Don’t have time to train?

Don’t have time to train in self-defense or combat sports?

I don’t have time to do martial arts, sports, self-defense , or anything in general is one of the typical phrases you hear from a lot of people, it’s nothing new.

I honestly never believe it!

There are very few people who have such important commitments that they cannot carve out even just an hour a day to train, which even if it is little or relatively little is much better than nothing.

An hour a day 7 days a week can be a great job too!!

Many times with friends and practitioners, we have talked about this very thing about time management and motivation, especially when you grow older and have many commitments in addition to work.

I know that this is a problem that many have and ask themselves and that they often don’t find a real answer to but above all they can’t take that extra step to create a real daily routine, a constant even for just 30 minutes a day.

Time management and staying motivated are common challenges, especially as commitments increase with age.

Incorporating exercise into your daily life can be difficult, but with planning, determination, and a little creativity, you can develop a routine that works for you.

Time can be one of the biggest challenges when it comes to maintaining a regular workout routine, especially for self-defense or combat sports, but even an hour a day can make a big difference.

Read this post ! You have to get here!

Tips for incorporating exercise into your daily routine, even when time is limited:

The issue of not having time to train in self-defense or combat sports is common, but there are ways to incorporate training into a busy lifestyle.

1. Prioritization and Planning : Treat your workout like an important appointment. Plan ahead and make sure that time is reserved exclusively for your workout. Setting aside a specific time of day for your workout can help make it a natural part of your routine. Consider working out at the same time every day.
2. Short but Intense Workouts : If you only have an hour, make the most of it. Opt for high-intensity workouts that can be more effective than longer but less intense sessions. Start with short workouts. Even 15-20 minutes a day can be a good start. As you get used to it, you can gradually increase the duration.
3. Bodyweight Exercises : Many martial arts and self-defense exercises require no special equipment and can be done in small spaces. Practice strikes, kicks, and bodyweight forms.
4. Vary Your Workout : Changing up your workout routine can help prevent boredom and maintain interest.
5. Continuous Learning : Use your free time to read about techniques or watch video tutorials. Theoretical learning is also part of training.
6. Daily Routine : Trying to practice every day, even for a short time, can help build consistency and gradually improve.
7. Flexibility : If you can’t work out at a certain time, try to find another time in the day. The important thing is to maintain regularity.
8. Set Realistic Goals : Set achievable and measurable goals. This will help you stay motivated and see progress over time. Setting achievable goals helps maintain motivation. Goals can be short-term or long-term, but they must be clear and measurable.
9. Involve Others or Find a Workout Partner : Having a workout partner or joining a group can increase motivation and make workouts more enjoyable. Working out with a friend or group can increase motivation and make the experience more enjoyable.
10. Remember the Benefits : Keep in mind the benefits of exercise, such as improved health, strength, and mood.
11. Be Patient with Yourself and Reward Yourself : Remember that building a new habit takes time. Be patient with yourself and recognize even small successes. Set rewards for when you reach certain goals. This can serve as additional motivation.
12. Track Your Progress : Tracking your progress can be extremely motivating. You can use a workout journal or an app.
13. Reduce Distractions : Identify activities that consume a lot of time but are of little value, such as excessive Internet browsing or prolonged TV watching, and try to limit them.

Remember, consistency is key. Even small improvements, if made consistently, can lead to big improvements over time.

When you feel like you have too much to handle in life, when 24 hours in a day are not enough, remember this “little” story, so you also find time to train or learn martial arts.

I know that work and family commitments take up a large part of your day but I’m sure that there is a part of your day that you waste doing useless things that you could use to do something else.

Now I want you to read this story and I hope it can help you find the time and motivation to go to the gym and start working out again, abandoning the excuse of “I never have time”.

The story begins like this…

“A professor stood in front of his philosophy class and had some objects in front of him, when the class began to quiet down he took a large empty mayonnaise jar and began to fill it with golf balls, then he asked the students if the jar was full and they said it was.

The professor then took a jar of gravel and poured it into the mayonnaise jar, shook it lightly and the pebbles settled into the empty spaces between the golf balls.

He asked the students again if the jar was full and they agreed that it was.
The professor then took a box of sand and poured it into the jar, of course the sand spread everywhere inside.

He asked again if the jar was full and the students responded with a unanimous ‘yes.’

The professor then pulled two glasses of wine from under the desk and tipped their entire contents into the jar, effectively filling the empty spaces in the sand; the students laughed.

continues..

‘Now,’ said the professor, as soon as the laughter subsided, ‘I want you to think of this jar as your life. The golf balls are the important things: your family, your children, your health, your friends and your passions, the things that, if everything else were lost and only these remained, your life would still be full. The pebbles are the other things that matter, like your job, your house, your car. The sand is everything else, the little things.

If you put the sand in the jar first, there will be no room for the gravel or even the golf balls. The same goes for life, if you spend all your time and energy on the little things, you will no longer have room for the things that are important to you.

Pay attention to the things that are essential for your happiness; play with your children, enjoy your family and parents while they are there…. take your partner out to dinner… and not just on important occasions! There will always be time to clean the house or make appointments.

Take care of the golf balls first, the things that really matter. Set your priorities… the rest is just sand.’

One of the students raised his hand and asked what the glass of beer represented.

The professor smiled, ‘I’m glad you asked, it just goes to show you that no matter how full your life may seem, there will always be room for a couple of beers with a friend.’

When you feel like you have too much to handle in life, when 24 hours in a day aren’t enough… remember this story and find time to train.

How you can integrate exercise into your daily routine, even when you don’t have time to work out:

1. Quick Warm-Up Exercises (10 minutes): Start with a quick warm-up to prepare your body. Examples include jumping jacks, running in place, and joint rotations. This helps prevent injuries and prepare you mentally for the workout.
2. High Intensity Interval Training (HIIT) (20 minutes): You can do a HIIT session with exercises like burpees, squats, push-ups, and mountain climbers. These exercises require no equipment and can be done in small spaces.
3. Specific Technique Practice (15-20 minutes): Spend time practicing specific martial arts or self-defense techniques, such as strikes, blocks, or basic movements. Even without a partner, you can improve your form and speed.
4. Stretching and Recovery (10 minutes): Finish with a stretching session. This helps relax your muscles and prevent soreness and stiffness.
5. Meditation or Visualization (5-10 minutes): Taking some time at the end for meditation or visualization can improve concentration and mental calmness, important aspects in martial arts.
6. Theoretical Study (15-30 minutes): Use time to study martial arts or self-defense theory by reading books or watching videos. This can be done even at times when you cannot be physically active, such as during a lunch break.
7. Flexible Workouts Throughout the Day : If you can’t dedicate a solid hour, try breaking your workout into smaller sessions throughout the day. For example, 15 minutes of HIIT in the morning, 20 minutes of technique practice in the afternoon, and 10 minutes of stretching in the evening.
8. Intensive Weekends : If you’re really short on time during the week, try setting aside a little more time on the weekend for longer or more intense training sessions.

These examples show how, even with short and well-planned sessions, you can maintain a good level of training and continue to progress in martial arts or self-defense.

Example 50 minutes a day

With 50 minutes a day, you can create a weekly program that alternates between bodyweight conditioning, pad or focus pad work, kettlebell training, boxing and Muay Thai sparring, calisthenics, ground fighting and BJJ sparring, and a rest day.

Here’s how your one-week program might look like:

Monday: Free Body Athletic Preparation (50 minutes)

• Warm-up (10 minutes): Light exercises such as running in place and jumping jacks.
• Bodyweight Circuit (30 minutes): Exercises like push-ups, squats, lunges, and sit-ups in a circuit workout.
• Cool Down and Stretching (10 minutes): Stretching and muscle relaxation.

Tuesday: Pao or Focus Pad (50 minutes)

• Warm up (10 minutes): Shadow boxing and basic movements.
• Technical Work (30 minutes): Precision and power exercises with the pao or focus pad, practicing various strikes and combinations.
• Reflection and Cool Down (10 minutes): Stretching and analysis of the techniques practiced.

Wednesday: Athletic Preparation with Kettlebells (50 minutes)

• Warm-up (10 minutes): Joint mobility and muscle activation.
• Kettlebell Workout (30 minutes): Exercises like swings, cleans, and Turkish get-ups to improve strength and endurance.
• Recovery and Stretching (10 minutes): Stretching and relaxation exercises.

Thursday: Boxing and Muay Thai Sparring (50 minutes)

• Warm-up and Preparation (10 minutes): Shadow boxing, breathing techniques.
• Technical Sparring (30 minutes): Light sparring practice with a focus on movement, defense, and attack.
• Cool Down and Analysis (10 minutes): Stretching and discussion of techniques used during sparring.

Friday: Calisthenics Athletic Preparation (50 minutes)

• Warm-up (10 minutes): Mobility exercises and light cardio warm-up.
• Calisthenics (30 minutes): Exercises such as pull-ups, dips, and push-up variations to improve strength and body control.
• Cool Down and Stretching (10 minutes): Stretching and relaxation.

Saturday: Ground Fighting and BJJ Sparring (50 minutes)

• Warm-up and Mobility (10 minutes): Specific exercises for BJJ and wrestling, ground movements.
• Sparring and Wrestling Techniques (30 minutes): Practice of sparring and control techniques, guard passes and submissions.
• Cool Down and Reflection (10 minutes): Stretching and technique analysis.

Sunday: Rest Day

• Dedicated to complete rest or light recovery activities such as yoga or walking.

This weekly routine is just an example and is balanced between improving strength, endurance, technique and fighting skills, ensuring adequate variety to maintain interest and promote overall improvement.

The same thing can be done with a focus on a single discipline or on self-defense!

Do you know what a difference it makes with just 50 minutes a day?

Conclusions

Personally I know and have always known that I have a big advantage, I don’t watch TV, what I do is watch some videos on YouTube in the evening but they are often always linked to my interests, I don’t get lost in gossip and things of little value .

When I came back from training in the evening, the way to relax was to write down notes of what I had done and in the morning before going to work, I reread them.

If you just think about how much time TV, social networks, email, reading useless magazines “steal” from you, yes I know it’s that you’re tired from the day but they are just distractions, momentary satisfactions that you pay dearly for.

Here are some thoughts and suggestions that may be helpful:

1. Time Evaluation : As you have done, it is essential to analyze how your time is spent. Often we do not realize how much time is wasted on unproductive activities.
2. Prioritize Interests : Devoting free time to personal interests, such as watching educational YouTube videos related to martial arts, is a great way to learn and stay motivated.
3. Notes and Reflection : Taking notes and reflecting on your training, as you do, helps consolidate learning and keep you focused on your goals.
4. Habit Change : Replacing unproductive habits with more meaningful activities is an important step towards personal improvement.
5. Planning and Adaptability : Starting with simple goals and then gradually building into a more structured training regimen can help avoid overload and maintain enthusiasm.
6. Consistency and Growth : Consistency is key. Starting small and gradually increasing the complexity and intensity of your workouts leads to sustainable growth.
7. Long-Term Rewards : Recognizing that momentary gratifications (like watching TV or browsing social media) come at a long-term cost can help you stay focused on long-term goals.
8. Balance : While it is important to be disciplined, it is also essential to maintain a healthy balance in life, including allowing yourself moments of relaxation and leisure.

All you need to do is change your habits  and start doing those things instead by training.

Write down everything you do on a piece of paper during the day and note how much time you do it and what you could optimize or avoid doing and replace it with training and the martial art you practice.

Start with something simple and then after a few weeks add training phases that are important.

Good training!

Street Fight Mentality & Fight Sport!

Andrea