Don’t Have Time? Then Read This!

It’s another beautiful day here on Long Island, and after I’m done writing this to you, I’ll be heading out for a long walk with my girlfriend and my dog. This time of year is absolutely perfect — Not too warm, not too cold, and although April showers are supposed to bring May flowers, the vegetation looks fine to me without all that rain ;-)

Anyhow, let’s talk about one of the most common excuses when it relates to weight loss: Time. More specifically, feeling you don’t have the time to exercise, eat healthy and all that…

Before I show you how you certainly do, and how that excuse is the adult version of ‘the dog ate my homework,’ I want to preface this message by saying that that’s absolute BULL! Now, I’m not saying you’re not busy, and I’m not saying you don’t have other responsibilities, but your health HAS TO come first!

If you neglect yourself, then all of the people and the responsibilities that depend on you will fall by the wayside as your health and your functionality deteriorates…

Now, let’s pick ourselves up off the ground and dig into how you really DO have time!

There are 168 hours in a week. Let’s say you work 40 hours a week (a pipe dream for most, I know!) and you sleep 49 hours per week (that’s seven hours per night, and yes, I know, also a pipe dream!). That’s 89 hours out of your week, so you have 79 hours remaining.

To play Devil’s Advocate, let’s say you’re a parent, and you have younger kids that need to be chauffeured around to sports practices, music lessons and tutors. Let’s say that’s another 28 hours per week, or an additional four hours per day.

Again, these are averages! I’m sure there are weeks where things are more demanding than this, but bare with me…

We’re down to 51 hours left in the week for you to relax, decompress, spend time with your significant other (if you have one), and take care of yourself.

Want to hear the most amazing part about it? If you want to lose weight FOR GOOD, if you want to get healthy and if you NEVER want to look back, then you only need FOUR HOURS PER WEEK to tend to your health.

Martyrs Rejoice!

No, that’s not a typo — I wouldn’t have put it in caps if it were! Four hours per week is all you need to get in effective workouts, prepare healthy meals and snacks, and take care of your health.

How? Glad you asked!

Starting with nutrition, take one hour on Sundays, and one hour Wednesday evenings. Use my Healthy Recipe Book (here’s the link if you want a copy:, find some recipes that you like, and prep healthy meals and snacks in bulk on both of those days.

Simply divide up the meals into simple portions in Tupperware, and grab-and-go as needed!

Next, the notion of having to spend hours in a gym to get ripped is bull! With fitness methodologies like Tabata, High Intensity Interval Training (HIIT) and FIT, you can get a great workout in in as little as 10 minutes. Let’s say you do four 30 minute interval training workouts per week, which equates to another two hours per week — That’s exactly four hours…

That’s ALL YOU NEED! Seriously, that’s it!! (By the way, to get familiar with interval training, and to test your fitness, go to

So, how do you insure you get it all in? You may have the best intentions of getting your workouts done in the evening and/or prepping your meals at night, but life keeps getting in the way… Late projects at work, one of the kids has a stomach bug, your husband or wife wants to have a quick romp in the linen closet… I know, shit happens!

Which is why you make sure you make your health THE FIRST priority of the day! When you wake up, go to the bathroom, brush your teeth, and get your workout in! Shower, get dressed, prepare a healthy breakfast, grab your healthy snacks and meals for the day, and carry on.

It’s that simple, guys! Any more excuses?

Didn’t think so! Until tomorrow :-)


Pete Weintraub