Concerns

1. It's for men as they need to be muscular. If I were to lift a weight, I would build muscles on my body, making me bulky.

2. I am too busy managing home and office. Working out is quite time-consuming.

3. I get completely drained out by the time I reach the gym in the evening. Sometimes, I can't workout due to too much workload in the office.

4. I don't have time. I travel a lot.

5. I am going to conceive soon. What's the point of exercising? I can't work out during pregnancy.

6. I don't feel comfortable in the gym. I am concerned about my appearance, being judged and my ability to work out. I feel uncomfortable or embarrassed among men.

7. I can't get up early morning to exercise as I need to look after kids or go to the office.

8. My husband does not support me in my goal of getting fit. He doesn't like me going to the gym.

9. So, I am confused. Should I lose weight? My husband is ok with that!

10. Due to shift work, I don't have a set schedule. I feel tired and have to catch up with sleep.

11. Eating healthy after the gym is a challenge.

12. I don't understand where and how to start! It's too complicated for me, dull and unsafe.

13. If I stopped strength training, my toned muscles would turn into sagging fat, making me look ugly.

14. I have the challenge of having periods every month. It's not safe for me to workout.

15. I can't be on a diet to lose weight

16. Trainers in the gym are not professional. I don't feel comfortable with them. Moreover, they are expensive.

17. Confidence and Low Self-esteem

18. Working out in the gym or with weights causes injury.

19. I am not motivated enough to start. I don't have a partner to motivate me.

20. There is so much going on in my life that I just don't have enough time.

21. Women don't work out in our culture.

Does anyone of the above reasons for not exercising resonate with your emotions or thoughts? Are these the questions that hold you back from starting a workout and reaching your health and fitness goals? Is it possible to get all the answers and make a firm decision to change your life by transforming your body into the one you wish for?

Now a few great questions to ask yourself:

• Can I balance fitness, home and work-life and achieve our goals in all the areas?
• If time were not the constraint, would I be working out? Is it worth finding time out to work out for a long-term healthy living? Is time a logical reason? Can I cut down on my TV/movies, socialise, read, chat for long on the phone etc. and save that time to exercise? Can I find ways to do that?
• Am I merely procrastinating by giving various reasons? Am I not lazy?
• Will my health last long if I continued having the same lifestyle?
• Will my business grow, or will I get a better job if I don't get fit and healthy?
• Will I become a role model for my family, especially for the kids?
• Is it possible to manage all and still find time to work out? What is possible?
• Do I really need motivation from my peers, spouse/partner or anyone else to get fit?
• Is my life dependent on my emotions? Do I make decisions based on fear or excuses? Is it just my negative thought process/my self-talk?
• Is time really a constraint or just an irrational reason to massage your emotions or remaining in your comfort zone?
• Are there any home run studios where I can work out if I don't like going to the gym?

Concern 1.

Women who overload themselves with weights get bulky.

Testosterones are found in great numbers in men, which are responsible for human growth and build muscle mass. Women have oestrogen hormones and don't have testosterone in great numbers as men have. Hence, they can't build many muscles. More lean mass means a faster metabolism, which in turn makes you a fat-burning machine.

Women see in bodybuilder women ripped abs, big biceps and thighs -“ it's all because of the anabolic steroids they consume to prepare for the body-building championship. When they stop lifting weights, muscles turn into sagging fat. When you quit strength training under normal circumstances, you may again become fat as you lose the muscles you developed; it doesn't turn into sagging fat. It's actually the weight you put on by not burning calories, and the myth is that muscle is turning into fat.

Concern 2.

I am too busy managing home and office. Working out is quite time-consuming.

You don't need to exercise for 30-40 minutes every day. Imagine we asked you to brush your teeth or shine your shoes for 30 minutes? Exercising is just like brushing your teeth. It takes 3-5 minutes a day if you learn how to do it effectively. It's like brushing your body for your good health as you brush your teeth for their excellent health.

"Is being busy just an excuse for not exercising?

Prabal Arora

Concern 3.

I get completely drained out by the time I reach the gym in the evening. Sometimes, I can't workout due to too much workload in the office.

What if you knew that you could exercise in the office or at home, too, if you missed the gym due to workload! Yes, it takes just 10 to 15 seconds to get puffed up and feel better and relaxed. You may like to do so by simply jumping on the floor, static sprinting or bodyweight exercises in the office/home or wherever you are.

Concern 4.

I don't have time. I travel a lot.

That's fantastic. Now you have the opportunity of doing all kinds of bodyweight exercises such as lunges, squats, push-ups, sprinting, jogging, boxing or skipping. These can be done either in the room of your hotel, park or anywhere you have some space available.

'I wonder why people can't invest just 3 hours a week in their health & fitness out of 168 hours in a week?'

Prabal Arora

Concern 5.

I am going to conceive soon. What's the point of exercising? I can't work out during pregnancy.

The fact is that weightlifting and strength training exercises during pregnancy prepare your body for a comfortable delivery. Researchers have found out that fitter the women are, shorter the labour time, fewer complications, lower the chance of preterm labour, enhanced physical recover post-delivery and a shorter stay in the hospital. This is all because strength training exercises strengthen the body for delivery.

Another benefit is that strength training helps in decreasing aches and pain during pregnancy. You improve your posture; the body is aligned, and it helps in reducing the pains and aches such as the lower and upper back. Post-delivery you can push the pram, carry the baby and lift things easily with a strong body. One can avoid pregnancy-related constipation as well.

Concern 6.

I don't feel comfortable in the gym. I am concerned about my appearance, being judged and my ability to work out.

That's not all a problem now. You have lots of personal training studios where you can train. You may like to go on one-on-one training also. As far as the concern about personal appearance and ability to workout is concerned, you can join group sessions where you will meet some like-minded people. This is one of the best ways to keep yourself motivated and motivate others too.

Concern 7.

I can't get up early morning to exercise as I need to look after kids or go to the office.

Exercise needs no time. You have 24 hours in a day, and training doesn't even require 24 minutes a day. As mentioned earlier, wherever, whenever you get time, go for 10 seconds of huffy-puffy exercise. It will uplift your mood and refresh you and help you burn fat faster due to increased metabolic rate.

Working out before lunch or after work in the gym near your office could be an option. You can always carry your water bottle and a bag full of gym clothes, soap, deodorant etc.

If life is all about the choices we make, what choices have you made to stay Healthy, Fit and Strong?

Prabal Arora

Concern 8.

My husband does not support me in my goal of getting fit. He doesn't like me going to the gym.

How about taking your husband out on a walk, holding hands, appreciating him and his achievements? Share how stressed out you are at the workplace, and it's taking a toll on your health. Ask for his help. Ask him what could be done to improve health. Instead of suggesting yourself that you should join a gym or a personal training centre, let your husband say that or at least let him think.

Eventually, encourage him too to join a gym with you. Try to win his confidence by showing concern about his health, your health, family plans and the future. More caring and considerate you are, more he will reciprocate. Understand to be understood. Don't push him, try to persuade him subtly, that by exercising, you will feel fit, confident and perform better at the workplace and at home.

Concern 9.

So, I am confused. Should I lose weight? My husband is ok with that!

It's entirely your choice whether you want to or not. It's your body that needs good health. Ask yourself, do you feel energetic when you get up in the morning? Do you carry the same stack of energy throughout the day? Do you feel great when you stand in front of the mirror? Do you think you could be feeling better and need a change now? If the answers are yes, decide to take action.

If you don't use it; you lose it -“ be it your muscle or bones

Prabal Arora

Concern 10.

Due to shift work, I don't have a set schedule. I feel tired and have to catch up with sleep.

Many people face this challenge. Lots of my clients say, "Prabal, I want to lose weight and get fit, but time doesn't permit me, and after long office hours, I am fatigued." A smart way of tackling this situation is to find a time when it suits you. It could be any time during 24 hours -“ be it 2 am or 11 pm. You need to find out flexible options either in a personal training studio or online exercise training. Discipline and scheduling it smartly will play a vital role in it.

You will need to be motivated enough to push yourself to attend and be regular. The best time to exercise could be when you get up as you would be fresh after a long sleep. Secondly, you may have to check your weekly calendar in advance and schedule your exercise regimen accordingly. A weekly planner is a must here. Always listen to your body.

There is not enough time to exercise. Billionaires also haven't got more than 24 hours a day!

Prabal Arora

Concern 11.

Eating healthy after the gym is a challenge.

There are a few ways to overcome this challenge. You can always carry some nutritious food such as protein bar/smoothie, nuts, cereals etc. in your bag. There are shops around which provide healthy food – less oily and less fat. If you are hard-pressed for time, you may like to pick a grilled chicken/fish burger through the driveway and carry on your journey. Sugar-free Dairy products with less fat, readymade protein shake, fruit etc. are readily available in supermarkets.

If you have a glass of beer and chips, you burn off the beer, but chips will go to the hips

Prabal Arora

Concern 12.

I don't understand where and how to start! It's too complicated for me, dull and unsafe.

Yes, you will indeed find some of the gyms looking like a torture-chamber, and most of the people would be doing exercises in isolation rather than functional or compound. Doing so many exercises makes it too complicated and time-consuming for many people. Functional exercises are safer and don't affect joints; hence, no joint pain or body aches in the long run. That's where a professional personal trainer who knows anatomy and physiology could be better guide, advisor and trainer. Moreover, he/she knows how to make your exercise regimen entertaining and safe, along with keeping you motivated.

Chinese have a saying, "A thousand miles journey starts with a single step". Take that first step now, and show your families and friends what you can achieve and what metal you are made of. It's never late than never.

Prabal Arora

Concern 13.

If I stopped strength training, my toned muscles would turn into sagging fat, making me look ugly.

It's impossible to turn muscles into fat. When energy intake is more than the energy out, you put on weight. Your muscles actually increase metabolic rate, so as a fat-burning process. You stop exercising means muscles deplete, your metabolic rate goes down, and you put on more pounds if you are still eating the same amount of food.

Concern 14.

I have the challenge of having periods every month. It's not safe for me to workout.

Well, what about if you lived a life where nobody knew that it was the wrong time of the month and not even you and I wonder if that's possible! I know that is possible as I know women who live their lives without overthinking or worrying about periods. I'm not saying that's possible for everybody. I'm certainly aware that there are women who have a terrible time every month. But what if you woke up in the morning and said to yourself, "I feel sick, I feel tired, I feel fat, I feel terrible. I think if you tell yourself all of those things, it's pretty likely that that's how you're going to feel for the day. Won't you be feeling tired for the rest of the day? On the other hand, you accept it as part of your life and change the conversation in your mind, "I understand it's natural, I have learnt to live with it, and I will make it a great day today."

Worst case scenario you may like to skip your workout on a particular day or a couple of days where you find it next to impossible to train. Is that something to worry about? Couldn't that be planned as your rest period from the workout in that week?

Perspire to fulfil your desires.

Prabal Arora

Concern 15.

I can't be on a Diet to Lose weight.

It's good news that you don't want to be on a diet.

Generally, it's found that people who follow a particular diet plan are advised to cut down on carbohydrates and restrict calorie intake. The fact is that carbs expedite metabolism and provide energy to the brain and body for their proper functioning. Our body needs the energy to function, and it gets that from the glycogen stored in muscles. When the diet is so low in carbs, the muscles' glycogen level becomes too low, and the body starts extracting energy from the fat stored in fat cells and eventually from the muscle's tissues. Now protein in muscles becomes the energy source, and that's how muscle tissues begin to deplete.

Another side effect of this process in the long-term is that you gain more weight due to low metabolic rate, which you experienced. When you go on a diet like this, the enzymes responsible for lipogenesis -“ storing fat in the fat cells “ will increase during a diet, especially in women. Both these changes are a protective response for the preservation of life, again mostly in women.

Once you start a diet, you have to end a diet and go back to normal eating. This generally occurs before the diet is completed due to physiological and psychological deprivation. Once you have gone back to normal eating or eating more than before because you have deprived yourself during the diet, you will gain extra fat due to a lower metabolic rate and an alteration in the lysogenetic enzyme concentrations.

After this illustration, do you think it's a good idea to go on a diet? Definitely not. It's not a great way of burning fat in the body as it causes fatigue, headache, nausea and feeling weird.

Long-term change comes from eating and doing what I love -“ Never from being forced to do what I don't.

Prabal Arora

Concern 16.

Trainers in the gym are not professional. I don't feel comfortable with them. Moreover, they are expensive.

Could it be possible that by finding out a few trainers in or near your area, meeting and interviewing them, you could check out their professionalism? Maybe watch them training people in the gym or personal training centre. Isn't it possible to get some references and finding out about them?

Aren't Personal trainers those professional people who specialise in exercise and the benefits of exercise? Won't they guide, advise and assist you in the achievement of your health and fitness goal? Won't it make your fitness regimen safe and entertaining when the trainer supports and motivates you in your workout session? Educated and seasoned Personal Trainers know which particular exercises are required as per your needs. Isn't it worth using their professional services to achieve your health and fitness goals faster?

Isn't it worth investing in your health now rather than spending thousands of dollars later on various diseases, obesity, vitamins, medicines, etc.?

Do it or keep thinking of getting Fit & Losing Weight - time will pass you by anyway !!!

Concern 17.

Confidence and Low Self-esteem.

One of the primary reasons for not going to the gym or hiring a personal trainer - in case of a few women - is found out to be a lack of confidence and low self-esteem. It's self-doubt whether they would be able to exercise correctly or not! It's like underestimating their potential, not realising that they can get fitter and stronger if they go with confidence without any fear. After a few workout sessions, you think positive and move with confidence in the society.

Don't you start feeling confident as you get in shape, lose weight or build a toned body? How do you feel when you would fit in those favourite dresses of yours or article of clothing, which were just your dream to reuse? Don't you become a role model for your kids?

Concern 18.

Working out in the gym or with weights causes injury.

Could it be that you work out under the guidance of a well-qualified and knowledgeable personal trainer, then there won't be any challenge of injury? Do you know that you would be required to follow only three functional exercises – push, pull and lower body to complete your full body workout in just a few minutes? And when you do that, there are hardly any chances of injury, more importantly, you save your time as well.

The mind never grows old; it's only the body. Train your mind, the body will follow

Prabal Arora

Concern 19.

I am not motivated enough to start. I don't have a partner to motivate me.

What triggers motivation in you? What gives you a kick or push to start exercising? Why do you want to do it? How can you do it on a long-term or forever? What if you asked yourself these questions and identified what type of motivation drives you to do what you want to do; wouldn't you be better positioned to sustain your fitness regimen? Won't it give you clarity in your physical life and other areas such as social, spiritual, financial and personal?

Where you have been

Motivation comes from knowing

Where you are & Where you are going

Concern 20.

There is so much going on in my life that I just don't have enough time.

Don't you think the time is never enough, especially when you have to look after your family and workplace? However, could there be a way to manage time so well that it's possible to invest a few minutes a day for your wellbeing? Is your health not your real wealth? Have you imagined the time you lose due to ill health is more than your total workout time in a year? So, isn't it worth finding time out for yourself, for your beautiful body?

Do you like the shape of the person whom you see in the mirror every day?

Prabal Arora

Concern 21.

Women don't go out to train in the gym in our culture.

Yes, it does happen in some cultures in the world. However, is there a way to exercise at home? Can some equipment or weight be bought and kept at home? Isn't it amazing to train anytime you want? Is it possible to learn the ways to exercise and get healthy, fit and strong? Aren't there any solutions to challenges?

You can either make excuses or make a great healthy body; you can't do both

Prabal Arora