In this motivational instructional video, fitness coach Aravind Padmaraju, Ph.D., addresses the common complaint among busy professionals that they have no time for exercise. He explains that the perceived lack of time stems from two main issues: not prioritizing tasks and not valuing health enough. He then presents a step‑by‑step, proven time‑management system to carve out 2–3 hours daily for fitness. The system starts with defining personal priorities, writing a detailed 24‑hour to‑do list, and then applying a Do/Delegate/Delete framework to eliminate or outsource activities that do not align with those priorities. He highlights typical time‑wasters such as excessive social‑media use and repetitive household chores, offering concrete delegation tactics (e.g., meal prep planning, pre‑selected clothing, hiring help). He advises batching workouts into flexible morning or evening slots, beginning with very short sessions (5‑minute increments) and gradually increasing frequency and duration, while avoiding overwhelm by limiting incremental growth to 1‑10 % at a time. Throughout, he reinforces a mindset that health is a non‑negotiable, lifelong commitment rather than a sacrifice. The video concludes with a call to action for a free webinar where he will share a detailed fitness blueprint, encouraging viewers to pick one actionable step today and commit to building fitness as a lifestyle.
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Are you really struggling to have a time for your workout? And you, you, you may be a busy professional and you don't know how to take out a time. And do you want to really know, even with your busy schedule, how to take out a time? Then you must watch this video till the end. I'm going to talk about how you can do a time management and even get a lot of time out of your schedule and able to give the time for your health and fitness. Right, and following a routine. So without further delay, let's get into today's video. So welcome everyone, um, for one more new video. So Arvind here, and I'm, I'm on a mission of making 100K working professionals physically and mentally fit and healthy and live a disease-free lifestyle. And also my longer vision is to create a new breed of healthy and fit kids. So one of the most common things which I come across with most of the clients and most of the people who come across me is I don't have a time, Arvind. I don't know what to do, and it's really difficult. I work for 10 hours, and then my family, then my travel, and by the time I come home, I'll have no time, and I'll go to sleep, and I'm not able to follow my routine. So today I'm going to give you practical tips and hacks which has really worked for me, and they really worked for me, and how you can actually get out a time. Okay, so let's, let's first understand why you don't have a time. I'll ask you certain questions. So which will understand, which will make you to understand, you, uh, we saying that we don't have a time was only mainly because of two reasons. One is we did not prioritize our tasks which we are doing. Second thing is we did, we don't feel that that is important for us. So first, these two things has to be fixed. So one thing you remember, okay, whatever the sacrifices and excuses you are giving today is going to make you to suffer in the longer period of time because If you don't take care of your health, there is no way you're gonna have the healthy and disease-free life forever. So there is no sacrifice. Have that clear intention that whatever you're going to do it, I'm going to do it for a lifetime. And I'm going to give you that real-time hacks in this particular video which you, yeah, which you can follow anywhere, anytime. You don't need to think about all of them, just follow the steps because this is what I have done with my own life and I got literally 2 to 3 hours even with my own busy schedule. So first thing what you need to do is you need to set up priorities. What is most prioritized for you in your life? So from morning to evening, so, um, you need to set priorities. Maybe it could be your inner, inner self, it could be your family time, it could be your job, it could be anything you're working on. So once you set up priorities, then you need to keep questioning yourself whether all the task— you need to put a list of tasks what you do in every single day. So this is the first step. Basically, do, delegate, delete is a technique what I used to get maximum out of time and able to perform most of the stuff. What is a do is I will— I— you need to write down all the tasks, to-do list, all the tasks which you're currently doing in 24 hours time, from the time you get up, from the time you go to sleep. Just list down everything. And you already wrote down your priorities. For example, if you want to give me an example, in my example, I have 4 priorities. My inner self, which I have a daily rituals which I need to follow. Second thing is my family time, me spending with the wife and my son. And the third thing is, uh, office where I go for 8 to 9, 8 hours office and 2 hours of travel. And then I am working on passion. So once I have wrote down everything, the second step is I need to understand all the do list what I am doing from morning to evening. I need to keep analyzing those list whether each and every task what I am doing, is it aligned with my priorities? If it is not aligned with the priorities, I just identified each of them and striked out. By just doing this exercise, I came to know that I, I got at least 2 hours of a time where I used to spend 2 hours of time in endless social media browsing, YouTube, watching those reels, talking to the people, which is without any contest or intentions. So I have taken out all of them. Then I got 2 hours. This is the step number 1. Step number 2 is check out your do list, whatever you're doing a do list, and see any do list which you're repeatedly doing, which is taking a longer period of time. For me, preparing meals, packing the food, and doing household stuff like clothes and all of them. And analyze again one more time the list of, list which you're, which of the list of the things which you're doing and see if anything can be delegated to someone so that you can take out that time. It could be maybe preparing your food, taking your, ironing your clothes, washing your clothes, whatever, which is you are already doing it and which is taking, and even selecting of dresses. What I do is weekly, once I select all my whole week's dresses, I keep it in, I have a partition kept and I put all my office dress and all my workout dress so that for me, I don't need to think 15 to 20 minutes of a time to choose and pick my clothes. So this is one way of, I saved every day. I know that by the morning I get up, I know what clothes to wear. I know what kind of gym clothes I have to wear. And then I have the full details. And also there are some of the tasks which I'm repeatedly doing. I asked my wife to take care of it. So this is a way, another way. And we also opted for a maid where we are doing a repeated task and we are wasting. So these are some of the ways you need to understand and where you can delegate. Create a process for it, how to happen. And create a system around it and delegate it. So this is the second important thing you can do for the delegation. And the third thing is a delete, which we, you made a full list, right? And you identified whichever the tasks which are not aligning to your goal and delete them completely out of your, your schedule. And the fourth bonus point, which I'm going to give you now, you schedule into batches. For example, you want to do a workout, so don't only focus on morning. If the morning is not happening, see if there is any evening schedule. Keep it to schedule open so that if you miss in the morning, at least you can do it in the evening. And make it— whenever you start your journey, don't try to do it for 45 minutes and 1 hour. So start with 5 minutes, then increment it to another 5 minutes, and increment to another 5 minutes. And, and also don't do it all 7 days. Start with 3 days a week, 2 days a week, and then slowly you can improve it. So what you need to focus apart from doing all this, uh, why your mind puts you into I don't have a time is one thing is whatever I discussed. Second thing is don't overwhelm your mind. Your mind is a very simple important thing. You can only do an increment 1% or 2%, 3%, maximum 10%. Don't go beyond. Don't try to achieve where you are not doing even a 5-minute workout where you are attaining for 1.5-hour workout. You're gonna break it. You're gonna do 1 day, 2 days, and you're gonna fail. Okay, so that is what it is. What you need to— most important, first find out what is the clear reason why you're doing. Second thing is set up priorities. And the third thing is write down all the to-do list what you're doing in 24 hours and identify whichever the things which are all not aligned. And the fourth thing is anything which is repeatedly happening, try to delegate them. And the fourth thing is whichever you identified which you need to delete from your life, delete them. And do let me know. And I'm telling you, this is a scientific, uh, one of the survey I was just checking is a normal human being spends 3 to 4 hours in social media. 3 to 4 hours in social media. So by just identifying, because you're saying you don't have a time, you don't know what's happening into your 24 hours life. Everyone, even, even a big person, like, um, uh, even the successful people, they don't have a time. Everyone has 24 hours. It is all about how you plan, how you manage, and how you take action to put those efforts. So hope this helps. Do let me know what is one of the clear action you're going to take it today and implement them. Again, don't do everything at once. Just do one thing. So do whatever steps I did, just focus on one step at a time and then build that time. And you will definitely get a time. And do let me know where, if you got a time and, um, And you have amazing news coming up from me that I'm doing a free webinar coming on this Saturday. So it would be, I will be giving you a lot of insights about why are you very, like how you can start your fitness journey and a right approach. What are the things which is repeatedly happening in your life which you're not able to attain it. And then I'm also give you a clear blueprint, what is actionable steps you need to take to take your fitness journey. If you are one of them, don't miss this opportunity. It is on Saturday, 11:00 AM IST and 9:30 AM AM UAE time. So if you are interested, you can register it. I'm going to drop the link in the, uh, below my bio. And also let me know what is, what is most, one of the most important thing you're going to focus now in your life. And as I always say, fitness is a lifestyle. Focus on building the lifestyle habits. That is the only way you can build fitness. And with all, we all together working on our own health and fitness goal, we can create a healthy and fit kids. We can create a foundation for them. You are with me, then you must join that webinar. And see you inside the webinar. Love you all and take care.
