In this day and age of working husbands, working wives and kids involved in a record number of after-school activities, finding free time has become a big problem for just about everybody. I think the best way to approach this issue is to first sit down and write up an honest schedule of what you do each and every hour of your typical weekday and weekend. Be sure to list everything, including the time you spend driving, working, eating, shopping, watching T.V. and so on. Next, see if there is any activity that could be eliminated which would give you an hour to work out. That's really all it takes-an hour five times a week will do the job just fine. 

Sound easy? It is. Look at how much T.V. you watch. Simply by eliminating just one or two of those shows every night, you can find the time to go to the gym, go for a walk or run or go to bed earlier so you can get up in time to hit the gym before work. 

Work out when you're most likely to work out
I find that, for me, training in the morning assures me of getting my workout in and energizes me for the rest of the day. I discovered a long time ago that when I put it off until the afternoon, I frequently don't make it. Other people, however, can't bear the thought of working out in the morning and prefer afternoons or evenings. It really doesn't matter as long as you do the workout. It's up to each of us to pick the time that works the best and then stick to it. Staying committed and not missing a workout is crucial for success! 

Eating on the run and planning for it 
Meal planning and eating on time are other problem areas in most of our lives. I find this to be especially important, since a missed meal will almost always set you up for disaster later because of overeating and/or eating the wrong foods. The way to avoid this is to plan your meals for the week and prepare any food that needs to be cooked well in advance-like chicken or turkey breasts. Freeze those that you will be eating later in the week and refrigerate the others for use earlier in the week. Carry a cooler to work, if you must. Your friends may think you're a little weird at first, but it won't be long before they too will be toting their own cooler after they see how great you look in your new, lean, muscular body. 

I also have cans of low-fat/low-sodium soup, chicken breast and salmon at the office, which I can throw together in seconds and heat in the microwave in three minutes. Yams, a great low-glycemic index carb, are another favorite, which I can rapidly cook in the microwave. The list goes on and on, but the key is to plan in advance. Always have the right foods available when it is time for you to eat, and you will be able to control your eating, eat in minimal time and avoid frenzied eating with binges--the root cause of fat-loss failures!