I learn this from a motivational seminar that I attend.
If i need to be successful, i need to do it massively and for life. It comes the same to weight reduction. I call it fats reduction instead.
I usually excersie at 5 or 6 am and 11pm (newly implement) when i reach home. I believe if you are desperate to achieve the goal (etc for me fats reduction), then, you can do it. It applies to everything else. It is call "If you dun do it now you will die tomorrow" scenario to succeed. Action talks, Words are for dreams / cry wolf only.
I also wash clothes + play with dog mah ... put in washing machine while jog lor .. As for Dog , train her to walk with you- That is what I do , I train her to run up the flight of stairs as part the exercise.