no time to workout

S

shampoo

0
hello to all,

My problem is that i dont get time to workout anymore. A month ago i started a new job which is keeping me very buzy and i dont seem to get time to workout. I get up 6:30 goto work and come home at 7pm and goto sleep at 10:30 and the whole rotuine starts again. When i get home i am usually tired plus not in mood to workout. Another problem i facing which is frustrating me is that i am gaining a belly :( I dont eat much compared to my friend i eat very little. usually in the morning i have bagle then around 12 i have a lunch and then i eat dinner when i come home around 7:30. I am a credit risk analyst so my job is such that i have to sit most of the time.

I workedout for a yr somewhat regularly and gained good muscles but now i am loosing it all and this is frustrating me :(

Any great ideas or directions will be greatly appreciated...
Thank you
 
Eating less is not going to help you lose weight - it will actually cause your body to hold on to all the fat it possibly can (it's called "starvation-mode"). First things first, you need to tackle your diet. You need to eat well, and eat enough. If you can, eat 5-6 meals a day, as this will keep your metabolism going and going. I bring a cooler w/ me when I am out, so I always have healthy food to eat, every 2 hours - no excuses.

About working-out, you have to make time. If you can't make time, we can't help you. Can you work-out during your lunch hour? There are plenty of options for you then - there are good high-intensity cardio plans, and weight training plans we all can help you figure out. You wake up early - is there anyway you can shorten your morning routine so you can exercise before work (if you can't during lunch)?
 
Good suggestions made by spockafina.

In regards to not having time to work out, that is no excuse.You have lots of options.Burpee intervals are one of the most intense workouts you can do.They require no equipment other than some floor space.Look here for a good article on them:

If you follow the 30 seconds of work (burpees) followed by 30 seconds of rest for 10 intervals, and you average 12 burpees per 30 seconds, that is a total of 120 burpees completed in 10 minutes time.Add if 5 minutes for a warm-up and 5 minutes for a cooldown and that is just 20 minutes total.Burpees are a dynamic exercise which work about 80% of the body's musculature in a dynamic fashion.You get a strength and conditioning session in just one exercise.

Also, look into the Tabata method.This is 20 seconds of work alternated with 10 seconds of rest for a minimum of 8 intervals, which equals 4 minutes total.You can apply this to sprinting, swimming, rope skipping or calisthenics like squats, burpees, push-ups, ab work, etc.You can also apply it to certain weight exercises which require little set-up time like cleans, snatches, push presses, etc.

You can also experiment with the grease the groove method, where you pick one exercise per day and every hour or two, do a set or ladder of the target exercise.Say you pick squats.Hit a set or ladder first thing in the morning when you wake up.Do another during a break in the mid-morning, another at lunch, another at dinner, then another before bed.All this work will add up and only takes minutes per day.

If you are not familiar with ladders, it is a progressive rep scheme with either stable or progressive rest intervals.For example, you would start with 10 reps of squats, rest, 20 reps of squats, rest, 30 reps of squats, rest, etc, until you feel you will be unable to complete the next rung in the ladder.Your rest intervals can be set, such as 30 seconds each, or they can be progressive, such as 10 seconds, then 20 seconds, then 30 seconds, etc.

You can also do a set of a given exercise during commercial breaks while you are watching tv at night.First commercial break can be 100 squats.2nd commercial break can be 75 sit-ups.3rd commercial break can be 50 push-ups, etc.

You have plenty of options to get a quality workout in a short period of time or throughout the day.Just find a means of motivation and do it.
 
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when im streched for time (ie 4 labs due the next day) i just go to the gym hop on the tread mill warm up for 5 minutes then do 20 minutes of HIIT and im done, i get a intense workout and its done in under 30 minutes

HIIT site:
 
great responses. as said you have to make the time not find it.

true story. last year we went through a 2 month stretch where we were working 12 hours a day (6am to 6pm) seven days a week. i was getting up at 4am to train before work and i only missed one workout in that time and the reason was i didnt get home from work till 12:30am one morning and had to be back at 6am.

i made the time to exercise :)
 
thanks guyz,
great responses and ideas. I guess one thing that has been getting in the way is that this is a new job and very demanding too so i am not settled down yet, thats why i dont have the mind set to workout. I mean i went from doing nothing to working 12hrs a day 7days a week.

I am going to make a workout plan which i'll post here for ur feedback
thanks :)
 
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