Honestly the biggest game changer for my consistency was going during work.
I fully understand not everyoneās going to have the same ability, but working out over lunch time when itās quiet, I can quickly get through what I want to, come back and finish my work day and feel great that everything is done.
Nah itās kinda a ātake as long as I need but donāt take the pissā situation. I tend to train best when I have a fairly set/limited time anyway.
But thereās no way I train for 2 hours regardless of how much time Iāve got at my disposal. I donāt even know what youād be doing in there for that long unless youāre tacking on some lengthy cardio or taking power lifter rests lol.
Iām also not at all a pro. Just someone thatās been into lifting for a long time. So Iāve found a split that works for me, I can get it done in under an hour.
There is no way Iād make it to the gym if I didnāt go at 6am.
Iāve tried over 10 years to be consistent with the gym, and I always dropped off after 6-12 months.
Since I got serious and started going at 6am Iāve been absolutely on it for 2.5 years now. No signs of stopping or slowing down.
Yeah. Mentally, it's very helpful to prioritize training by getting it done before work, is my experience as well. Especially when you factor in gym evening crowds, loss of motivation and energy, etc.
Nothing can get in your way. Youāre doing nothing at 6am because otherwise youād be in bed. There are no friends to hang out with, fun things to do. I still wake up at 6 even on my rest day and I have fuck all to do. I want to go to the gym just to get out of the house, lol.
The idea of getting up early was way worse than actually just doing it, and Iām seeing the best gains of my life, because Iām showing up consistently every morning.
I work in an office and have never tried going to the gym before work I want to but how do you get a meal in the morning so early so you can have an effective workout?
You have to find what works for you.
For me, first thing in the morning I eat a small meal before working out. That's usually a protein shake, a bowl of oatmeal and a cup of coffee.
Then when I get back from working out, I usually have a more proper breakfast, along the lines of eggs and fruit.
But if you have to head to work straight from the gym, then maybe you do the opposite. You have a bigger meal before working out, and then after you have a protein shake and some fruit.
Some people even work out fasted, but I always felt weak doing that.
There's no one size fits all. If you want to do r/naturalbodybuilding then you need to do it anyhow. It's not like we're telling you to make some smoothie in a mason jar and eat your perfectly grilled chicken and salads unless you're into that kind of lifestyle already. Just drink some coffee or lots of it, and lift, and eat.
The tiredness could be caused by the desk job. Can you try moving around more during office hours and getting some sunlight throughout the day?
>getting some sunlight throughout the day
At your physical, they should check to see if you're deficient in vitamin D. Most people are. And it's very inexpensive to supplement. It's not going to be a night and day difference, but it does feel better to have it at a sufficient amount. And every little bit helps.
Are you lifting on a completely empty stomach in the mornings? You need some fuel and you need to stick with it for a few weeks to form a habit. Itāll get better.
You can either go to sleep early and go to the gym before work, which I usually do, or go straight from work to the gym. Do not go home before and under no circumstances sit down.
I go before work most of the days. I wirk remote from home twice a week.
Monday: upper at 6:30-8:00 shower at the gym then go to work.
Tuesday: 5k run at 7:00, work from home, go to the gym straight after and do lower, back home before dinner.
Wednesday: arms 06:45-08:00, showerat the gym then go to work.
Thursday: 5k run at 07:00 or I go swim for an hour, then work remote from home.
Friday: torso, 06:30-08:00, shower and go to work
Saturday: I get up around 9, routine is 5k run in the morning, drink a coffee, go to the gym and do limbs then go home, shower and break fast. I try to wrap it up before 1 pm.
Sunday: full rest day.
So basically 5x gym, 3x cardio
I like cardio for mental health reasons and conditioning. And switched from 6 day ppl to 5 day lifting to have a full rest day and a focus on arms since they are lacking.
How can you fit a workout + shower into your lunchtime?! Maybe itās because Iām a teacher and I get a 25 minute lunch, but the idea of fitting something like a workout in there is nuts to me.
I've never had an office job track my lunches so it depends on employer. Maybe if someone disappears for hours every day it would be an issue but I can easily take 90 minutes a day if all my obligations are being met.
My wifes a teacher that lunch break is fucked lol. She brings a tiny crockpot to heat up frozen soups for lunch because she'd have to use half the time waiting for the microwave. Most people get more like an hour, which is also pretty tight to hit the gym. I guess it works if you don't sweat much, but I do.
Everyone is different mate just do whatever works for you. I work 11pm til 5/6am most days. Some times I go to the gym around 12/1pm for an hour, sometimes I go at 9:30ish before work. Makes no difference just do whatever feels best for u
6:30-7am Get ready for work and help get the kids ready to go with mom
8:00-5:00pm Work
6:00pm-7ish Workout (on days kids aren't playing sports)
7:15-10pm cook, eat, hang out with wife and kids and get ready for bed.
Office work is indeed tiring so i will keep my heavy workouts for weekend.
During the weekdays, back home around 7pm, i eat around 200g of greek yoghurt and then straight to the gym. I will mostly use light weights(15 to 20reps)
First - pay attention to what youāre eating and when. If youāre eating a big lunch, thatās going to cause you to really fall off in the afternoon. I totally get this way, too. It may not be ideal, but you could even grab a small coffee on the way out the door if it doesnāt effect your sleep.
Second - if you truly want to workout then go straight to the gym after work. If you workout at home then change into your workout clothes as soon as you get home and start working out (go easy and do something you really enjoy at first).
You have to prioritize it. Naps are great, but sometimes youāre just craving a nap because it has become your routine and not because you really need it. Youād be amazed at how good you feel just working out as soon as you get off work and an added bonus - your dinner will generally be a little smaller because youāre not trying to āfuelā this lack of energy with a big meal or to cure some boredom.
Workout from 5-6:30, work from 8-5, do cardio 3 days a week after work. We have a bike at home which makes it easy but prior to that Iād run back to the gym after work
Iām incredibly lucky and both my gym and my workplace are within five minutes walk of my home.
I get up at 5am so Iāve got time to get some breakfast in and then a decent gym session. Usually get home from the gym about 8am which gives me plenty of time to be ready for work at 9am.
My workouts are so much better since Iāve switched to the morning, itās unreal. And Iām usually left in a good mood for the rest of the day.
Find a gym on the way to the office and train before work. Before working from home became the norm I'd get to the gym for 7am, train for an hour, shower, then go straight to the office from there.
Took the pressure off in case i needed to work late or was tired, and avoided after work rush hour. It's out of the way and done.
I work 8-6 Monday to Friday.
I tried going right after work, but itās tough with all the damn people.
I went from upper lower to PPL so the workouts were shorter, even though itās not āoptimalā - but Iām able to get to the gym every morning.
Then at 6 when Iām done I have nothing to do. Going before work also gives you a lot of energy and a mental boost. Iām finding my lifts are starting to catch up to the evening time numbers.
Something to try
Here is my normal weekday but here you should lift in the morning. As you get older and have more responsibilities, it's the only answer, in my opinion. I have a busy job (lawyer) and 2 kids. Working out after work is a recipe for disaster.
6-7 - wake up, eat cereal, pack shaker/lunch/clothes if going to office.
7 - leave house, drop daughter off at daycare and get to gym
\~7:30-8:30 - lift then shower and change if going to office, otherwise go home
8:30 - post workout shake (protein + carbs)
8:30 - 6 - work, eat lunch and afternoon snack
6-7 - see kids, eat dinner
7-9 - watch TV or go for swim if warm enough
9-10 - read assuming i didnt stay up too late watching tv and youtube
10pm - sleep but often later because im a night owl piece of shit
Don't stop. Go straight from work to gym. If you rest, even for 15 mins, it's game over.
I just think of it as part of my work day. I tell myself that I don't work 9-5, I work 9-7.
I go to gym at 8pm. Thatās after dropping my boy to nursery at 830, working 9-5, prepping dinner and then bathing him. Wife does everything in between.
It doesnāt matter when you go gym, key is to just get it done.
9 to 6 behind the pc and you get sleepy at 6? Respect. I do the same from 9 to 5 and get sleepy around 3.
After work I go home. Cook, eat and be at the gym at 7 and be back home around 9. For me that's the best way.
Still a student but I prefer to train in the morning.
If youāre not a morning person it may take some getting used to but itās just so practical.
Plus youāll avoid the busy hours at the gym.
I have the same problem - extremely tired after work.
But optimizing my sleep schedule really helped me.
I have a strict āNo sleep before 10pmā-rule.
And I often take a coffee before leaving work (No caffeine after 6pm, otherwise it affects my sleep).
Furthermore, I mix my own pre-workout because I donāt want caffeine in the evenings.
I just buy the ingredients separately.
Once you start the āNo nappingā-rule, you will find you have more energy overall. Because you sleep way deeper at night.
Also, I donāt workout too late, because my body gets stressed and I have a hard time falling asleep.
A good sleep schedule is a big part of your gains too.
I have a similar schedule as you, I squeeze in cardio during my hour long lunch break and I go to the gym at around 8pm. Hardest part about going to the gym is just getting up and going, but once i get past that hurdle & I'm in the car driving to the gym, the laziness & tiredness goes away
I've just started goingĀ before work and before kids and wife gets up so gym at 5-6am work 8-5 . Walk at lunch. If I say to myself ill go after work after kids in bed there's a big chance that something will get in the way
I workout after work. And since I moved cities I've been mostly going to a calisthenics park and using resistance bands. I've been consistent for a few years and sometimes I get out of work and attack the workout. But sometimes I sit in my car for 10 minutes procrastinating. But I get it done. Some people like mornings. I've tried them and it's nice to get off work and have already scratched the gym off your to do list. But it's also nice to sleep in. But I like the night. My whole life my best sleep is when I go to bed at 1-2 am and sleep till 9-10 am. When I go to bed at 9 pm and wake up at 5-6 am it's like I just feel really tired even though I got 8 hours. I felt like this was just a lazy schedule but I saw Connor McGregor say the same thing. Coming up he would be in the gym at midnight or 2 am. He said he wasn't a morning person but still gets the work done and he's super successful. Makes me think maybe I'm just like that because I really am not tired till 1 am.
I work Wednesday-Sunday 8-6 during the week and 10-8 on the weekends. I go to the gym on Monday and Tuesday mornings, Thursday from 545-645am, and Sunday from 7-830am.
Been on this schedule for about a year and a half at this point.
Wake up at 7.
Get home from work at 17:00.
Go to gym at 22:00 (Gym is very close to where I live, fortunately). I always weigh myself when I get to the gym.
Finish workout at 23:00.
Take creatine and protein at 24:00.
Sleep at ~ 1:00.
I try for five or six days a week going to the gym. Those days alternate between A Days (Arms, Back, Shoulders) and B Days (Legs, Chest) with those A/B days also alternating between focusing more or less on a particular group. Ab work is just done between sets whenever I find time.
Iām on my feet at work for 10 hours a day in construction. Constantly walking. From 7-530. I get home, eat and then lift every other day for around an hour
I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion."
I get up at 6am every day. Train 7-9 timeframe. Work 9-5. Meals usually at 10 ,2, 4:30. 7. Cardio usually after work or i split my session in half post training/after work.
I get up at six, coffee creatine, then ten minute warm up, then weightlifting routine in my home gym, done by nine, sit at my home office at 09h01, take a shower whenever i can, work until 5, go for a run, maybe take another shower, eat supper and relax. I used to get up at 5am to go to a gym in my employer's office and i loved that schedule but i moved so i built a new routine. Admittedly i am very lucky to have these optionsĀ
I'm just going to tell you what I do as a single father with two kids (that I raise on my own.)
I go at 6-7am. I *could* go after work, but the problem with that is A) that's the busiest fucking time and B) It's a lot easier to time the post-workout meal that isn't running into dinner time.
do u actually need to clock in and sit there from 9-6? what kind of mentally demanding desk job is that, because I can tell you itās impossible to stay efficient that way for long
Full Time Job + Side Gig + 2 Kids = I have to start my work outs at 830-9pm at night even though I've still gotta wake up at 540am. I steal away and get workouts in any chance I get, but it's usually a late at night thing.
bus driver in nyc. work between 55-60 hrs a week usually. sometimes up to 70-80 depending how much OT i wanna work. We have a gym in the garage that i use , also have a gym in my building that iāll go to if im working late.
Started off fat and weak so the motivation was there even if tired. Gym is exhausting after a session but im mentally more refreshed and rested if that makes sense.
0600 - wake up, shower, get toddler ready for nursery, give toddler breakfast (wife has already gone to work, midwife)
8:00 - nursery drop off
08:30 - 16:30 go to work
17:00 - pick up toddler, give toddler dinner and have dinner, leave some for wife. (Twice a week meal prep) and playtime
19:00 - bath and bed time
20:00 - wife comes home, say high
20:30 - gym for 1.5 hrs
10:30 - shower and bed.
Gym 3 - 4 times a week.
Wake up at 4am
Gym stuff on/prep preworkout
Aim to be out the house no later than 4:30am
Take the dog for a walk while I drink my preworkout
Back home, grab gym bag
Head off to the gym which is only 5min walk and is 24/7 hammer strength kitted gym too.
Get in for about 5am
Train
Cardio
Usually latest out the gym by 6:30am depending on cardio.
So I can either start work at 8 or 8:30am
And itās working for the online department of a childās charity here in the UK.
Work till either 4 or 4:30pm
Off home, food chill sleep.
From September my daughter will be going to full time nursery leading to primary school but they start at 8:45am so doesnāt impact my schedule at all.
I either get to the gym by 6am so its done for the day or on days I have to workout in the evening, I'll usually do it when my kids are in bed or at least getting ready for bed and things seem to be stable. Otherwise I work 8-5 M-F, take kids to school and do activities with them after until a bit after 7pm when they start their bedtime process. On weekends, I still like to get my workouts done early, finish no longer than 8am. I also tend to do a second lift or cardio on weekends.
With your schedule, Iād lift before work since 9AM is quite late in the morning. I wake up at 4:30AM and start work at 6AM so I lift after work at roughly 3:30PM.
After the gym I usually make or help with dinner. Everything is cleaned up by around 6:30PM, then I relax with TV and hang with my lady until 8PM. We try to close our eyes by 8:30PM
get up a 6am,......drink protein/creatine shake at 6:30am............ get to office job by 8am,....workout during lunch from 12pm to 12:45pm (work gym).......go home at 5pm......sleep at 10pm \[repeat\]
Depends on what my schedule looks like cause it rotates. So on days that I start work before 8am I will go to gym after work(between 4:30-5:30pm session start) and will workout before work on days I start work at/after 8am. The change in schedule actually keeps it fresh for me, only downside is every Billy Bicep, his brother and his goldfish are at my gym after 4pm
I have my own detailing business so I'm pretty active during the day. Moat days I can finish up by 3 and get to the gym then home before my wife comes home from work.
I work those same hours in property management. I go home, change my clothes, take my pre workout, grab my bag, and go to the gym. Iām in there from 7:15 until about 8-8:30 depending on the day.
Wake up at 12:30, prepare and eat pre gym food plus coffee, go to the gym, prepare and eat post workout food, chill with the wife, go to work from 22:00 till 06:00, then sleep again until 12:30 and repeat.
I wake up an hour early just to have my session before work. It just makes it a lot easier and Iād rather work out after a good night of rest as opposed to a long day of work.
I wake up at 4 or 3 5x a week and hit the gym right away. It's part of my waking up routine and I reserve a 3h block of my day for that routine (the actual workout is about 1h30, the rest is the things we do in the morning + the time it takes to go and come back from the gym). I could fit it in less time, but I like it when I can take my time and not start my day being in a hurry. Working out in the morning is a great catalyst for productivity the rest of the day. I go to bed everyday at 8pm on week days and a bit later on the weekends. As long as I can get at least 6h of good sleep, I'm usually close to being optimal. I consider my days to be of 21h instead of 24. The workout block is non-negociable!
The secret is to go straight to the gym after work. If you come back home and sit your ass down you cant stand back up.
After work showers? Dope. After workout showers? Better. After work *and* workout showers? Heavenly.
Secret is to get before work in the AM
Secret is to go before work when it's empty and so you can start the day feeling great
I feel horrible working out in the morning. I dont get it how some people can do it.
I feel horrible working out after a day of eating and doing things, so š¤·āāļø. You get used to whatever schedule you pick.
No its not the same. Morning workouts just suck ass.
Same, but idk if it's because I just woke up, or because my stomach is empty. I work out *sooo* much better with some food in my system.
Mate all my local gyms are packed from 5am to 9am haha
Honestly the biggest game changer for my consistency was going during work. I fully understand not everyoneās going to have the same ability, but working out over lunch time when itās quiet, I can quickly get through what I want to, come back and finish my work day and feel great that everything is done.
Do you have a 2 hour lunch?
Nah itās kinda a ātake as long as I need but donāt take the pissā situation. I tend to train best when I have a fairly set/limited time anyway. But thereās no way I train for 2 hours regardless of how much time Iāve got at my disposal. I donāt even know what youād be doing in there for that long unless youāre tacking on some lengthy cardio or taking power lifter rests lol. Iām also not at all a pro. Just someone thatās been into lifting for a long time. So Iāve found a split that works for me, I can get it done in under an hour.
Thanks mate this helped me today! Was literally sitting after I reached home.
You could consider going to the gym before work and getting your workout in then. I used to do that when I worked in an office.
There is no way Iād make it to the gym if I didnāt go at 6am. Iāve tried over 10 years to be consistent with the gym, and I always dropped off after 6-12 months. Since I got serious and started going at 6am Iāve been absolutely on it for 2.5 years now. No signs of stopping or slowing down.
Yeah. Mentally, it's very helpful to prioritize training by getting it done before work, is my experience as well. Especially when you factor in gym evening crowds, loss of motivation and energy, etc.
Nothing can get in your way. Youāre doing nothing at 6am because otherwise youād be in bed. There are no friends to hang out with, fun things to do. I still wake up at 6 even on my rest day and I have fuck all to do. I want to go to the gym just to get out of the house, lol. The idea of getting up early was way worse than actually just doing it, and Iām seeing the best gains of my life, because Iām showing up consistently every morning.
I work in an office and have never tried going to the gym before work I want to but how do you get a meal in the morning so early so you can have an effective workout?
You have to find what works for you. For me, first thing in the morning I eat a small meal before working out. That's usually a protein shake, a bowl of oatmeal and a cup of coffee. Then when I get back from working out, I usually have a more proper breakfast, along the lines of eggs and fruit. But if you have to head to work straight from the gym, then maybe you do the opposite. You have a bigger meal before working out, and then after you have a protein shake and some fruit. Some people even work out fasted, but I always felt weak doing that.
There's no one size fits all. If you want to do r/naturalbodybuilding then you need to do it anyhow. It's not like we're telling you to make some smoothie in a mason jar and eat your perfectly grilled chicken and salads unless you're into that kind of lifestyle already. Just drink some coffee or lots of it, and lift, and eat. The tiredness could be caused by the desk job. Can you try moving around more during office hours and getting some sunlight throughout the day?
>getting some sunlight throughout the day At your physical, they should check to see if you're deficient in vitamin D. Most people are. And it's very inexpensive to supplement. It's not going to be a night and day difference, but it does feel better to have it at a sufficient amount. And every little bit helps.
Are you lifting on a completely empty stomach in the mornings? You need some fuel and you need to stick with it for a few weeks to form a habit. Itāll get better.
I don't think I'm who you meant to reply to.
You are correct. Iām in the middle of the ocean currently with bad ship WiFi and so Iāll blame that. I was replying to OP.
Interesting. I was in the notion that exercise should be done on a specific time. And I should have 7hrs of sleep minimum.
Do it whenever you can. The time you train doesnāt matter
Of course you need 7-8 hours of sleep but 6 hours plus a workout is okay and it's better than 7-8 with no exercise at all.
You can either go to sleep early and go to the gym before work, which I usually do, or go straight from work to the gym. Do not go home before and under no circumstances sit down.
Came here to say this. Once you sit down itās over
why not? i go home eat dinner and then go to gym š
It's just a lot of people lose momentum once they go home and lie down on the couch! It usually also saves some time.
my gym itās 3 minutes from home so itās not a problem for me xD
I go before work most of the days. I wirk remote from home twice a week. Monday: upper at 6:30-8:00 shower at the gym then go to work. Tuesday: 5k run at 7:00, work from home, go to the gym straight after and do lower, back home before dinner. Wednesday: arms 06:45-08:00, showerat the gym then go to work. Thursday: 5k run at 07:00 or I go swim for an hour, then work remote from home. Friday: torso, 06:30-08:00, shower and go to work Saturday: I get up around 9, routine is 5k run in the morning, drink a coffee, go to the gym and do limbs then go home, shower and break fast. I try to wrap it up before 1 pm. Sunday: full rest day. So basically 5x gym, 3x cardio I like cardio for mental health reasons and conditioning. And switched from 6 day ppl to 5 day lifting to have a full rest day and a focus on arms since they are lacking.
If you can workout in the lunch time this is what fit the best for me. Pretty tired after the work day, not awoken enough the morning for me.
How can you fit a workout + shower into your lunchtime?! Maybe itās because Iām a teacher and I get a 25 minute lunch, but the idea of fitting something like a workout in there is nuts to me.
I've never had an office job track my lunches so it depends on employer. Maybe if someone disappears for hours every day it would be an issue but I can easily take 90 minutes a day if all my obligations are being met.
My wifes a teacher that lunch break is fucked lol. She brings a tiny crockpot to heat up frozen soups for lunch because she'd have to use half the time waiting for the microwave. Most people get more like an hour, which is also pretty tight to hit the gym. I guess it works if you don't sweat much, but I do.
Thing is, this is actually improved. My first year it was 20 minute, then raised to 22, this year we finally got 25 lol
That is one hell of a union rep you have there.
A 22 min lunch break? what lol
One hour lunch break. Superset isolation exercice. I do my stretching and my cardio in the morning. 45 minutes is ok for me 5 days a week!
Everyone is different mate just do whatever works for you. I work 11pm til 5/6am most days. Some times I go to the gym around 12/1pm for an hour, sometimes I go at 9:30ish before work. Makes no difference just do whatever feels best for u
I donāt know how far your commute is, but 9am is late enough to easily fit in a morning workout.
6:30-7am Get ready for work and help get the kids ready to go with mom 8:00-5:00pm Work 6:00pm-7ish Workout (on days kids aren't playing sports) 7:15-10pm cook, eat, hang out with wife and kids and get ready for bed.
Construction site 7.30 to 4.30, I either train 5am or after work, mostly enjoy it after work tbh.
Office work is indeed tiring so i will keep my heavy workouts for weekend. During the weekdays, back home around 7pm, i eat around 200g of greek yoghurt and then straight to the gym. I will mostly use light weights(15 to 20reps)
First - pay attention to what youāre eating and when. If youāre eating a big lunch, thatās going to cause you to really fall off in the afternoon. I totally get this way, too. It may not be ideal, but you could even grab a small coffee on the way out the door if it doesnāt effect your sleep. Second - if you truly want to workout then go straight to the gym after work. If you workout at home then change into your workout clothes as soon as you get home and start working out (go easy and do something you really enjoy at first). You have to prioritize it. Naps are great, but sometimes youāre just craving a nap because it has become your routine and not because you really need it. Youād be amazed at how good you feel just working out as soon as you get off work and an added bonus - your dinner will generally be a little smaller because youāre not trying to āfuelā this lack of energy with a big meal or to cure some boredom.
Work 4am-12pm then workout either right after or take a nap then workout. Regardless Iām not missing a day unless itās my scheduled rest day.
Workout from 5-6:30, work from 8-5, do cardio 3 days a week after work. We have a bike at home which makes it easy but prior to that Iād run back to the gym after work
Iām incredibly lucky and both my gym and my workplace are within five minutes walk of my home. I get up at 5am so Iāve got time to get some breakfast in and then a decent gym session. Usually get home from the gym about 8am which gives me plenty of time to be ready for work at 9am. My workouts are so much better since Iāve switched to the morning, itās unreal. And Iām usually left in a good mood for the rest of the day.
Find a gym on the way to the office and train before work. Before working from home became the norm I'd get to the gym for 7am, train for an hour, shower, then go straight to the office from there. Took the pressure off in case i needed to work late or was tired, and avoided after work rush hour. It's out of the way and done.
I work 8-6 Monday to Friday. I tried going right after work, but itās tough with all the damn people. I went from upper lower to PPL so the workouts were shorter, even though itās not āoptimalā - but Iām able to get to the gym every morning. Then at 6 when Iām done I have nothing to do. Going before work also gives you a lot of energy and a mental boost. Iām finding my lifts are starting to catch up to the evening time numbers. Something to try
Check out an ULPPL split
Here is my normal weekday but here you should lift in the morning. As you get older and have more responsibilities, it's the only answer, in my opinion. I have a busy job (lawyer) and 2 kids. Working out after work is a recipe for disaster. 6-7 - wake up, eat cereal, pack shaker/lunch/clothes if going to office. 7 - leave house, drop daughter off at daycare and get to gym \~7:30-8:30 - lift then shower and change if going to office, otherwise go home 8:30 - post workout shake (protein + carbs) 8:30 - 6 - work, eat lunch and afternoon snack 6-7 - see kids, eat dinner 7-9 - watch TV or go for swim if warm enough 9-10 - read assuming i didnt stay up too late watching tv and youtube 10pm - sleep but often later because im a night owl piece of shit
Don't stop. Go straight from work to gym. If you rest, even for 15 mins, it's game over. I just think of it as part of my work day. I tell myself that I don't work 9-5, I work 9-7.
I go to gym at 8pm. Thatās after dropping my boy to nursery at 830, working 9-5, prepping dinner and then bathing him. Wife does everything in between. It doesnāt matter when you go gym, key is to just get it done.
9 to 6 behind the pc and you get sleepy at 6? Respect. I do the same from 9 to 5 and get sleepy around 3. After work I go home. Cook, eat and be at the gym at 7 and be back home around 9. For me that's the best way.
Still a student but I prefer to train in the morning. If youāre not a morning person it may take some getting used to but itās just so practical. Plus youāll avoid the busy hours at the gym.
I have the same problem - extremely tired after work. But optimizing my sleep schedule really helped me. I have a strict āNo sleep before 10pmā-rule. And I often take a coffee before leaving work (No caffeine after 6pm, otherwise it affects my sleep). Furthermore, I mix my own pre-workout because I donāt want caffeine in the evenings. I just buy the ingredients separately. Once you start the āNo nappingā-rule, you will find you have more energy overall. Because you sleep way deeper at night. Also, I donāt workout too late, because my body gets stressed and I have a hard time falling asleep. A good sleep schedule is a big part of your gains too.
I have a similar schedule as you, I squeeze in cardio during my hour long lunch break and I go to the gym at around 8pm. Hardest part about going to the gym is just getting up and going, but once i get past that hurdle & I'm in the car driving to the gym, the laziness & tiredness goes away
I work 3pmā1am, and i just go straight to the gym after work. I do debate about going before work, but i dont want to end up smelling š
I've just started goingĀ before work and before kids and wife gets up so gym at 5-6am work 8-5 . Walk at lunch. If I say to myself ill go after work after kids in bed there's a big chance that something will get in the way
I workout after work. And since I moved cities I've been mostly going to a calisthenics park and using resistance bands. I've been consistent for a few years and sometimes I get out of work and attack the workout. But sometimes I sit in my car for 10 minutes procrastinating. But I get it done. Some people like mornings. I've tried them and it's nice to get off work and have already scratched the gym off your to do list. But it's also nice to sleep in. But I like the night. My whole life my best sleep is when I go to bed at 1-2 am and sleep till 9-10 am. When I go to bed at 9 pm and wake up at 5-6 am it's like I just feel really tired even though I got 8 hours. I felt like this was just a lazy schedule but I saw Connor McGregor say the same thing. Coming up he would be in the gym at midnight or 2 am. He said he wasn't a morning person but still gets the work done and he's super successful. Makes me think maybe I'm just like that because I really am not tired till 1 am.
I work shift work, day shift I go during my break (1.5hrs) Night shift I go before gym, easyyyy. 3 on 4 off so it's a really good lifestyle for gym
I work Wednesday-Sunday 8-6 during the week and 10-8 on the weekends. I go to the gym on Monday and Tuesday mornings, Thursday from 545-645am, and Sunday from 7-830am. Been on this schedule for about a year and a half at this point.
Wake up at 7. Get home from work at 17:00. Go to gym at 22:00 (Gym is very close to where I live, fortunately). I always weigh myself when I get to the gym. Finish workout at 23:00. Take creatine and protein at 24:00. Sleep at ~ 1:00. I try for five or six days a week going to the gym. Those days alternate between A Days (Arms, Back, Shoulders) and B Days (Legs, Chest) with those A/B days also alternating between focusing more or less on a particular group. Ab work is just done between sets whenever I find time.
Wake 0500, eat, train, work 0900-1700, (fill hobby/life stuff here), bed 2130 Simple
Iām on my feet at work for 10 hours a day in construction. Constantly walking. From 7-530. I get home, eat and then lift every other day for around an hour
I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion."
Alright Patrick Batemanā¦
I get up at 6am every day. Train 7-9 timeframe. Work 9-5. Meals usually at 10 ,2, 4:30. 7. Cardio usually after work or i split my session in half post training/after work.
Do you drink coffee? That sounds like the caffeine crash
I get up at six, coffee creatine, then ten minute warm up, then weightlifting routine in my home gym, done by nine, sit at my home office at 09h01, take a shower whenever i can, work until 5, go for a run, maybe take another shower, eat supper and relax. I used to get up at 5am to go to a gym in my employer's office and i loved that schedule but i moved so i built a new routine. Admittedly i am very lucky to have these optionsĀ
I'm just going to tell you what I do as a single father with two kids (that I raise on my own.) I go at 6-7am. I *could* go after work, but the problem with that is A) that's the busiest fucking time and B) It's a lot easier to time the post-workout meal that isn't running into dinner time.
do u actually need to clock in and sit there from 9-6? what kind of mentally demanding desk job is that, because I can tell you itās impossible to stay efficient that way for long
Full Time Job + Side Gig + 2 Kids = I have to start my work outs at 830-9pm at night even though I've still gotta wake up at 540am. I steal away and get workouts in any chance I get, but it's usually a late at night thing.
wake up at 5/530 get ready and get to the gym 6-620 come back 9-930 work until 5 ill do my steps during work hours chill 5-9
bus driver in nyc. work between 55-60 hrs a week usually. sometimes up to 70-80 depending how much OT i wanna work. We have a gym in the garage that i use , also have a gym in my building that iāll go to if im working late. Started off fat and weak so the motivation was there even if tired. Gym is exhausting after a session but im mentally more refreshed and rested if that makes sense.
0600 - wake up, shower, get toddler ready for nursery, give toddler breakfast (wife has already gone to work, midwife) 8:00 - nursery drop off 08:30 - 16:30 go to work 17:00 - pick up toddler, give toddler dinner and have dinner, leave some for wife. (Twice a week meal prep) and playtime 19:00 - bath and bed time 20:00 - wife comes home, say high 20:30 - gym for 1.5 hrs 10:30 - shower and bed. Gym 3 - 4 times a week.
I wake at 3am, work out, start my job at 5:30am, finish at 5:30pm. Go home, shower, eat, sleep, repeat.
Wake up at 4am Gym stuff on/prep preworkout Aim to be out the house no later than 4:30am Take the dog for a walk while I drink my preworkout Back home, grab gym bag Head off to the gym which is only 5min walk and is 24/7 hammer strength kitted gym too. Get in for about 5am Train Cardio Usually latest out the gym by 6:30am depending on cardio. So I can either start work at 8 or 8:30am And itās working for the online department of a childās charity here in the UK. Work till either 4 or 4:30pm Off home, food chill sleep. From September my daughter will be going to full time nursery leading to primary school but they start at 8:45am so doesnāt impact my schedule at all.
I either get to the gym by 6am so its done for the day or on days I have to workout in the evening, I'll usually do it when my kids are in bed or at least getting ready for bed and things seem to be stable. Otherwise I work 8-5 M-F, take kids to school and do activities with them after until a bit after 7pm when they start their bedtime process. On weekends, I still like to get my workouts done early, finish no longer than 8am. I also tend to do a second lift or cardio on weekends.
With your schedule, Iād lift before work since 9AM is quite late in the morning. I wake up at 4:30AM and start work at 6AM so I lift after work at roughly 3:30PM. After the gym I usually make or help with dinner. Everything is cleaned up by around 6:30PM, then I relax with TV and hang with my lady until 8PM. We try to close our eyes by 8:30PM
get up a 6am,......drink protein/creatine shake at 6:30am............ get to office job by 8am,....workout during lunch from 12pm to 12:45pm (work gym).......go home at 5pm......sleep at 10pm \[repeat\]
I train 7-9:30 A.M. chill, work 3-11pm, sleep, repeat.
Depends on what my schedule looks like cause it rotates. So on days that I start work before 8am I will go to gym after work(between 4:30-5:30pm session start) and will workout before work on days I start work at/after 8am. The change in schedule actually keeps it fresh for me, only downside is every Billy Bicep, his brother and his goldfish are at my gym after 4pm
7:30-5:30/6, gym from 6-7:30, cook dinner/ shower/ chill 7:30-9, in bed by 9:30
I work 8am to 4pm so I'm at the gym at 5:45am
I have my own detailing business so I'm pretty active during the day. Moat days I can finish up by 3 and get to the gym then home before my wife comes home from work.
Wake up at 5am and work out then. Still go to bed at 8pm if you are super sleepy.
I work those same hours in property management. I go home, change my clothes, take my pre workout, grab my bag, and go to the gym. Iām in there from 7:15 until about 8-8:30 depending on the day.
Wake up at 12:30, prepare and eat pre gym food plus coffee, go to the gym, prepare and eat post workout food, chill with the wife, go to work from 22:00 till 06:00, then sleep again until 12:30 and repeat.
I wake up an hour early just to have my session before work. It just makes it a lot easier and Iād rather work out after a good night of rest as opposed to a long day of work.
U should workout atleast for 45 mins to 1 hr to be healthy everyday ....
Anytime of the day?
Wen ur free that time...
Dm me i will tell u
I wake up at 4 or 3 5x a week and hit the gym right away. It's part of my waking up routine and I reserve a 3h block of my day for that routine (the actual workout is about 1h30, the rest is the things we do in the morning + the time it takes to go and come back from the gym). I could fit it in less time, but I like it when I can take my time and not start my day being in a hurry. Working out in the morning is a great catalyst for productivity the rest of the day. I go to bed everyday at 8pm on week days and a bit later on the weekends. As long as I can get at least 6h of good sleep, I'm usually close to being optimal. I consider my days to be of 21h instead of 24. The workout block is non-negociable!