People who work full time how do you find time to work out
bhanvi30
Posts: 1 Member
Hello everyone!
In past I had lost 40 pounds and was able to maintain a healthy lifestyle (i was in college). As soon as I started working (desk job) I started gaining all my weight back. After working for 8 hours every day I have no energy or motivation left to go to the gym and it’s really hard to wake up early in the morning to go to gym since I have such little time now.
How do you guys do it? How do you manage time, find motivation and energy to go to gym? What does your schedule look like?
Would really appreciate all the help!
In past I had lost 40 pounds and was able to maintain a healthy lifestyle (i was in college). As soon as I started working (desk job) I started gaining all my weight back. After working for 8 hours every day I have no energy or motivation left to go to the gym and it’s really hard to wake up early in the morning to go to gym since I have such little time now.
How do you guys do it? How do you manage time, find motivation and energy to go to gym? What does your schedule look like?
Would really appreciate all the help!
5
Replies
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When I was working, I was at the gym at 4:30 a.m. Back home at 5:45, time enough for breakfast, shower and the commute.6
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I think its really easy to find the time, but the energy can be tricky for me. I work 8 am - 4 pm, and I usually get home by 4:30. I have chronic pain/illness, so I usually do need a nap after work, but sometimes I don't. Around 6 pm I head to the park and walk. It's a very hill-heavy trail, and I do about 3 miles a day, which takes about an hour. On weekends I do 4-5 miles a day.
Doing this during the week gets me home just in time to watch a little tv and eat dinner before bed.
On days I have less energy, I turn on you tube and find a 30 minute workout video to do. I also always walk on my lunch break.
Keep an open mind and be creative with your time. The good news is that if you just want to lose weight, you don't have to exercise. I need it for my mood, energy, and it helps my overall pain level, so I make it a priority. But you can 100% achieve weight loss without it.8 -
I also work a desk job 8 hours of the day.
It was difficult to find the time to workout at first. But just like anything, you need to find a set time each day and turn it into a habit. For me, I go work out immediately after I leave work.
The worst thing you can do is go home first!
Pack a bag before work and hit the gym right after you leave work. Before you know it, it will become routine for you and you will look forward to that time, especially after sitting at your desk all day!
As far as energy goes, take a walk during your lunch or afternoon break. It will energize you and get you pumped to hit it even harder when you leave!
Note: I want to add there is no "secret". Not at first. At first, it is really hard to find the time and energy. You've got to find it in yourself to just do it. In time, you will look forward to it.9 -
I do it by not having a social life.
...but also, I manage to fit in my workouts because they’re really important to me so I MAKE myself go. It helps to remind myself how good I always feel afterwards. It helps even more to pick workouts I enjoy. And I’ve made friends with the instructors so now I’d be disappointing them as well if I don’t show
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I do most of my workouts in the morning - up at 4:45, gym or run, then go to work with my backpack full of work clothes and get ready there (we have a shower). Some days I run at lunch or after work as well (or go to yoga) - I just bring my workout clothes with me. I work a standard 8 to 5 office job.1
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I make time... especially when I don't want to. For me it's immediately post work. If I don't work out when I get home, I won't... so it's part of my routine. If I miss a day, no big deal... if I miss 2, it becomes a trend.
I don't miss 2 days barring illness or something drastic. It's important to me and therefore I do it.5 -
I work out from 4:30-5:30am, get kids & myself ready and off to school/work by 7:30am, work 8-4:30, pick up everyone, activities or chill in the evenings.4
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I was on that hamster wheel. That's the terrible thing about a desk job, you're so sedentary. Do you have a gym near work? I do my cardio during my lunch and then eat at my desk. I do weights when I get home. I also make small changes, such as parking my car a bit further, or standing up when I'm on the subway home. I wake up at 7 a.m., leave the house at 7:30. I work from 8 to 4, and I usually work out around 1 p.m.
It's good that you want to exercise, but the majority of weight loss starts in the kitchen. Make sure you pack your lunch. It's healthier and easy to do portion control. Good luck!4 -
You just make it a priority and a habit. Even with a 9 hour work day, commute time, 2 elementary aged kids who are in a lot of activities, and 6 - 7 ish hours for sleep I can find time for 30-60 minutes for some form of exercise or activity.
You also don’t always have to do a full blown sweat dripping exercise session.
You can find ways to just increase your NEAT, especially with a desk job I’ve found this important. Park in the back of the parking lot. Take walks outside on breaks and at lunch. Walk to a colleagues desk instead of sending an email. Same things at home - go for a walk in the morning and/ or evening. Walk while the kids are at soccer practice. Walk to the neighborhood restaurants for dinner. Hike on weekends. Be inefficient in your daily chores (take multiple trips to bring in groceries).
Lots of ways to fit it in if it’s important. Start with adding it 2-3 days a week and once it becomes habit you’ll be surprised how much you miss it when you don’t fit it in.7 -
Also, nutrition is the bigger part of the equation so keep that in check.6
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Honestly, it’s kind of unfair because I work in a physically demanding job outside, so I get that exercise in. With that said, I do wake up at 4:00 and go to the gym because of family obligations after work. Does it suck, yeah. It what do you want from your body and how do you achieve that? You should never be comfortable in what you’re doing. Make the time for your body, so it will extend time for your life. Hope this helps some2
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Nfedewa9442 wrote: »Honestly, it’s kind of unfair because I work in a physically demanding job outside, so I get that exercise in. With that said, I do wake up at 4:00 and go to the gym because of family obligations after work. Does it suck, yeah. It what do you want from your body and how do you achieve that? You should never be comfortable in what you’re doing. Make the time for your body, so it will extend time for your life. Hope this helps some
Why should i never be comfortable in what I'm doing? If I'm living my life in a way that I want, shouldn't I find comfort in that? Being constantly uncomfortable in my life sounds like a recipe for disaster and disordered thinking.7 -
I workout after work most days, like others have said. I take my lunch and my workout clothes to my boring bank job. I travel for work a couple of weeks a month. I drive from KC to St. Louis on these trips. I have found multiple places to walk along the drive and I go to Planet Fitness so I can work out anywhere they have a gym. It's great! Don't let work be an excuse to not exercise. Even if you only do it 2 days during the workweek and 2 days on the weekend you get 4 days a week. When it's hot like it is now, I wake up super early on the weekends to get my miles in before it gets too hot.3
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I told myself that I didn't have time for years. Being a working mom is tough. I started giving myself "permission" to only go for 20 minutes. I thought 20 minutes on the elliptical was better than nothing. Most days I find myself staying longer to lift weights. No matter how tired you are after your work day, you really do feel better after you get your workout in.7
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I used to get up at 5:00 am and work out before work, but now that my commute is longer, this is harder for me. Now I go after work a few days a week and take workout classes on weekend mornings. I take walks on my break at work also. If you're able to walk during the middle of the day and be active on weekends that could help?5
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Luckily, my gym opens at 4am. I get there at 4:30. I don't have a set time when I MUST be at the office, so if my workout goes a bit long, that is ok. At the office I make it a practice to use my standing desk regularly and to walk around every 30 or 40 minutes, even if it means doing laps in the hallway while reading a document. I also gave up my desk printer in favor of a central printer located in our workroom. Every time I print something I get a bit of movement as I go to retrieve it. Summer is tough b/c the heat and humidity keep me indoors. In the fall, winter, and spring, however, in addition to my workout I walk to/from the Metro (30 minutes each way). It adds to my commute time, but I find it very rejuvenating (fortunately I have access to walking paths through beautiful (and safe) surroundings). Typically, I get 6 miles of walking in per day. On particularly nice days I get off the Metro a few stops early and extend the walk.5
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I'd imagine that most of us here probably work full time. I have difficulty motivating myself, so I've found group classes as a great way to exercise even when I don't always have the drive to do it myself. I train at a martial arts gym, and I know that no matter how tired I am, all I have to do is show up and get myself there, and then I will get in the workout, because if I don't do it, I don't just have to answer to myself, but to a 3rd degree Krav Maga black belt. That keeps me moving. Once I get there and get into the exercise, the adrenaline usually gets me going even if I was tired before.
You don't need to workout to lose weight, but it can certainly assist. It's definitely helped me with losing 40 pounds and I feel much better from it.2 -
8-5 FT desk job, 2 kids, 45min each way commute.
I schedule my classes ahead of time and it helps because its on my calendar. If I miss, they charge me so that keeps me in check too.
I also pack my lunch so I go on quick 30min jog or walk during lunch break.
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I go 3 times a week after work. I’m usually tired and don’t feel like it, but once I’m there I find it gives me an extra burst of energy. I’m always happy that I ended up going. In a million years I never thought I’d be the kind of person to say that, lol. I try to get a walk in at lunch time as well when I can.4
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Hello everyone!
In past I had lost 40 pounds and was able to maintain a healthy lifestyle (i was in college). As soon as I started working (desk job) I started gaining all my weight back. After working for 8 hours every day I have no energy or motivation left to go to the gym and it’s really hard to wake up early in the morning to go to gym since I have such little time now.
How do you guys do it? How do you manage time, find motivation and energy to go to gym? What does your schedule look like?
Would really appreciate all the help!
I'm up early...I don't go to the gym...a gym is not necessary. I'm up at 5:15/5:30 and out on my road bike around 6 AM. My weekday rides are typically 10 miles which takes me about 33 minutes...get home, shower, and I'm off to work.
A gym first thing in the morning would be a huge inconvenience for me...I'm a big believer in doing what you can do within the constructs of your schedule and other goings on. I used to go to the gym after work a few days per week to lift weights (that's all I ever used a gym for), but I'm taking a break right now because it doesn't really fit with the other goings on in my life so I'm doing bodyweight training at home for my resistance training.
Ultimately, it's something that is a priority, or it isn't...that said, your fitness regimen needs to be flexible to account for your schedule and other goings on. Sure...I'd love to go out and ride 20 miles every morning...but that simply doesn't work with my schedule...I'd love to hit the gym after work like I've done in the past, but that just doesn't work right now with the rest of my goings on, so I do bodyweight stuff. My fitness is a priority, but I don't always get to do exactly what I'd like to be doing...have to be flexible.3 -
Nfedewa9442 wrote: »Honestly, it’s kind of unfair because I work in a physically demanding job outside, so I get that exercise in. With that said, I do wake up at 4:00 and go to the gym because of family obligations after work. Does it suck, yeah. It what do you want from your body and how do you achieve that? You should never be comfortable in what you’re doing. Make the time for your body, so it will extend time for your life. Hope this helps some
That's ridiculous...3 -
I have a full-time desk job, 3 kids and divorced so doing it solo.
Just like everything else in life, you make time for things that are important.
I work 8-4:30 and live close to my job (easy commute has been a life saver). The gym I go to has great childcare and my kids get to burn off some energy when I'm working out.
I agree with others to have a gym bag ready and go straight there from work maybe twice a week then again on the weekends/your days off. You do not have to work out every day to lose weight, if that is your goal. It's all about eating less to drop the pounds. Also wanted to add what has helped me keep going to the gym is having a goal. Recently that was to to work my way up to a 10k as I had a charity race a couple weeks ago. Now it is to continue my running and lower my time at the next race at the beginning of September.0 -
Hello everyone!
In past I had lost 40 pounds and was able to maintain a healthy lifestyle (i was in college). As soon as I started working (desk job) I started gaining all my weight back. After working for 8 hours every day I have no energy or motivation left to go to the gym and it’s really hard to wake up early in the morning to go to gym since I have such little time now.
How do you guys do it? How do you manage time, find motivation and energy to go to gym? What does your schedule look like?
Would really appreciate all the help!
IMO motivation is a fleeting resource. I am of the mind that habits drive success. Goals are important, but it's the system that gets the job done. Build better habits to build a better body.
I am up at 5am to get my training in...2 -
If you really want it, you'll make the time2
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I work 8-5 with 45 min commute each way. I got started by doing home videos on youtube, as that minimized inconvenience to my existing schedule/energy level.
-When I first started I did 15 min videos 2x a week. It was conscious thought to have to start the video instead of internet browsing, and I did it grudgingly.
-Then after a few months I did 20-30 mins worth of videos 3x a week. Still conscious thought to start, but feeling better for having done it.
-Within 6 months I was trying to do 20-30 mins 5 days a week (work mornings). It was no longer a conscious thought since it was a daily routine at this point.
I did not set out with the intention of increasing exercise. It just felt right to do more days as I got used to new morning routine and got more energy. And I am NOT a morning person, but by the time I get home from work I'm hungry and I wouldn't choose exercise over food...then I'm too full...then it is bed time...yeah.
Things that helped me when I first started:
-Make it a routine. Mine was to wake up at 5am and start video on computer as soon as I was dressed.
-Organized potential beginner videos with bookmark folders so starting in the morning took 2 clicks
-Paid attention to how I felt afterwards. Even if I was yawning during warmup stretches, I was awake and alert by the time I was done. My bosses also noticed I was perkier on the mornings I worked out, which was good for my self-esteem and feeling the earlier alarm was worth it.
-Paid attention to how I felt, pt 2: Noticed on the few mornings that I chose sleeping in over workout, I felt no better rested. So might as well get up and exercise the next time...
It sounds corny but if you commit to making the habit things will get easier. It will become easier to make time for it in your day, to not have to mentally prepare for delaying current relaxation routine. If you had asked me a year ago if I would be doing the things I do now, I would have laughed. I cannot stress enough that I did not actively/consciously set out to change my movement habits to this degree, it just became natural in a way I would not have thought possible.1 -
i use the gym at work (a benefit for me) - and i'm lucky if my day is only 8 hours (I easily can log 9-10 hours with a 1hour commute minimum each way)...you plan - i'm up at 5:15, out the door by 5:45, at work by 6:45 - eitehr i go to my desk and work and then go to the gym right after work; or I go to the gym and then at my desk by 7:45...work for 8(ish) hours...leave work sometime between 4 and 6pm, drive home, prep food and bag for the next day, rinse and repeat1
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Hello everyone!
In past I had lost 40 pounds and was able to maintain a healthy lifestyle (i was in college). As soon as I started working (desk job) I started gaining all my weight back. After working for 8 hours every day I have no energy or motivation left to go to the gym and it’s really hard to wake up early in the morning to go to gym since I have such little time now.
How do you guys do it? How do you manage time, find motivation and energy to go to gym? What does your schedule look like?
Would really appreciate all the help!
I get up at 3:15 a.m., at the gym by 4:30 (at the latest), work out until 6:00. Shower and dress at the gym and head straight to work. Work from 7:00 to 3:30, during which I walk on my morning, lunch and afternoon breaks, except on Tuesday when I do yoga at lunch.
In order to do this, I'm in bed by 7:45 p.m. typically. I lay out my gym clothes and work clothes the night before, and pack my breakfast, lunch and snacks.1 -
I am currently working on getting in shape as well. I work anywhere from 4x 10-hour shifts to 7x 14-hour shifts.
The best method is to go in the morning. Even if you're not a morning person. Change your alarm on your phone to get up 1-hour early on Mon/Wed/Friday's and go to the gym.
If you're someone who just won't get out of bed. Go RIGHT after work. Do not go home, do not pass go, do not collect $200. Straight. To. Gym. I am someone who has associated being at my home with watching movies, playing video games, and just flat out relaxing. If I don't go straight to the gym, I simply won't find the motivation to go.
By asking questions like "How do you get motivated" you're already taking the first step to your own motivation. You just gotta stop convincing yourself there is something better to be doing. Because there is not.
1 -
I work 12 hr shifts, rotating from days to nights every 2 months. When I work days I work out for an hr after work. When I work nights I workout for an hr during work (thankfully we have a small gym and have the option). On my days of I work out for 2 hrs. I also incorporate 1 rest day in the midst of my crazy schedule which is usually on a work day.
I think it’s a matter of determination and routine. There are many days where I just want to go home after a long shift but the results push me. I’m also kind of used to it, over 2 months in and 1 clothing size down.1 -
I work and 8-4 desk job as well
I'm an early riser anyway so 3 or 4 times a week I'm in the gym for about 5:15am, at first I was only doing about 20/25 minutes on the treadmill so I was back home for before 6am.
As I'm getting a little fitter I'm wanting to spend longer in there so now I'm getting in the gym at 5:15am and spending 25 minutes on the exercise bike and then going back after work (usually about 8pm) and spending 40/50 minutes on the treadmill.
I live alone so outside of work my time is my own which makes things a lot easier.0
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