Work 12 Hours a day... No Time to Exercise

lunch break?

Weight loss is dependent on a calorie deficit. Exercise is for fitness. Focus on hitting your calorie goals and when life gets less busy, then try incorporating more exercise.

If you can spare 30min 1-3x a week, maybe try fitting in a walk or a short run, or do strength/resistance training with dumbbells or bodyweight exercises.

I'm gone for 18 hours a day. I focus on eating and do jillian michaels 30 ds when I feel up to it.

A few sets of squats,lunges, push-ups jumping jacks, etc .. U can do these anywhere and anytime.

Also you can go on YouTube and find plenty of short workouts and do them anywhere as well long as you have a compatible phone.

I do a few of these challenges while at work....

http://30dayfitnesschallenges.com/

I work graveyard and we've not got a lot of stairs around the office so those + a pullup bar in my doorway do help. Can you park farther out so you get in a little walk to and from the vehicle also? Or maybe start doing a "steps per day" challenge with a pedometer? all the little things do add up!

I work 12 hours a day and I make time for exercise. You prob find that if you do manage to incorporate a work out you'll have more energy than if you didn't?

You could try training in the morning before work, before the day has begun - at present I am getting up at 330am to get my training in and get ready for work at 530am.

Do a quick work out at lunch - walking is a good one if your time poor.

squeeze in a work out between shifts. Do a work out instead of watching tv. I think it really depends on how much you want it. I certainly don't feel excited to be getting up at 330am but I do it cos I know I'll feel more tired than if I don't and I want to reach my goals!!

Good luck =!

bump

Basically it just has to be important enough for you to carve out the time. I've been there; I worked 7 10's and 12's for about 6 months this year. Either it's a big enough priority or it's not.

Hi! I can understand your dilemma! I work two jobs (high stress) for a total of 70 hours per week and I am currently training for a marathon. So here area few suggestions that have helped me!

1.Incorporate short but high intensity workouts. ex: Jillian Michaels has a lot of you tube workouts 30 min or less also there are good apps for your phone that can put together a 10-30 min workout consisting of strength training with body weight or yoga, etc. (ex: sworkit pro, yoga studio)

2.Remember that working out can give you more energy, I know I'm exhausted when I get home but I refuse to focus on how tired I am, I just focus on how I need to do my workout, Don't think... JUST DO IT. You could be surprised how much energy you still have even if you think you are exhausted.

3. I think its important to eat healthy, but exercise is important too. Exercise gives you more energy, improves your mood and reduces your stress. So no matter how busy you are, you still need exercise and if you work out the right way it will NOT create more stress but reduce stress and may help you improve your work productivity as well!! (ex: yoga!, can be quick 15-30 min routine but does wonders for your body and stress!)

4.Work out on lunch break - quick walk or jog, squats, push ups, lunges, etc.

5.Are you a morning person? workout super early. Are you a late night person? workout late at night after work. Know yourself, what works best for you, your body's limits, what types of things derail you, etc. For example, I used to always plan my workouts in the morning but I would always sleep in, I know that I can not do that now and the only time I will actually work out is late in the evening

6.Weight loss depends mostly on diet...so eat the right portion and right foods. Still exercise but don't feel guilty if you can not work out 5-6 days a week for 2 hours. Just do the best you can even if its only 30 min 3 days per week.

7. Workout for small periods of time through out the day: Ex: Every 1-2 hours do 20 lunges, or 20 wall push-ups, jog in place, 5min of cardio 6 times per day, take the stairs, park far away, etc. Some of these things you can do every time you use the rest room!

I know its hard but you just have to make up your mind to do it, if you want it bad enough you will find the time to workout...the hardest part is to start, but once you do you will see the benefit and it will motivate you to keep going. I hope this helps! Feel free to contact me if you need anything! I can completely relate!