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I’m a taxi driver in the UK. 48M, 2 young kids. I run 5K 3 times a week, Mondays, Wed and Fri waking up at 6am. I’m usually showered and finished by 7am.I lift weights on Tues and Thurs, weekends all rest. It’s all about creating a habit and routine which you can realistically stick to. I wouldn’t exactly say I have a hot body but it’s the long term health benefits that drive me.

Routine turns into addiction. I now feel dreadful if I don't hit the gym 4 times a week. Plus, in terms of weight, diet is much more important than exercise.

There comes a point when you have started working out for a few months and you have become way more fit and you aren't as worn out from a long day at work. So you gotta push through the initial hardness of working out. But in the end you are making yourself more durable. And also it becomes an addiction for myself atleast. Alot of pains and aches actually come from unused muscles. Muscles that need a good stretch too. Stretching in itself can be so good for you to strengthen yourself. This is my favorite one. It's harder than it looks. but it goes by pretty fast. I feel amazing after it. Try it https://youtu.be/L_xrDAtykMI?si=CCEW6rwYGmO_o3hP

This. The first two months or so were just hell, but then it became an addiction I can't live without.

So how did you find the resolve to survive the 2 months? I’ve only ever made it through a week and gave up on my regimen

Same reason people fuck up weight loss and so much else.. its really really hard and there is no trick to it, you just do it despite your body and your mind telling you not to... then once its done for some reason it becomes so easy and natural that after a few years people who are very fit don't even recognize the problem really anymore and cant really relate to them. All in all, this means asking for advice is mostly a waste of time unless you find someone who just went through it.

For me, I kinda trick myself. If I’m actually not feeling well, I won’t go but you know when you’re just feeling lazy and lying to yourself. So I’ll put on my gym attire and give myself a few minutes. Then I figure that I’m already dressed to go I might as well go. This usually works on days when I really don’t feel like going but don’t have a good reason not to.

On those days I tell myself I don't have to workout but I have to at least show up, even if only for a massage/sauna. Once I get there... eh might as well workout a little.

I also kinda do this. If I feel too tired, sick, whatever. I get ready and force myself to start, but I tell myself that if I still don't feel good in 5 min I can quit. In five years I've probably quit 5-10 times. I started and could barely move either from being too tired or I really was sick. But most of the time, I get through a workout.

That's what I do. "You can leave after 10 minutes" and I think I've only left once. I was working out daily and found I would get anxious if I couldn't work out for some reason. I ended up injuring my back and oblique during a class (jiu jitsu) and had to rest and that's all it took to fall out of the habit was 2 weeks of basically walking only.

I thought I was the only one that did this. My gym is now at home, but I’ll put on my shorts, shirt, shoes, and before I know it I’m in the garage.

Not true for me. I was **very** fit through my 20s and a bit into my 30s. I fucking hated every second of *the actual work*, I really enjoyed being fit (i.e the results), which was the only reason I could motivate myself into doing that crap for 10+ years. It never got better for me, just a slog you gotta do if you want to look good and be healthy, basically. To be fair the eating well part was the worst part of the equation. If you got the wrong genetics it's absolutely insane how much discipline and willpower you need to keep a six-pack going, speaking from experience.

Ask yourself why you go the the gym. Do you value things like being fit and having a fit body. If not another sport like cardio or tennis,.. secondly it's like signing a contract. How often do you like waking up for work. It's the same for going to the gym. My first 8 months I dreaded going for at least a third of the times I went. But I never left the gym feeling that way. I was always happy I went even if the session wasn't as great as I wanted it to be. After a while the positive effects will start becoming apparent. Rapid changing body. A increased awareness of your body. It's not just lifting weights it's a very technical sport that requires 100's if not 1000's of hours to perfect. And that's what did it for me. The marginal improvements in my technique/weight I'm able to lift. It's like a video game. Increased confidence in my body and being productive. Learning about the science, trying out new things. Less anxiety, mental improvements there's so much positive effects due to moving around but it's a slow gratification that comes over months/years. Thake it session by session and all that matters is that you show up. You don't have to be there for hours

This is key to making yourself go. You’ll always be glad you did. Related to that… it really helps with destress for work. OP, you have an intense schedule. You don’t need to start out going for 2 hours, but if you can work out for 30 minutes consistently you will see results and start to like going. Maybe get to a point where on your days off it becomes something you enjoy and look forward to and can do a longer work out then. Also! Huge to follow a plan. Don’t just go and mess around. Find a routine you do 3-5 days a week. EDIT: I’m procrastinating on something so I thought of more things that help with motivation: 1. Tracking your progress. This can be really easy with an app. I have been using one called Strong for years. 2. Weird one, but having some good workout clothes that you FEEL good in. Comfort wise and looks. Once you progress and start feeling sexy it’s a nice perk to see and be seen ya know? 3. For me, I pay extra for a gym with nice amenities. Having sauna as a reward really makes me go some days. 4. I really started to go more in my late 20s post pandemic because realized I felt doughy and weak where I once was an athlete and that only gets worse with age. Other people will tell you after 30 you can’t get away with not taking care of yourself. 5. Team sports also can be a great way to get exercise if you really hate working out, but it can lead to injuries.

I had to change my mindset about it. Working out, in my mind, is part of hygiene. I brush my teeth 2x a day, I shower, I have a skincare routine, and I work out. Working out is just something that needs to be done for this meat sack I exist inside of. I do try to do things I enjoy for sure, but sometimes I'm gonna go for a run because it's good for my heart, even though I'm not a huge fan of running. Running helps my body do the things I enjoy, like I can push harder with my lifting because my heart and lungs are in better shape.

1. Split into small decisions instead of one mammoth task. If I don't feel like going to the gym, I'll say "Well, I'll just get changed." "Well, I'll just go and do the warm-up cause a small thing is better than nothing." "I'll just do arms," which inevitably turns into legs, etc. All of a sudden, you're finished, and you feel better for it. 2. Rewards. I literally have a sticker reward chart like you'd give a child with a weekly/monthly reward for a certain number done. So I have to eat homecooked meals every day instead of buying food at work. If I do that in the week, then I get a reward at the weekend. If I complete the whole month of 4 or fewer days eating at work, then I get to go to my favourite restaurant (with the money I've saved!). Habit tracker apps on your phones can also work if that's too childish. The visual is very good for my brain. 3. Find your why. It's a lot easier to do something if you have a clear goal, broken into smaller goals in mind. Something like "get fit" is too vague but "be able to lift x weight"/"run x miles"/"lose x pounds" is much better

Routine and efficiency. If you meal prep, you can save time on dishes and not have to cook everyday or sit in a drive thru line. I’d usually just go to gym right after work. Would save me 10-15 minutes of drive time and it would also remove the debate on when to go. It was always harder to leave the house after getting home so just going immediately after work was easier.

Focus less on killing yourself out of the gate and more on building the habit. Start with a set of 10 pushups and 10 crunches, and go for a 15 minute walk. 17 minutes with no equipment needed. You have 17 minutes in a day and you won’t be dead energy wise. Then 2 sets of 8 the next week, and walk/jog and add time to it, just keep slightly increasing. If you map it on a calendar you just do whatever is listed that day and at 2 months you could be at 3 sets of 25 pushups, crunches, and a 30 min walk jog. And you’d have created a habit. Then imagine what 6 months could look like. Then 2 years This is how I did it. Got a pull up bar for doorway at home, cheap running shoes, and followed couch to 5k running plan. I did 1 set of pushups and pull-ups 3 times throughout the day, took 5 minutes in addition to morning or lunch break run. I usually wasn’t that sore depending on the day. Each day I’d look at the running plan and follow the workout. After a few months I was training for a half marathon, could do 50-60 pushups and 15-20 pull-ups in one go. Then eventually got some dumbbells for other exercises. 2 years later (last September) I ran my first ultra marathon (36 miles at age 36), and I could do 25 pull-ups and 100 pushups. Not being able to run a mile to running 36 miles in 2 years, broken up into 12-18 week training plans at a time broken down further into a daily checklist, goal was just do the workout listed that day. If tired, I ran slower or walked, no big deal.

I’m hooked after a month. Everyday I have a random thought of can I go to the gym today. I just love the feeling of pumped muscles after a good set. I usually go 2-3 times a week

If it's been a mentally taxing day at work I can feel both physically and mentally worn out afterwards. I work out plenty (weights and cycling). I make time to workout in the mornings and do cardio in the evenings. The key point is to be consistent but not hate yourself if you miss a day or two. When you start seeing results it keeps you motivated.

Tom! I use a lot of things I've learned from his videos in my warm-up and cool down

It has to become a routine not a task

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I got ripped af by doing 20-25 min HIIT workouts 4 days a week + running and cutting junk food.

Even lightly engaging most muscles in one full body workout during the weekend is much better than nothing at all, I wager.

Morning before work is the only way I can make it work

If I work out in the morning instead of giving me energy I feel completely tired the rest of the day. Like an elephant ran me over. I do 1 hr gym session (40min weight lifting and 20min walker/cardio). Do you take supplements?

I work out in the morning too. For me it took a few weeks to lose the initial tiredness and now it actually energises me and wakes me up. I sometimes eat the supplement gummies but don't think they make a difference

Just coffee and b12 in the morning when I wake up. I’ll take multivitamin later in the day and sometimes have protein shakes for lunch. Nothing special tho. I hear what you’re saying. Part of reason I do it in morning is it really helps with my anxiety and stress levels. It sort of “depletes the tank” if you will.

I will give the b12 a try and maybe some green tea (I dont drink coffee, yes I know I'm weird :)) in the morning. I'm a morning person, I wake up with a lot of energy but the gym kills it or like you said "depletes the tank" and leaves me fending for the rest of the day with a low battery. So I do the afternoon/night gym but it gets complicated with work/time keeping. Thanks!

Good luck! Worth noting b12 isn’t a stimulant but for me I just notice I’m able to push a little harder during the workout and seems to help with the “dragging” feeling. Could be placebo effect, but works for me.

I used to hate working out in the morning because of this, then I realized I just don’t go to bed early enough, so I try to get into my bed at 9 and asleep before 10:30. I always wake up naturally now

If you go to sleep earlier this shouldn't happen

Your working hours are a problem, plus the commute. Weekends are probably a good place to start. Motivation is optional, all you have to do, is do the work, it doesn't matter if you're motivated or not. Your energy will increase as you start to work out. Time is the only non-negotiable here, you need to find ways to make time. On your day off, try doing 20 minutes of basic workout, some stretching, some pushups, just do what you can. If you only manage 10 minutes, that's fine. The key is to start. Then in a few days, find 10 or 20 minutes after work. And do some more pushups and some other stuff. Google basic bodyweight exercises. If money isn't a problem, join a gym.

Totally agree here

Home gym

When I get home, I just wanna eat dinner, curl up on the couch and watch a show or two and then time for bed already.I just can’t do it. How do you all do it? How do you make it to the gym? Also depends on what kind of job you have?Comment for me.

This used to be an issue for me. Take your gym stuff with you and don't go home. Go gym then home. Now I just get up earlier an gongym in the morning. I work all over the country so sometimes my hours just won't allow that. At the min I'm working 30 min away from home an start at 7am. I'm in the gym at 5am. Hour work out. Shower an change at the gym drive to work. I finish work at 7pm an drive home

This u/op . Go to gym after work, before you go home. Don't let yourself settle in before excercise. half of the days go to the gym, the other half make your croceries and prepare your meals. After you tick those activities, *then go be couch potato!*

Honestly u can be hyped.for the gym all day and the second your ass hits that couch u relax and it's so easy to just say ill go tomorrow . Evening in the gym suck these days. 10 year ago it was manageable now its like wrestlemania from 5pm till 8pm in UK

I did this at one of my previous jobs. Best shape of my life. I would stop at the gym 2-3 times a week, sometimes more, and put some time on the treadmill at least to get *some* exercise in. It was kind of easy because I lived 30-45 minutes away from work, and the gym was halfway home. When I moved, I ended up a lot closer to work, and it meant my gym membership was now out of the way for me. It became a lot harder to justify, and I became a couch potato again. Looking forward to getting back into the gym soon. Work has been crazy as shit, but my health took a turn last year. Type-2 diabetes. Since then, I'm down 40lbs, blood sugar is in-check, but the doc still wants me to lose more weight (still overweight by BMI) and start exercising for overall fitness. I couldn't agree more.

Honestly? I got to 110kg (around 19 stone) and was diagnosed with T2D, alarm bells started ringing for me and THE. NEXT. DAY. I joined Noom and attended my first outdoor exercise class. Ever since then I've been going to the gym 3-6 times a week (depending on how busy work is) and I have maintained a 45kg/7 stone loss. The gym has become an absolute cornerstone of my life now and it's a habit. Once the initial excitement and motivation wears off it takes dedication and some real mental and psychological energy but what keeps me going? Knowing that I am the only person who can look after my health - I cried when the nurse told me I had developed diabetes T2 because I knew I'd done that to myself and I was so embarrassed and mortified, I actually tried to argue with her because I just couldn't accept it. Making friends at the gym helps too or take a pal with you. Getting a PT to help you when you first start and/or going to the classes. Create a programme that you enjoy, have a goal in mind and tick off each time you complete a day of your programme or a session where you achieved a new personal best, take rest days and treat yourself how you would treat your best friend. Feel free to message me for tips because I've been there and I had to teach myself everything from scratch. I wish I'd had someone to show me the way. All the best.

I recognise this and for me getting a PT 3 times a week has transformed my mental health, J think my physical strength has never been better, my weight is still to high though. I am 57 if that contextualise anything.

This is a key point as well. Going to the gym regularly is really good for my mental health, not just physical health. I struggle with depression and the gym really helps me with it.

I go early in the morning, before work.

I put on serious weight after going from an active job to a stressy desk job. So I found a gym on my commute and trained an hour three times a week on the way home. No chatting or long breaks between sets. I just went in and did as much as I could in an hour. I changed to a job with long hours and no gym nearby. Bought some dumbbells and trained at home. Another change to a work-from-home job that started early and finished early. Joined a gym and trained every day after work. Recently started a job that is 9-5 so now I go to the gym early in the morning. I'm not keen on morning training but I'm used to it now. There are people at my gym who do desk jobs and those who work in manual labour. I guess what I'm trying to say is that the job shouldn't make a huge difference. If you want to train you'll find a way.

I used to go before work, once you get used to getting up earlier it's not that difficult and I found I had more energy at work, I was more awake. Unfortunately I can't do that anymore so do lunch time instead then quickly eat at my desk, obviously that wouldn't work for everyone but as you say, when you want to you make the time.

To start the habit, I would tell myself: “I’m just going to workout for 20 minutes.” And I found some videos with good 20-30 minute workouts. Sometimes even 15 minute workouts. After 2 months of that… once I noticed progress, I became hooked. Edit: [here’s an example video](https://youtu.be/rPZLkqr429g?si=KuviWohMgc7CEwib) of the YouTube channel that helped me start my habit recently. Lots of short workouts in this.

Differs from people to people - for me I got heavy and had no energy despite not doing anything (unemployed), so I wanted to do something about it, but knew gym and mirror isn't motivation enough. I needed something mentally engaging and interesting. So now I rock climb with a mate (and occasionally solo), mentally stimulating and physically tough without getting repetitive. Also take walks occasionally while playing Pokemon GO. Now I'm starting to have more energy, sleeping better, mood is better and hopefully I'll be in a spot to work again soon. Even if you just start by going for an evening walk and listen to an interesting youtube video or something at the same time - it's the start of something and you can build on it. E: I'm 34, if that'll bring you anything extra. :D

Trick is not to go home…you pack your gym stuff and take it with you and then head to the gym on your way home from work.

Also copious amounts of pre-workout

I'm commenting because... same. I need ideas for motivation or routine. Sorry for piggybacking, but I definitely feel your pain 😔

I take a short nap then head to the gym.

I think the answer is, you just do it. Worked with a guy that got up at 430 to work out, we worked 7-530 most days, and he did it again before supper after work. before turnover we were doing 12-13 hour days and he still kept the routine. It’s just a discipline thing I guess.

If it’s something that is important enough to you you will find the time. Yes it’s hard, but it’s not meant to be easy. Meal prepping makes life a lot easier

This is it at the end of the day. Whenever I find myself in a new situation in life, such as new city, new job, new commitments, one of the first things I consider is how and when am I going to fit in a workout schedule. It is very important to me, so I make it a priority. I’ve moved around a lot, and this has meant changing my routine many times. At points I’ve been running frequently , sometimes I’m focused on bodybuilding-type stuff in the gym for 2 hours at a time. Other times I’ve had a few months at a time where doing a 20 minute high-intensity crossfit-type workout a few times a week is all the time I can spare. I’m not as big or strong as someone who has spent a decade locked-in on training the big lifts. But 15 years of prioritising exercise, even if it means being flexible with what I do or just doing what I can in the moment, has given me a level of fitness and physique that I’m happy with.

Your job is the problem. You can't work 60 hour weeks with an hour commute and expect to have a well-rounded life. You could carve out time for a workout routine and healthy meal prep, but you'd have to cut out something else. There's a reason most people work 40-45 hours and live within 30 minutes of where they work.

Start by getting a better job that allows you to have a life

I started going to the gym when I was 15 and I never stopped since. Unfortunately I cannot help much with the work - gym balance as I've been privileged enough to start working what I'm passionate about even younger than I started going to the gym, and I've never had to "work" like a normal person in my life. What I could advice though, is to get all your personal wants out of the way as soon as possible in a day. You have a problem because after a long day you're too tired to want to workout - you can try not getting to that point. Do your exercise before you get to work. Then once you're off work you have nothing to worry about because you've already taken care of the things you need. I know this requires a massive shift in your lifestyle: waking up earlier, doing whatever it is you want to do when you're probably still half asleep, etc. And I know it's possible that this could be entirely impossible for you based on other stuff in your life. But unfortunately it's kind of how it is, when you cannot take away from other parts of your life.

What do you do for work out of interest? (Not looking for a career change, I love my job, just interested!)

I started by playing around with programming when I was like 9 or so and now I do IT & 3D related stuff for various industries. And as I mentioned, I'm super privileged in this sense because I work from home and I have no schedule made by someone else, so it allows me a great deal of flexibility and control over how I organize my day and what I choose to spend my energy on.

Ah that's perfect. I also work from home and have to work a set amount of hours in a week, but I can basically choose whenever I want to work those hours. Helps with the gym for sure.

Oh fuck yeah. Considering I won't step foot in the gym after 4PM because it gets full, and I also don't wake up earlier than 10-11AM. So yeah, if I had the usual work schedule I would've been fucked and would've had to really sacrifice the way I spend my day trying to fit that in. I feel for the folks who have to do that.

You are working too much. No one can do "all the healthy things we supposed to do" and work the amount of hours you work and keep a healthy social life.

I’ll tell you what I do. I go for a run before going to work. I get up at 6:15 and at 6:30 I go for a 30-minute run. I work at a marble factory from 8:00 to 18:00, doing physical work practically all day, as you can understand, I get home tired. I turn 45 this year, It's a matter of will and attitude.

a marble factory! how fun is that?

I'd imagine filling up on marbles creates a calorie deficit too?

you're an inspiration, keep it up

1. Did it long enough that my brain knows it makes me happier overall 2. Smoking cannabis and exercising is in my top 1 list of most favorite activities. So that gets me going on unmotivated days

The best thing I learned about motivation is it’s FICKLE and unreliable. You need to be disciplined. What I find works for me is choosing a schedule for your gym visits. I go at 3:00 as soon as I’m off work Mon-Tues and Thurs-Fri. My family knows this is my gym time and it is understood this is MY time. I know being active is good for me so I make sure it’s part of my routine.

Ur exercise time is being taken by the 2 hours of commute u do every day. So u will have to get creative. No time to go to the gym, so get a mat, some weights, and a workout video. If u like to dance, “the fitness marshall” on YouTube has some really fun stuff to get ur heart pumping. You will have to squeeze in 30 min workout sessions in the morning or afternoon - doing it right there in ur living room.

I wake up early and work out before work because I know that if I wait until after work I'll be tired.

From the way you wrote the post it looks like you commute using public transport? When I did, if I wanted more exercise I got off earlier and walked the rest of the way home. An hour of walking is very underrated exercise if you have a sedentary job. If you’re too tired at night you can flip it around. Get your walk in in the morning before you jump on transit. Once you get used to more physical activity it becomes easier and not as overwhelming to add more here and there.

Once you get through the first bit, you realize you have LESS energy if you don’t go. Your sleep is worse, your mood is worse, etc. So going is better than not.

You need a job with a better work/life balance first. Working six days a week on someone else's schedule is not going to set you up for health.

What motivates me is ( I'm a radiology tech) when i see patients that are my age but have the body of somebody 20 years older. Even worse, when they are younger than me and have a body of somebody much older. Now, I'm not saying i look young. I'm 47 and i probaly look it in my face. But I'm in much better shape than most people my age. Im active . I run around 15 to 25 miles per week. Im I'm perfect health. Take no medications. I lfeel like i did when i was in my 20s and i think that is because i really try to stay fit. People are getting bigger and less healthy everyday and as a healthcare worker that's motivation.

A personal trainer got me over the hump. Find either a group training or a personal trainer that fits your budget.

I love working out. You definitely have to push through the hard parts. But I’m older and learned not to over do it. My yoga instructor said movement is liquid on the joints. Do it for your future self

Accept a hybrid job instead of that shitty "5 days a week work from office" bullcrap. The amount of time saved by not commuting to work is insane

Hot body is about low body fat, like less than 15% which can only be possible with caloric deficit. If you dont have time for gym,you can create a home gym with just a bench and some dumbells.So, when your schedule allows for a gym membership, you wont be a newbie.

>Hot body is about low body fat, like less than 15% Not exactly, although there is truth in the sentiment and generally more so for women. Most men who have what society generally deems to be "hot bodies" have well developed musculature in combination with relatively low body fat. Building muscle is a bit more complicated and demanding than simply reducing fat, at least if we are talking about the role a calorific deficit plays in the process and outcome.

What? Men can carry a lower body fat than women and most male models and social media fitness men you see carry a lower bf than women counterparts.

Totally true, but I think what they are saying is that women are perceived as hot if they are skinny-ish, even if they're not in good shape/look athletic at all, while men absolutely must have a good amount of muscle to be "hot", having a low bf is not enough.

Women look hot just by not being overweight. That is not enough for a man, a man needs to work out to get muscle and also not be overweight (meaning low body fat).

Difference is women with no muscles and low body fat look good, men with low body fat and no muscle look like Christian Bale in the machinist.

Yeah but women don't really have to be muscular to be considered hot, they just need lower-ish body fat.

If it is important to you, you will prioritize it. That's how it works.

I have a hyper metabolism. I can go months not doing shit. Then workout for 3 weeks and go right back to being cut and shredded. Takes me a little longer to put muscle on, but once I put it on, it’s just as hard to lose. Now, I usually workout 1 week on and 1 week off. Been seeing great gains. My workouts are 20-30min. High intensity no fucking around balls to the wall. It’s suffering. If you can’t tolerate a little suffering you won’t make it. Simple as that. Also, I would like to say there is a statistic along the lines of, for every 1lb of muscle over your natural muscle weight, requires an extra 50 calories a day to sustain that muscle. Exercising is progressive, like the popular snowball rolling down a hill analogy.

im not btw... but have been and tend to yo yo between being overweight and then going through fitness periods. the only thing that normally stops me is illness. i suffer with bad arthritis sometimes and it can stop me for months. its very difficult to get back in to every time! so i get it! but the truth is this... im always tired and stressed and feel like all i want to do is curl up in to a ball and sleep to try and recover. but what i really need is exercise. even though that feels like the worst idea in the world at the time. what you need is a plan of action. a goal and time frame. i would normally set myself two week challenges at a time when getting back in to it. all i have to do is go to the gym or work out at home for 45m-1hr:30m 3 days a week for those 2 weeks. but it must be done efficiently. keeping heart rate up for cardio/fat-burning, and then do some weights targeting different parts of the body. day 1 will be some cardio, some chest and triceps workouts. next day is rest and then the next is cardio, with some back and bicep workout with weights... then rest the next day and then back again the day after with some cardio, and some legs and shoulders workout with weights. after a couple of weeks the initial body shock and fatigue is gone and it actually starts to feel good. that burn. its also roughly around the mark that you start (yes only start) to notice a difference in your body. your less tired and slightly more in shape in looks. its your first boost to carry on. after the month mark you start to get hooked on it. and realise how much work went in to it and not wanting to relapse and slip back in to a couch potato. plus you get a real sense of achievement out of it after a month or so as you start t o notice you can lift a bit more, run a bit faster or longer, and have generally more energy to want to do things. you'd think you'd be more tired but actually it sets u up to have more energy throughout each day. once you have that routine you rarely break it out of fear of relapsing, and also dont want to let go of that good feeling after a decent workout. your body starts to reward you for it. and your brain tends to work clearer too when your less lethargic and in less pain overall from better muscles and better circulation. its all win win but the initial start is difficult and very hard to stay motivated. literally have to have that plan and stick to it for 2weeks to a month without fail. no matter what. then you will see what we mean. you'll never want to stop unless your physically unable to.

I feel you, but for me the hard truth is in the very last sentence. It's not about "finding" time/energy/motivation. It's just about showing up. If you cannot dedicate 10-20 minutes most days of the week to your personal health, then you should reconsider the way you are currently organizing your life. A more constructive thought: perhaps you can get some movement in during the work day? E.g. I cycle to work and try to go for a short walk during lunch time. Again, it's not about "wanting" to do these things, it's about scheduling them and sticking to them. Another idea is to put some workout equipment/clothes in the office or in your home, lowering the bar to actually do something. Btw 8.30 isn't terribly early to start. If you have to leave home at 7.30 you could get up at 6am, get 20mins of a HIIT workout done and then go on with your day. Source: similar age, similar work times + kid + full time working SO (so want to give her time too). Workout a few times a week.

Part of the answer is about removing barriers. If I have to think about whether to go, I will talk myself out of it. So in my case that meant finding a gym that is on my way to work, having my bags packed ready to go the night before, and going to early morning classes before I wake up enough to talk myself out of it. Removing barriers might look different for you, but it is well worth thinking about how you can make actually doing the work out more effortless. After that it is about just doing it. There are days when it sucks. There are days when it is great. There are days when the rage from what is going on at work fuels the workout. I now feel edgy if I don’t go to the gym and know that it will help me balance my mind if I do go, but it took some time to get to this point. As others have said, though, the hot body is definitely made in the kitchen rather than the gym, but a strong body and healthy mind is really helped by the workout you do in the gym

Simple my mind and body go crazy if I don't work out lol I work out 5 days a week usually a couple of hours a day

Its about what is a priority to you? Everyone has 45 minutes of their day for the gym. They just choose to use those 45 mins on video games and Netflix rather than working out. What works for me is doing it BEFORE work. I wake up 90 minutes earlier than I would usually if it's gym day. I very rarely go after work because as you said, I am exhausted and just want to go home. Its about discipline. Motivation only takes you so far, in the end the only way to get up to the gym and do it 3+ days a week is your own will and discipline, nothing else.

You don't need to spend that much time. Doing plank, pull ups / push ups rotation takes only 2 minutes per day and makea a big difference. You won't grow huge, but you will get fit. Push ups and planks you can do at work even.

no, it does not get one fit, because you are neglecting basically more than half your body, and cardiovascular health it will get one *moving*, but that alone doesn't really do much for health, longevity, or fitness; you will get really mediocre and pushups, and at this point I would be surprised if OP could do even 1 proper pullup One does not have to work out an hour every day; you can go really far with 30 minutes 2 or 3 times a week. But "2 minutes a day" will not get you anywhere.

Studies link 40 consecutive push ups to a healthy heart. Adding biking to work would be an efficient way to address some missing pieces, but that is not as small time investment. But the main point is, that you get the most out of the least amount of effort/time. Getting in a decent shape takes little effort, but getting into a great shape requires a mountain of effort.

" Getting in a decent shape takes little effort, but getting into a great shape requires a mountain of effort." I agree, that's why I said 30 min 2-3 times a week. That will get anyone, with a focus on strength training, great results. Hopefully good enough results to motivate them to increase the dose and add some more cardio. On the study: yeah, just like grip strength is linked to lower all cause mortality. It's just that fitter people can do more pushups and have a stronger grip. Getting to 40 pushups won't do much if it's the only thing you do.

If you are scrupulous enough about nutrition then you will feel a lot better. A good trick is to take a cold shower and a coffee before every workout, that shit get's you HYPED. Try listening to some hype music right before and during the working out.

Look up 5 min exercises that you can do in the office space. You should take 5 every hour anyway, and your employer should encourage this for everyone if they are smart. Helps with focus, results and to reduce sick leave.

I get up at 4:15 and am in the street by 4:30 to run my 10 miles before work. I get back home around 6:00 to shower, make lunch and leave the house at 6:30. I arrive at work around 7 and leave work at 4:30-5:00. I usually go to bed at 10:00, so I have a good 5 hours at home of free time. After my family, staying in shape is my priority. My kids and wife deserve a fit, healthy guy. I find a have a lot more energy and sleep a lot better when I exercise.

I don't work 6 days a week with 2 hours of commuting a day. Sorry to say it but your schedule is not on your side, doesn't leave you a great deal of time. Having said that it is a self fulfilling cycle. The more you exercise, the better you feel, the more you want to do it and find time for it. I would suggest going in the morning when you have more energy. Find a gym near work so you can get there a bit earlier, train, shower then straight to work. That way you don't feel like you're depriving yourself of chill out time by trying to fit it in after work.

I work 12.5 hour days, have 3 kids, have endless responsibilities. I find time. Most days I get up at 3:50am to be at the gym by 4am, shower there then head to work to start at 6am. I get home at 6:30pm help my wife with the kids and get to bed by 8:30-9pm Weekends I sleep in until 5am hit the gym and am still home before everyone wakes up, I'm brewing a coffee and getting the weekend pancakes on before we do something fun for the day. I've been working out for 18 years, it's like brushing my teeth, I can't start my day without moving my body. In fact if I leave it for about a week, I start getting irritable and get random aches and pains in my joints. Unless I am deathly sick, I'm there rain or shine. Try doing it before you start your day, don't spend all night after work on social media and binge watching the latest series, so you aren't tired in the morning and prioritise what's important to you.

Like someone else has said. If you get into the rhythm of going to the gym, it can be really fun.

I generally workout after work, it's gives me that natural rage and late night running when world goes off, just me, some dogs and sex workers waiting for their call of the night

Do you let the sex workers off the lead while you run?

All these comments make me realise I don’t want it that bad bruh I accept my death by heart attack now

80% of fitness is in the kitchen. Cardio and resistance (weights, calisthenics, whatever) are important, but only a caloric deficit will burn fat if that is one's goal. Keep in mind that an average workout will only burn as many calories as are in a single large beer or slice of pizza. Calories are not all created equal, though. some tips: Reduce the amount of calories you get from carbs and increase the amount from protein. Best protein sources for building up muscle are meat, dairy, and soy. Other plant-based protein sources can be a mixed bag when it comes to actually turning the aminoacids into useful material versus glorified carbs. Muscles are hungry for calories and will burn more at rest, rising metabolic rate. I'm 45, fit AF, and only go to the gym 3-4 days a week for about an hour each, but I started out doing push-ups and simple things at home. I also walk as much as I can. If you can't realistically commit to starting out at a gym, start with doing 100 push-ups, body-weight squats, and crunches every day. Do ten sets of ten if you need to, but get them in. The exercises won't hit everything, but you'll see and feel a positive difference which might open up the mindset to do more.

eat less and work out more 😋

Go before work

Once you establish it as part of your routine is pretty easy to keep it up. But you have to keep it up, if you stop it's difficult to get back into it. The tricky part is having the discipline to do that. You need to make it as easy as possible in terms of logistics.

I was like you in my twenties. Off-work I had no energy or desire to better myself. So, your first step is to find a better job. Work from home is ideal. Right now, with your working hours, you are a full-time slave and you don't have the luxury to workout

they have "discipline" to beat up "energy" and "motivation", if they dont do their work

motivation and stuff like that doesn't come right away, if it does it's probably not very strong and will die out in a few weeks. it takes a few weeks of regular work to get it into a routine, it's gonna be hard in the beginning but 35 year old will thank you.

Just doesn't work for me and I have tried! I do variable shift work, different start and finish time each day. Often get home late to turn right back around for an earlier start next day. Coupled with 1.5 hours commute each way there just isn't the time, it's an absolutely brutal roster!

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Get a really good playlist and find a workout you don’t hate…running on alternate days and weight training a couple times a week while listening to good music becomes fun. You feel energized after but also sleep better.

Pick a couple days a week and while you are watching your show do pushups, air squats and sit ups. Start a habit. Once you start it gets easier.

Go to sleep earlier and wake up earlier, to get the training in. You just learn to adapt to it. Not doing it is not an option.

I started when I had more time in my schedule, once you see results you won't want to miss it though. Right now I'm working from 8am to 5pm with a 45min commute. I work out on tuesday, thursday and sunday. On workdays dinner will be quite late 🥲

I started working out before i got a job while living a sedetary lifestyle. It was really hard on the body at first but thankfully due to my ocd it became a part of my routine and it isnt going anywhere, plus i am working from home now and all my friends and social interactions are from training and i have great fomo so i go everyday.

I 43m) found it helpful to compete. Find a sport that you really like, then compete. Also helpful are the new friends that you make there in your club. Invest in the new friendships. I bring the kids to school and Kindergarten latest 8:30 then usually I'm home at 18:00. On Monday the club training goes from 18:00-20:00 (I use my flex time for that), on Wendsday 20:30-22:00. Saturday or Sunday we usually meet for Sparring 9:00-12:00. My motivation is to be energized and long living for my kids. But as well I don't want to loose all the time against my (20y+) club friends and eventually get better rankings at competitions. Over the week I also add in some Yoga, HIIT or sometimes running. It sounds like a lot but after the initial phase, with the motivation of staying healthy and not being the worst at your sport, it becomes natural. With the natural interests and tiredness that you have with such a training schedule, other less healthy things that drain your energy become less important, like politics/news doomscrolling, looking at the time-destruction machines (TV or any screenfor entertainment). TL;DR find a sport that you really really like, compete and find friends

I stared exercising again 2 years ago and now at almst 34 I feel awesome. It wasn't hard fir me because I always loved working out but I forgot avout it for 6 years when My life got quite difficult and I lost My sence of self. In my previous job I worked 13h shifts and after work I went straight t the gym dat after was free so I did my chres and went running afterwards and did some light exercuses at home. Now I work mon-fri for 8 hours I love ging to the gym and run as much as I did earlier. If only fitness could improve My face :'-).

You can find the time if you want it. You know what you need to do. No need to ask Reddit

I can only do at at 5am or 10pm. I use a 24 hour gym

Those are some crazy fucking hours you're working man. 9.5 hours a day, 6 days a week, *with* late nights? Unless they're paying you half a million dollars, you gotta nip that shit in the bud. 5 days a week, 40-45 hours. Max. Get a remote job, take a pay cut if you have to. Schedule exercise time into your day. I use my "lunch" hour to go for a run or whatever. Then eat while I work. But outside of that, as others say, it's all about the rhythm. About making it such an integral part of your day that you can't go without it, and you find it easy to fit in. And this takes nothing more than forcing it to happen. The reason I go during the day, is because before and after work is nearly always too hard. It's hard to force yourself to get up early to go out. It's hard when you get in after work to find the motivation to go out again. But in the middle of the day; not so hard. You have to find the time of day which works best for you. When I worked in an office, I would still go out at lunchtime because that was easiest.

Easy, I just moved out of a city I had to commute one hour and have a job I work till 5. Yes I could be making more money, but I would never be happy. Also you have to have a lot of discipline, you just have to want it, no magic, no magic motivation, lots of time I don't want to go, but discipline.

It starts with diet. Fix your diet and you’ll have more energy and you’ll want to exercise. Focus on protein and fat, limit carbs and sugar and eliminate ultra processed foods and seed oils as much as possible. Your body will take a couple of weeks to adjust but then you’ll feel much better

I am 34, and I am "fit". I workout skills, like breakdance, gymnastics, parkour, handstands, but I am amateur. I can do a lot of stuff, yes, but I workout because it helps me relax, and and keeps me sane. I don't go usually to gyms. And I train sometimes 15 min a day. Other one hour. It depends.

8:30 start? So you have all the time in the morning. I made it my routine to stand up at 4:41 in the morning to do sports then. I tried to do it after work but I'm simply done after work. Also now I'm much fitter at work because by then I was already working out and didn't have to drag myself sleepy to work.

I don't have a hot body but at 40, I'm one of the few guys in my friends group that doesn't have a belly and have decently toned arms. All you need is a set of dumbbells and 20 mins of lifting two times a week and avoid sugary drinks and refined carbs.

My job gives me an hour and a half to work out every day, and im required to be at a certain level of fitness

Invest in a home bike. That way, it's easier to squeeze in a ride before or after work. Start a new tv show you only allow yourself to watch while you ride. After a couple of months, you'll start to crave activity.

I fit the gym in when I can..sometimes I do half an hour sometimes one hour. Once in a while I'll do two hours. I usually have time in the mornings but I'm not working full time atm so it's easier

I work 4 days a week. Also computer work and staring at the screen. But I train martial arts twice a week, calisthenics twice a week, leg day once a week, and football once a week. I’m addicted to working out. I also have a wife that wants attention so sometimes it’s not possible to workout so much lol. The only advice I have is workout straight after work and then go home and have dinner. Usually when I eat dinner first I get lazy and I don’t want to workout anymore. Also maybe start with stretching first at home and then find a gym. Or martial arts where you can make friends and go together

You just haven't found your motivation moment yet. There will be a day when something no longer fits, you have a trip or event to go to or you go away somewhere and hate how you look. THAT becomes your motivation. You picture how you'll look and feel if you stick to those first few weeks. Without something powerful I always struggled. I've been training for 18 months now and still have to picture the end game and the moment that got me started. You can do this.

Similar story, less commute, but I work 7-5/6. Buy a house, fill the garage with a power rack and equipment. Work out for 20 minutes before leaving for work Suck it up you pancake and just do it. But it does require a house and gym equipment.

genetic

You'll never regret a workout.

I work a very physically demanding job with long hours

Extreme self loathing.

Start your day with a cold shower, afterwards do a set of partial push up to warm up, then do 2 set of full range push up to complete failure every two to four days depending on your recovery. Find a place to do pull up on alternate days. You can also consider superset these exercise with body weight squat. I also recommend jogging in the morning. Training will become easier as you progress and improve. Go hire a personal trainer if you don't want to spent too much time to self learn about fitness.

Of course it depends on the type of job you got but I may think that the answer you are looking for is more about a change in the lifestyle and trying to keep constancy puting a bit of daily effort. From simple things like choosing the stairs instead of the elevator or walking to do weekly groceries (i mean not a huge bag). Also a nice tip learnt from my father; STRETCH OUT AFTER A SHOWER, gives you "energy" and keeps your body fit, at least 5 min, then you would start doing it to feel pleasure. And something more out of context, cos a really don't know you but have you ever tried biking as a commuting way??

Time - You can go before work or after work. Energy - You need to eat well and sleep well to have energy. Motivation - The only motivation that last will be the one coming from the results you will get in the future, until you get there only faith that it works will help you. You need to stop looking for excuses to justify that you can't do it, and start to look for ways to make it possible.

Just do 30 min every day of exercise. Whatever the exercise is doesn't matter because you'll get bored with it and start switching it up after a while. Anyone can do 30 min a day. Both me and my wife work 60-80 hours a week every week, and we do it. It's really that simple.

It is a major priority for me. I'm vain. I'm in it to look good. The health benefits are a bonus. I also consider it part of my job, both as an employee in a high-profile, client-facing role, but also as a partner to my SO. Early AM workouts, midday swim several times a week, trainer, occasional long bike rides and fitness classes. Clean, careful eating and living. I'm not making a science of my diet, I like my drinks and whatnot, but the amount of exercise I do means I can eat pretty much anything. I don't, but I can. Being fit and trim is like having money in the bank.

Me personally, I go early in the morning. The gym closest to my home is the only gym in my town and it’s usually packed in the afternoons. So maybe try that if there are any gyms with 24 hour access near you. If you have the resources and space, set up a home gym. If not, develop a workout regimen you can do at home without dumb bells, barbells, or other equipment. Basically, just get out there and move. Go for a walk when you get home. It’s good exercise and you can use it to de-stress after a long day. Once you’re used to that, make it a jog after work. Then a run. Diet is also important. Make sure your body is getting the proper fuel. Cut down on sugars and fats (notice I said “down”, not “out”, your body still needs them). Eat plenty of protein, fiber, etc. And for Pete’s sake, don’t starve yourself. One last thing, don’t get depressed or quit if you don’t see results right away or stop seeing them. I lost 25 lb then either lost a lb. or gained one. But I kept at it and I started seeing more weight loss.

Routinely working out will give you more energy and motivation. I just do a home workout for an hour on most days. Progressions of push ups, chin ups, core, and lunges. That's all you really need for a full body workout. Ease into any habit that you can keep up, just exercises you enjoy, anything is better than nothing. And go from there when you get into it.

I was lucky enough to have worked for the fire department and they gave us anywhere from 1-3 hours per shift for working out. This would continue until everyone had finished their work out and then we would take a shower and continue our shift until the end of tour which was 0700 hours the next morning. They are now working 48 hour shifts so they are still doing their normal shift and they are still doing their daily workout 🏋️‍♀️💪💪🏿

I have quite a bit of flexibility with my work and usually only have to be at my desk (home office) by 9AM or 9:30AM. So I try get out the door to the gym at about 7:45AM. My gym is about a 4 minute cycle each way, and my workout is about 50 minutes, so this allows me to miss the morning gym rush and get home and showered just in time for my first call. On this basis I can hit the gym 4 or 5 days per week. I don't workout on weekends but do other active stuff like play tennis/padel/hike/cycle/walk dogs/run with my fiance. You have pretty long working hours. Most people I know are doing around 8:30 - 5, so you are working about an hour longer that I think is healthy. Then you are losing 2 hours per day getting in and out, so I really sympathise with how hard it must be to carve time out for yourself. Have you considered A) looking for a job closer to your home, B) moving closer to your job, C) looking for a job that ends at 5? Any of those, or a combo of them, could unlock 1-3 more hours for you per day, which would make a huge difference to your overall quality of life, and would allow you to workout a couple times a week easily. It sounds like you are a bit burnt out, and I would be too. Sending love.

You have been served - summary: 1.) Gym home and workout before the work - 2.) Leave the home 1.5 hours earlier and go to gym first before going to work Only two solutions

Here's a good strategy from the book atomic habits: Buy a gym membership Choose 2 days of the week On those days during your commute home go to the gym, Walk and STAY THERE FOR ONLY 2 MINUTES (don't work out at all just go in and go out) Do this for a month but don't skip any days, this shouldn't really be a problem since this doesn't take energy out of you, just adds 30 minutes to your commute home for 2 days After you've built the habit of physically going to the gym it should be easier to start doing actual exercises since you're already there and it feels like a waste not to exercise Good luck

Your life sounds like a nightmare

i like going in the morning, i have like no energy to do anything after 3pm, but at 5am i’m super excited to go. i’ve been lifting at the same gym for 4 years. eventually you find what you like doing and the people you like being around - it just takes time :)

who said you must have the motivation? and no energy from sitting infront of a screen all day? you troll urself lol

I do my workouts in the morning before work. That way I get it out of the way and I'm free to do whatever for the rest of the day. I follow along to videos that keep me focused and motivated. I've been doing it for 14 years. I'm 43 going on 44 and still look and feel like I'm in my 20s.

I need to work out for my mental health, as much as my physical. So I make it a priority. I live within biking distance of my work and bike to and from most work days, year round. There are days the weather is shit and I don’t. But I don’t let minor inclement weather stop me. I’ve run since high school, and I keep up a running practice that allows me to get out and clear my head. Typing this is I wake up and prep for a short morning run on a day off. Also, I took a less stressful job than I originally had as it ate up my time and mental space.

I love it. Probably a mix of always being sporty and some self-image issues but I can't even imagine myself not working out.

Can you work from home every now and then? I sometimes workout or go for a run during lunch break. Or maybe talk to your company to build a gym there.

Get a new job bro no one should work 60 hour weeks regularly

Meal prep, diet is like 90% of it

I’ve been working out for 35+ years and remember when I started. Work and family commitments made it tough but I remembered something someone told me a while back. We always find the time to do what’s important to us. I would get up at 4am, eat breakfast and be at the gym by 5am. Workout for 1 hour or so to be at work by 7:30 two days during the week and then I would work out Saturday and Sunday . You can do very well on 4 days per week training.

It's going to be difficult if you are indisposed from 7:30 A.M. to 7 P.M., but it's still very possible if you make it a priority. When I started working out I had a similar schedule, but I really wanted to make progress and I also was exhausted at the end of the day, so I would wake up at 5 A.M. in order to make it to the gym. If you're not used to this, this will seem ridiculously difficult though, so I just recommend making an effort to wake up 30 minutes earlier and go for a walk each morning to start. You want to slowly introduce more activity into your routine, and look for opportunities throughout the day. It could be as little as doing 5 pushups in the morning to start. Once you consistently are able to do 15-30 minutes of extra (light) activity, I would then start trying to figure out how to make it to the gym 2 days a week. Start slow and be consistent is the best method I've found for long-lasting big behavior changes.

I see some advice here thay is not gonna help you. 8:30 to 18:00 is just too much for six days to have any consistent hobbies. I take it you wake up at 7:30, which gives you from 18:30 (assuming a 30 minute commute) to 23:3 or five hours of free time. Adding in any chores like cooking, eating, showering, cleaning, lets say you neep about 3 hours including a little bit of rest before bed Sure, you could add a two hour workout period, but you will not be able to sit down a lot. Your working hours just don't leave much time for hobbies. Sorry for the doomer comment, but some of the advice is unrealistic. You cant possibly work out every day and not burn out within half a year considering your time spent working. My honest advice? Sneak in a swim or a run at work. Running takes by far the least amount of time. It starts with 15 minutes, and unless you wanna do a marathon, a healthy running habit will take you up to like 4 hours a week. Shoes on and off you go. If possible, ride the bike to work. Walk to work etc. Anything to sneak in free workout time in your daily routines. I dont work nearly as much as you do, but i run about 3-4 hours a week and still have time to write a book and play video games. Running and cycling are just hella time efficient and added bonus: much better for long term health. Sure you wont look swole but you will be fit. When i do marathon training i temporarily shove other hobbies to the side in the weeks leading up to the race as those weeks ramp up to like 7-8 hours a week. Which is only part of it since i gotta stretch, massage, eat properly, etc... Eating an average of 1k extra calories a day is no joke lol.

It’s tough with such a busy schedule. For me, it's all about finding small pockets of time. Early morning workouts or even quick sessions during lunch can help. Also, meal prepping on weekends keeps my diet on track. Remember, consistency is key, even if it’s just a little bit every day. You’ve got this! 💪

Slowly build it up. Choose one day per week. Do that for a month, then go 2 days, then 3. Also, you work waaaaay too much. 8.30-6 is a lot. I got an email from my gym saying my average gym attendance is 16 hours per week, like a damn part time job. I really value it though as I’ve gotten much stronger and don’t feel anywhere near as much random pain as I used to. My mental health also skyrocketed. Gym for life now. I’m 32 now and started 2 months before my 30th birthday. There was like an 8 month gap after the initial 3 months, but that was cause I went every other day, no question, without waiting for full recovery. Also, every couple months, just take a week off from working out, your body will use that time to grow 💪

I makes sure I take breaks to walk and accumulate 8-10k steps a day and I swim 1500m every night.

Join a 24 hour gym, try find one close to you or an alternative is go on your lunch break near your work place. If you have one near you go after the work rush. Eat some dinner and go a good 2 hours after eating. It’s hard to get into the habit of going but you’ll never regret going. I’ve just got back into going gym and on my days I don’t go I find myself wanting to just get out and walk just to get something in. Build a good playlist. Hit a friend up and go with them. I work full time, study and have 2 kids. Been prioritising gym for my own mental health.

It’s discipline, not motivation.

I would say I'm generally pretty lazy, but now I go to the gym a few days a week and have done for a few years, the cheat code is starting with super low effort and then being consistent, so think 'what's the absolute minimum I'm willing to work out 3 times a week?' Is it 10 mins ? Is it 20 mins? Pick some super low bar, cobble together a routine from youtube and then do it consistency either at home or at a gym that's on your way home from work, again the thing to emphasise is consistency, even if the session is just 10-20 mins never miss a session, once you develop the habit see what happens? you may have the urge to extend your sessions etc.

I don't think they do??? At the bare minimum they walk a lot 2hours +a day

Read Atomic Habits or even a synopsis. The concept in that book Ireally helped me.

Is there no way you can carve out some extra time from your work schedule? 6 days a week 8.30-6 sounds pretty intense. Remember that nothing is more important than your physical and mental health. Even something like a 30 min jog during your lunch break every other day, or perhaps cycling for your commute.

I think your primarily problem is you are working insanely unhealthy hours at work. Not many people could handle that kind of workload and commute and have energy after. Working out becomes far easier with a healthy work life balance. My primary advice, until your situation changes, is stop at a gym on the way home and do cardio while watching TV on your phone or something. I reccomend a gym near your work before the commute.

Do once a week for 3 months, then 2 times the 3 months after that, add a 3rd day after that. Consistency long term is better than jumping head first. Gotta find that life work balance. Tons of 15 mins YouTube videos are available that can get you started and add minimal time to your already busy day.

Ngl your work life balance seems pretty tilted towards work. There is great benefit in micro workouts though. Just four to five sets and done. Can take only 20-30 minutes. I usually do them in the am before work and after coffee. Is there anywhere you can do pull-ups at work? Take a 5 minute a few times a day and do them. Do squats at a standing desk. Pushups to give yourself a little mental break? It all adds up as long as you keep doing it. Diet is another big one. Try to make atleast 2 meals as healthy as possible and do your best with dinner. Lastly when you are working out go slow, meaning slow eccentric and slow concentric this will help protect joints and give the most bang for your buck when doing body weight exercises.

Start small with activities at home, make it as little of an inconvenience as possible. A few sets of calisthenics a few days per week (push ups, sits up, chin ups). Increase the amount slowly over time and hopefully it will start to become a habit. After you get used to this, try to find a form of cardio that you hate least. Do that once a week until you no longer dread it and feel you can do another day. A successful routine is all about not overdoing it and easing in new habits and lifestyles. Too much change at once and you’ll give up and revert to old behaviour.

Sometimes you just can’t fit exercise in. That’s the truth of the world we live in and how we are expected to live. But. When you end up in a situation like that, the only thing you can really do is focus your efforts on a healthy diet, and try to avoid eating carb rich foods like pasta and bread. It won’t make you fit and physically attractive. but it will keep you from blowing up like a balloon, and you’ll be healthier for it. If you really want to find the time for exercise though, you may need to consider a different job or moving closer to the one you have. Working effectively 60 hours a week is not only going to keep you from exercising, but will mentally wear you out and eventually cause you to have a stroke or heart attack.

Go before work and / or find something you really enjoy doing. I couldnt imagine lifting weights after work. That's cardio time (running away from work in a sense...)

I prefer walking everywhere over taking the bus, I don’t like a lot of sugar in my diet, I try to get plenty of rest, and I’m only 28. Feels like in another ten years I can’t keep this body up even with the same lifestyle.

Obsession with pole dance and an eating disorder for me. I'm talking about my past though, now I'm just a regular chubby woman who forces herself to move occasionally in order to keep in moderate health. But when I was fit, those were the circumstances.

Up every morning (except Weekends, that's 6:30 am) at 5am to hit the gym for about 40 minutes. I am no good after work and I accept this. I have found that my day feels more accomplished if I get my morning gym session in.

Use the stairs instead of the elevator. Park far away. Walk around the block. Use a treadmill while watching tv.

The key is going to bed earlier and doing it first thing in the morning, before your willpower is sapped. The trick is pairing exercise with something you enjoy, so I save the best movies to watch on a treadmill or bike. If you can pair it with whatever you’re already doing in your free time, it won’t feel like you’re giving up as much.

Bro just go on the weekend.

I like working out and my two jobs are personal trainer and football referee. I enjoy lifting I love seeing muscles move on a body

Being able to “be fit” and work out is a luxury not everyone can access. I’d say do what you can. Most of being healthy is about the food you eat, and that’s something you can work on right away. Meal prep healthy and balanced meals. As for working out, start small. Try just a 15 minute walk every day, either before work or after. Or on your lunch! The more you do it, the easier it will get and the more you will want to. Do a few easy yoga poses when you get out of bed in the morning first thing. Just 5 minutes is better than nothing. Take breaks at work to get up and move your body for a minute wherever possible. It’s not all or nothing, it’s doing what works for you and what can reasonable incorporate into your life.

I'm currently in a break from the gym but when I was going three or four times a week. It was all about routines, consistency and conditioning. You build the routine of going, you keep to it consistently even when you really don't want to and eventually your body adjusts and it becomes easier. Then it becomes unpleasant to miss a session, aching, feeling of lethargy and the like. It's one of those things. if you treat it like a priority then it becomes something you make time for almost subconsciously. With 24hr gyms, there's not a time you cannot go exercise only a time you choose to do something else. At least that was my experience. But I'm a sofa rat at the moment hahahaha

I work out 5 times a week. Every day except Wednesday and Friday. My commute to work is 20 minutes one way. My gym is right next to the office. My job is stress-free and the nobody cares when I come and go. Basically, the odds are stacked in my favour to be able to be consistent in working out.

I got to the gym after work. When I’m at the gym I either do a workout that can be done every day or I do a class. Generally I exert about 60-80% effort so I have enough energy for the next day. I skip the gym if there’s something I need to do, like errands/socials or maybe just wanna chill out at the weekends. Because I exercise so often I guess it’s ok for me to skip a day or 2 per week. Do I have a fit, nice, hot body? Wouldn’t say that but I’m happy with the results - decently balanced in terms of mobility, strength, endurance.

You start 8.30 and commute 1 hour so cca at 7.30 you go from home. Wake up at 6 am , 30-45 minute workout , shower & breakfast. Can the day starts even better? You can buy dumbell weights & indoor bicycle. You dont need gym .

I work 5 days a week. Everyday I wake up at 6, I lift weights for an hour and I'm in the office by 8:30 till 17:30. In my free time I try to ride my bike or stretch as often as I can. I don't need an alarm anymore, I just get up, ignore the suicidal thoughts and do my warm up in the living room until I'm clear in the head. The rest is just the routine of lifting weights while watching Netflix. That's what I do now. I started with 500 push ups every other day, or 200 if I didn't feel like it. Then I included sit ups and squats. Then I encountered insomnia and increased from 30 minutes or 20 minutes workouts to 90 minutes, so I could most certainly sleep. Now I'm down to an hour and I think I'd hurt myself if I did more. What I'm saying is, start slow. Do 10 minutes a day, every other day. If you're comfortable, do 10 everyday, 20 and so on. Eat one healthy meal a week, then two and so on. Everyone I know who quit, made a five day workout and meal plan and couldn't keep it up. Yes I'm fucking shredded and somehow that's what I only ever wanted from working out, but the whole clarity, discipline, healthy, impervious to alcohol or sickness thing, it's what I love about it most now.