Workout Tips for People with Traditional 9 to 5 Jobs

[jumper11]

We've heard the routine and we know the story: if you want to maintain a healthy lifestyle you have to train consistently. These pearls of wisdom often come from those who have the liberty of job flexibility. They are often self-employed, personal trainers, professional athletes, or are able to work alternative schedules like flex time or 4x10's. Many of these people are often granted the freedom of working out in between clients, preparing meals after workouts, and even completing 2 full workouts in a day since their schedule allows them to nap in between. That's phenomenal! But what about those who work traditional 9 to 5 jobs? (Yes, there are still a few out there). Flexibility if not always an option, but making the most of the time given certainly is an option. For those of you like myself, who have fixed schedules with very limited flexibility, here are some tips to remain in optimal shape, regardless of the imposed time constraints.

WORKOUT
Since making the time to workout is frequently more difficult than the workout itself, get it out of the way. If you're an AM person, get going during your peak performance time before the rest of the world wakes up. If you don't get energized until noon, go during your lunch break, you can eat post workout and socialize at work during breaks. If you get a rush from the high energy 5pm crowd, go right after work. If you?re a night owl, go late in the evening when the crowd dies down. Regardless of when you go, it still requires proper planning. Get your bag w/ all the necessities prepared the night before, so you are not scurrying around for items at the last minute. It?s just one less distraction to prevent you from ditching your workout. This also means modifying your workout length and intensity to fit your allowable time period. Sometimes the best workouts are the shortest and most intense. It?s amazing what you can fit in to 40 minutes with weights, plyometrics, intervals, and circuits. Get creative, solicit ideas from magazines, or if you are very bold, ask area sports teams if you can participate in a practice session.

FOOD PREP
Unless you love spending time with meal preparation daily, pick 1 or 2 days each week to prepare several days worth of food. Weekends work best for me. I typically allow meats to thaw while I?m at work on Friday, cook them Friday night, and prepare specific dishes Saturday and Sunday morning?for 2 weeks. That?s right. I?m only in the kitchen 2-4 days a month. Prepare large quantities of food and freeze the rest. Boil or grill 12-20 lbs of chicken, brown and season 3-5 lbs of extra lean ground turkey or beef, or prepare 20-30 medium sized protein pancakes. All freeze easily and taste great without sacrificing flavor or consistency when thawed. Learn to prepare one dish meals that requires what I call ?dumping and simmering? in to one pot. Another trick is to invest in Ziploc bags. Once cooked and cooled, all my food is pre-measured, bagged, and placed in the refrigerator or freezer. The baggies take up less space than Tupperware. It also makes traveling with food much easier. (And of course w/ all the extra plastic use I do recycle). Finally, always have something in your refrigerator. Do not let it get empty because that is when it is easiest to fall off your eating plan.

MOTIVATION
Of course you have to be self-motivated to maintain your healthy lifestyle, but a little external incentive never hurt. Have a specific goal. A class reunion, vacation, your significant other?s birthday, anniversary, a stunning new outfit, a makeover, a contest, or sporting event. Clip pictures, get reminders, and get moving. And remember, you should continually be revamping your goals.

Just remember, you may not have the same flexibility as others, but it does not mean that you have to sacrifice your ability to achieve a desired level of optimal fitness. Following these tips will give you the edge, allow you to make the most of your 9 to 5 job, and have others asking, ?How many hours a day do you workout??

[Behemoth1]

I wish my job was 9 to 5. if anything that'd make my workouts a lot easier. with a constant changing schedule it's hard to keep workouts routine and systematic as they should be for a bodybuilder

[joey1415]

I've recently started weekly food prep, because making food daily has just become such a pain in the ass. Things are getting so busy, getting all my workouts in is hard enough!

[jumper11]

Originally Posted by Behemoth1

I wish my job was 9 to 5. if anything that'd make my workouts a lot easier. with a constant changing schedule it's hard to keep workouts routine and systematic as they should be for a bodybuilder

I feel you on the changing schedules...the inconsistency has got to make working out tough as heck. Best of luck to you!!

[jumper11]

Originally Posted by joey1415

I've recently started weekly food prep, because making food daily has just become such a pain in the ass. Things are getting so busy, getting all my workouts in is hard enough!

Doesn't it make things so much easier? Just make one huge mess in the kitchen for a bout 2 days and then that is it for a couple weeks. LOL. It's just nice to always have food in the fridge and not have to wonder about preparing something when you are hungry.

[The_Sage]

I treat it just like work. Get in, get the job done, get results, get out. Habitual behavior can be a good thing.

[vinoi]

im having the same dillema here. i could have gain more progress if i have a regular time

[jumper11]

Originally Posted by The_Sage

I treat it just like work. Get in, get the job done, get results, get out. Habitual behavior can be a good thing.

That's what I'm talkin about. When I prepare my food, it tastes wonderful, but I'm not concerned about gourmet presentation or anything.....We've got too much food to make to be worrying about how it looks...it's just fuel for the tank..that's it's only purpose for now!!

[macmoney]

I wish I had the 9-5er..... but i have the 7am to 6pm.... so i have to wake up at 4 and lift till 630 then after work hurry my ass to the gym for cardio and then sleep, no time to socialize except the weekends.... damn it

[Spire]

I find having a 9-5 job works well for me in terms of working out and getting ample rest - although it does help that I have my gym set up at home. I literally walk in the door, have my pre-workout shake .. by the time I get changed and make my food for the next day, it's time to lift. Works well

[jesuswept]

The only downside about my 8-5 job is that I have to hit the gym at 6:30pm. I really wish I could go in the morning but thats just not in the cards. My workout always seem better on the weekend when I go first thing in the morning.

[ziggylove]

Thanks for the tips. I often find it very difficult to keep my gym routine as I work and have a 5 month old but preparation is everything. Cooking on the weekends and pre-bagging my meats and foods helps as well as preparaing my gym bag and pre-measuring all whey proteins to go helps a bunch. (I found those formula travel containers work perfectly for on-the-go protein.)

[basicvisual]

I wouldnt know if a 9 to 5 would be easier or not, never had the chance. lol. I go to work at 6pm and get off anywhere between 3am and 5am, then go to gym after work then go to bed.

[Ecnewyx]

I've actually been wondering, for people who work 8 to 7. Workouts in the mornings are pretty much out of the question, but after work...

Is it better to:

(A) Eat a snack with maybe a small protein shake --> Gym --> Dinner --> Sleep; or

(B) Eat dinner --> Rest --> Gym --> Sleep?

[jumper11]

Originally Posted by jesuswept

The only downside about my 8-5 job is that I have to hit the gym at 6:30pm. I really wish I could go in the morning but thats just not in the cards. My workout always seem better on the weekend when I go first thing in the morning.

I'm much more effective in the morning too. I'm at the gym at 4am. It's tough getting up, but it's nice not having to go back after work unless I want to.

[jumper11]

Originally Posted by ziggylove

Thanks for the tips. I often find it very difficult to keep my gym routine as I work and have a 5 month old but preparation is everything. Cooking on the weekends and pre-bagging my meats and foods helps as well as preparaing my gym bag and pre-measuring all whey proteins to go helps a bunch. (I found those formula travel containers work perfectly for on-the-go protein.)

Glad you found something that works.
Best of luck to you.....AND you get mad props for doing it all with a 5 month old! Now go show all those other mothers out there who want to make excuses how to get the job done!!

[jal232]

Originally Posted by Ecnewyx

I've actually been wondering, for people who work 8 to 7. Workouts in the mornings are pretty much out of the question, but after work...

Is it better to:

(A) Eat a snack with maybe a small protein shake --> Gym --> Dinner --> Sleep; or

(B) Eat dinner --> Rest --> Gym --> Sleep?

I have the same question. Due to my work, I could come home, pre wo shake, change, then gym - dinner - sleep.

Or as said before I think i like the dinner - gym - sleep better...
Is there any benefits to one or the other? Comments??

[corradoR32]

I have learned over time it is better to train before work, a lot more energy, and you get pumped up heading into work.

[wantfirmcurves]

I'm dealing with a 0700 to 1600 workday but find that I'm more productive with workouts in the morning. I'd love to get the workouts out of the way before work, but have great difficulty waking up early enough (0500) to be at the gym for 0530! Oh well, where there's a will there's a way and I'm still getting my workouts in later in the morning! Great tip on cooking for weeks at a time!! I've been cooking enough for a couple of days at a time (on Sundays) but I find that by mid-week, I'm REALLY not in the mood to cook again! I have a freezer downstairs that's not earning its keep so stashing that many meals away will certainly put it to good use!

[skaffer]

Originally Posted by wantfirmcurves

I'm dealing with a 0700 to 1600 workday but find that I'm more productive with workouts in the morning. I'd love to get the workouts out of the way before work, but have great difficulty waking up early enough (0500) to be at the gym for 0530! Oh well, where there's a will there's a way and I'm still getting my workouts in later in the morning! Great tip on cooking for weeks at a time!! I've been cooking enough for a couple of days at a time (on Sundays) but I find that by mid-week, I'm REALLY not in the mood to cook again! I have a freezer downstairs that's not earning its keep so stashing that many meals away will certainly put it to good use!

This^

Working out before work is awesome, but be prepared for a serious metabolism kick during work, if you are trying to get mass, you better pack some serious food, if you are trying to lose weight, pack some smart snacks during work so you don't binge on fast food during your break

[jumper11]

Originally Posted by wantfirmcurves

I'm dealing with a 0700 to 1600 workday but find that I'm more productive with workouts in the morning. I'd love to get the workouts out of the way before work, but have great difficulty waking up early enough (0500) to be at the gym for 0530! Oh well, where there's a will there's a way and I'm still getting my workouts in later in the morning! Great tip on cooking for weeks at a time!! I've been cooking enough for a couple of days at a time (on Sundays) but I find that by mid-week, I'm REALLY not in the mood to cook again! I have a freezer downstairs that's not earning its keep so stashing that many meals away will certainly put it to good use!

Cooking in bulk and freezing works best for me. I only cook because I have to no because I'm a master chef. but it makes food prep and sticking to the meal plans really easy. If you do it, let us know how it works for you. Best of luck!

[nickasher]

i have it even better i got laid off work so i lift when ever..which is about 9 am everyday right after i get up

[scaz]

I agree I used to have to work longer hours, but I got a job where I have to work less hours. Some things I do to help during the work day is holding sitting positions that work my abs or legs. I also work in a 12 storie building so I do the flights of stairs to get my heart going. I don't have any major work out rutine, but morning workouts are a must. I get up at 6:00 and run 2.5ish miles with my dog (little 10lb thing makes me look bad). Shower, breakfast, make a lunch, and then off to work at 7:30 ish.

[TheAdlerian]

A workout which has helped me gain mass (a lot) and cut down on feeling repetitive injuries is HIT. I learned about it on this site and it works well for me.

I do a two day a week full body session with two sets of four. The weight is such that I couldn't do five reps if I wanted to. My schedule is Sunday and Wednesday for lifting and other days I do cardio.

My cardio is either a ten mile bike ride (less than an hour), which is quite relaxing after work, or a twenty minute elliptical HIIT session followed by a twenty minute slow cool down.

All of this fits right into work and since the workouts are hard, they provide a challenge and require focus, and that takes my mind off of the day.

[Metlin]

Originally Posted by Behemoth1

I wish my job was 9 to 5. if anything that'd make my workouts a lot easier. with a constant changing schedule it's hard to keep workouts routine and systematic as they should be for a bodybuilder

Long time lurker here. As someone who has a high stress job, changing schedule and travels a lot (a few hundred thousand miles this past year), I wish there was some way to be systematic with my food and workout routine.

[jumper11]

Originally Posted by Metlin

Long time lurker here. As someone who has a high stress job, changing schedule and travels a lot (a few hundred thousand miles this past year), I wish there was some way to be systematic with my food and workout routine.

Even with crazy travel schedules, you can still conquer SOME of the food challenges with proper planning.
Now the workout routine.....best of luck with that one.
Hang in there!

[jumper11]

Originally Posted by nickasher

i have it even better i got laid off work so i lift when ever..which is about 9 am everyday right after i get up

Some layoffs are a true blessing in disguise!
Hope you are able to make the most of it!

[Metlin]

Originally Posted by jumper11

Even with crazy travel schedules, you can still conquer SOME of the food challenges with proper planning.

Most of the times, it is not an issue -- but my biggest problem is that I travel a lot, and I am a vegetarian. So, I try to carry packs of ready-to-eat oatmeals and whey with me wherever I go, but even with that my best choice sometimes is probably bread, lettuce, tomatoes and fries.

Originally Posted by jumper11

Now the workout routine.....best of luck with that one.
Hang in there!

Hahaha, thank you. But honestly, just about every good hotel has a great gym - the only problem is not being pooped enough after an 18 hour day to not work out, and having the gym open late/early enough to go work out.

But the great thing is that I find amazing inspiration from this forum - I see what some of the folks here have accomplished, and I feel really motivated to stick to my diet and work out plans no matter what.

So, hope (and inspiration) springs eternal!

[cwmass]

Originally Posted by macmoney

I wish I had the 9-5er..... but i have the 7am to 6pm.... so i have to wake up at 4 and lift till 630 then after work hurry my ass to the gym for cardio and then sleep, no time to socialize except the weekends.... damn it

i hear ya.. thats my schedule now.. but add on band practice after work between cardio in the evening

[musclegym2]

I workout in the morning before work. It wasn't an easy transition but once I started I wish I had been doing it all along. I love not thinking about my workout all day and with kids I have so many goofy things that come up or have to be here or there in the afternoons and evenings. It is great at 4:30am as long as my coffee pot goes off and my car starts(although I do have a bike) I'm good. And for those people who worry about intensity that early, after I warm-up I feel as good as I ever have. I do 405lb squats, 300lb benches, deads you name it your body will adapt.