Advertising
Advertising

5 Fitness Hacks for a Busy Schedule

5 Fitness Hacks for a Busy Schedule

When life gets busy, fitness always seems to be the first item dropped from our to-do list.

The holiday season is a perfect example. Between hangovers and massive family meals, it’s easy to forgo fitness, especially when 2017 is right around the corner and you can just start fresh then.

But if you’re serious about making fitness a part of your life, you need strategies that can help you fit exercise into your schedule no matter how busy life gets.

Below are five hacks for getting your fitness in, even when life gets crazy.

1. Make Your Workouts Ultra Efficient

You only need to work out three days a week for 45 minutes a day. Dedicate one day to each of the three compound lifts: squat, overhead press, and deadlift. This is the bare bones workout plan you need if you’re serious about fitness.

Advertising

If you’re used to mixing in cardio or doing additional marathon training on top of that, you can scale back to just these three workouts when life gets busy, and still maintain your gains.

If you think cardio is worthless, the three compound lifts are all you need.

2. Work Out in the Morning

I know, I hate myself for even suggesting that we should all wake up early, but this is the one productivity hack that will absolutely change your life.

When you work out first thing in the morning, you eliminate the possibility that life will get in the way. Our lives are filled with unexpected traffic jams, last-minute drinks with friends, family members coming into town, and hundreds of other forces conspiring to keep us from exercising.

Working out in the morning lets you enjoy the day without fitness hanging over your head. If you accomplish nothing else the entire day, you can sleep easy knowing that at least you’ve worked out.

Advertising

3. Work Out on Sunday to Jump Start Your Week

Here’s another pro tip that’s not going to be wildly popular but is guaranteed to make a huge difference:

Start your workout routine on Sunday by tackling your least favorite compound lift.

I dread squat day, which explains why I didn’t squat until recently in my fitness journey. So for me, nothing provides a greater sense of accomplishment than starting off my Monday mornings knowing that I’ve already gotten my least favorite lift done for that week.

Gone are the Sunday night blues and the Monday morning scramble of trying to work out and make it to work on time. Don’t give Mondays a reason to suck more than they already do. Tackle your toughest lift on Sunday — the rest of your week will thank you for it.

4. Front-load or Back-load Your Workouts

I always advocate for rest days between compound lifts because they’re so taxing on your central nervous system, but you can move your workout days around if you’re really busy.

Advertising

For example, if you’re going on vacation in the middle of the week and doubt you’ll get to work out once you leave, it’s OK to stack your three lifts on Sunday, Monday, and Tuesday before you go. Three workouts in three days, while not ideal, is better than zero workouts in seven days.

If you aren’t in a bind with your schedule, always shoot for 48 hours between lifts so your body can recover and come back ready to attack the next workout at full strength.

5. Build A Home Gym For Cheap Using Holiday Deals

To help fit exercise into my busy schedule, I work out at home. If you’re like me and your wife generously gives you a spare room to set up a home gym (no small sacrifice in Hong Kong), take advantage of some of those holiday deals to buy yourself a squat rack for cheap. For a couple hundred bucks, you can get a new one delivered to your door.

Working out at home saves you from having to drive to the gym, get changed, work out, shower, and drive back home to change before going to work. You know, all those reasons you use to justify not working out.

All sorts of fitness equipment can be found for cheap around the holidays, but since we’re just worrying about the three compound lifts, your priority can be on a squat rack.

Advertising

Make Fitness A Lifestyle Change, Not A Time-Suck

Most people who put down “go to the gym more” as a New Year’s resolution spend the first two weeks of January hitting the gym every day. At some point, they get burnt out. They want their life back, and so they give up on fitness.

If you make fitness into this all-consuming activity that directly conflicts with the rest of your life, you’re going to fail. This is why all of the hacks I listed above center around one idea:

Fitness should fit seamlessly into your life.

By keeping your workouts as minimal as possible and figuring out schedules you can actually keep long-term, fitness will just become a part of your life—not an obstruction.

You might still have a busy schedule, but you’ll be in the best shape of your life.

Featured photo credit: Fitness and Health Matters via fitnessandhealthmatters.com

More by this author

5 Fitness Hacks for a Busy Schedule 3 Strategies to Avoid Gaining Weight over Thanksgiving

Trending in Career Advice

1 The Lifehack Show: Standing Out in Today’s Job Market with Dr. Julia Ivy 2 Clueless On Your Career? Sabbatical vs. Career Break 3 10 Essential Career Change Questions To Ask Yourself This Year 4 10 Job Search Tools Every Jobseekers Need To Know About 5 If You Have This Key Behavior, You’ll Be More Successful Than 90% Of People

Read Next

Advertising
Advertising
Advertising

Last Updated on March 29, 2021

5 Types of Horrible Bosses and How to Beat Them All

5 Types of Horrible Bosses and How to Beat Them All

When I left university I took a job immediately, I had been lucky as I had spent a year earning almost nothing as an intern so I was offered a role. On my first day I found that I had not been allocated a desk, there was no one to greet me so I was left for some hours ignored. I happened to snipe about this to another employee at the coffee machine two things happened. The first was that the person I had complained to was my new manager’s wife, and the second was, in his own words, ‘that he would come down on me like a ton of bricks if I crossed him…’

What a great start to a job! I had moved to a new city, and had been at work for less than a morning when I had my first run in with the first style of bad manager. I didn’t stay long enough to find out what Mr Agressive would do next. Bad managers are a major issue. Research from Approved Index shows that more than four in ten employees (42%) state that they have previously quit a job because of a bad manager.

The Dream Type Of Manager

My best manager was a total opposite. A man who had been the head of the UK tax system and was working his retirement running a company I was a very junior and green employee for. I made a stupid mistake, one which cost a lot of time and money and I felt I was going to be sacked without doubt.

I was nervous, beating myself up about what I had done, what would happen. At the end of the day I was called to his office, he had made me wait and I had spent that day talking to other employees, trying to understand where I had gone wrong. It had been a simple mistyped line of code which sent a massive print job out totally wrong. I learn how I should have done it and I fretted.

My boss asked me to step into his office, he asked me to sit down. “Do you know what you did?” I babbled, yes, I had been stupid, I had not double-checked or asked for advice when I was doing something I had not really understood. It was totally my fault. He paused. “Will you do that again?” Of course I told him I would not, I would always double check, ask for help and not try to be so clever when I was not!

Advertising

“Okay…”

That was it. I paused and asked, should I clear my desk. He smiled. “You have learnt a valuable lesson, I can be sure that you will never make a mistake like that again. Why would I want to get rid of an employee who knows that?”

I stayed with that company for many years, the way I was treated was a real object lesson in good management. Sadly, far too many poor managers exist out there.

The Complete Catalogue of Bad Managers

The Bully

My first boss fitted into the classic bully class. This is so often the ‘old school’ management by power style. I encountered this style again in the retail sector where one manager felt the only way to get the best from staff was to bawl and yell.

However, like so many bullies you will often find that this can be someone who either knows no better or is under stress and they are themselves running scared of the situation they have found themselves in.

Advertising

The Invisible Boss

This can either present itself as management from afar (usually the golf course or ‘important meetings) or just a boss who is too busy being important to deal with their staff.

It can feel refreshing as you will often have almost total freedom with your manager taking little or no interest in your activities, however you will soon find that you also lack the support that a good manager will provide. Without direction you may feel you are doing well just to find that you are not delivering against expectations you were not told about and suddenly it is all your fault.

The Micro Manager

The frustration of having a manager who feels the need to be involved in everything you do. The polar opposite to the Invisible Boss you will feel that there is no trust in your work as they will want to meddle in everything you do.

Dealing with the micro-manager can be difficult. Often their management style comes from their own insecurity. You can try confronting them, tell them that you can do your job however in many cases this will not succeed and can in fact make things worse.

The Over Promoted Boss

The Over promoted boss categorises someone who has no idea. They have found themselves in a management position through service, family or some corporate mystery. They are people who are not only highly unqualified to be managers they will generally be unable to do even your job.

Advertising

You can find yourself persistently frustrated by the situation you are in, however it can seem impossible to get out without handing over your resignation.

The Credit Stealer

The credit stealer is the boss who will never publically acknowledge the work you do. You will put in the extra hours working on a project and you know that, in the ‘big meeting’ it will be your credit stealing boss who will take all of the credit!

Again it is demoralising, you see all of the credit for your labour being stolen and this can often lead to good employees looking for new careers.

3 Essential Ways to Work (Cope) with Bad Managers

Whatever type of bad boss you have there are certain things that you can do to ensure that you get the recognition and protection you require to not only remain sane but to also build your career.

1. Keep evidence

Whether it is incidents with the bully or examples of projects you have completed with the credit stealer you will always be well served to keep notes and supporting evidence for projects you are working on.

Advertising

Buy your own notebook and ensure that you are always making notes, it becomes a habit and a very useful one as you have a constant reminder as well as somewhere to explore ideas.

Importantly, if you do have to go to HR or stand-up for yourself you will have clear records! Also, don’t always trust that corporate servers or emails will always be available or not tampered with. Keep your own content.

2. Hold regular meetings

Ensure that you make time for regular meetings with your boss. This is especially useful for the over-promoted or the invisible boss to allow you to ‘manage upwards’. Take charge where you can to set your objectives and use these meetings to set clear objectives and document the status of your work.

3. Stand your ground, but be ready to jump…

Remember that you don’t have to put up with poor management. If you have issues you should face them with your boss, maybe they do not know that they are coming across in a bad way.

However, be ready to recognise if the situation is not going to change. If that is the case, keep your head down and get working on polishing your CV! If it isn’t working, there will be something better out there for you!

Good luck!

Read Next