If you have an office job and have to work from 9 am to 5 pm like me, you don’t have much choice when it comes to choosing a suitable time for your workouts. You’re pretty much stuck having to workout in the late evenings. And if you’re like most people, you would eventually come to feel that you’re just too tired for exercise.
I too, have an office job which only allows me to hit the weights at the gym after 7 pm. And even then, its normally 8 pm before I get changed and am able to start training. So, it is understandable that the comfy sofa at home may be calling you - but if this is the only time you have to exercise, there are some tips that should help you overcome this.
I’ve tried it all.. from coffee shots to caffeine tablets to pick me up on my sluggish days previously.. and yes, they work - but you shouldnt have to resort to all these kinda stuff if you ask me. I’m just a bit hardcore and willing to try crazy things. I don’t do that anymore.
Make sure you are eating and drinking adequately throughout the day. Dehydration and lack of ‘fuel’ will make you feel sluggish and decrease your motivation to work out. Especially when you tend to avoid rice and other sorts of carbohydrates - your energy levels could really drop and it would only end up being counter-productive at the end. Don’t overdo your diets! Always eat sufficient carbs, protein and healthy fats!
And if you aren’t already doing so - eat something about every 3 - 4 hours to keep energy levels up and to avoid crashing by the end of the day. Don’t forget that each meal MUST include some protein and carbohydrates - which means a glass of Milo or Ribena won’t do. Think tuna sandwich, oatmeal + protein shake, etc.
A small pre-workout snack before your workout is very important. It’s a bad idea to work out if your last meal was 6 hours ago. Your energy levels would be low and you wouldnt be able to give 100% towards your workout.
Ensure you’re getting enough sleep at nights. Most people need seven to nine hours of sleep a night to avoid the afternoon crappy feeling.
Always drive directly to the gym! Don’t stop at home first for a quick break, or make a stop at the fast food drive-thru. It is so much easier to give in to laziness when you’re already at home and its going to take more effort to leave your home again.
Get a workout partner (even more fun if they’re from the opposite sex and hot). Perhaps a colleague? This way, you’re accountable to eachother to a certain extent and will try harder to make sure you make it to the gym! Plus, if you’re a typical guy.. you will WANT to workout with your training partner.
There you go. It’s almost 7.30pm already.. and I’m just leaving the office myself.
Am I feeling sluggish? No.
Am I demotivated? No.
Am I ready to train like an animal? Hell yeah!
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{ 22 comments… read them below or add one }
Woww… this is the spirit. My problem now is to get up early in the morning to do my morning jog. Sometimes I tend to be lazy, and sometimes I can really motivate myself to go for it. I try to think of how bad my shape now, and all sorts of things. Sometimes it works, sometimes don’t. Well, at least it is going for 3 times a week minimum now. Gotta improve more and find a better exercise which can burn more calories.
I had the same problem…I will be working until like 7.00 pm everyday and it’s seems like there is no time or the energy to go to the gym. I was so drained out. But luckily for me, I had a colleague who was passionate about going to the gym - he wanted to put up some extra muscles. He will somehow motivate me to go to the gym.
surfnux: I admit, its not easy getting up early in the morning to workout - but the feeling you get AFTER you’ve done the workout is amazing. That sense of accomplishment :D
Balajoe: Lucky you. Unfortunately for me, a training partner is one luxury i don’t have at the moment. Most of my friends go to hardcore ‘neighbourhood gyms’. I go to fitness first. So I’m forced to train alone. I don’t bother chatting around or trying to find a workout partner. When I’m at the gym - I shut up and train. Good luck.
Hi, I too dont have a training partner so far so good.. been 3 years since i joined FF and able to say i’ve been consistent gym goer .. on average 3 times a week… but since i got myself a gf a bit harder heheh…
Ouuu yeahhh…. I feel good after that. Especially after breathing in lots of fresh morning air. And get ready my nutritious tuna breakfast. I always want it to be everyday. heheh Gotta keep on trying.
hi dailymuscle,
i really like u in the sense that u r very responsive…
hope u can help with this problem of mine:
i m a complete gym addict…i go to the gym everyday…because of this i have lost a lot of weight…no matter how much i eat, i just couldn’t gain extra pounds…what should i do to prevent losing more weight without having to skip my favourite classes…
thanks.
Heya dailymuscle!
Thanks for responding to my previous comment.
I was wondering… is it OK to drink protein shakes during non-workout days when muscles are still sore from previous workouts? I mean would it still help? Or it won’t make a difference?
And do you think one serving (24g of protein) of Optimum nutritions protein powder is enough after workouts? Or do I need more?
Looking forward to your reply and thanks again dude. :)
Yeah man… What Daily Muscle said is all good. Id just like to emphasize on the gym buddy thing.
Never once have i ever gone to the gym on my own. I will always drag somebody, a friend or even a relative; my dad if needs be. You will always need somebody to push you for that extra mile. Theres a saying that goes “Why your last rep should never be your last rep”. You just need somebody to squeeze that rep out, forced reps, of you.
Optimally a buddy should have the same goals and somewhat an equivalent build in order to really kick some ass. If not you’ll be wasting your precious time in the gym, loading and unloading plates, going from one machine to the other and worst still blowing your energy spotting a weaker buddy.
I understand that everybody has got to start somewhere but you gotta be realistic too. When thats the case, dont let your ego get the better of you. Train smart…
I hit the gym EVERYDAY after work, at least, I really try to…..
It can be hard when I have to stay back at work. Thus, these days, I make sure I start work really early, and finish all my stuff by 6.00pm…
I guess, I need the gym not only for my daily exercise but also to cuci mata…. ha ha hee hee
MINTy: What is the main reason you joined the gym for? I’m guessing it’s just for the classes? And what classes are you going for? Classes like RPM can easily burn up to 500 calories (or more). If you’re one of those who go for back-to-back classes.. thats even more. So if you want to even maintain your bodyweight, you need to consume an additional 500 calories ON TOP of what you’re already eating. If you want to put on weight.. you’re gonna need to eat approx ANOTHER 500 calories ON TOP of that - sounds ridiculous? Yes it does.
On the other hand.. you’re also probably not eating enough. Many people tend to try to eat ‘healthy’ when they join the gym - sometimes going overboard and avoiding alot of essential food and calories at the same time. Some just eat fruits and vege not realising how LOW in calories this can be.
If you ask me, I would ask you to go easy on the classes. Going to the gym 3 - 4 times/week for classes is enough for you to gain all the benefits that exercise has to offer. And try eating a little bit more. I’m not talking half dozen of dunkin donuts, etc - but more quality food - lean meat, complex carbs, etc. Good luck :)
Celestine: Hi again. You need protein everyday, and not only on workout days. Your muscle grows/recovers not in the gym, but when you are at rest. So, I say YES, feel free to have a protein shake even on non-training days. As for the serving size.. 1 scoop is just fine. If you’re trying to bump up your protein intake, it is always better to space it out - try 1 more serving before you go to bed instead of 2 servings at one go. :)
Jay: thanks for the tips! Totally agree with you.
Kitjar: Oh well.. your eyes need exercise too! :P
By the way.. if your goal is to put on muscle mass… hitting the gym everyday may not be a good idea. You need time to rest and recover.
I don’t have a training partner right now too.. Having a training partner definitely makes your workout many times more efficient and effective! Even better if you have the chance is to train as a team.. either soccer, or basketball if you can. The motivation to spur each other on is unbelievable. But now like D.M., it’s just me and my music..
MINTy: In addition to too much cardio, you might also be overtraining. Overtraining is not necessarily burning more calories than you eat, it’s where you body is training too hard, does not have time to rest, and your development goes into reverse gear. I had this once when I overtrained, hardcore 6 days a week. Didn’t gain a single pound or lift a pound heavier, and it’s like pouring all the expensive protein I eat down the drain. Not to mention losing appetite and feeling crappy. Then I took a 1 month break.. then, KAPOW! I felt stronger and faster than before, believe it or not!
Oops, D.M. already covered the overtraining part is the simple words “You need time to rest and recover”. Guess I was cheong hei. Ahahahahaha.
aw: Your comments are always welcome here. And I like the way you address me as D.M. Cool!
Hi dude,
Its not hard to wake up early in the morning. I have been consistently going to the gym (now, in FF Menara Summit) almost 5 years. I woke up 5:30am in the morning, take a bath to wake me up, drink a glass of water and a cup of blended fruit juice. The next is, I’ll be at the gym by 6:30am.
All you need is to go to bed at 10pm. You will still have 7.5 hours sleep if you wake up at 5:30am.
The problem is, nobody wants to go to bed at 10pm. There are far too many exciting things to do at that time.
Cheers,
Chong
Chong - yes, if only we all had the luxury of sufficient sleep. To be honest, rarely do I even get 8 hours of sleep a day. My working hours and distance from home to work + meal timing doesn’t permit me to get enough of rest. We all have our excuses. You my friend - are one of the lucky ones. I envy you. ;)
DM,
Don’t envy me. I still believe, if you have a will, you have a way.
I stay in Sunway and I work in Cyberjaya. I work for a System Integration company. I have to work late sometimes because of project timeline.
Anyway, your blog is really inspiring…. keep it up my friend.
Chong: I appreciate your comments. Thanks for dropping by.
I couldn’t agree more, in my 12 week program I constantly tell people how important it is to eat a little, a lot and healthily!
Weight Lifing Routine
IMO a gym partner is pretty important. Sometimes u feel the lack of that certain nudge to do something extra when ur training alone. Well, now i’ve been pretty much training alone, yeah i’m doin my usual routine at the maximum weight i could handle, but its hard to push for that higher level without a training partner.
Anyone for a training partner haha, i’m at FF Summit now.
well…most of people find that having a workout partner will motivate one another…it’s true to some certain extend…
IMO, at the same time having a workout partner may also stops one from working out…this will end up having the other one not working out…if the lazy partner dominate over the hardworking partner..the chances of not going gym becomes higher…don’t u think so…
Jon : u also FF Summit member?? me too… =p
Ya. Lazy training partners are very demotivating.
Imagine this(used to swim every tuesday with frens)
Week1: GF#1 got PMS
Week2: GF#2 sick
Week3: GF#2 got PMS
Week4: GF#1 O.T
As long as there’s cute trainers, especially those class im attending, I’ll never get de-motivated :D
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