How To Stay Consistent With Long Work Days

Summary

The video transcript discusses strategies for maintaining a consistent workout routine, especially for those with demanding 10-hour workdays. The speaker emphasizes the importance of starting the day with exercise for better consistency and suggests that the morning crowd at gyms tends to be more consistent. They also highlight the significance of scheduling workouts on the last day off, such as Sunday, to set a positive tone for the week. The discussion includes personal anecdotes and advice for adapting workouts to physical jobs and ensuring consistency by identifying personal triggers and routines.

Takeaways

• 😀 Consistency in workouts is often achieved by scheduling exercise sessions early in the day, as starting with a workout sets a positive tone for the rest of the day.
• 💪 The ideal workout time for some individuals is in the early afternoon, around 2 p.m., when they feel strongest and energized after lunch.
• 🌞 Morning workouts are recommended for those with 10-hour workdays, as it's easier to maintain consistency when exercise is the first thing on the agenda.
• 🌙 There's a noticeable difference between morning and evening gym-goers, with the morning crowd being more consistent and less transient.
• 🏋️‍♂️ For people with physically demanding jobs, focusing on neglected muscle groups and incorporating restorative workouts can lead to better progress.
• 🔄 Consistency can be improved by planning workouts and meal prep on the last day off, such as Sunday, to set the tone for the upcoming workweek.
• 🕒 The most important day for a workout might be the first day of the planned routine, especially if it's scheduled on a day off, to build momentum for the week.
• 🤔 Personalizing workout routines based on individual work schedules and physical demands can help in finding the best time and approach for consistency.
• 🛠️ For those with physically exhausting jobs, adjusting workout times to early mornings or focusing on different muscle groups can improve consistency and effectiveness.
• 📅 The success of a workout routine can be significantly influenced by the planning and execution of the first workout of the week.
• 🌟 The key to workout consistency often lies in understanding personal preferences and habits, and tailoring the workout schedule accordingly.

Q & A

What is the best time to work out according to the speaker's experience?

The speaker finds that working out around 2 p.m. is ideal as it is a couple of hours after lunch and they feel strongest at that time.

Why did the speaker change their workout schedule from afternoon to morning?

The speaker changed their workout schedule to the morning due to increased responsibilities, such as having more kids, which made it more challenging to maintain consistency with an afternoon or evening workout.

What is the difference the speaker observes between the morning and afternoon/evening gym crowds?

The speaker notes that the afternoon/evening crowd is more transient with new people all the time, while the morning crowd is more consistent and tends to be the same people almost every time.

What advice does the speaker give for maintaining consistency in workouts?

The speaker advises starting the day with a workout as it is more likely to lead to consistency compared to trying to fit it in later in the day.

How does the speaker's friend who works in construction manage his workouts?

The friend initially tried to work out at the end of his long, physically demanding workdays but struggled with consistency. He later focused on workouts that targeted neglected muscle groups and included restorative elements.

What strategy does the speaker suggest for someone with a physically demanding job like construction?

The speaker suggests figuring out a workout routine that focuses on muscle groups that are not heavily used during the job and incorporating restorative elements to avoid overworking certain muscles.

Why does the speaker believe that Sunday is the most important day for their workout routine?

The speaker believes Sunday is important because it is their last day off before the work week begins. Starting the week with a workout on Sunday sets the tone for the week and helps maintain momentum.

What is the speaker's approach to meal planning and training for consistency?

The speaker schedules their first day of training and meal planning on their last day off, which is typically Sunday. This approach helps them maintain consistency throughout the work week.

What does the speaker suggest about planning workouts on weekends?

The speaker suggests planning successful days of eating and training on weekends, as it can lead to more consistency during the work week compared to letting go of routines during the weekend.

How did the speaker's cousin in construction adapt to a morning workout routine?

The cousin adapted by waking up earlier, going to bed earlier, and starting his day with a workout at around 4 a.m., which led to better consistency and energy during the workday.

What is the overall theme of maintaining consistency in workouts according to the speaker?

The overall theme is finding a routine that fits into one's lifestyle and starting the day with a workout to set a positive tone for the day and the week, adapting the routine to individual needs and circumstances.

Outlines

00:00

🏋️ Consistency in Working Out with Busy Schedules

The speaker discusses the challenge of maintaining a consistent workout routine when working long hours and shares personal strategies for overcoming this. They suggest that working out first thing in the morning is the most effective way to ensure consistency, as it sets the tone for the rest of the day. They also mention the difference in gym crowds between morning and evening, noting that the morning crowd is more consistent. The speaker emphasizes the importance of starting the week with a workout on Sunday to build momentum for the week ahead and shares a personal anecdote about a friend in construction who adapted his workout routine to fit his physical job and saw progress by focusing on neglected muscle groups and restorative exercises.

05:02

🛠 Adapting Workout Routines for Physical Jobs

In this paragraph, the speaker recounts advice given to a cousin working in construction who struggled with consistency in his workout routine due to the physical demands of his job. The speaker recommended working out in the morning before the day's exhaustion sets in. The cousin followed this advice, adjusting his sleep schedule to accommodate early morning workouts, and found great success in maintaining consistency. The speaker highlights the importance of finding what works best for an individual's unique situation and emphasizes the benefits of starting the day with exercise to ensure it doesn't get pushed aside later in the day.

Keywords

💡Consistency

Consistency in this context refers to the ability to maintain a regular routine or habit over time without interruption. It is central to the video's theme as it discusses how to maintain a workout routine despite having a busy schedule. For example, the script mentions that starting the day with a workout helps maintain consistency, as it sets a pattern that is hard to break throughout the week.

💡Workouts

Workouts are physical exercises or training sessions designed to improve physical fitness and health. In the video, workouts are the primary habit that individuals aim to be consistent with. The script provides examples of different workout times and their impact on consistency, such as working out at 2 p.m. feeling strongest or shifting to morning workouts due to life changes.

💡Responsibility

Responsibility in the video refers to the obligations and duties that one has, which can affect their ability to maintain a consistent routine. The script mentions having more kids and responsibilities as a reason for changing workout times to the morning for better consistency.

💡Morning Crowd

The term 'morning crowd' is used to describe those who prefer to work out early in the day. The video suggests that this group tends to be more consistent in their workout habits. The script contrasts the morning crowd with the afternoon or evening crowd, noting the regularity and predictability of the former.

💡Evening Crowd

The 'evening crowd' refers to individuals who work out later in the day. The video suggests that this group may be less consistent due to the transient nature of people who work out in the evenings, often with new people coming in at different times.

💡Physical Job

A physical job is a type of employment that requires significant physical effort and labor. The script uses the example of a friend working in construction, which is physically demanding, to illustrate the challenges of fitting in workouts after a long day of manual labor and the need to adjust workout routines accordingly.

💡Restorative Workout

A restorative workout is a type of exercise aimed at promoting recovery and reducing muscle fatigue. In the context of the video, it is suggested as a potential solution for someone with a physically demanding job to focus on muscle groups that are less utilized during their work and to aid in recovery.

💡Momentum

Momentum in this video refers to the impetus or driving force that helps maintain a habit or routine. The script discusses how starting the work week with a workout can create momentum, making it easier to continue with the routine throughout the week.

💡Meal Planning

Meal planning is the process of deciding what meals to eat and when to eat them in advance. In the video, it is mentioned as part of a consistent routine, where scheduling meal planning on the last day off sets the tone for a healthy and disciplined week ahead.

💡Discipline

Discipline in the video is the self-control and determination required to follow through with a routine or habit, especially when faced with challenges or distractions. The script mentions that missing a workout on the last day off requires extra discipline to ensure consistency in training on the following workdays.

💡Goal Physique

A goal physique refers to the desired body shape or fitness level that an individual aims to achieve. The video discusses how adjusting workout routines to focus on neglected muscle groups and incorporating restorative workouts can help unlock progress towards one's goal physique.

Highlights

The importance of consistency in workouts and finding the best time of day for personal peak performance.

The shift in workout schedule due to increased responsibilities and children.

The difference between morning and afternoon/evening gym crowds in terms of consistency.

The strategy of starting the day with a workout for better consistency.

Observations on the gym crowd's consistency, particularly the early morning group.

The challenge of maintaining a workout routine with a physically demanding job.

Adjusting workout focus to target neglected muscle groups and incorporating restorative exercises.

The significance of starting a workout routine on the last day off to set the tone for the week.

The impact of scheduling workouts on Sundays for better momentum into the workweek.

The role of weekend planning in setting up a successful and consistent week of training and diet.

Personal anecdotes on the effectiveness of morning workouts for consistency.

The need to understand personal habits and what drives consistency in one's workout routine.

A construction worker's experience with adjusting workout times for better energy and consistency.

The benefits of waking up earlier for workouts and the positive effects on work performance.

The importance of having the workout as the first task of the day for maximum consistency.

The challenge of maintaining consistency when moving workouts later in the day.

The collective agreement on the effectiveness of starting the day with a workout for overall well-being and routine adherence.

Transcripts

next question is from stacylind22

tips on how to stay consistent when you

work 10-hour days

oh yeah you know here's what i found so

i've been working out for a long time

i'm very consistent with my workouts

in an ideal world i would work out

at probably 2 p.m in the day that's when

i feel the strongest

it would be you know a couple hours

after lunch my pre-workout would hit

real good

and have a great workout i used to do

this when i owned my studio and you know

clients would typically come in the

morning and then

in the evening so i'd have that break

and then you know

things changed we do this i have more

kids now

more responsibility so i have to

schedule my workout first thing in the

morning if i start my day with a workout

i'm consistent if i try to end my day

with a workout or i try to inject my

workout in the middle of my day

consistency becomes far more challenging

now i've seen this with clients and i've

seen this with members

i've managed many many many gyms with

lots of traffic

in other words lots of members coming in

and i'll tell you what there is a

huge difference between the morning

crowd and the afternoon or evening crowd

the afternoon or evening crowd is

transient often

new people all the time you go in at 6

00 a.m

even in a big box gym not a hardcore gym

you go out at 6 00 am

do it for a week and i guarantee you'll

see the same crowd

almost every single time so that's my

best advice my best advice to someone is

if you want to be consistent

one and i know this sucks for some

people they don't want to wake up early

whatever but i tell you this is a great

strategy

start your day with your workouts you're

far more likely to be consistent

i can get down with that yeah i was just

going to think like i wonder what they

do for a job because i was just

thinking about this the other day

because one of my friends works in

construction and has a very

intensive like manual like his body's

very physical job let's say

uh and so it works really long hours but

also was trying to get in lifts like at

the end of the night

and um was focusing on things that it

was already

using quite substantially in his job uh

to to the point where i wasn't having

any progress with like

shoulder with you know like lots of

different like muscle groups he was

focusing on in

you know in terms of like getting the

the overall volume was really high was

he's in pretty good shape just literally

from his job

and so to to kind of figure out a way

to to create a better workout uh you

know focused on maybe some muscle groups

he's neglecting more

and also like more of a restorative type

of uh you know workout was

something that he actually started to

then unlock uh you know

the his what he was seeking in terms of

his goal physique and all that kind of

stuff

i i have you know i have another one for

you i agree with sally even though i'm

not a morning person and i don't

i don't work out in the morning but i do

agree with that because that's very true

the most consistent people in the gym

are always the 5 a.m

5 a.m crowd but i have something to ask

you guys that i i think is interesting

that i learned about myself and i i've

alluded to this on the show before i

don't know if i've pointed this fact out

before but

um you know the most important day if

we're talking about consistency right so

if for my routine if i'm going to be

consistent with my training you know

what the most important day is that i

train

is the day is it monday start of the

week sunday sunday

and the reason why it's sunday is

because that's my last day off

and i'm about to start the work week and

if i if i

if i'm already starting my work week and

i got a good workout in the day before

when i had no excuses right because work

hits

10 hour days happen can hit the fan

whatever but sunday i'm off

and technically i don't have to do

anything i learned about

10 years ago when i scheduled

my training and and that this includes

meal planning

everything if i want to be consistent if

i schedule day one

of whatever the plan is uh on sunday

when my day is up which is typically a

day off for me so this would

change if you have like monday tuesday

off or whatever with that so it's your

last day off before you start the work

week

getting that workout in making the meals

what all that is done

it sets the tone for what the week is

gonna be if i miss sunday's workout and

i come in

it takes extra discipline for me to make

sure i train on monday

but if i had already lifted on sunday i

already feel like i got good momentum

going into the week and i don't want to

stop that momentum

and i have found that i've i've had way

more success and so

i used to have a lot of success with

clients getting them to actually plan

training on the weekends because we what

we typically do is

work all week we try and train and diet

and do a well and then the weekends

everyone goes ah i'm off of everything

i'm off of work

i'm off of eating well i'm off of

training where i would go

okay i'm not actually going to think

about what days i'm going to train

during the week i'm not going to think

about my diet so much in the week

i'm going to crush saturday and sunday

i'm going to i'm going to make sure i

have a successful

day of eating and a successful day of

training on the weekend

and what i have found is i actually go

into the week with way more consistency

than

than if i had not done that over the

weekend yeah i think it's important so

that's

one good point about that adam is you

have to kind of figure yourself out and

what gets you going

yeah and what gets you consistent you

know to the you you mentioned the cons

your friend that's in construction

i had a cousin who worked in

construction this was years ago

um and he still does but this this

particular instance was years ago i

managed

uh the 24-hour up in sunnyvale and he

wanted to start working out wanted to

get consistent used to play football in

high school

and he's like man it sucks because when

i'm done with work

around three or four people i think 4

p.m i think he was done with his job

he's like i'm exhausted man i'm i'm i'm

moving

sheetrock and roofing and doing all this

stuff he's like i'm

dead tired and i'll drink a cup of

coffee or drink a red bull coming to try

and work out i'm just not good

and i'm like listen dude try working out

first thing in the morning and he goes i

would literally have to work out at 4 am

to make that happen and i said try it

out

and just see how consistent you are i

know you got to wake up earlier and do

the whole thing you just got to go to

bed earlier

and he did it and he was extremely

consistent and he said you're right he

goes

kind of sucks he's got to wake up

earlier i got to go to bed earlier

he goes but when i start my day with my

workout first of all i feel better about

during work yeah you get more energized

at work and he goes and i never miss a

workout because that's just the

beginning of my day it's the first thing

on your list when you move it down the

list it's like

i promise you if i didn't work out first

thing in the morning

it would be so hard to be consistent so

yeah great advice all the way around