How To Stay Consistent With Long Work Days
Summary
TLDRThe 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
🏋️ 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.
🛠 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.
Mindmap
Keywords
💡Consistency
💡Workouts
💡Responsibility
💡Morning Crowd
💡Evening Crowd
💡Physical Job
💡Restorative Workout
💡Momentum
💡Meal Planning
💡Discipline
💡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
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