Sometime last week, I made a post on this forum on
how to gain weight and how to get big in the gym (https://www.nairaland.com/4543280/how-gain-weight-how-get) and I got alot of questions been asked which I put answers to of them but one of the question I was asked is what am going to elaborate on this post because some of you might be facing the same challenge.

So this was how the conversation started.This dude on this forum said bro, like how do he keep fit with the kind of tight schedule he has. His kind of job doesn’t allow him keep fit as he leaves early in the morning and comes back late at night. So he now asked,someone with this kind of tight schedule, how does the person still keep fit?

My response to him-

I told him it is a simple deal.I started with if he had a little a space at where he lives so he can own a little gym of his own,which getting the equipments needed won’t him more than N10,500.
Yes, I know you might be wondering how true this can be but it is.

First you go to a carpenter to help you make a bench press which should cost you around N5,000, you will need to buy a strong rod for benching.This should cost around N500 or less.
Then the big bench plate should cost around N3,000 that is N1,500 each which you can get for less but the estimate is N1,500.
Now you are left with N2,000 and you also need to get smaller plates for bench press warm up and for curling.This small plates should be around 4kg and you will need like 4 of it. Each of the 4kg plates should cost not more than N400,you will have a balance of N400.
Now you have a gym of your own, you can now keep fit with this then as you progress you can buy more, make a dumbell with 4kg plates and the rest.A small place will contain this equipments and when uou are through you can pack it up somewhere. It is a sacrifice you have to do to keep fit, is not hard as it sounds.

Now coming to when you should run the program which is were the work comes in, you will have to wake up early.
Now if you go to work around 8am, I spose you should wake up as early as 4:30 am and get your day started. Do the morning house chores,get your breakfast ready and the time should be around 5:30am, now get to your gym and hit it up.You can go for an hour or an hour and 30 minutes which will be either 6:30am or 7:00am. You now have about 1 hour to prepare for work and eat your breakfast.
It an easy deal.That’s how I started out.You can give that a try.This will make you be confident about yourself more, being on time to work and also having a mindset that you can do anything if you believe.
That’s what the gym is about, is not just lift rods, the gym is way deep pass that.
So hope I solved a problem for someone facing this challenge.

Source-http://www.dietfitelt.com.ng/how-to-keep-up-with-fitness-lifestylegym-even-when-you-have-a-busy-lifestyle/

Cc:lalasticlala

Cool

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Thanks oooi

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Or on the other hand, do press ups, sit-ups, side bridge and planks... They are very good.

This is for people who have been hitting the gym before. A starter who tries bench presses will never survive the first few days with pains. You will hardly be able to drive or lift anything and your whole body go just weak. For someone who wants to start workouts, you need to have like two weeks of little or nothing to do and by the end of that, your body should be well adjusted to the stress. You can then integrate your gym routines into your normal daily schedule.

If you have a busy lifestyle you won’t gain weight

Okay

my trainers and kit have been wasting away, e no easy to dey keep fit mehn. just jogging 5 mins man don tire

good being fit is wonderful thing

Well, to also buttress op s point... I work in a place where you must be at work by 7:30 am everyday no matter what... The management does not want to know what you went through bfr that hour.. Just get to work by 7:30 am, a minute late, you get a query....

Now this is what i do, i do wake up 4am every morning, i tidy up my apartment, cook, pray, bath, defecate and whatever within 4am and 5:30 am, at most.. I don't have a gym in my house but i have one closer to my house (local gym with adequate equipments).. 5:30 am to 6:30 am is the hours for my walk to the gym, work out sessions and walk back home.. 5 minutes shower again to get rid of the sweat from work out.. 6: 45 am, I'm outta my house, and before 7:30 am, I'm at work...


NB - I Only do this on Mondays and Wednesdays... I always have all the time to work out on weekends

These days when i lie down for my bench to begin work out
Then I go remember say my house rent done expire, all my moral and strength go just vanish

Besides my landlord fit consider am rude say i dey owe am house rent yet my chest dey big everyday

BUY FITBIT VERSA SMART WATCH. THANK ME LATER

pafo:
This is for people who have been hitting the gym before. A starter who tries bench presses will never survive the first few days with pains. You will hardly be able to drive or lift anything and your whole body go just weak. For someone who wants to start workouts, you need to have like two weeks of little or nothing to do and by the end of that, your body should be well adjusted to the stress. You can then integrate your gym routines into your normal daily schedule.

Not necessarily true ...All you need is the ability to endure unless of course, your job is another strenuous job, bricklaying, carpentry etc..

As a beginner, you can start on weekends, go on Saturday, Sunday, Monday, rest on Tuesday, then go again on Wednesday, Thursday.. By Friday, the pain would have reduced to the minimum... As beginners, consistency is what get rid of the sore..

YOU JUST MAKE SURE YOU DON'T GET CAUGHT SLEEPING ON DUTY IN THE OFFICE!!!

Follow my Instagram page for daily fitness motivation @tyler_fitnesss. This can help you achieve ur fitness goal. And Am open to any fitness conversation

...
Please What Are The Most Effective ways to Build six Packs

I workout 5 times in a week from 5:30 to 6 am doing push ups, crunches, planks and some other exercises i watched on Youtube. And i also hav a home workout app on my phone.

as for me sha I go for jogging in d morning by 5.30 A.m covering a distance of almost 6km by 6.30 am back take my bath and by 7.00A.m am off to wrk only mon- Fri and on Saturday jog a distance of 10 km since am nt going to wrk..BT d funniest part is DAT I always find tym to hit d gym in d evening around 5.30 pm 6.00 pm I spend atleast not less than 45 minutes dier. DAT hw I keep fit

I started working out 2 months ago even with my busy schedule. This is one of the greatest decision I ever made.

I weight 87kg before, now I'm 91kg. I can say I've gain lot of muscle mass. Nutrition more, intense workout, and rest(sleep) is the real deal. I smile when I look at myself in the mirror.

Now I'm working on my abs & reducing weight training.

Summer body goals 45% loading

maberry:
These days when i lie down for my bench to begin work out
Then I go remember say my house rent done expire, all my moral and strength go just vanish

Besides my landlord fit consider am rude say i dey owe am house rent yet my chest dey big everyday

Hahahah.
Bro you are funny af.
Very funny piece but the feeling ain't really funny as it sounds.
Who never go no go know!

Thecassanova:
I started working out 2 months ago even with my busy schedule. This is one of the greatest decision I ever made.

I weight 87kg before, now I'm 91kg. I can say I've gain lot of muscle mass. Nutrition more, intense workout, and rest(sleep) is the real deal. I smile when I look at myself in the mirror.

Now I'm working on my abs & reducing weight training.

Summer body goals 45% loading

Do you take any muscle/body building substance??

this ur comment funny die.
No be say i dey laff you abeg

maberry:
These days when i lie down for my bench to begin work out
Then I go remember say my house rent done expire, all my moral and strength go just vanish

Besides my landlord fit consider am rude say i dey owe am house rent yet my chest dey big everyday

Pentools:


Hahahah.
Bro you are funny af.
Very funny piece but the feeling ain't really funny as it sounds.
Who never go no go know!

You know every na

nonix22:
this ur comment funny die.
No be say i dey laff you abeg

I understand

maberry:

You know every na

Land lords can kill vibe entirely iswear!!!!!
Worst feeling ever, especially if una live for the same compound.

Confidence is built
Done for health purposes
Done out of passion
Done for fun
Ask boredom, Ask depression, Ask Obesity, Ask Arteriosclerosis, Ask anger, Ask I can't, Ask many as mentioned ::: They'll all answer you that exercise has dealt with them.
Note: starting workout is one thing,, keeping to it is the main issue. Then, build your morale, never give up, don't say later, don't say because it pains so much at first trial, hehehe, No pain, No gain. Hey, you can get along with ppl or partner and encourage each other via the exercise.
Al binitio, I tried sit up. Sincerely, I can't do up to 5. Ppl laughed me to scorn, showing me some ladies that can do up to 20. Truthful, it was discouraging, but I kept pushing. Now, I do couch some,, can engage in situp to 150 - 160 times!. Those doing 20, 30 before can't. They were all shouting in surprises.
I do all these within few minutes to hour.
So, busy schedules isn't the problem,... The issue is planning your time, discipline, and educating/motivating yourself on the benefits in keeping fit

Freethought:
Well, to also buttress op s point... I work in a place where you must be at work by 7:30 am everyday no matter what... The management does not want to know what you went through bfr that hour.. Just get to work by 7:30 am, a minute late, you get a query....

Now this is what i do, i do wake up 4am every morning, i tidy up my apartment, cook, pray, bath, defecate and whatever within 4am and 5:30 am, at most.. I don't have a gym in my house but i have one closer to my house (local gym with adequate equipments).. 5:30 am to 6:30 am is the hours for my walk to the gym, work out sessions and walk back home.. 5 minutes shower again to get rid of the sweat from work out.. 6: 45 am, I'm outta my house, and before 7:30 am, I'm at work...


NB - I Only do this on Mondays and Wednesdays... I always have all the time to work out on weekends

Boss ..hw does a Doctor keep fit..

U always working during d day..
u get bak home like 10/11pm..
U feeling drained n exhausted..
hw realistic is it to wake up by 4:30 or dere abt..
seeing u av to b at work before 8am..
Ur input will b much appreciated..

Pentools:


Do you take any muscle/body building substance??

No, Just Natural food.

I made sure I eat lots of Protein. Chicken (Breast especially, gizzard, liver), eggs, and lean beef did the trick. At least 3 eggs per day, the whitish part is total protein. In a egg you get 6g protein so I take 3. But take only 2 yolk cos of cholesterol.

Basically to gain more muscles mass I made sure I ate X2 protein of my body mass, so I weighed 87kg then so I ate 174grams of protein per day. This distributed in like 5-7 meals per day. I eat late again at night shortly before sleeping too to enable the building up overnight, even when I wake at midnight to pee I find wheat bread or chicken to chew. I Stopped eating white bread, just brown bread and oats. Rice, veges, spag, beans also helps.

Taking 174g/P through food alone seems hard, you lose appetite sometimes but you just need to force yourself. Working all-round the gym wouldn't help if nutrition is lagging.