Are you that individual who is strapped down with constant responsibilities which also keeps you from your fitness goals? Do you wish you could put a little size on, get a bit stronger, and feel more motivated in life? I have the answer for you!
A lot of people I talk to can’t gain weight. Those same people are also too busy to plan out meals, don’t have time to work out more than 3 times per week, and also are too stressed out with work and life to even make the push to tackle their fitness goals. If you feel the same way, I’m going to try to solve your problem.
Step 1: Plan things out!
Take 15 minutes at the start of each week to plan out your calendar and structure your life so you have enough time for you, and also enough time to take care of your responsibilities. If this means waking up 30 minutes earlier each day, then you might have to do that. If this means holding your self accountable to not get sidetracked and spend more time on one project than you should, then you’ll have to do that as well.
The point of this step is know what you have to do and when you have to do it. If you know this, you will also know where you have free time.
Step 2: Specific workouts for specific goals.
If you don’t have time to work out more than 3 times a week focus on compound movements. The way you could structure this is having a “push” day and a “pull” day. What does this mean? For example:
- On Day 1, you push things: squat, bench, shoulder press
- On Day 2, you pull things: deadlift, pull-ups, rows.
If your goal is to get stronger you would want to lift heavier weights and perform lower reps (1-3) with multiple sets (3-5). If you want to put on more size you would want to perform 6-8 reps with medium to heavy weights and multiple sets (3-5).
An example of a push day would be: squats 3 sets of 5 reps, shoulder press 3 sets of 5 reps. The 3 sets of each exercise does not include warm up sets. An example of a pull day would be: deadlift 3 sets of 5 reps, pull-ups 3 sets of 8 reps (use weight if necessary). The 3 sets of each exercise do not include warm-up sets.
Focusing on compound exercises will make your workouts more efficient and help you build size and strength without having to spend hours in the gym.
Step 3: Quick meals on the go!
These days I find it extremely tough to find good food on the go, especially if I’m trying to gain lean muscle and not fuel my body with bad foods. A couple things that have helped me were to find a good quality protein bar that meets my needs, as well as a good quality protein shake. For the protein bar, I use Zero Impact by VPX. I like this bar because I get lots of protein, a good amount of low impact carbs, a good amount of fiber, and fat burning fats. Its a great bar and really well balanced. This bar also comes in a gluten free flavor as well. Not only does this protein bar have a good profile, but It also doesn’t have a chocolate coating, so it wont melt in your pocket if your busy on the go. Lastly, this protein bar is a great option because if you need a quick boost to tide you over, you can break off a bit of the bar and save the rest for later, and you don’t have to worry about it crumbling and falling a part.
Another option I like is a good quality protein shake. What I use is a high quality whey isolate protein powder and a waxy maize carb powder. I usually mix 1 scoop of whey protein isolate with 1 scoop of waxy maize carb powder. This gives me the same amount of protein as a chicken breast and the same amount of carbs as a big sweet potato. This is awesome if your always on the go and you need a couple big meals with you.
I hope these tips help you out and help you achieve your fitness goals. If you have any other tips I would love to hear them, so add them to the comments below!