How To Stay Consistent With Long Work Days

[@jezwarren-clarke2471]

Ok 6 min video in a sentence- workout before work in the morning

[@steelphantom9105]

Exactly

[@Pons412]

I do construction and work until 7 a lot of days and am just beat, this video was exactly what I needed. I need to stay motivated and just wake up earlier go to bed earlier and focus on my rest and train some muscle groups I neglect

[@Pons412]

And by neglect I mean my entire lower body 😂

[@K_Kobe]

This came out at a perfect time. I just started working 12 hour shifts for the first time in my life and my motivation hasn’t been there recently

[@tonybinder9392]

This will be a game changer for you! I used to work 12 hour Night shifts. Two days on two days off then every other weekend. I started doing my workouts first thing when I woke up and it made a world of difference. Even now working a more regular schedule, as a father of two boys who wake up early I am a better version of me for waking up earlier and getting my workout in.

[@K_Kobe]

@@tonybinder9392 I work weekend nights with four days off so I was thinking about doing a push pull legs split on my days off then on my last day off maybe do a full body workout then take the weekend that im working off

[@natenaphakdy6156]

Lmao this just happened to me as well

[@bobafatt2155]

Been on 12 for 10 years . Light workouts on work days/nights & more intense on your days off . Oh Get used to being tired all the time

[@edwinjoseph2163]

12hr shifts 4 days and 4 off, then 4 nights. Repeat. This has turned my training completely upside down. I’m a mess right now😂

[@itsphenomhd4749]

I do 12 hour days every day and I’ll do 2 heavy lifts a week at the gym after work and then will do kettlebell work at home after work two days a week on non heavy days. The benefit is still getting training in and it’s diverse training at that. Even if it’s only 30 minutes I can get a ferocious kettlebell workout in 30 minutes. Saves a lot of time because I can catch up on sleep I missed during the heavy days, and there’s no excuse not to do it when I have the bells at home!

[@bgbgef]

That’s awesome bro

[@ronwright1530]

I workout at 5am and yes the same 15 people are at my gym everyday for the last few years.

[@george540]

The Thomas Sowell shirt has me dead, absolutely brilliant human being.

[@yeamore6324]

White folk like him because he is a sellout who repeats you all talking points

[@DreamIt.PursueIt.AchieveIt]

I meal prep Sundays, so like that I have that time of daily cooking to work out! It's a "mindset" thing. Everyone is driven by different factors. "How bad you want/need it?".

[@michaelbashford2733]

Be interesting to ask them same question but for people who do nights too. I do 12 hour night shifts and time is often a key issue in keeping consistent.

[@osamab814]

I work for 10-12 hours it’s hard to be consistent but I learnt doing a 20 mins workout is better than none so in the days when i tired after work i will do a quick bodyweight workout. If i have the energy i will do a longer lifting workout. Another thing try to stick to a three day split workout 5 days a week is just not for us who work long hours

[@FITTEK--PerformanceTrainer]

Don't know what your job is. But I would recommend maybe getting a suspension trainer that you can attach to doors etc. Then every bit of time you have do a few exercises throughout your shift. Get in a habit of that and when you finish work go home and sleep. Might help by making small steps at a time. Later on you might find after a few months you end up doing a little 15-30 min work out at work with the suspension trainer. Start small though to begin with. 👍🏾

[@MrSalal420]

I would suggest follow the same pattern, by that I mean, when you wake up later during the day, go for a workout. do that first before anything else, and you can have your night shifts and still get some work done, so to put simply, make workout the first thing on your list and chances are you will get it.

[@Colemanian91]

I feel you bro in 2017 I worked a whole year on nights 10-12 hrs and I do not wish this on anyone

[@michaelbashford2733]

I'd just like to say thank you to those who have responded in this thread. I will definitely incorporate some of this advice!

[@firstnamelastname6892]

That Thomas Sowell shirt alone was enough for me to hit the like button

[@SJ.Sharkstero]

I work construction. By the time I get home its 6pm and the gym is crowded beyond belief. I have to wake up at 2am, be at the gym by 2:30 to pick up my coworker at 4:30 on the way to work. 90 min drive to the 6:15 boat and a 20 minute ride to the island. I build high end homes for the wealthy on the coast of maine. Year round outdoors. Blood n guts baby

[@navysealninja85]

This is exactly what I needed. I tell myself I’ll hit the weights after work but I’m straight burnt out no Redbull or pre-workout could save me.

[@sumdumcanadian1804]

Loving that shirt Sal, I just finished intellectuals and society.

[@kevinangermeier6469]

Swing shift worker here. It’s a real grind but you gotta want it!

[@abumuad]

Yeah I start my day at the gym. I have found that it makes my day start off more motivated.

[@alienfire223]

LOVE the Thomas Sowell shirt!

[@christopher5863]

As a local truck driver home every day with a garage gym that’s decent…I agree working out in the morning is better across the board. Even though I’ve been doing it at nights lately I’ve found it’s easy to half ass the workout after the kids go to bed knowing a warm shower is seconds away and the couch and tv.

[@partsunknown9738]

I work 10hr days physical labor still hit the gym 2-3 times a week and try to run a mile. Iam young but I’ve optimized my diet and it gave me most consistent energy I’ve had in my life.

[@JPREZ1227]

My work schedule varies throughout the week, it makes it hard to keep consistency. I love working out first thing in the morning but sometimes I go in at 3am, 4am or 530 am and never know what time I’m getting off

[@afrodude4782]

Same here. I also work a very physical job. It's hard some days but I keep it going.

[@rashedusman9717]

It's difficult but not impossible to workout. The whole thing is to make things work in your favor like learning different workout methods, having a homegym even if it only consists of a pull-up bar and gimnastics rings, investing in adjustable dumbbells, having a flexible aproach to working out. The Sunday or off day workout is an extremely good advice because there are more mental and physical resources available, especially in case of a homegym. Also a homegym really saves the day when someone just can't work out in the morning, because most people, me included, just don't have the energy to make the trip to any gym after a workday.

[@grantharper7515]

Thank you for answering this question. I get up @ 2:30 am for work, four days a week. So I'm trying to work out after work & on my days off. My work is physical. But not enough to stay in shape. It's tough to get to bed at 6:30 pm.

[@dlegend8667]

Same here. I get up at 2am (sometimes 3am) to be a work for 4am 5 days a week. I try to workout after work, but sometimes I’m too tired. My job is also physical, but not enough to stay in shape.

[@grantharper7515]

@@dlegend8667 Going to bed early is the hard part, especially with 3 kids. Always something going on. I have to eat earlier also, because I don't want to eat before I go to bed. I guess your not supposed to eat 2 hours before bed time. I guess not all of us get a 9 to 5 schedule. My dad was a railroader and had a really messed up schedule, actually no schedule at all! He was on call. We just have to make sleep and diet a priority.

[@dlegend8667]

@@grantharper7515 yeah, if definitely is hard because I’m a night owl. But I guess it would be easier for me than you since I don’t have to worry about children.

[@MrMustbnice1]

Any podcast with information for those of us that work 70 hours work weeks? (Truck drivers)

[@CanadianBacon6ix]

Trucker here. I would add doing maps 15 has helped me alot also.

[@vash241987]

I’ve started working 12hr shifts and I’m glad that the gym I go to is small and traffic is light to nonexistent when I go after work. For me it’s my de-stressor after a long shift, I work on the mind muscle connection which also helps me forget about how the shift went. It sure is a change for the better, because before I used to just drink to “de-stress” after work. That’s a bad habit I am glad has stopped reoccurring ever since I’ve made it a habit to workout after work. My co-workers say I’m crazy, I just say “It’s a habit”

[@nialahmad]

Have always preferred night workouts - not stressed about the impending work day and have a good couple of meals in me so feel stronger.

[@mfawal01]

Couldn't agree more. I'm a doctor, take in house call during the week and some weekends. I always try to have hard workouts saturday and sundays I'm off because I know I have time for workouts and recovery. The rest of the week the goal is 3-4 workouts knowing I have a rest day in my pocket, and due to hours, those workouts may not always be the best.

[@njgeneral3738]

I would say, work out after your shift. I work 12 hour days. Will get to gym by 7pm and get my workout in. If you want it, you will make it work. I eat one meal a day, post workout, then protein supplement an hour after mealtime (ie. Before bedtime). Whatever you do, be consistent. I do a push pull leg type deal and then take a day off. 3 days on, one off. Pullups, farmers carry, dips, ab work each gym day. Max out your protein. You will be fine. Stagger your sets and skip any cardio machines. The tuff part is if walking is part of your work out. Get those steps in while at work. Happy trails. I work in manufacturing and also teach.

[@ajurado800]

Agree with Adam that Sunday is the best day to get right. It's not always Sunday but I try to hit at least one of the weekend days hard and full body. I work on a farm and the amount of physical exertion from day to day is highly variable, but some days it completely precludes any additional workout, which makes it hard to achieve consistency through the weekdays.

[@CJWebb100]

Wanted to subscribe once I saw the Tom Sowell shirt, but noticed I had already previously subscribed.

[@ankurpatel1999]

Solid advice. Definitely find I’m much more consistent if I do a 5am workout

[@Vinegarissweet]

I love the idea of starting on Sunday! I have a hard time getting up really early on Monday lol. And it's best to start my day off with a wkout early in the morning.

[@Tr3Vatos]

**Wake up 3 hrs before work** ***** 1 1/2 hr workouts******* (Monday) rest 🗿 (Teusday ) chest day/upper body ( Wednesday ) rest (Thursday) leg day /abs (Friday) rest (Saturday) chest day/upper body (Sunday) rest -church Keep alternating till swole 🦵💪

[@didafm]

I work construction for the past 5 years. I start work at 7am. I wake up at 5:30am as it stands. I can't possibly get up any earlier or go to bed earlier.

[@anthonyleacock7996]

I have been working overnight 12 hours and you have to find a system my days typical goes. Wake up 230 drink pre workout with breakfast smoothie. At the gym by 3-330 out the gym 430 home meal prep go to work get home at 7am shower sleeep do it again

[@stvinney]

This is another one that could go either way Ive also heard that a lot of people get inferior results because they just don't have the energy in the morning. Another study revealed cholesterol levels improved when working out late in the day (if that's a concern)

[@ricobo8297]

Yea I do the morning time 3:30am-4:00am is solid to me

[@tysonelite9561]

I like that Sunday idea

[@SisterAbdullahX]

Love the Sowell t-shirt

[@patricksmith8262]

Thomas Sowell for the win. Generally love Sal's shirts.

[@didafm]

Thanks for the tips for construction workers.

[@101kingsfan]

I’ve been staying consistent working 11 hours in labor 5-6 days a week on the night shift. No excuses. Some workouts are only 25 minutes but beats nothing

[@101kingsfan]

I’ve always been real consistent but doing it early In the morning definitely helps. When I worked days I ran at 4 am all the time. Just have to want it. Although it’d be a lot harder with kids lol

[@reker.a5790]

Work 10-14 hour days. 5 days a week. Sometimes have nothin left especially at end of the week. I need to carve time in the morning.

[@danieldeweerd6752]

Dopest t-shirts man. Gotta get the Mises and/or Walter Williams.

[@isaacantrax9172]

What if you wake up at 4 just to make it to work on time, Id have to wake up at 2am lol

[@Allan_Melon]

Naps are life, I have a quick 30min to 1 hour nap after work, then boom im good to train

[@Drayda6]

I just have to push myself to wake up, 15 mins of weight lifting, 15 mins of cardio..my job takes a lot of walking and bending and that should pay off for daily workouts I guess.. I average 15,000 steps a day

[@kalebjohnson9183]

How do we ask questions bc I'm wondering their tips on becoming consistent with a inconsistent schedule? I work as an MTI so I'm working 10s either I'm the morning or the afternoon and it switches 6 days a week.

[@ruslansmarkovs9749]

I need to figure out something , because I I got physical work from 8-17:00 and gym only open from 7-21:00 so really hard to fit in the time , if only it was open till 22 or 23, would be a huge difference for me

[@antoniohoward8529]

It sucks working at night meaning my “early morning workout” is about 7-8pm and gyms are crazy packed around that time. I tried to make it work but it feel like a waste of time waiting for weights and machines. I just try working out at the end of my day, it’s hard but better than rush hour

[@baseballer21and0]

what do you guys eat before your early morning workouts? if anything.

[@lemonpeel1410]

great advice thank you

[@gideonamare160]

I find lifting in the morning very enjoyable and i dont even have to think about it to do it, in the evening though lifting is the last thing i would want to do i'd much prefer a sport like muay thai, boxing,bjj or basketball they are way more fun and don't feel like you are working out

[@hypernova8523]

My question is, for people who lift heavy, wouldn’t it have a negative impact on your body given how your body needs some time to adjust ?

[@afrodude4782]

I deliver drywall for a living. This is a very hard job some days and I can work as long as 16 hours in a single day. Yet, I still hit the gym 4-5x a week. It's really a mindset thing. All my coworkers cant understand how I do this shit everyday, yet comment on my physique daily.

[@youngrosay2493]

What if you gotta be at work by 6am don’t usually get off till 4:30-5:30pm work a fast pace warehouse job (in a freezer) where you’re constantly running around, also your car engine is blown so now transportation takes time, you have 2 dogs, a 4 year old and another one on the way and are a single father. I live for fitness but some days i’m just tapped and it’s hard to stay consistent sometimes

[@youngrosay2493]

And you work from sun-thurs with an occasional fri thrown at you from time to time lol smh

[@dgachavez]

What would you have for pre, during, and post workout if you want to train at 4 AM?

[@Kendalladkins]

Pre - black coffee, during - Mio/creatine (no reason for it being during other than this is a good time to remember it), after - oatmeal and a protein shake.

[@HISHAM931]

If you’re a person that hates training in an empty stomach. Have your breakfast, then gulp down your pre-work supp or coffee (up to you). During training I would personally just stick to water. You need to hydrate since you are beginning your day and you’re probably lacking. Post, have your protein shake and a snack, like a vector bar or something. By the time you get to lunch you’re already technically 2 1/2 meals in, so you’re not depriving your body of anything plus what I listed isn’t super time-consuming to prepare. In my opinion, this would be the most sustainable approach for someone that trains at 4am.

[@shanecollins9282]

My job jas been making really difficult here lately. 7 days a week and swing shift. Some days I'm in an office all day and other days I'm out in field sweating all day. I work with Rotary Cement Kilns. I have a hard time know how much to eat since my day to day activity is so inconsistent.

[@nomaderic]

Once I switched to going to the gym whenever I wake up I never skipped again

[@Close2silent]

They actually made a video without a whole bunch of fluff

[@franciscomartinez6108]

I’ll do Friday, Saturday, Sunday after noon when everyone is getting ready to go out, Sunday morning when everyone is hung over and throw in a week day. Bc construction is a bitch

[@devenmurray3580]

Problem is the start of my day is 5 pm and I couldn’t pick a time I’d rather go less.

[@eddiekelley527]

Very solid advice

[@B3nG420]

There's always a way!

[@bible-james4277]

I've learn if days are 10+ hours .....pick 1, exercise and do 3-4 sets ...and be done ....don't kill yourself doing 20, sets and labor intensive days .....if have dumbbells and bench to do those 3, sets or gym membership

[@24kbrown22]

Finally someone talks about people who work BLUE COLLAR jobs💪🏽👍🏽👍🏽

[@Moniquejmb2360]

5am every morning 🙌🏾

[@Qwxiq]

Are you still constant?

[@Hyperboley]

The Sowell shirt

[@jamesanthony2775]

Insightful video

[@Rully30]

Impossible when you're job starts at 7 and gym doesn't open till 5 and your commute is over an hour

[@hanskazan7403]

i workout after work but i go to work pretty early around 5:30 iam home around 1-3 then i eat and take a little powernap 25 min and then a cold shower and go to the gym that powernap+shower really powers me up

[@shaymc1977]

What if you're up at 2am to start work at 4am to get home at 3pm to mind kids until 9 pm. Honest.

[@Hudson4426]

I work 12 hour night shifts 3 days a week… would it be best to try and fit in a workout on those days or just hit it hard on my days off?

[@reddiamondforge8219]

Wish I could start my day with training, but I get up for work at 3am and no gyms are open at that time

[@franciscocamarillo7518]

What if I work 16 hours a day from 4 am to 8 am. I still workout but I'm worn out

[@TAL20013]

Consistency is always a problem for me, being a firefighter and working 4 days on 4 days off I can sometimes not hit the gym for four days due to workload and sleep, but I also have four days off to train everyday, I never know how to schedule this in so I tend to train when I have the time to train, different days every week, sometimes it's a day rest other times it's two up to four, does anyone have any advice?

[@Ma_raud_er]

I would love to have a schedule like, 10hr days. Consistent hours etc. I work 14 hr days, Mon thru Friday, with varied start and stop times. Oh yeah, and I don't get to go home at all either. I sleep in my truck. #trucker..... how am I supposed to succeed at fitness?

[@discoveringhealthandfinanc8328]

You can go for walks, do bodyweight exercises, clean up that nutrition, etc. You don't have to go to a gym if ur schedule doesn't allow it.

[@samblack5969]

3.30am crew here 👍👍👍

[@UR_AL_SHOOK_UP_21]

Tips to stay concisest if u work 65+ hour week?

[@HISHAM931]

This was real sound advice. I thought I was the only person that found afternoon or evening workouts extremely tough and out of place (whenever morning workouts was not an option). They were dead on about the crowd at the gym, it is always the same familiar faces in the mornings compared to any other time during the day.

[@barrybonds7391]

Can you do deadlifts with a straight bar bicept curling bar? And get the same effects as a regular deadlift barbell?

[@LionFox369]

Straight bar or curl bar?

[@barrybonds7391]

@@LionFox369 its a straight curl bar so its shorter than the traditional deadlift straight bar

[@TheSpiritedNomadLife]

Where can i get that trip-n-out shirt from lol

[@bracanin001]

They described My life

[@samuelb1638]

Think of your work as cardio. Don’t be that guy who does JUST cardio. Hit the gym beforehand then do your cardio. BAM!

[@DeeTeaDee]

But my shift STARTS at 6am ! 🙄

[@dustin6528]

Wake up early. Eat. Train. Work. Eat. Sleep. Repeat.

[@jimbojimbo6873]

I have to start work at 7am so this is impossible

[@boomer___7171]

I do 14 hour days and one 16 hour shift a week 🤣

[@v.v.7522]

Sowell

[@sampats89]

Pretty hard to take advice on a subject where the science is paramount from a guy continuously wearing tshirts of reaganomics advocates

[@Cenot4ph]

@@sampats89 pretty easy, Sowell and Friedman, legends!

[@78sawboss]

I get to work at 5 am

[@DeeTeaDee]

You KZbin people can only discuss 9 o’clock start professions. Even when labour intensive. It is as if you aint aware that most physical jobs start at 6 am Im awake at 4:45am . Im tired round 2pm in the day

[@tilfliegel]

No no no. I feel like shit after a morning workout. I rather workout and then just eat and sleep.

[@tonybinder9392]

💯💪

[@alessioc8710]

I start work at 5am lol not happening

[@virasiri4583]

i snort a little