What's your workout routine? How do you balance it with work?

In the summer of 2020, I found myself in the worst shape of my life. I've tried losing weight many times but always bounced back to where I started and added a little more weight even.

I am a year and a half further along in my journey, and I am currently 35kg down and am working towards shredding the final 15 kg.

What worked for me:

1. Get some friends/family/people also to adopt a more healthy lifestyle.

Two of my friends also started losing weight around the same time. Luckily for me, they both knew a lot about lifting weights, so they took me under their wings. Together we figured out what worked diet-wise, and we are getting close to having lost 100kg between the three of us.

It helps if you see these people regularly, keep each other in check if needed, and get some tips from each other.

2. Find a cardio exercise that you love.

To adopt a healthy lifestyle means that you'll have to do some form of cardio (besides the weight lifting).

I don't enjoy cycling, rowing, running, and a lot more of these cardio exercises. Some people get some fun out of them, but I'll get bored and, as a result, not do any of the above.

A friend of mine introduced me to boxing, which I already enjoyed watching. Doing a couple of rounds on the heavy bag gets me sweating, but it also helps me work out some stress and frustrations 😅😂.

3. Find time in your day to go to the gym/exercise when you are the least likely to get interrupted.

For me, that's between 7 pm and 9 pm. After dinner, these were the hours when I used to be sluggish and watch some Netflix or Youtube.

But on some days, I go after lunch or when I don't feel that productive in the afternoon.

4. (even if you don't plan on losing weight) count your calories.

It's tedious for the first couple of weeks, but it gives you so many insights, for example:

• Are you hitting your macros (protein, fats, carbs)
• Are you eating any food regularly that you thought was healthy but isn't.
• Are you eating too few calories or too much? (depending on your goals).

As a bonus, it helped me get more variation in my diet because I needed to cook differently to maintain my calorie deficit.

And remember, adopting a healthy lifestyle is a marathon, not a sprint.

I hope this helps. If you have any questions, let me know!

Running: 2 - 3 times a week
Running is one of the easiest sports to fit into your routine - no commuting, and no equipment.

Calisthenics: daily
I guess this works for me since I work from home - no-one is looking at me funny if I do a quick set of 30 pushups on the way to the kitchen ;)

Cycling: Once a week
This one isn't by choice - I have a bad knee, and cycling helps strengthen the leg muscles so I can keep running.

Walking: 3 - 4 times a week
Usually after work with the Mrs - we get to spend some quality conversation time without the kids.

In 2021 I did over 1000km for exercise - 60% of that was walking. Start small and be disciplined about routine - then build from there.

What has your health routine looked like in the recent past? Are you starting from zero or do you already have a routine?

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I agree with the other commenters that finding a way to exercise that you enjoy is critical. I climb and play soccer and tennis. I like variety. I walk almost every day. I do yoga before I go to bed and it helps me fall asleep 10x faster. In terms of mental health gains, yoga tops all other ways of exercising I've tried. Deep stretching and mindful breathing can be profoundly calming.

I think the biggest thing is to start small and be patient and persistent. Figuring out your health routine could take a while, especially if you're considering changing your diet, too.

If you're just starting out, I think a great first step (pun intended!) is to walk daily. It's low intensity, but still great exercise, and it gets you outside. You can walk by yourself and enjoy some quiet time, or with someone else and enjoy some company, or you can make it 'productive' time and listen to a podcast.

Lifting weights 3-4 times a week and running 3 times a week. Ideally in the afternoon after work because I don't perform as well in the mornings.

For me, I use exercise and wellness as my break/mindset shift from work to play. This way, it gives me a method to shut my brain off and relax.

In the morning, I do yoga. My New Year's goal is to do yoga every morning. Wish me luck! 😛

Then after work, I do cardio & HITT for 30 minutes to an hour.

If you're just starting, I would really recommend yoga or jump roping! Jump roping is really fun and it feels more lightweight than going for a X mile run.

For aerobic fitness, I've learned that nothing beats doing something fun.

It's way easier for me to get out the door to play tennis or basketball, to go ski or mountain biking, than it is to go for a run.

I also take opportunities to walk. For example, I often walk when I need to think about a work problem or discuss something with my co-founder.

For strength training, two things have been a game changer for me:

1. Finding better ways to work out from home (or the office)

Getting to the gym can become too much of a barrier. I'm way more likely to work out if I can easily do it from home where I work.

I've been getting a lot out of resistance bands and kettle bells. I can replicate a lot of what I can do at the gym.

2. Focusing on just part of my body at a time

I used to do full body programs. But lately I've tried breaking things down. For example, for the last 3 months of 2021, I just did upper body.

I worked out every other day. One day was pushing exercises. The other day was pulling exercises. Now I'm doing a few months of something different.

Unlike past experiences, I found this super easy to maintain. It was a shorter and simpler workout. I can fit it in more easily between work tasks.

Hope that gives you some ideas. Good luck on your fitness!

This is my gym every Mon/Wed/Fri in exact order, increment each exercise by 2.5kg if I do 3x10 successfully and feel I can move up, all exercises rest 2min between sets.

Bench Press: 3x10
Squat: 3x10
Military Press: 3x10
Deadlift: 3x10
Barbell Row: 3x10

Run at the end for 15min, relax in the sauna/steam room afterwards.

And so on a weekday it looks like the following:

11:00pm-07:30am: Sleep
07:30am-10:30am: Shower, SideProject or Workout
10:30am-12:00pm: Work,
12:00pm-01:00pm: Lunch, Walk dogs
01:00pm-05:00pm: Work
05:00pm-07:00pm: SideProject
07:00pm-08:00pm: Eat
08:00pm-10:00pm: Relax, browse, PS5
10:00pm-11:00pm: Read

I leave Sat as a chore day and work on side project, with Sun being a free day to do whatever my mind is feeling: walk, PS5 etc.

Simple : 5 Pushups + 5 Situps - 5 times a day

I've exercised in some capacity for the last ~10 years, but never had a strategy or goals. Around March 2021 I decided to become more intentional, and pick some workouts that can scale. Started off doing body weight exercises, using Home Workout app, then added kettle bells and dumbbells and got some good exercises and routines in Fitify.

After several months of that, landed on a PPL schedule (Pull, Push, Legs). I had learned enough exercises, stretches, etc from the apps it was pretty easy to piece together workouts from memory. Do an hour per night, 5-6 times per week after the kids go to bed. Then I work on some side projects for an hour or more. Cardio is a Bowflex Velocore (basically a Peloton, with some extra marketing jazz).

What helped me stick to the routine is basically finding things that scale, so you can set goals, and see yourself improving. Also when you start seeing some results, it gets you even more motivated.

Get up every hour and do stretching.
20 push-ups every 2-3 hours.
I got some textile bands I use for legs & chest.
Good diet. I complete it with some Huel.
10 minute Meditation after work.
Works well.

I love this topic!

I do resistance training. I follow a variation of the popular 531 program for building strength. I've been doing it for the better part of 8 years now -- I've switched things up and tried various different programs for physical fitness during that time frame, but landed on 531 because I have seen real results from it for the past 4 years now. Since starting it, all of my core lifting numbers have increased substantially.

I exercise 5 times per week: 4 resistance training sessions and one extended cardio session. Always at 4pm, and I've been consistent with that for a long time.

I view working out as being just as important to my business as anything else. It keeps my head clear, has a pronounced positive effect on my sleep and mood, and helps to shape my healthy diet (I largely eat keto/paleo). I view all of these things as having a serious compound effect on your quality of life and success in business or career.

I also can't count how many times I've come up with the solution to a complicated problem after getting a workout in. It's pure magic.

Looking at it through that lens, I just naturally make sure I've slotted out a time frame to get my workout in at the end of the day. It's non negotiable.. if it's a workout day, you get that workout in.

I try to keep a routine. I train on weekdays after work and on weekends I rest and recover. I take HGH for muscle recovery and protein to gain mass. I'm thinking about going through the beginner's steroids cycle and improving my results faster. My personal coach said that it's safe to go through a couple of cycles in a year.

I mostly train in the gym. I work one day and rest the next day. Training lasts a maximum of several hours. The nutrition regimen gives a good result, but now I want to go through a steroid cycle to build muscle. Does anyone know where to buy steroids?

My schedule is not stable, and I think that I need to change that. I started doing workouts a few months ago, and so far, I have not missed a day, and I am proud of that.
However, I do then wherever I am free and do not have a stable training schedule. Sometimes I think that I should get it because it will be easier for my body to adjust to stress. I don’t usually do much, just some exercises with peloton weights and isometric exercises. It is not much, but it helps me feel fit and lose weight.
What schedule would you recommend: morning or evening?

• crossfit 2x week, barbell training 2x week, running 2x week
• 7AM (I wake up at 6AM each day, sundays too)
• I go out and do it first thing in the morning

Not to brag but I have been lifting and doing this stuff for 10+ years and I am completely ripped and muscular. I fast for 18h a day, eat low carbs, and have optimized my nutrition and body to improve muscle/fat ratio, natural HGH release, micriobiome health, and all round longevity/anti-aging.

Determine what your objective is. Is it to lose weight? Lower your -----? Build muscle? Or like myself just not hit 35yo and and feel like I'm 50.
I keep a jump rope near my desk, can always do a few jumps or pushups or squats. My feeling is just to keep myself flexible and hopefully healthy

I start work in the AM, then head to the gym by 12 noon.

I work out 5 days a week from roughly 12:30 to 1:30-2.

This energy boost in the middle of the day allows me to push and keep going the remainder of the day.

I like to jog and do calisthenics. I usually go to the park 5 times a week every morning and do at least 3o minutes of exercise to keep a good balanced life.