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It can be exhausting to work up to ten or twelve hours per day and feel as if you have no energy to exercise. Therefore it is important to incorporate exercise into your work to avoid excessive weight gain or potential sedentary health consequences.

No Time With Your 9-5 To Get Fit?

Staying healthy with a demanding schedule of work, kids, yard work, community service, kids again, more work, etc. can seem like the least important thing on your plate. But its what is typically not on a plate (but in a bag) that adds to your unhealthiness. It is seen all across the world, people not spending enough time exercising and all of their time running around, leaving time to scarf down fast food and sulk. It is however possible with a very demanding schedule to still get in enough exercise to feel great, look good and reinstate confidence while you get the job done.

Its Called DIET + Exercise

First, diet will play a large factor in this regimen, so it is important to dedicate yourself to one that is comfortable for you and is proven to work. Overall caloric deficit is a must, even when cutting down on carbohydrates. If you can cut down five hundred calories per day you will be on track to cut a pound per week or more. As stated, carbs can be a big hindrance in health, but are essential as an energy source. It is not required to completely cut them out but most diets find us eating meals stocked with upwards of seventy-five percent carbohydrates and fat alone. If you can reduce this amount to thirty-five or forty, you’ll be in great shape (or at least on your way). Once you have cut down on food and prevented yourself from indulging your cravings, its time to get started with a few fun challenges throughout your day.

First, start off each morning with a small workout regimen. Begin by performing fifty squats on air. You may place a chair beneath you to give you some support incase you are still exhausted and may fall. Next do fifty crunches. Style is not important just make sure you are achieving solid muscular contractions. Next perform what I call “ski-squats,” where you assume the squat position, and lean deeply into each leg as if you are negotiating your way down a ski slope. Left, right, left, right continuously as you should begin to feel a burn in your quadriceps and hamstrings. Attempt fifty to each side. If you have time go through another set, if not its time to move toward the upper body. For upper body you will only need to complete sets of pushups until exhaustion for as much time as you have, but preferably no more than three sets. Be sure to keep good form and posture, and if you achieve a total of thirty you are well on your way as well.

At work it will be important to modify slightly how you go about conducting yourself. If you have a desk job, try standing and doing your computer work. Much technology has now been created to allow us to adjust from a sedentary workday so options should be provided by employers if not already. Standing requires your muscles to keep your body upright and will demand more energy in the process than sitting. Commit to sending some of your messages by hand instead of by email, if possible. A quick jaunt across the room only gives you more time on your feet instead of staying in one place. When lunchtime comes around, and the team is going out together, be sure to stay disciplined. Try to order grilled food or vegetable-based meals while out and suggest walking to the venue instead of driving if that is possible and safe. Next, with any leftover time you may have on your lunch-break spend it ascending a staircase you may have at work or by walking around the parking lot to get in a little “extra-cise.” In fact, cut out all elevator and escalator trips, every movement should be reliant on your feet!

Going The Distance

Throughout the rest of the workday continue to challenge yourself as you did in the morning. Continue to deliver messages by hand and so forth; if you have a job that requires you to be outdoors and working with your hands, you essentially are already taking your trip to the gym. Outdoor work is great not only because you typically are performing physical labor, the extending time it takes to perform the tasks can help burn thousands of calories. Warm weather can help produce sweat and shed some water weight as well. Keep in mind to stay hydrated as the demand in the hot weather will produce more sweat and in order to stay working at a steady pace will require refreshment. Switching up the diet is something to consider when working outside as well, when you are subtracting calories from a diet. Be sure to still keep fruits and grain in the diet to provide enough carbohydrates for work but not enough for it to be stored as body fat.

As you return home from a long day of work, fight the urge to order pizza for the screaming children and offer to cook something healthy, such as grilled chicken and vegetables. You will be not only getting a solid source of protein but be leading a good example by choosing healthy meals. Instead of sitting down on the riding lawnmower, get out the old push mower and go to town. Convenience will not be your friend during this time, but that is simply the point. You can burn hundreds of calories alone by pushing a lawnmower so if exercise is short to come by, get it however you can.

Finish Strong

By days end, before you go to bed go through the exercises from the morning once more. You may be sore, but it is the best time to heighten the metabolism just before you fall asleep. If you can complete these tasks and maybe add in a few exercises or a trip to the gym here or there you will be feeling good and looking good without having put in too much effort.

Life can be very demanding, and understanding and dividing up our time can be difficult. But it is not difficult to remember it only takes roughly thirty minutes of exercise per day to make a difference in our health.  
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