Diet & Nutrition Lifestyle Self Improvement

How to Get Your Dream Physique when you have no Time for Gym: 10 Muscle Building Tips for Working Professionals.

As per the survey the most common excuse for not exercising in “No Time”
Everyone has its own reasons for not exercising, but it all comes down to poor time management and fear.


Related: How to identify your Priorities and manage time.

But if you look deeper into your daily schedule and you will find a lot of time which you can utilize by doing some workout. Because according to me the most important reason for not doing the workout is the lack of motivation.

This article is for Busy Working Professionals: How to get in shape when you have no time.

We are giving you 10 most promising strategies suggested by the psychologists, exercise scientists, celebrity trainers, authors, and busy everyday people.

1. Begin with a Plan.

Write it down: Write down your plan and paste it onto your Wall, your Desk, Add it into your Desktop Wallpaper, because written plans have 80% more success rates.

  1. First of all, find out the best time for the workout as per your schedule.
  2. Be more specific whats your goal. For eg Weight loss, Fat Loss or Muscle Building.
  3. Get your self a nice gym outfit and shoes, this will motivate you.
  4. Do not make any appointments during your gym slot.
  5. Learn to say “No” for any unwanted calls, work, meetings or outings.

2. Start with five minutes a day.

No matter if your day is packed with meetings and other commitments, you can still take out five minutes for yourself. This is the most basic example of self-care and love.

  1. Start with five minutes morning or evening walk.
  2. Start with Five Minutes Yoga.
  3. Start with Five Minutes of Skipping.
  4. Start with Five Minutes of Running.

Just start wherever you are Because the idea is to get yourself into a new habit. Start today with 5 Minutes and Repeat again.

3. Stay Active in front of the TV.

I usually don’t watch TV but whenever I sit in front of the TV I make sure to make the most out of that watch time Because then I become an active watcher. You can also become an active watcher

  1. By doing some crunches.
  2. Some Yoga Poses.
  3. You can do push-ups, Triceps Dips, Squats and much more.

And if you don’t want to miss that interesting movie or serial you can utilize the break time in between the shows.

4. The money will Help.

Money is a perfect motivation, so if you are still not motivated to join a gym or to do some workout. I would suggest you take an Annual Gym membership and pay its advance. This way you will stay motivated because you have already put your money on the stake and you must make the best out of your hard earned money.

5. Avoid Indoor Meetings.

Next time you want to arrange a meeting with your friends, colleagues or somebody else wants to spend time with you we have some hot new ideas to do this.

  1. Go for a walk to any park or lake.
  2. Go for some yoga session.
  3. Go for trekking to any nearby place.
  4. Go for Cycling.
  5. You can also go for running.

6. Find your Inspiration.

As I said earlier there is no lack of time there is a lack of motivation. If you also feel demotivated you must find someone who can motivate you, any friend, any colleague or any person who wants to see something good in your life Or, join an online community like that emphasizes can-do camaraderie.

7. Know Your Strong Pursuit.

Every human being is unique in terms of their strong body parts. So when you start doing workout do not follow anyone blindly just because they are good in some sort of activity. For e.g. do not start running just because your friend is a good runner. You must give your self enough time to identify your strong areas. If you are confused how to find it out see “Your Fitness Personality.”)

8. Wake Up Early.

No matter how busy is your life, if you can wake up early in the morning, trust me you can make time for anything. Just try to wake at 5 Am in the morning and if you are already doing it and still can’t find time then wake up at 4 Am. To save your time in the morning lay out your workout clothes in the night and you will not waste your precious time.

9. Buy a Cycle.

It’s easy to hop into your car, bike or public transport. But if you really want to bring discipline in your life and wants to practice hard love try to use your bicycle whenever you go out, at least twice a week if not daily. This slight change in your lifestyle will help you to come out of your comfort zone.

10. Learn the Art of micro-workout.

Whenever I am at home during my week off, I try not to sit idle for more than 2 hours. I keep myself engaged in some micro workouts. I start doing some abs crunches, Triceps dips on my chair, Incline Pushups on my Table.

But you should not restrict yourself to these workouts, you can find your own way to find out what’s best for you.


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