Is the good physical form a privilege only for those who have free time and are the others left to live for the dreaded, healthy and beautiful body?

Not at all.
To convince you, we offer some practical tips for maintaining a good lifestyle and how to pursue your fitness goals while you work.

Review your training habits

To many of us we are familiar with long working hours, lack of energy and motivation after training, abuse of poor quality food, and psychological frustration as a consequence of these factors. With long working hours, it is natural not to be able to spend as much as two hours for workouts, showering, changing clothes, socializing in the room and moving home. You can significantly shorten the time spent in the gym while increasing your workout performance.



If you are training for mass or strength, leave your exercise simpler and clearer from exercises.
Avoid insulating exercises as well as several exercises that focus on the same muscle group. Use superseries, triceps or giant series.

If your workouts are strength-oriented or general-fitness, pay attention to training systems such as Rest-based training, interval or circular workouts. Do not be afraid to include basic exercises in your program and combine them with hybrid movements so you can work for the whole body in a shortened time span.



Be creative - at home with little or no equipment, you can also be very effective in your workouts. Learn to work well with your weight and move on to more complex exercises with it. Invest in elementary devices such as a pair of dumbbells, resilient bands, a mobile dial for picking. A smartly selected combination of these can provide you with a 25-30 minute interval to provide you with a qualitative load that will bring you more than one hour's benefit from a one-hour gesture in the hall to which of the countless multifunctional machines to target.



Instead of trying to spend two hours of your day visiting the gym, divide your workouts into two shorter ones - one after getting up and one at lunchtime or after work. Yes, this option requires a little more self-discipline and organization, but you will find that it may be more effective for you. After a certain period of adaptation, this puts the body in a specific working mode and makes it more efficient and workable.

Additional fitness tips for busy people

Shorten the break time between the series - this may require some reduction in workloads, but it also has its advantages. You will add an aerobic element to your strength training, which will also benefit you if you do not have enough time for your planned cardio activity. Let the 30-second rest interval between exercises in the selected super-series version be a baseline. Break between sets is not longer than 2 minutes.



Avoid social contacts in the gym - although it's nice to talk to colleagues from time to time, it imperceptibly loses much of your time and concentration.

Listen to music with a headset during a workout. So others will tend to worry less, and at the same time, music can serve as an additional incentive for your workout.
Find a gym that is close to your workplace. Even if it is not as well equipped as the one you are used to training, you can always adapt your workouts so that you do not compromise the results. So you will not waste valuable time in moving.
Spend 20-25 minutes each morning for total joint warmth and basic "stretch marks". They will provide you a fresh start of the day and reduce your warm-up time before your main workout.



Despite the busy daily life, leave your day off work - this is of utmost importance for your mental health. Rest can be active by leaving a lot of physical activity during the day, but do not feel guilty if your body and mind need a complete rest - sometimes it is far better to spend your entire day in the bed with a book in your hand than to force yourself to train directly.

Some small tricks

In order to maintain a healthy lifestyle, nutrition and elementary lifestyle habits are especially important in addition to the training regime.
Instead of keeping part of your workplace for emergency supplies such as chocolates, wafers or other sweets, fill in some healthier alternatives such as nuts, black chocolate and more, you can even prepare home-made tonic shakes to consume during the day.




To stay working and fresh during the day, consume 4-5 cocoa beans or green tea a day during the day.

Prepare your food for the day at home and distribute it in portions.
In the evenings, do not waste time in meaningless activities - lie down as early as possible to ensure quality rest and body restoration.