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How to exercise despite a busy schedule



Fitting in workouts despite having a full-time job is difficult. One of the most popular reasons for not working out? According to the poll, “no time.” Lavinia Rodriguez, Ph.D., a clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management, believes that if you analyze that excuse at close range, you’ll realize that it’s generally about something deeper.

That’s the most common reason, she tells me. “It’s a lack of motivation, a lack of enjoyment,” she explains. You don’t need me to tell you how difficult it can be to find time to work out if you’re a corporate career aspirant. But there’s a good reason why you should: Workplace productivity, concentration, and energy levels can all benefit from regular physical activity.

Making time for exercise can be a challenge for most of us at some point or another. Getting out of the house to go for a jog, spin class, or yoga mat date is probably the first thing to go when your inbox is bursting at the seams, your boss wants to set up another 6 p.m. meeting, your kids need baths and dinners prepared, and you haven’t had a full conversation with your significant other in weeks.

Even if you have plenty of time to work out, it’s critical to do it when you feel pressed for time (instead of, say, running). Even if you’re not training for a race or working toward a goal, getting 20 minutes of exercise a day may do wonders for your mood, outlook, and general well-being. As a bonus, it’s also beneficial for your family, friends, and coworkers.

In the end, exercise is essential for everyone hoping to advance their profession. It’s still a valid concern, though: Is it possible to strengthen your body while also managing a demanding job schedule? So how can you fit exercise into a hectic schedule? No matter how busy you are, here are some tips for making sure you get your workouts in on a regular basis.


Create a Strategy.

Chris Evert, an 18-time Grand Slam tennis champion, says the best way to fit fitness into your schedule is to write it down. Identify the optimal time of day to exercise and record it in your calendar as a recurring event.” In this method, it will appear on your calendar every day, reducing the risk of you booking something else at the same time.

You’ll have a mental picture of when and how you’ll work out that day when you look at your calendar first thing in the morning, which will help you stay motivated.”

Decide on specific objectives and work towards them.

Assess your baseline fitness level and establish what constitutes “improvement” if you want to know if you’re building muscle. It’s important to know what you want out of your exercises before starting a new one.

If you’re aiming to gain muscle in a short period of time, this is extremely crucial because your goals will help you focus your efforts. Start by identifying three to five exercises that need improvement, for example (such as pushups, deadlifts, and curls). Decide how far you want to go with each of these activities, and then outline your goals for getting there.

As a starting point, you may want to try a few new things, such as a switch from knees-down to knees-up pushups, or an extra 40 pounds on your deadlift. In order to make the most efficient use of the limited time and energy you have, setting goals is essential.


Adapt your dietary habits.

In comparison to “lifting big things,” this may appear to be a less effective way to build muscle. In actuality, food and muscular growth are inseparable. It’s critical to eat in a way that promotes muscle growth if you want to see rapid increases in strength.

Nutrition-dense foods like vegetables, lean protein and healthy fats should be consumed in moderation and healthy carbs should be consumed in moderation. At all times, drink plenty of water.

Consume a pre-workout snack that includes both healthy proteins and carbohydrates before engaging in strenuous exercise. Consume a protein-rich post-workout snack after every training session.

Ensure that you get enough sleep. In order to get stronger after a workout, your body has to repair the muscle that was damaged. Rest days are essential to the body’s restoration process since it is during these rest days that the body is able to mend itself.

The micro-workout is the key.

Mark Lauren, a licensed military physical-training specialist, triathlete, and author of You Are Your Gym, advises that you never allow yourself to sit idle for more than a few hours at work or home.


Plan 10-minute pauses to stretch or do a small circuit workout at regular intervals, or do a loop around the block while you get a cup of coffee.

Random sets of body-weight exercises are a favorite of mine.

In an air-conditioned building, “one hard set of 12 or fewer reps won’t make most people sweat, but it will be enough to make a difference if done numerous times during the day,” adds Lauren.

He points out that doing 15 pushups or sit-ups takes less than 30 seconds. Make no excuses for the fact that you don’t have time. Set a computer alarm to remind you. Exercise suggestions for the workplace can be found under the heading “Workday Workouts.”

Bring the whole gang!

If you can’t get to the gym on a regular basis because of family duties, consider joining a group activity instead. Plan outside activities with your family, such as hikes, soccer games, strolls after dinner, bike rides, or visits to the gym.

Let the children make suggestions for fun family activities. Keeping in mind that you’re exercising for the benefit of your family is important, adds Pai. “The kids will value exercise more if they see how essential it is to their parents.”


At all times, have your training gear close to reach.

I keep a pair of running shoes and some clothes in my car at all times because I am always on the road and have an unpredictable schedule,” says Garret Woodward, who is a journalist. As a result, I will be able to run into someone no matter where I am. To add to the fun, there’s always a new place to run to discover and new sights to view. Even if it’s just for 20 minutes, the effort of making time may be rewarding, even if it’s just for a short period of time.”

HIIT and strength training should be combined.

In order to keep your cardiovascular stamina and increase strength in a short period of time, it is best to combine strength training with high-intensity interval training (HIIT). If you want to bulk up, lifting weights before cardio may be your best bet.

When time is an issue, you can tackle two birds with one stone by including HIIT into your workouts and incorporating strength training into your rest intervals. Performing burpees, for example, followed by a few presses as a recovery exercise is an excellent example. You may burn fat, keep your cardiovascular fitness up, and keep progressing toward your strength goals by combining these two types of exercise..

Think positively.

Self-criticism and self-blame are potent motivators, according to psychologists, and can help you make healthier lifestyle choices. It’s a good idea to reword negative thoughts such, “I’m too busy to work out,” by saying “I choose to make myself a priority.”

“I do have time to be healthy,” you might say. “I’m up for a physical activity today,” or “I’d want to.” Positive patterns of thought gradually displace negative ones, allowing you to see the options in front of you more clearly.


Make sure that you’re keeping track of your progress.

Do not forget to keep a journal of your workouts. Include the exercises that you did, the weights you used, the number of reps you completed, and your overall feelings while working out. Achieve your goals by tracking your progress and planning for the next hurdles you’ll face.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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