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- 05/05/09: Newsletter
- 10/22/08: Newsletter
- Strengthening Your Legs
- Working Out on Empty Stomachs
- Making Cardio Less Painful
- Avoid Crashing
- Coping With Sweets
- Increasing Metabolism
- Organize Your Training
- Eating Habits
- Visceral Belly Fat
- The Best Running Shoe
- Strength or Aerobic Capacity?
- Toning Legs with Cardio
- My Doctor's Scale is Off
- More Reps and their Effects
- 04/24/08: Newsletter
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- 8-29-07: Newsletter
- 6-20-07: Weight Loss
- 6-13-07: Back Injury
- 5-08-07: Friendly Pressure
- 4-27-07: Running Routines
- 4-20-07: Cycling Cardio
- 4-10-07: Back Injury
- 4-03-07: Lunges Quads Butt
- 3-27-07: Running Off Fat
- 3-27-07: Runners Diet
- 3-23-07: Eating Late
- 3-13-07: Abs for the Obese
- 3-07-07: Supplements
- 2-21-07: Carbs Weight Gain
- 2-14-07: Accurate Bodyweight
- 2-07-07: Weight Fluctuations
- 1-30-07: Best Oatmeal
- 1-21-07: Winter Cardio
- 1-14-07: Training Children
- 1-10-07: Sick Bay
- 1-03-07: Shin Splints
- 2006: Archives
- 2005: Archives
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06-14-06// Balancing job & training
How do work 60 hours a week and stay in shape?
Chris:
I have been working out for several years and consider myself to be in good shape. During the winter months I have no problem sticking to a program and doing all the things that are necessary to make good gains. However summers are a different story. Living in a resort area means more tourists during the warm months. Since I work in the restaurant my work day has increased from a forty hour week to about sixty hours. Lately life has become so busy that it has become hard for me. I now have 2 young children and a wife at home that are obviously my first priority. Between spending time with my family and going to work I rarely have the time or energy to get a good workout. As a result I sometimes don’t feel like doing anything or I only have time to do part of my workout.
I normally do cardio and abs everyday. I weight train about 5 days a week. My weight training program consists of 2 body parts a day for a total of twelve sets per body part. Is there a better program for me to accomplish my goals? How do I balance spending time with family going to work and staying in good shape during the busy summer months?
Josh
Josh:
It’s important to adjust your workout to fit your lifestyle. Working sixty hours a week, spending time with family and trying to stay in shape requires a plan. Doing the same type of workout that was successful during winter months when you had more time and less stress just won’t work. It’s time for a tune up.
I prefer to think of the seasons as different phases of my workout routine. This helps me to stay physically and mentally fresh all year long.
Let’s face it all of us here at the beach have a little extra time during the winter months. Therefore it’s easier to spend some of that time at the gym. This makes winter perfect for gaining size and strength. Workouts can include more exercises and sets. You can afford to rest for longer periods of time in between exercises. It’s also the perfect time to work on any weaknesses you may want to improve.
Spring is a good time to become leaner. After all who wouldn’t want to look a little better on the beach? During the spring change your focus from size and strength to overall condition. Workouts should begin to speed up. Take less time between each set and make sure to do each exercise with perfect form. Slowly increase cardiovascular workouts and begin to watch your diet a little more closely.
The summer is mostly for maintaining your shape. Just about all of us become busier during this season. Therefore it’s much more difficult to make gains. The temptation to skip workouts and go to parties, picnics and other fun things is sometimes too great. Don’t waste all of your time in the gym. Instead streamline your workouts to give you more bang for your buck. Reduce the time you spend in the gym by cutting your sets in half. Pick up the intensity by allowing little to no rest in between sets. Change your weight training to three days a week instead of five. Make your cardio workouts shorter more intense sessions. Add a cheat day at the end of the week to allow yourself to eat things that you enjoy most. Eat sensible during the rest of the week.
Frequently changing your workout to suit your lifestyle helps to keep you physically and mentally fresh. It also allows you to fulfill family and work obligations without neglecting your health. To me change is a good way to stimulate both your mind and your body. Just like the seasons it would be boring if everything remained the same all year long.