Workout regimen on a busy schedule?

[skinnyblack28]

i work 12-14+ hour days and my job is very physical (oil rigs) and im usually gassed by the time i get home from work. then its eat, shower, go to bed, get up at 5 am and back at it, so i dont have time for the gym.

but i also really want to get in good shape
anybody have any advice for some who is usually very tired when i get home and works long hours?
was thinking about trying some of those 30 day chest arm abs challenges and drinking tons of protein shakes.

also i have a hard time sticking to a strict healthy diet after long days i crave sweets and love my junk food sometimes but also eat a lot of fruit veggies chicken etc so i have a decent balance i guess of bad and good food but really struggle being on a strtict diet.

[KaisaEeva]

make sure you don't drink too much protein, as most of the time the body doesn't asorb it all, and just disposes of it. One thing I do during the school year is get up early to workout, even if its half an hour and then working to make it more and more time as I adjust. The plus side of this is that it isn't after work, so you won't be as exhausted, although you will be for the first week while your body shifts to the change.
One thing is don't think about things as a diet. Generally I cave and say I can have a small amount of junk food, I usually do it as if I can complete this workout I get this, because it gives me motiation to finish. Also, generally after a week of not having it the cravings will start to lessen, it helps if you don't keep the food around in the house, because your more tempted to eat it if its there.

[TonyRyan]

I work in a meat department, long days usually. But the first thing I do when I wake up us work out. 4 minutes of pushups, 4 minutes crunches, 4 minutes with a 25 lb dumbbell in each hand, then I shower, eat and go to work. I eat lots of eggs in my meals and it's kept me fit and I've even gained about 10 lbs of muscle in the last 7 weeks. I do this daily and give myself a day or two off per week to rest.

[BertMacklinFBI]

what do you do at an oil rig?

[skinnyblack28]

work my ass off

[BertMacklinFBI]

I mean like for the physical part. are you always lifting heavy things or are you mainly operating consoles?

[skinnyblack28]

heavy manual labour all day on minimal food and maybe 1 10 minute break during the day if im lucky otherwise we dont stop working

[BertMacklinFBI]

that's pretty physically demanding labor. you should already be getting a decent workout and building muscle from that. but I get it if you wanna go the extra mile. honestly at this point you're just going to have to try and make time and force yourself to go if you're really tired after work.

[skinnyblack28]

u do get very strong etc with the job. I've lost 30 pounds in 6 months. but i wanna get really in shape something good to look at with my shirt off only training gets u that

[knotme]

How many days do you have off?

[skinnyblack28]

none really if my rig is work than i am and if i do have a day off i found out last minute the night before but sometimes ill work 30 12 hour days before i have a day off

[knotme]

So, fast and efficient. You can do pylometrics (explosive movements) push-ups, lunges, squats.

Circuit training and HITT training as well

You should be able to get a good burn and sweat in less than 30 with all of them

[Chris011]

Try doing some HIIT workouts.