How do I make a schedule after work?

[Anonymous]

Work is from 7 am to 4pm.. i get home tired and if i sleep i won't wake up until midnight 60% of the times.. and if i dont sleep i get sleepy at 8 and dont have the energy to hit the gym..
Also i can't go to the gym after work because im tired..
I need help.. alarms dont do much for me after work..60% i will wake up and go back to sleep

[Levin]

You probably need to find a pretty solid structure. Your body will work on the basis of patterns of behaviour.

However, you also need to be realistic.

You're tired after work for a reason. You need to decide if you're too tired to realistically do a heavy work out.

I pattern it this way. I have two heavy workouts on Saturday and Sunday.

That way, I can have two moderate ones on Wednesday or Thursday. There's no point punishing yourself, if you can't take it.

You also need to learn how to decompress. Yin follows yang, in Chinese philosophy. You need to find ways too cool down and nurture your body. Whether that is with a nice walk after work. The right foods. Stretching. A bedtime regime of reading and switching off any bright lights and computers. Meditating.

Realistic workout regimes. At home, if you can work out at home, then you don't have to spend that time going to the gym, the travel time. I have a pullup bar. With some gymnastic rings hanging down from them, and a weight vest, and a pair of parallettes. You can do pretty much anything. You have pullups, dips, inverted rows, weighted pressups, if you have some free weights you can do some shoulder pressing movements. I have a barbell and a squat rack so I can also deadlift and squat. But there's jogging, too.

You might want to consider getting up earlier and working out, too.

Waking up at 5am is realistic if you can go to sleep at 9pm. Get 45 min workout in each morning. Then you don't have to strain yourself after work when you're tired.

Some inspiration videos, but there's lots on youtube.

https://www.youtube.com/embed/_Qwqqyj4jkk

[Asker]

Damn i appreciate it.. didn't expect someone to really answer... thank you very much for the effort..🌹

[Levin]

That is no problem. If you found the above video helpful, he has lots, ie a pressing one here:

https://www.youtube.com/watch?v=qHvMDlQ8Zyk

[In_Trance]

That's a standard work week so I don't see what the issue is. As far as the gym is concerned I just don't think you want it bad enough

[On_cloud_wine]

hm… maybe work out before work.. that’s a 9 hr shift.. I’d fall asleep too.. if you have a 24 hour gym, maybe work out at midnight after your long nap lol then eat your heaviest meal. Food always makes me tired