One Reader’s Example of Building the Exercise Habit

Dec 20th, 2007 by Mehdi Tags: Strength Training

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Here is a sample of what I do on Monday, Wednesday, and Fridays.

4:30 AM - Wake up, wash face to get awake, get dressed and ready to workout.

5:00 AM - Start warm-up: exercise bike, body-weight squats, push-ups, various stretches, etc. This does not include warm-up sets of the lifts being done. That is part of the workout time.

5:15 AM - Start actual workout. So, actual workout starts 45 minutes after getting up. Warm-up sets are done at this time so heavy lifts don’t start until I have been up from 45 minutes to an hour. I know an hour is best but I am pushed for time in the morning. I just use caution and am sure to warm up good.

6:00 AM - Finish workout; start 30 min. Cardio.

6:30 AM - Finish cardio; take shower and clean up for work.

7:00 AM - Eat breakfast

7:10 AM - Leave for work; drive 45 minutes to work (one way)

8:00 AM - start work

Usually arrive home from work at 6:00 to 6:30 PM but sometimes as late as 7:00 or 8:00. That is why I workout out early. If I get home early and have to go somewhere or work on something at home it is 10:00 at night before I know it and I miss a workout. If I workout in the morning it is done no matter what else happens throughout the day. Of course these times aren’t set in stone. They are just a general outline of the way the morning usually goes.

On Tuesday and Thursdays I don’t have to get up until 6:30 (NICE!!!) That’s one reason I like cardio post workout. Only have to get up early 3 days per week instead of 6 days.

I know it wasn’t necessary but I just felt like sharing with everyone what my typical day looks like since I started working out again.

Inspiring Dedication & Sacrifice. I admit, 4:30am is too early for me. But I would wake up that early if had no other choice. I worked for 5 years as an employee working shifts (1:30pm-10pm & 8am - 5:30pm). What I did:

Workout Before Work. Wake up at 8am, have breakfast. Prepare food for the rest of the day. Wait for an hour for my spine to get hydrated, workout, shower. Do other stuff for an hour, then leave for work. Home at 11:00, light snack, go to sleep.
Workout After Work. Drive straight from work to the commercial gym. Once I had a home gym: go directly home & workout first thing. Eat, prepare food for the next day, shower. Do other stuff until bed time.
Social Life. Only on weekdays I don’t workout & on weekends/holidays. Which is at least 4 days out of 7.

Prioritize. Arrange your life so you don’t miss workouts. Same with eating healthy: go the grocery, have healthy food at home, prepare your food in advance, take food with you, etc. It’s a lot of work? Certainly, but:

It’s only 3days/week
You get used to it
There’s no something for nothing

What About You? How do you make working out fit in your life? Click here to share your tips.

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20 Responses to “One Reader’s Example of Building the Exercise Habit”

on 20 Dec 2007 at 5:52 pm1Marc

I think you made a mistake under the Social Life paragraph…it says you don’t work out on weekdays and weekends…just a heads up
on 20 Dec 2007 at 6:21 pm2Daniel

That’s dedication for you. I’m at the gym by 7am for an hour, then come home and run for an hour. All done by 10am. Usually do a 20 min workout at home in the evenings. Things will have to change new year though when i start shift work.
on 20 Dec 2007 at 6:32 pm3Chad

Sounds like my schedule. I get up at 4:30 and then have breakfast (six eggs and either bacon or hamburger), write in my journal, and then get to the gym about 6:00 after I’ve had time to let my food digest a bit. I do an elliptical warmup, then onto Strong Lifts 5X5 II, and follow it up with 30 minutes of cardio. Works great since like Tony, I can sleep in until 6:30 a few days each week.
on 20 Dec 2007 at 6:54 pm4Alex

I used to workout during my lunch our at my work from 12-1 each day. I found that this didn’t work though because lifting heavy weights made me incredibly tired so it affected my performance at work. Now what I do is stretching and cardio during lunch hour, which actually gives me more energy at work. I do heavy lifting after work, which gives me something to get psyched up about during the day.
on 20 Dec 2007 at 7:48 pm5mutt

Up at 6:30am
- breakfast
- shower
- coffee, and out the door for 7:30

At work by 7:45
- get stressed out
- get stressed out
- get ready to leave

Home by 3:45
- nap for 30 minutes
- eat preworkout meal at 5pm

hit the gym for 6:00PM. Home by 7:30PM
Bed by 10pm
on 20 Dec 2007 at 8:57 pm6krets

I hit the gym on my way home from work. It helps me release the stress of my day and gives me some extra pep for whatever I have going on that night. I work from 7:00 to 4:00 so it’s also nice to get to the gym before the after work rush starts.
on 20 Dec 2007 at 9:25 pm7splint.chesthair

Big fan of the morning workout. Up at 5:30 and out the door by 6:00. I start my warm-ups around 6:30 I finished working out, whatever it is by 8:00, hit the showers and am at work by 8:30. I have a gym at work.

One tip, I never was able to work out in the morning. I mean seriously. I had no energy and would almost be reduced to tears trying to gear up the focus and energy needed to lift. Every time I tried it I wondered how the hell people could do it and I often gave up after 1 day. Then I made a promise to myself to try it out for 3 weeks and if I didn’t get used to it, I’d quit. Well, I’m hooked now.
on 20 Dec 2007 at 9:36 pm8other noob

This is a response to Marc. I think he says he has a social life on the weekdays when he is not working out and also on weekends. As for the morning workouts I can’t do it, unless I had to. I used to be military where all we did was run. I can’t imagine lifting heavy weights at early times in the morning
on 20 Dec 2007 at 9:56 pm9Mehdi

@Marc/other noob
I meant what other noob wrote. I added some words, let me know if it sounds better now. Feel free to correct my English, I’m trying to improve it.

@Alex
Had the same problem when working out before going to work. Very tired at work, often tend to feel asleep during meetings. If you can have a quick 20min nap it works a lot (I know not easy).

@mutt
Lol man

@Krets
Totally agree on destressing. I don’t understand people who come from work to hit the couch. I need physical activity, especially since my work consisted/consists of sitting on a chair all day. I need physical activity.

@splint.chesthair/other noob
You quickly get used to working out in the morning. Some say they don’t have energy in the morning, I say it’s in the head. If you’ve eaten well/slept enough, you’ll be ok.
on 20 Dec 2007 at 10:01 pm10Marc

It does sound better now…

Thanks again for doing this blog, its one of the sites I check out every time I’m online.

Keep up the good work
on 20 Dec 2007 at 10:22 pm11Mehdi

No, thanks to you for reading this blog Marc Let me know if you have topics you want me to write about. Thanks for the motivating words.
on 20 Dec 2007 at 11:07 pm12Alex Kay

Definately inspirational! I wouldn’t be able AT ALL to get up at 4.30… But that’s just me. I really like to do my workout at about 7AM before I usually go to work. This way, I feel energized and happy throughout the whole day, can have a much easier time facing challenges.
on 20 Dec 2007 at 11:08 pm13extremebody

Great blog, I enjoy all the tips. Keep up the good work you are truly motivational. I’m a fitness coach and get paid to stay in shape and workout every day, check my page for details. You keep me motivated with your progress thank you.
on 20 Dec 2007 at 11:36 pm14A.J

Are the guys that the article talked about single?
If so, i’s recommend y’all go a little easier on the hobby and start a family
on 21 Dec 2007 at 5:51 am15Tony

@AJ
I am Tony whose words are quoted in this article. Just for the record, I am 41 years old and have been happily married for over 18 years. I have 3 children: a daughter (16), a son (15), and another son (11). My wife loves me working out.

@Mehdi
Thanks for the article. I even showed it to my wife and she loved it.
on 21 Dec 2007 at 10:29 am16Mehdi

@A.J.
Thanks for the tip. Here’s one for you: “Familiarity breeds contempt”.

@Tony
Ah that’s great Thanks you for sharing in the forum Tony.
on 21 Dec 2007 at 1:26 pm17A.J

wow Tony, that is amazing. It seemed like that with your workout schedule you didnt’t have time for a family.
Hats off to ya!
on 21 Dec 2007 at 4:59 pm18Tony

AJ,
Actually, my family is the most important thing in my life. That’s exactly why I workout so early. My job takes the whole day, and the evenings are spent with my family. Dates (yes my wife and I still go out), ball games, homework, etc, etc, etc!!! Thanks for the kind words though.
on 22 Dec 2007 at 7:27 am19Dobbs

Forgive me, but I’m calling shenanigans on this post.

Unless “Tony” either has a very easy job, or a hefty cocaine/speed habit, there is NO WAY he’s maintaining this schedule at age 41. My guess is the former.
on 22 Dec 2007 at 12:41 pm20Mehdi

@Dobbs
Third option: determination. Sacrifice to get what you want. No matter what. Don’t limit yourself.

Remember what Fonzie was like? Cool. That's how we're gonna be -- cool. If you're not, I'll delete your stuff.
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