6. Time your meals and workouts
We get it: You’re a busy guy with a busy schedule, and getting a workout in can be difficult enough as it is. But if you really want to hammer your body into shape, you’ll need to schedule your effort for optimal results. Here’s our top tips for scheduling gym time around a weird work schedule.
In a perfect world, Donavanik says, you should do a cardio session in the morning—on an empty stomach if you can manage it—then lift weights later at night. Only have time for one workout? Lift weights before cardio, and “work out when you have the most energy. That’s when you’ll get the most out of your workout—when you feel your best and when you can put 100% effort in.”
For your meals, prioritize a big, protein-rich meal in the morning (after that cardio session), and eat lighter as the day goes on. Dinner—ideally green veggies and some lean protein—should be your lightest meal of the day.
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