Top Secret: The Busy Man’s Guide To Staying Fit

Every man has a hustle. As a man, when you have a job, a family, and fitness goals, balancing “time is money” with “health is the new wealth” can seem daunting. Squeezing any extra time out of your 168-hour week to go to the gym can be really difficult to schedule, and frankly, just plain annoying. Trust me: I know all about it. Staying fit would be a gist for another millennium.

staying fit

Sometimes, it just feels like 24 hours isn’t enough for you to call a day. The truth is, like every other man, trying to balance all the aspects of your life could be overwhelming and stressful. We all have the same amount of time in a week. The only difference is based on the value we place on the activities we choose to fill that time with.

Balancing ”time is money” with ”health is the new wealth” can indeed be daunting, but with proper management, can be the easiest task of your life.

If you’re really interested in staying fit and want to make fitness a major priority in your life amid your very busy schedule, learn from these amazing tips.

7 Amazing Tips for Staying Fit for Every Busy Man:

  1.   Work Out Efficiently

Pick a workout form that you can do almost anywhere, whether you’re traveling or getting home from the office late. Ideally, this will be a form of exercise that doesn’t require much preparation and that accomplishes significant physical gains in a short period of time. You could incorporate practices like stretching, walking, climbing the stairs and lifting objects. Taking leisurely jogs home a couple of times per week is another form of exercise which would see in your staying fit.

2.   Pay Attention to Nutrition




Yes, exercise is important. But, for busy, high-stress men wanting to drop weight, get back in shape or stay fit, nutrition is where it’s at.  It is often the most difficult part of any fitness plan. However, it’s also the most important. You can train your butt off, but if you’re eating pizza and burgers every night, you won’t see results.

Use a night or two per week to plan and prepare meals, or ask your spouse to do it. If you’ve already got your food planned out for the next couple of days, you’ll be much less likely to eat something that won’t help you reach your goals.

3.   Make Fitness A Priority And Stick To It

One of the most cited reasons you could skip a workout goes something like this: “I am just too busy at work today; I can’t make my fitness class.”

We could easily show up to certain appointments only when they become top priorities. We give excuses for missing out on certain engagements. The truth is that when we really need to, we get out of the office at the time that is necessary. Make a schedule (write it down if it helps!), stick to it, and remind yourself that working out is a priority worth keeping.

ALSO READ: 5 Ways To Become Fit Without Visiting The Gym

4.   Always Have A Back Up Plan

staying fit

No matter how well prepared you are, your plans are bound to break down. If you’re a busy dad, you’re going to have to learn how to make adjustments on the fly. If your kid gets sick, your partner has a crisis at work, or your car breaks down, the gym will fall further and further down your priority list.

When that happens, it’s not the end of the world. Have some at-home workout plans in your back pocket and use them when you need to. And, depending on your goals, maybe forgo that second helping of dinner.

5.   Track Your Activity Levels

staying fit

“If you don’t measure it, it doesn’t exist”. That’s a slight exaggeration, yes! but this old saying really has some truth to it, especially when it comes to exercise and staying fit. Make a note in your calendar every time you work out, and add up your workout sessions at the end of each week, month, and year so you can monitor your progress and identify areas for improvement. Measuring your activity levels (and ideally keeping notes on your progress) can help you to stay on track and realize when you’re slipping before you’ve completely lost the habit.

6.   Choose Something Over Nothing

You don’t need an hour—or even 30 minutes—to get a complete, effective workout. And some exercises is virtually always better than none. Heck, even seven minutes can make a difference! We can always find a few free minutes in our day (yes, we can!). With an effective program, and done frequently enough, short and speedy workouts can do wonders to both the body and mind. Squeeze in fitness wherever you are and no matter how much time you have with bodyweight exercises or with the help of apps with pre-programmed short workouts—you can even do some exercises at your desk!

READ MORE: Top 10 Useful Health Hacks You Need To Know

7.   Supplements Too Count!

staying fit

Amidst the ups and downs of a busy man, the diet can’t always be 100 percent on track. But even when you’re not downing chicken breast and brown (unpolished) rice for that lean physique, it’s really important that you remember your health should always be your number one priority.

No matter how “on point” your diet is, supplements can really benefit your overall health and wellbeing. Try incorporating a greens drink every morning for those fantastic vitamins and minerals. To that drink, you could try blending multivitamins and fish oil.

This health drink won’t help you get shredded or bulk up, but it will certainly help maintain your body’s proper functions.


An additional tip could include taking vacations and spending quality time with your family.

staying fit

Keep a good attitude, hustle tight and remember that, no matter what happens, it is your consistent effort toward health and fitness that will make the changes you desire.

What are your tips for staying fit with a hectic job? Share in the comment section below.