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    Okay, you probably have a job (including school for some of you). Between the actual time spent at work, commuting to and from work, getting ready for work and so forth, that's 60 hours or so gone from your week.

You also have relationships, whether it's with family, friends, romantically and so on. Those relationships need tending and attention, and they account for another good chunk of the available hours of your day and week.

And, of course, we all require sleep, time for relaxing and unwinding, time for hygiene, eating, errands and chores. So, where does that leave bodybuilding and fitness?

Unfortunately, our "mandatory" tasks often take priority over things like bodybuilding and fitness, which are "optional" activities. So, how do we stay on course and fit it all in? Here are some steps you can take to stay on track and maximize the time you do have available:

1. Have a Realistic Goal and a Plan

First, decide your bodybuilding and fitness goals. If your goal is to gain 20 pounds of muscle, write it down and give yourself a realistic deadline to instil a sense of urgency. Then, write down a detailed plan for how you're going to get there, including everything you require, such as:

- the time spent at the gym (based on your schedule, realistic time available, etc.)

- the days you're going to work out

- the muscle groups you're going to work on each day

- the supplements you'll be using

- the diet you'll be following

Then, track everything in a notebook or journal so you can see the work and effort you're putting into it, and the gains you're achieving, which will help you stay on track.

Remember, everything should be specific (put an actual number on it) and measurable (from hours, to grams of protein, to weight gained or lost, to muscle size you can measure).

2. Get In, Get Out, Get It Done

If you have a good plan (see Step 1 above), then you know exactly what your goal is before you get to the gym on a given day. That means you're not going to be wasting time deciding what to work on that day. You head right toward it, primed and ready to pump.

Next, if you're pressed for time and know you only have limited hours in the week, maximize every minute. That means:

- cutting down the socializing and chit chat

- shortening the breaks between sets

- keeping your water bottle full and handy (so no trips to the drinking fountain)

- avoiding redundant exercises (i.e., work the chest area once, instead of working the same muscle/group from the same angle multiple times with different weights/machines)

- training during the off hours, when fewer people are in the gym, which frees up weights and machines for more efficient use and also means fewer distractions

- using machines rather than free weights when you're really pressed for time

- cutting down on the straps and wraps (if six time Mr. Olympia Dorain Yates didn't use straps to lift more weight, why should you? Not only do straps and wraps take a lot of time going on and off, but they may actually induce you to lift more weight than is safe or right for you.)

- spreading your workout over more days (I know, that might sound like a contradiction, but spreading a workout to more days and less time each day can make you fresher and more energetic, and therefore, maximize your results in a shorter amount of time.)

- not filling up on food before your workout, which will provide added motivation for getting through your workout in the least amount of time

- altering your workout (if you're really pressed for time) for that day to exercises that require a single movement (e.g., bench press, squats) and then training with fewer reps and maximum weight/intensity

3. Keep the Motivation and Enthusiasm High

If you lose your motivation and enthusiasm, then all the time in the world won't get you to your goals. By keeping your motivation and enthusiasm for your bodybuilding goals high, you'll save time by zipping through your workouts, rather than dragging through them at a much slower pace.

So, how do you maintain that motivation and enthusiasm? Here are some tips:

- Use visual aids (of the physique you want [or don't want], or of the people you want to attract).

- Get the proper rest, recovery and sleep time (if you overdo it and don't allow your body to re-energize, repair and revitalize, you'll just wear yourself down and sap your motivation and enthusiasm).

- Eat the proper foods, take the proper supplements, which will boost your energy level and enhance your motivation.

- Use short-term goals to achieve long-term results (it's a lot easier to reach a short-term goal, rather than looking at the big picture that may take years to achieve. So, focus on every step you accomplish along the way to see the gains you're making toward that long-term goal.)

- Try using music and/or aromatherapy (scented oils, for either inhaling or massage) to alter your mood and enhance your motivation.

- Focus on breathing and fill your lungs using the diaphragm. This is a great way to not only reduce tension, but also works the diaphragm, which is used a good deal in bodybuilding.

- Seek support from family, friends and other bodybuilders and/or role models.

- Reward yourself whenever you achieve a goal.

- Keep learning about your body and seeking knowledge about bodybuilding, which will keep your mind involved and focused upon bodybuilding and fitness.

- Don't forget the other interests and hobbies. Too much of any one thing can lead to burnout, so do include some variety in your workout and in your life to stay fresh and motivated.

About the Author

Gareth ap, an expert in the field of muscle building for the past 10 years has put together a complimentary report revealing the REAL secrets to packing on muscle and attaining that perfect ripped look in lightning quick time. To download it instantly please visit http://www.muscletoneperfection.com