Getting into shape while being paid :hard work:

Cardio was not a issue in my time. I was a runner in Middle school. Something on the three mile run routinely. More often one and two mile. I had some good competition from several others but were nothing special in terms of time over distance. I think 6 and 40 mile, 16 for two and a bit over 30 for three. I was better at the mile than three. Not too many of us in that group could do three within the limited class time.

Switched to a ten speed and considered everything inside 50 miles radius is possible in a single day between morning and night. Used to put away 30 miles after dinner before bed. Those were the days. That old thing is still in storage. It will take too much money to restore it today. It's got too many thousands of miles on it.

 

I'm going to respectfully disagree with you. Manual labor, performed on a regular basis, can improve your health and physical appearance as long as you keep your diet in check.
It's recommended to do 30 minutes of physical activity per day to remain healthy. 4 x 15 walking to and from the truck would be more than 30min and lifting/ carrying boxes would only add to that. *ANY* activity is better than nothing. Doing these things quickly will build cardio...to a point.
Also...true manual labor is a great way to get into shape. Years ago, when I traveled with carnivals, I was in great shape. 220# of solid muscle, 8% body fat. I *worked* 2 days a week, sometimes 2 days out of 10. I also limited my caloric intake. At 6'1 I wasn't huge but I was well proportioned...48" chest, 31" waist and the legs of a professional body builder. Will moving furniture do this? Probably not, but it will be better than just driving a truck.

 

Been hit on plenty, but get the diet right first. The struggle is real. My favorite road food was eggs. Boiled eggs and scotch eggs. Id make scotch eggs while home and take them with me when I left. They kept very well and are extremely filling.

Your question was more about building muscle though. Lose weight in the kitchen, get fit in the gym (or where ever you can). Body weight calisthenics is what the military preaches and I've always bought into that idea.

 

MidwestGator’s Scotch Eggs

6 eggs boiled to taste (hard boil or soft boil)
2 tablespoons flour
1 lb. sausage of choice. Recommend a mild breakfast pork sausage
2 eggs (whisked)
Panko breadcrumbs or substitute of choice
Seasoning of choice. Recommend powdered mustard, powdered onion salt, garlic pepper, parsley, and Italian seasoning

Season the sausage and place it on a rolling surface. Use a rolling pin to evenly roll it to a thin sheet.
Roll boiled eggs in flour then wrap completely with the thin sausage trying to get an even layer of sausage around the entire egg. Repeat until sausage is gone.
Dip the sausage wrapped egg into the whisked egg then roll in bread crumbs. Tip: use one hand for dipping, one hand for rolling. Wet hand / dry hand. Highly recommended you repeat for double breaded scotch eggs.
Preheat air fryer @400
Spray oil on air fryer rack and breaded eggs
Cook for 16 minutes (8 mins per side)

Let rest, cut in half, add a spread. Recommend a smashed avacado mixed with a horseradish mustard

 

Yes. Resistance exercise is best. And you'll get a fair amount of movement as well just unloading and walking.

Walking is great. Watch your carbs, sugar, and snacks, and you'll be ok.

 

###### driver that looks good!

 

It works. I unload gas cylinders all day and push two on a hand truck all shift. I lift weights twice a week. Eat a couple hard boiled eggs for breakfast, chicken and veggies for lunch, light dinner. Drink water all day. Your not going to look like a bodybuilder but you’ll be healthy and you’ll look like a person that’s tough and actually WORKS for a living.

 

Run flatbed locally and tarp/untarp every load with a full tarp

 

Well theres a reason why them local ltl guys is usually skinny