How I Maintained A 10% Bodyfat Working A 9-5 & Running A Business

*Follow These 10 Steps*

//THREAD//

Back in 2018, I worked a corporate job in London whilst getting my business off the ground

At the time, I was working 60-70 hour weeks, socialising with work colleagues, and trying to maintain a lean, fit & healthy physique

In the beginning, I found this challenging, however after incorporating the below strategies I was able to remain very lean whilst working and living a busy lifestyle

1. Make Your Health A Priority

Too many people make the excuse they're "too busy" to take ownership of their health

BS

You're not too busy, you've just not got your priorities straight

Framing your health & fitness as highly important is the first step to success

2. Non-Negotiables

Not everything is of equal importance

Some actions have a higher effort-return than others

Therefore, I set myself 3 non-negotiables:

- Sleep for 8 hours
- Hit daily protein target
- Workout 4 days per week

I stuck to these religiously, no compromises

3. Be Routined

When you're busy, the more routined you are the better

This removes the decision fatigue & helps you stick to your non-negotiables easier

I worked out/slept at the same time each day & ate the same lunches Mon-Fri

Too many varieties create unnecessary stress

4. Fasting

This was a game changer to reduce my calorie intake

Being sedentary for 12 hours per day meant that I wasn't very active aside from my workouts

Skipping the 500 calories from breakfast daily helped me enjoy drinks/food with work colleagues without feeling guilty

5. The 80/20 Principle

80% of the time, I stuck to single-ingredient nutrient-dense foods such as lean meats, grains, fruits etc.

20% of the time, I indulged in pizza, chocolate & alcohol during work socials

Having balance is important, just do it in the right doses

6. Saying 'No'

Whilst I'm a huge advocate of being social, there are times to say 'no'

Saying 'yes' too many times & people-pleasing will ruin your fitness progress

Turning down invites allowed me to save money, time, and calories

This is hard to do but trust me it's worth it

7. Bulk Cooking Meals

To save time and energy, I would bulk cook my lunches on Sunday

1kg of chicken, split into 5 meals for Mon-Fri with some rice and vegetables

This isn't sexy

But doing this for 1 hour on the weekend saved me countless hours in the week when I was busy

8. Active Weekends

During the week, I didn't move a lot

On the weekends, I made up for this by walking around the city, going on hikes, and playing 5-aside

Averaging 20k steps on Sat & Sun helped with burning extra calories

If you sit a lot, you need to shift your ass more

9. Drink Choice

During work socials, I would nearly always stick to Vodka Lime & Soda

VLS = 76 calories
Pint of beer = 200 calories

Being smart with drink choice allowed me to have fun whilst keeping calorie intake down

(Just drink lots of water between rounds)

10. Exercise Choice

Only having 40-50 mins to workout during the week meant that my training had to be short & intense

I stuck to compound exercises (squat, bench, deadlifts, rows, OHPs)

This allowed me to train multiple muscle groups at once & get more work done in less time

If you want more strategies on how to stay fit around a busy schedule

You can download all 4 of my ebooks completely FREE

Busy Worker E-Book

Guide To Calories

Eating Out Guide

Home Workout Plan

https://www.subscribepage.com/freeebookbundle 

I also coach busy professionals & executives on how to achieve their dream body eating the foods they love and working out only 4 hours per week

If you'd like to find out more

Shoot me a DM & let's chat https://twitter.com/messages/compose?recipient_id=323325293