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& #39;re "too busy" to take ownership of their health

BS

You& #39;re not too busy, you& #39;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& #39;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& #39;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 & #39;No& #39;

Whilst I& #39;m a huge advocate of being social, there are times to say & #39;no& #39;

Saying & #39;yes& #39; 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& #39;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& #39;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& #39;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

https://abs.twimg.com/emoji/v2/... draggable="false" alt="✅" title="Fettes weißes Häkchen" aria-label="Emoji: Fettes weißes Häkchen"> Busy Worker E-Book

https://abs.twimg.com/emoji/v2/... draggable="false" alt="✅" title="Fettes weißes Häkchen" aria-label="Emoji: Fettes weißes Häkchen"> Guide To Calories

https://abs.twimg.com/emoji/v2/... draggable="false" alt="✅" title="Fettes weißes Häkchen" aria-label="Emoji: Fettes weißes Häkchen"> Eating Out Guide

https://abs.twimg.com/emoji/v2/... draggable="false" alt="✅" title="Fettes weißes Häkchen" aria-label="Emoji: Fettes weißes Häkchen"> Home Workout Plan

https://abs.twimg.com/emoji/v2/... draggable="false" alt="👉" title="Rückhand Zeigefinger nach rechts" aria-label="Emoji: Rückhand Zeigefinger nach rechts"> https://www.subscribepage.com/freeebookbundle ">https://www.subscribepage.com/freeebook...

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& #39;d like to find out more

Shoot me a DM & let& #39;s chat https://twitter.com/messages/compose?recipient_id=323325293">https://twitter.com/messages/...