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How I Maintained A 10% Bodyfat Working A 9-5 & Running A Business
*Follow These 10 Steps*
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*Follow These 10 Steps*
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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
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
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
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
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
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
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
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
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
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)
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
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
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
If you'd like to find out more
Shoot me a DM & let's chat https://twitter.com/messages/compose?recipient_id=323325293
