Want to get fit and lose weight while working full time? The most important thing is to take control of your schedule. Many people think it’s nearly impossible to have a full time job, a social life, and a fit, healthy body. However, all you really need to do is reframe your situation. Instead of thinking of your hours spent at the office as being an obstacle, you can use your full time job to your advantage to get lean… especially if you have a gym in your office.
Check out this video for the tips… or read them below.
Here are some tips to help you get started:
- Use your existing schedule to start a new habit. The best and easiest way to build a new habit is to tack it onto the end of another habit. So every time you do an existing habit automatically, you remember to do the one you are trying to build. Try going to the gym every weekday at the end of the day or after a weekly recurring meeting. That way, you start making your new habit automatic. Every day instead of walking out the door to go home, head to the gym for 45 minutes (and skip the rush hour traffic!). You’re better off spending 45 minutes sweating than sitting in a car. You can try doing one of these workouts.
- Use a co-worker for an accountability partner. You’re not the only person in your office that wants to get lean and fit. Try finding someone who has a similar schedule to you (i.e. they want to work out after work or before… or during lunch. It doesn’t matter, as long as they are on the same page as you in terms of working out). It won’t be quite as effective if your accountability partner wants to work out at lunch while you prefer to do your sweating right at the end of the workday. If your partner always heads to the gym after work, you’ll be much more motivated as well.
- Stock the office refrigerator. Do a small grocery shopping and leave food you can make healthy meals with at work. Examples are: oatmeal, rye bread, salad, vegetables, fruit, and nuts. You can find some more ideas here. That way, if you don’t have time to cook and pack a healthy lunch the night before, you will be able to make a nutritious salad or sandwich right in the office kitchen and won’t have to get takeout for lunch (which will also save you time and money). Not to mention that having nutritious food to snack on will keep you away from those office pastries that are always so tempting.
- Schedule your meals & workouts like you schedule your meetings. Give them the same level of importance as any other meeting you must attend in order to succeed at your job. Don’t be late to your “health meetings” and make them as efficient as possible by planning ahead. Physical health and well-being translates to mental health and improved productivity overall.
As in your career, achieving results with your physical fitness and health takes time, consistency, and commitment. Just keep doing the right things every single day. Soon enough, you’ll have surpassed your goals!
Jon Pearlman is a former standout tennis player at Harvard, ATP-ranked touring pro, and author of The Lean Body Manual. He founded Mission Lean to share his unique formula for lean body fitness and nutrition, an approach that took over a decade to develop and perfect. He is an ACE Certified Personal Trainer and Fitness Nutrition Specialist.