Hey Everyone,
So I just started working FT as an analyst, it seeming pretty difficult to stay healthy/fit and setting up a workout routine seems next to impossible with the hours you have to pull some days. I try to stick with salads for lunch and dinner, but when I start staying really late I immediately go for anything that will keep me motivated and focused on my work( Amped, Soda, etc...)
Does anyone have any advice how to still stick with a workout regiment/diet despite dealing with all the stress ?
All Input is appreciated !
Quest bars + Almond Butter
The diet aspect was discussed at length here: http://www.wallstreetoasis.com/forums/wall-street-diet
On the workout front, I've found that high-intensity interval training (HIIT) is fast and effective. You can get a great workout in that's under 20 minutes. Look into Tabata training (http://www.active.com/fitness/articles/what-is-tabata-training) and the 30-20-10 workout (http://triathlon.competitor.com/2015/04/training/the-30-20-10-run-worko…).
I should note that HIIT, despite the fact that the workouts are short, can be very difficult and punishing depending on which specific regimen you choose. Also, it geared towards fat burning and increasing VO2 max, and towards muscle building. If you want to effectively build muscle, you have no choice but to choose a longer workout.
Damn,
I read there are gyms at the buildings, and you can sneak off and get a workout in at some point in the day. Guess that is not true.
If there are gyms, but the other part isn't true. I would recommend getting there 30 minutes to an hour early on days after days you left at a relatively decent time. (so you don't fuck your sleep up) Utilize weekends as best you can as well.
If possible, you can bike to work.
Morning workouts.
I prefer to workout when waiting for turns and/or around 8-10PM. The later you go, the more bankers you see obviously. I almost always come back up to the office, but it's convenient if the gym is inside my building.
Trouble finding time to workout? (Originally Posted: 11/06/2013)
Im currently interning about 45-50 hrs/week. I know that's not a lot, but for you guys who have had decent amount of time working FT, how much do you workout a week, and how do you find time to workout or is a constant struggle?
You should have plenty of time to workout then.
Either workout right before work or right after. Don't come home between work and a workout. Bring a substantial snack or dinner to eat at least an hr before you workout.
I go 4-5 times a week. It's really easy as long as you don't puss out.
A few guys have covered this, and it really depends on what type of workout you're doing and the job you're in. If you're trying to bodybuild but working 120 hours/week, it's not going to happen unless all you do is workout and work. If you're working 80 hours/week and are regularly able to get 7-8 hours of sleep, you can make it happen. Honestly, if you're having trouble making it happen at 45-50 hour weeks, you're gonna be fucked if you go FT in a job that requires 70+.
Here are some of the responses you'll get from guys on here:
-Be disciplined/make yourself do it -Work out when you can -It's a constant struggle -Work out or go out, pick one
im not necessarily saying im having trouble right now, I have a pretty solid routine. What im asking is for you guys you there that are working a ton of hours/on call, what is it like
http://www.wallstreetoasis.com/forums/strategies-for-living-around-the-…
I train low-impact endurance (yeah, I'm a sissy like that) and work probably 60 hours a week (one hour commute each way). It sucks. I have to head out at 7:30am to make it to the office by 9am, so my workouts happen after work, from 7:30-9pm. Usually 15 minutes intense stretching, 30 minutes swimming laps, 30 minutes aerobics, 15 minute cooldown. It's a constant struggle for me because I have so many hobbies that by the time I get off work, all I want to do is go home and have fun. I just make sure that my workout clothes are packed and come with me to work - if I already have everything in hand, there's no excuses.
For me, I also find it useful to sign up for a group class. That way, if I flake out and miss class because I'm lazy, I'll feel somewhat bad for the wasted money.
Your best bet is to just tough it out and try and get an hour in the morning, or before commuting home. I find it best to go on the way home from work.
I have a very strong opinion on this issue and I think the only sustainable option is to go before work if you are training with any kind of frequency. It takes about 2-3 weeks until the it becomes routine and you stop dreading the early wake up (assuming you can get to bed by about 10:30). Trying to get an intense session in after a 10-12 hour work day will always be sub-optimal (low T levels and energy). Also, most guys in my office who "go to the gym at night" never make progress and often just bail on it altogether. Just my personal experience.
What do you take to stay awake?
I'm assuming you mean in the morning. I take a pre-workout supplement with caffeine as soon as my feet hit the floor. Currently, I'm alternating between Animal Rage and NO Black Powder.
Bottle of white flood tabs next to my bed and I down a few the second my alarm goes off. Usually lay around for 10 minutes or so before I get going.
I also believe that working out before is better because in my experience it is more reliable. If you go after...you will skip more days. Just have to get to bed early. At first I increased caffeine intake, but once I adjusted to the schedule, I decreased it and actually started only having coffee once I got into the office, which was nice because I enjoyed the workout (caffeine free) and then enjoyed looking forward to having a coffee and breakfast at work for energy. Also, drinking two large glasses of water upon wake up gives me lots of energy. You are dehydrated when you wake up, caffeine makes that worse and is more effective when you are hydrated.
Having the exact same problem with my night workouts, might give this a try...
I've found that a great option is working out during lunch. I've done this consistently in my last three roles at three different locations so you can typically find a gym within a few minutes of work if you try hard enough. I do 30 minutes of weights at lunch almost every day then 30 minutes of cardio a few nights a week. It's great getting it out of the way during the work day and one or more people from worked have joined me in the routine in each job I've been in, which definitely helps with staying motivated.
That's pretty cool. I def see a camaraderie among the people who go to the gym before work since it's the same group of people for years. When someone stops showing up you know they took a new job or moved for some reason. There's also a surprising amount of young professional smokeshows in the gym at that time.
Try to get a gym close to work. I dip out at lunch or early in the evenings for a quick 30 mins to an hr workout and return for the grind. Frankly it is quite energising to do a workout in the evening but make sure you got a good snack because you get hungry fast after a workout.
I workout every morning before work. Sacrifice sleep during the week and make up for it on weekends. I rarely work more than 70 hours a week so it isn't so bad.
I've found that cycling or running into and from work on occasion works quite well. Obviously can't work for everyone though.
Cut your sleep down to 4-5 hours a night.
You make it a priority. I do ~70 hours per week, and still have time to work out 4x per week for ~90 minutes, doing an upper/lower split. You can definitely shorten those workouts to
If that dude of Credit Suisse IBD can train for a marathon while working these hours, it should be possible for you as well. http://dealbook.nytimes.com/2013/11/04/wall-streets-marathoners-go-the-…
5:30am every week day. Yoga on Saturday mornings. I personally find it difficult to work out after I've worked all day because I want to do nothing more than spend time with the fiance and zone out. Her and I both go in the morning so that keeps us both motivated to get up. I do have it a bit easy though because our gym is a street away - 3 minutes door to door. The trick is just finding a routine that works and sticking to it... it may be difficult at first but you'll fall in to a pattern. I will say this though, I also recently turned 31, have significantly decreased my happy hours / drinking and am at a different point in my life than a 20-something - in other words, I'm out by 10-11pm, haha.
I like this post alot. I'm in a very similar situation to you. Only difference is I don't do yoga nor workout with my gf but she does get up super early bc she's a teacher. You prob have a similar experience as me that on the days you don't go to the gym before work you feel not nearly as awake and you don't like it as much. Once I was through the initial 2-3 week period of getting up early I really started loving early am workouts and now I'd never go back to anything else.
I hate wake-up too early hence I'm doing my workout either during lunchtime or between 4h30-5h30 (and then go back to the office). I take a good 1h15 to do so (walking to the gym, getting dressed, working out, showers, etc) and god that helps me to stay focus during the evening.
For those of you who work out at lunch - how do you manage this with bosses that breathe down your neck / fully believe in facetime? I once went out for 45 minutes for a quick yoga session and had my hand slapped for being away from my desk when my associate needed me...
I generally do my running pre-work around 5:30, then the lifting sets after, around 8. Plenty of time, but I have to build my lifting routine around Mon to Thur since I know full well I won't be going in after work friday or on weekends. But I'm also one of those guys who doesn't really do much during the week, so there aren't often scheduling conflicts unless I really wanna see the new Bones episode or something.
I work 60-70 hr weeks, and get on a plane +2 times a week. Granted, I live very close to the office (so don't waste much time commuting). I normally manage to fit in 10 workouts a week (competitive boxer). If I'm travelling and weather is shit / hotel doesn't have gym, I can usually come up w/ something to do in my hotel room (burpees, etc).
People who say they don't have time for workouts are full of shit.
You don't find time. You MAKE time. It's just as important as work IMO. I am much more productive at work when I have been exercising regularly. I'm also happier, which will lead in the long term to more success IMO.
Like someone said, go before or after and do it directly. It's not a choice. I view it as part of work, just like sleeping and shaving and wh*cking off....because how can I be productive at work if I'm fantasizing about the cleaning lady or worse....the fat associate girl.
Being productive at work is much more important that just BEING AT work...When I'm in the mode, I can crush 2-4x more work in the same time than just working half ass. Find ways to be IN THE MODE more, and you won't have to have so much face time.
Great points, SB. I am so much more productive in the morning at work. When other analysts/associates roll in and are still in there "adjustment hour" (not really talking at all, silently reading email), I am already running at full speed, cranking emails like a machine and getting into my work. MDs like it too because older guys tend to be more morning people. In my experience MD's who go to the gym in the morning or run love the junior guys that do the same.
this comment made me laugh....everyone knows that one girl on their floor/wherever !
that feel when you realize you haven't jerked off in a week because you've been busy It's a productive feel.
Started doing morning workouts the other day and my productivity has been ridiculous. Was tough to roll out of bed but I swear I had 10x more energy in the office.
Before work folks - what time do yall roll into the office?
8:30
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