I remember quite clearly my first few months of IB - I was 100% dedicated to my analyst role, I would sleep, wake up and go straight to work, and then head back to the apt to sleep. I had mentally prepared myself so was of no surprise but eventually I started feeling like shit all the time, slept bad (even though I was tired) started gaining weight. One day one of the Directors told me that to survive LT in this business you have to balance the turmoil you put on your body as a banker with a healthy diet and regular exercise. I got to say that his advice made a big impact on me - I was a lot sharper mentally but also seemed to have a lot more energy. I found myself going to the gym at just stupid hours to get my 30-45min in. On good weeks I would drop my pitch books off around midnight at the printer (with my usual gift to the workers) and head to the gym.
I have no doubt that most of you on here have realized what I realized back then - and have no doubt mastered the quick but effective workout routine. I was curious as I start to find the regular gym routine sort of boring if any of you have tried Crossfit (WODs are usually 15-25min) or have any opinions on it or if you had good suggestions on routines at the gym you have found effective. Would love to hear your thoughts, opine away...
30 minutes is all you need. Do the big 5 compound lifts spread over 2 days a week, HIT cardio 2 days a week and 3 days of nothing. You won't get huge or ripped quickly but you'll maintain / improve your body and health.
HIIT*
And I agree, you don't need 45 minute workouts if you are just trying to be healthy. Crossfit is a good option but dare I say, not for a beginner unless you want to have f'ed up shoulders because most are pretty poor teachers.
Another option is just to do the main core lifts like Asatar said already, but I would personally focus on Bench Press, Overhead Press (actual overhead press, not sitting shoulder press) and squats. Squat twice a week and watch your endorphines skyrocket. Intermix these with some cardio based exercise like HIIT or just plain old running and you should be fine.
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