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Usually workout once in the AM (usually cardio around 6:30AM) and then sometimes (~5 times a week, lifting) again the in the afternoon (right now with wfh around lunch, or late night). Although I probably have more flexibility in my hours (more senior now), but I usually work 8 - 7/8 (with the occasional 10-11 PM) and then maybe 5-10 hrs over the weekend.
Depending on how late your nights are, I’ve always found that the morning workout is key. Exercise after a long day is very hard and you are more likely to just want to unwind and relax (or friends will want to go out, etc). Getting out of bed is the hardest, so I recommend signing up for a gym that you like going to (nice facilities, the right equipment, steam room if you enjoy that) as it gets you more likely to go. If you can find someone to go with you (gym, run, bike or whatever) that’ll be greater motivation to get you out of bed. And keeping the schedule (or close to it) over the weekends helps (at least 1 of the days).
The key is consistency rather than intensity/length of the workout. When I used to pull 65-75 hours a week, I had pre-determined mini-workouts I would pull that would last 15, 30, or 60 minutes and I would choose based on how slammed I was for the day. Even 15 minutes of a half-assed workout that is executed is miles better than doing nothing. Diet is definitely key to avoid the big belly but working out is key to avoiding that pasty look.
I had a whole system in place so feel free to DM me if you want to talk about this in more detail
I've been trying to go in the AM a bit more often but getting up an hour earlier than normal is a force. Sometimes I do it but often I just cant. With wfh I sneak out for an hour anywhere from 4-9 just when i think i have a sec to go do it. I do a ~30 minute muscle specific workout (rotating 6 muscle groups across 6 days, one off day) and ~30 mins of mid-to-hard cardio depending on the day, try to go 3 and 3 alternating. It's really impromptu but a lot of the mid level people on my team (ASO, VP) know that I'm really trying super hard to lose weight, and my team as a whole is trying to get in better shape and be the sexiest team on the street, so they don't get mad if they turn comments faster than normal and I say I'm at the gym. I've been on this team for a while and know how people work and can gauge when I have time pretty accurately. Obviously there are days where I just can't make it and have to do shit with my curling bar and dumbbells at home (I've started to use bicep and forearm day as a "floater" day because I can technically do the whole routine in my room and just run outside, plus its not a muscle group i need to hit as much as a few of the others). However, not sure how well this will work for me when I'm actually back to office... I have really loved hitting the gym and am a big fan of my new routine, so really hope full back to office doesnt totally shatter it.
This has been the best thing about wfm imo, being able to do this. When work earlier in the day was slow last year, I'd go around ~10-11am, the ideal time when no one else is there and it's not too early. Hard to find a team that operates the same way though.
Thats kinda what I'm thinking too. I have a lot of random weekly calls and client check-ins from 9-12, especially mon-wed, and usually dont get too much work before 12 or 1, so if i finish all my stuff the night before, I should be golden to just slip out and listen into those calls from the gym. I kinda do that sometimes now anyways, and there is never a moment where I need to talk about stuff I don't know off top of my head. I could also go at 9am and show up around 10:30. I used to get in between 9:30 and 10 unless I was up all night, but 10:30 might be pushing it.
I make my own hours so some of this may nto apply to people here. Lately, I have been doing almost 1 hour 5 x per week. 75% of it is doing a jump rope while 25% if doing ab oriented exercises. Jumping rope kicks my ass, so I figure it must be good for me
Just buy a good crossrope and jump rope 10 minutes a day in the morning. Finish your workout with your Ab roller exercises, dumbell exercises, pull ups, push ups, and resistance bands exercise for another 10 minutes and you should be good to go for the rest of the day. Just watch what you eat. Just because you get a $30 daily meal allowance or w.e from your bank doesn't mean you have to spend it all. No need for a gym subscription.
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