"I don't have time to get in shape"

I don't know if you've noticed, but it's almost impossible to get in shape if you work in finance.

I'm sure you wish you still had the body you had in college, but how realistic is that?

You work 10+ hours a day, so you've got no time or energy to hit the gym. You eat takeout or at restaurants every meal, so good luck consistently sticking to a diet. And of course, your sleep schedule is wrecked from last minute fire-drills and all-nighters at work.

Basically, almost everything about your life and job is working against you.

Here is my extremely scientific view of the current state of finance world:

Since I quit my job, I spend everyday trying to grow the size of that sad little sliver in the middle of that venn diagram. Basically, I've made it my life mission to reduce the number of overworked and overweight bankers in this world.

This post outlines one of my favourite strategies forgetting in shape when you have no time.

Why you should ignore mainstream fitness advice

I have a beef with mainstream health and fitness advice.

"Experts" tell you that if you want to get results, the default solution is to throw more time and effort at the problem—extra workouts, longer runs, more frequent meals, more sleep, more home-cooking, more supplements, etc.

For regular non-finance people, this advice is inconvenient but achievable. Regular people have limited time as well, but they are able to make the necessary sacrifices in the name of health and fitness.

For you—an overworked, time-starved desk monkey—this is a complete deal-breaker. The last thing you have is more time. Time is the limiting factor in your life. You don't have the time for anything except work, let alone marathon 2 hour workouts and eating 6-meals-a-day.

I'll save the rest of my rant on why most mainstream advice doesn't even work, because here's the simple truth: it will not work for you because you do not have the time.

As hard as it is, you need to put your blinders on and stop reading bodybuilding.com, Mens Fitness, or wherever you get your diet and workout advice from. Tune it out. Get rid of the preconceived ideas in your head that you've relied upon since high-school. Your lifestyle is completely different than it was back then, and so your approach should be completely different as well.

But don't despair, because your lack of time does not guarantee a life of chubbiness. Despite what you've been told, more time is not the only way to get the results you're looking for. Below I'm going to tell you a strategy that can actually save you time without compromising your results.

Seriously, ignore it all...?

At this point you might be asking yourself, "who is this dude telling me to ignore common sense, and why should I listen to him?"

Excellent questions, and I commend you for not just taking what I say at face value! You might just make it in this crazy world of finance after-all...

But I digress. Back to your concerns.

For starters, I didn't grow up in the health and fitness world, and so I wasn't indoctrinated with the party line. In my past life I worked as a management consultant for four years. I lived in hotels, I ate take out most nights, and I worked a lot and slept very little. I've worked 100-hour-weeks and pulled all-nighters. The bottom line is that I've been in your shoes and understand the challenges you are facing.

But just working hard doesn't make me qualified to dole out health and fitness advice. I'm also a certified nutrition and exercise coach, and have spent the last 1.5 years working 1:1 with busy professionals, helping them lose that excess fat or figure out how to wake up with more energy.I've also walked the walk, playing international rugby while I was working as a management consultant.

I don't say all this to impress you, I say this to impress upon you that this stuff works and has been tested on people just like you.

How to get in shape when you don't have any free time

Alright, let's get down to business. You need to get in shape, but you're short on time.

Well, I've got a solution that will get you in killer shape and save you a lot of time... Too good to be true? I thought so too, until I tested it out.

A couple years ago I was out of shape and manically researching solutions for my declining fitness. By random chance, I came across something called Intermittent Fasting which has changed my life.

I had already tried a bunch of other tactics and quick fixes that weren't working, so when I found something new I thought 'what the hell' and gave it a shot. I applied the fasting approach consistently for about 2 years while working and travelling, and the results were impressive to say the least: I got shredded with very little effort, I no longer had energy spikes and crashes during the day, and I saved (literally) hours of time each week.

I'm not the only one who likes it either. John Berardi (founder of the largest online nutrition coaching company in the world) did a 6-month intermittent fasting experiment and lost 20lbs and went from 10% to 4% bodyfat.

So, what is this silver bullet called Intermittent Fasting? Here's the executive summary of my favourite version of fasting, the '16/8' approach:

What is it:

  • Intermittent fasting is a daily eating schedule that alternates periods of eating ("feasting") with periods of not eating ("fasting")
  • Feasting occurs between noon and 8p.m. and fasting occurs the rest of the day
  • During the feast, you eat the same amount you would on a regular day in two larger meals: lunch and dinner.

Why is it beneficial:

  • Aside from the obvious time savings from reducing meal frequency, intermittent fasting has beneficial effects on weight-loss, cancer, longevity, brain health, and exercise
  • Reducing your meal frequency also reduces "decision fatigue" and increases the likelihood that you'll eat healthy choices (i.e. make 2 healthy choices vs. 6 healthy choices)

How it works:

  1. Start the fast after you finish eating dinner, around 8 p.m.
  2. Don't eat for 16 hours until around 12 p.m. (noon) the next day.
  3. Eat for 8 hours starting with lunch and finishing with dinner.
  4. Repeat.

How does it save time:

  • Intermittent fasting saves time by reducing the frequency of your meals.
  • If you currently eat the standard three meals a day, intermittent fasting will save you around 3 hours 30 minutes a week.
  • If you currently follow mainstream advice and eat 3 meals a day and 3 snacks a day, intermittent fasting will save you around 8 hours 45 minutes a week.

That is the bare-bones basics of fasting. You probably have questions, and luckily I have answers. I've put together a 30+ page .pdf with everything I know about fasting, including answering questions like:

  • Who should try Intermittent Fasting? Who shouldn't?
  • Isn't breakfast the most important meal of the day?
  • Will I get really hungry in the morning during the fast?
  • Why shouldn't I eat 6 meals-a-day?

Click here to check it out.

[IMPORTANT DISCLAIMER]: What works for me may not work for you, and when trying something new you should keep a close eye on how your body is reacting. If you are currently practicing unhealthy eating habits I suggest you address these issues before making a drastic change like intermittent fasting. If you have existing medical conditions then you should consult a doctor. I also recommend that women check out this article for some tips on how to approach fasting, as there is evidence that men and women may react differently.

Over to you...

We all want to change our bodies. We want to get jacked / skinny / lean / shredded / toned / strong / fit / healthy. But it's hard, and when you work an insanely busy job, it's almost impossible.

If you've tried everything and nothing has worked, give intermittent fasting a shot and see what you think.

If you want more info on how to implement intermittent fasting, check out this free pdf download with everything you need to know.

Leave a comment if you have any questions about fasting, or if you've already tried it then I'd love to hear what you think.

 

It's stupid easy to keep in shape; so to all the college kids out there. Get into good shape prior to working FT, and it'll be easy to maintain most of what you've worked towards in 2-3 sessions a week.

Great post btw!

I think- therefore I fuck
 

Intermittent fasting is just the newest fitness fad on the internet and even it is unnecessarily complicated. Use an online TDEE calculator. It will tell you how many calories to eat. Eat that many calories, keeping your protein high. If you start gaining weight, eat fewer calories. You don't need to eat 6 meals a day. You don't need to fast all day and eat one or whatever. You can eat as many or as few meals as you want as long as you keep track of your calories, and I mean figure it out for a day or a week and then estimate from there on out.

This is basic addition and subtraction. You can even use excel if you struggle.

Commercial Real Estate Developer
 

Thanks for the thoughts CRE , although I (respectfully) disagree with most of what you said in your comment. I'll explain my rationale below, and feel free to refute if you have some different opinions.

1) Intermittent fasting is not unnecessarily complicated. In fact, it's incredibly simple. In the 16/8 fasting approach I recommend there is just one step: stop eating breakfast. That's it. Most people find this fasting approach much easier because you only have to worry about eating two healthy meals-a-day instead of the 6 meals that people incorrectly assume they need (as you pointed out).

If anything, counting calories is unnecessarily complicated. I've used http://nutritiondata.self.com/ for a few months to track my intake and it is a pain in the ass. You have to weigh your food, measure everything, estimate how many tablespoons of olive oil are on your salad, and then enter it in everyday. And if anyone has an accurate method of estimating calories and macronutrients at restaurants or takeout, please let me know.

A better solution I've found is estimating portion sizes using your hands. Sure, it's not as accurate as using a scale, but most people just need to generally eat more vegetables, more protein, and less carbs. This accomplishes that goa.l Here's an article that explains the concept.

2) Counting calories is not basic addition and subtraction. (And before anyone says it, this doesn't mean I disagree with the laws of thermodynamics). Here is the problem with counting calories: on both sides of the equation (calories-in and calories-out) there is a huge margin of error.

Starting with calories-in, research has shown that calorie estimates on food labels can be off by as much as 25% "because of incorrect labeling, laboratory measurement error, and food quality." Compunding this error, most people are extremely poor at estimating their consumption even if they have a label in front of them.

Now to calories-out, a quote from the same source as above, "Estimating your calorie expenditure each day comes with another 25% measurement error because of the equipment you’re using, laboratory measurement errors, and individual differences."

The end result is you have a +/-25% error on both sides of the equation, which isn't good when you'll gain 40 pounds in 20 years if you overeat just 20 calories a day.

This long rant is all to say this—there are much better ways of moderating calorie intake than using calculators and calories-in vs. calories-out. Unsurprisingly, I think intermittent fasting is one of those ways.

3) The one area where I 100% agree with you is that you should keep your protein high. In all the arguments of low-carb vs. high-carb vs. low-fat vs. high-fat, one of the consistent factors in success seems to be high protein intake. Increasing protein intake is also another (better) way to control calorie intake because it helps you stay fuller, longer.

#

Again, feel free to shoot back some counterpoints if you have any. I spend most of my time actively trying to disprove my beliefs so that I don't get entrenched in my P.O.V., so I'm open to your thoughts.

www.worklifefitness.co
 

With everything in life you have to want "it" and then work dedicatedly towards "it". Whether that "it" is to be fitter, get into top MBA, whatever it might be you have to earn it. I only average 12 hour work days, so yes it might be a bit easier for me to get to the gym. But the main thing is I want to go to the gym and eat somewhat healthy. If it's important to you, you'll find a way. If it's not, you'll find an excuse.

 

Big fan of the IF lifestyle. If your goal is to lose weight/body fat then this is for you.

I've been doing it for 2 weeks (I know it hasn't nearly been long enough to draw conclusions but I have experienced effects). Here's the benefits I've experienced so far; - I've lost 3 pounds and 0.3% body fat. A lot of it is probably due to coming off the holidays where I was stuffing my face everyday. - Because I haven't been eating until noon, I've been drinking a lot more water. As a result my skin looks and feels noticeably better. - I have more energy than I otherwise would have. I'm not sure why this is - there is a claim that IF boosts your testosterone, and I definitely feel like it has, but obviously I can't speak to whether it scientifically has or has not.

I've been using IF along with a lower fat, higher carb/protein diet and I am enjoying it so far.

When it comes to fitness I think it's important to think diet first, exercise second. You only need to hit the gym 2-3 times per week for 45min/session. The important thing is diet, or more specifically consistently following your diet.

 

@Going Concern" intermittent fasting doesn't require that you go to sleep hungry. In fact, it's the opposite because you are eating two big meals a day—lunch and dinner—so if anything you will go to sleep more full than usual.

The only time you might be hungry is mid-morning, but that's usually only during the first week or so while you adapt.

www.worklifefitness.co
 

There is a bunch of people who swear to Intermittent Fasting -- the most notable who come to mind are the HodgeTwins from YouTube. If you don't know who they are, consider checking them out.

In the end, staying fit if something like 90% nutrition, 10% fitness. Basically, count your calories and make sure you are at caloric deficit if you want to lose weight. Case in point, by cutting 500 calories a day from your diet, that's a lb. a week.

Yes, IB hours are tough, but my roommates and I are able to squeeze some time each week to go to the gym or run. I also sneak during lunch when my directors aren't in the office.

 

Ha, what bro? Good thing I stopped reading this a quarter of the way through. Although I lost 30 seconds, I ended up saving myself from losing two more minutes of my life that I'll never get back.

 

Huge supporter of IF. I personally take it a step further to what's called the Warrior diet. In it, that eating window shrinks to 4 hrs with 20 hrs of fasting. The reason it works so well for me is that I essentially have very little self control when it comes to food portions and therefore I end up eating a lot at every meal. My dad was very overweight for the same reason. It's easier for me to just not eat most of the day and then have an enormous dinner. It also jives really well with IB and the dinner allowance. It was hard to get use to but my body adjusted and I have no problems with energy and it keeps me in good shape.

"I know you think you understand what you thought I said but I'm not sure you realize that what you heard is not what I meant."
 

ITT: People getting angry at being told to maybe think about their diet when they're sitting in a chair for 10+ hours/day.

HOW DARE YOU TELL ME I CANNOT HAVE MY FUDGIE WUDGIE FIRST THING IN THE MORNING

 

Why are so many people here shitting on this guy? IF works well for sedentary office workers like most of us are. IF is simple and easy to adhere to, and if anything makes a diet easier to stick to, since once you get used to it less time eating generally means fewer calories in, too.

Also, get off your asses and get some exercise in. Unless you're a 1st year analyst working at some sweatshop, you should have enough time to get some basic exercise in. Hell, I've been up at 4AM while onsite to get a tiny bit of exercise while sandwiched in between 18-hour workdays, and I'm a lazy git, so if I can do it, you can, too.

 

Grass good question. The short answer is "no, breakfast is not the most important meal in the day. The meal that 'breaks your fast' is the most important, whether that happens at 7:00a.m. or 4:00p.m."

In some scenarios, eating in the morning is incredibly important. For example, TIm Ferriss's Slow Carb Diet recommends 30g protein within 30 minutes of waking. Reasons for this include regulating blood sugar levels, increasing protein intake, and increasing feeling of fullness (satiety) to decrease calorie consumption.

I guess the takeaway is that it's context dependent — for some people breakfast is the most important meal of the day, while for others it doesn't matter at all.

www.worklifefitness.co
 
TrialandError:

I'm at the intersection of that venn diagram being big and ripped.
Make me work 23 hours and i'll still workout in that last hour.

That's hardcore, man. Thumbs up.

Btw I don't know the science, but I did IF for a couple of months several years ago. The thing is, it actually worked.

Fortes fortuna adiuvat.
 

Dont they have 24 hour gyms in the US?

Even after 14 hour work day, doesnt take much effort to go the gym and use an exercise bike for 45 mins 3 times a week.

Ofc you have to do that and watch your diet as well.

You know you've been working too hard when you stop dreaming about bottles of champagne and hordes of naked women, and start dreaming about conditional formatting and circular references.
 

I'm a broke college student whose budget allows me to afford $5-$10 daily for food. Because of this, I naturally eat one meal a day (of frozen sh*t food) aside from a protein bar at 7 am during break at work (I work from 5am-1:30pm, so I'm typically up from 4 am to 10-11 pm). Is the protein bar breaking the IF, or is my IF going to be at an earlier time period because I'm awake earlier? What cheap things can I look for at Costco, meijers, Kroger that would be a more healthy choice and fall within my budget? Because right now I'm stuck in frozen pizza, pizza rolls. Mac n cheese, chicken nugget land and I'm definitely gaining weight from it even though I'm only eating one meal a day.

//Signed// MLang
 

That sucks to hear dude.

IF would be at an earlier time for you because of your schedule. Maybe push that protein bar to 8/8:30am? So you're eating window would be from 8am-4pm, and you would fast around that.

Perhaps buying stuff like chicken breasts in bulk might work for you? Rice in bulk is cheap as well. Just look for real food on sale, I'm sure you could make something work.

 

I have a couple questions (seriously considering this btw) 1. Do you define "get in shape" as maintaining/losing weight? There are a number of us skinny fat guys that would love to put on some muscle and this method alone doesn't address that goal. 2. During your fast period before 12 do you count coffee and water? I don't think I could ever go full Ramadan. I'm a useless asshole before my coffee, and that's discounting the fact that I'm probably hungover. 3. How does booze factor in, or are you a monk? It sounds like a joke but for those of us in sales/client facing positions this is more or less a necessity.

Thanks for yet another informative, realistic post.

 
  1. I would define "in shape" as being at a healthy body fat % (if you're over 15% bf then you need to cut). If you are looking to gain mass, IF is not for you. Skinny fat guys need to focus on exercise and maybe even eating in a caloric surplus to gain size.

  2. The only thing I drink during my fast is water and coffee with a little milk. If I am really craving sweets at night, I will have a glass of calorie free soda (coke zero).

  3. Alcohol is an entirely different beast and it will affect your ability to properly fast. But whats the point of life if you can't have a good time right? I drink cocktails with less calories (I'll have the rare beer, but mostly it's vodka sodas for me), and I'll generally try to keep it in check. Also, cut out the late night greasy meal, or at least be cognizant of choosing a less shitty option. If you're effing up your fast once a week it's fine. If you're doing this every other day, IF may just not fit your lifestyle.

The idea behind IF is calorie timing. Eating your food within an 8 hour window most likely means you're eating less calories, therefore losing weight. Any other benefits associated aren't significant. Also, if you eat like shit, it doesn't matter whether you eat it first thing in the morning, or 1pm, you'll still gain weight.

 
Best Response

@HY.r.e.a.m Try looking into something called "High-Intensity Training" (HIT). It basically strips all the b.s. from exercise and get's to the core physiological methods for producing the benefits from exercise (e.g. muscle growth, strength, metabolic effects, cardiorespiratory adaptations).

I've been training with HIT for 1.5 years, working out once or twice a week for 30 minutes. It sounds like a scam, but I promise you it's not.

Here's a list of stuff to read if you're interested: – My summary of HIT: http://worklifefitness.co/l-roi/ – The definitive book on HIT: http://goo.gl/snIKHb – "Bulletproof Exec" recommending HIT: https://www.bulletproofexec.com/bulletproof-body/ – MarksDailyApple recommending HIT: http://goo.gl/BQunOn – Great website with tons of HIT advice: http://baye.com/ – Video explaining HIT:

SUMMARY: you don't need to workout 6-days a week to get good results. In fact, if you look at the scientific evidence it is extremely detrimental to train that often. Instead, you can get good results by jacking up the intensity and decreasing your frequency and volume.

www.worklifefitness.co
 

Yep, that's basically it. If you want to dig into the best meta-analysis of the requirements for maximum muscle hypertrophy (growth), then read this: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4558471/

It's long, but basically summarizes the current P.O.V. on: protein dose, protein timing, protein frequency, carbohydrate intake, type of exercise, etc.

If I had to summarize, here are the ingredients required for maximum muscle growth: 1) Resistance training to the point of momentary muscular failure. Maximum recruitment of muscle fibres is the key, not load or volume. Frequency should allow for adequate rest / recovery. I workout once, maybe twice a week. 2) Daily protein intake of at least 1.8g/kg/day spread over 4 meals a day (I know this contradicts with IF philosophy, but if maximum hypertrophy is the goal there are reasons more frequent meals are better). 3) Sleep as much as possible.

www.worklifefitness.co
 

Interesting post.

I've always been very into working out / being fit - was a competition weigthlifter in college and high school. Now that I am in PE and have a little more time, I've gotten back into training and will do a competition (first one since 2010 due to an injury) in the next couple months. I also have to get back into my weight class, so need to lose ~25 pounds.

Recently, I started only eating lunch and dinner and have felt much more energized throughout the day. I didn't know what I was doing actually had a name... I'll have a healthy lunch and dinner (typically salmon / chicken / turkey burger), with dinner being more carb / calorie dense because I train from 8pm-10pm during the week. Occasionally, I'll have a low-calorie protein shake after my workout / before bed if I had a higher volume training day or if I'm noticeably hungry. Another thing to help with staying in decent shape and to manage weight, its to do 20-30 mins of fasted cardio in the morning (just have a cup of coffee before).

 

I'm a huge fan of IF, but the whole eating window thing is bullshit. As long as you're taking in less calories than you expend, you will lose weight - it's that simple. If anything, the eating window makes it unnecessarily difficult to adhere to your calorie goals. People's schedules change all of the time - no fucking chance am I going to bed without eating dinner because I missed eating within my "eating window." The main benefits of being in a fasted state are increased attention and focus, so use that to your advantage in the mornings.

I'll typically stay in a fasted state for 5-6 hours after waking - I'm up around 7 so I usually don't break my fast until 12 or 1. I'll usually start off the day with a big glass of water and then casually sip on coffee if I'm feeling hungry. I'll admit, the first week or so can be tough, but once you get used to it, it's surprisingly easy to stick to. I can basically eat two massive meals, as long as they stick to my macros, and I feel full and satisfied. Again, as I mentioned, no need to adhere to some made-up eating window. Some days I'm done eating at 8pm, others I'm done at 10pm. If you've saved some room for booze, go ahead and drink as long as you can "afford" it calorie-wise.

Also, people love to hate on carbs and fats, but eliminating one of those groups from your diet can severely fuck up your testosterone levels, sleep cycle, etc. so feel free to eat as many potatoes and fries as you want - again as long as you're under your calorie limit and they fit in with your daily macros.

Next stop: Flavortown!
 
jdubh5401:

The main benefits of being in a fasted state are increased attention and focus, so use that to your advantage in the mornings.

No. The main benefit of a fasted state is it makes your body more conducive to fat burning while on a calorie restricted diet.

The eating window can be wherever you want during the day (8am-4pm, 12pm-8pm, etc.), but it should be based around your own schedule and be something you can adhere to more than 80% of the time. Extensions of the eating window by 1-2 hours is no biggie either.

However, IF is not some magic protocol that allows you to eat whatever you want and still lose weight.

"The power of accurate observation is commonly called cynicism by those who have not got it." - George Bernard Shaw
 

IF is dope, especially when combined with RPT training. In addition to better control of food intake, I've found my energy levels throughout the day to be more consistent since practicing IF (no post lunch nap feeling).

www.leangains.com

"The power of accurate observation is commonly called cynicism by those who have not got it." - George Bernard Shaw
 

Interesting..

I've actually been doing what you describe inadvertently since I started as an Analyst. 2 observations from the past ~6 months: 1) What you eat matters a lot. I've noticed I still gain weight doing this if I am eating a lot of carbs (ie sandwiches instead of salads, etc) 2) I get INCREDIBLY tired between lunch and dinner. A mid day coffee helps a bit but I usually feel completely worn out. Any experience with this / suggestions?

 

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heister: Look at all these wannabe richies hating on an expensive salad. https://arthuxtable.com/

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