Advice for keeping fit in an office job

[bjh618]

I've just started a new job that has thrown my old workout right out the window. I'm now working 15 hour days in an office-type job and have VERY limited time to exercise.

Previously I was working a very physical job (in a bottle shop) and was able to lift weights 3 times a week and would run/swim/bike another 3 times. I would alternate, doing cardio one day, weights the next. Each session would last about an hour or so.

I'd like to be able to continue keeping fit, but now really only have 30-45 mins maybe 3 times a week in which to exercise. Can anyone recommend a workout that will burn fat fast and allow me to maintain my muscle mass?

Thanks in advance.

 

[Van-van]

www.crossfit.com
http://www.youtube.com/watch?v=tzD9BkXGJ1M

You think you're obsessed about shaving? Try WOD (workout of the day) AD. Fran in 4:04 is something I'm happy about.

It's free, it can be quick, and it will make you realize that you've never really worked out. All it takes is willpower. You can be a beast.

 

[azmark]

Oh I feel you. Not only long hours in an office but about 15-20 days a month in hotels and eating out is my problem. And sometimes I don't even eat lunch, use the bathroom or drink anything because work is so crazy and my office is my refuge.

I keep a pedometer so I can see how stagnant I was for the day. Kind of like reverse psychology in sense. I have a minimal step count of 15,000 that no matter if it is walking around the office building, I have to hit that mark. This is outside of any other exercise or training that I do. A good thing I began to do right after work on the way home is a yoga class too.

 

[Ru4scuba?]

Some guys go so far as to get rid of the desk and stand all day...Don Rumsfeld did this while he was the Secretary of Defense...no joke.

I've also seen office treadmills which go very slowly and an elevated computer. Not a bad idea actually, but many offices are not accomodating to this type of technology yet.

My advice? Work out before (or during the middle of the day) and keep off your feet as much as possible...walk around or stand at your desk just to get the blood flowing.

And seriously...seriously watch the caloric intake...I think this is the biggest mistake office workers make. Too much food, too little activity = weight gain.

 

[bjh618]

And seriously...seriously watch the caloric intake...I think this is the biggest mistake office workers make. Too much food, too little activity = weight gain.

I think thats the key. All my new colleagues tell me they put on 10-20 kgs. quite quickly because all they do is sit in front of a computer then go out for a steak lunch.

I haven't set up a specific plan yet, but I'm guessing the key is to up the intensity to compensate for the sedentary nature of the job and the reduced training time frame?

 

[DolimiteB]

Caloric intake and specifically the origins of your food are the two biggest keys to keeping fat off. I went from play a sport in college (3-4 hours/day/6days a week) to an office job and it's the eating that gets you. You can maintain a good physique with 3 weight workouts a week, but it's the food. Try to consume as many natural foods and stay away from processed foods, especially those containing sugar. Sometimes people eat when they're stressed, but the best thing to do is get a glass of cold water or munch on some celery (pretty boring...I know).

 

[bindibadgi]

I had the same issue. I started cycling to work (after a few years of being lazy and putting on weight). I lost 25kg (55lb) in six months to a year, and I'm sure I eat more than ever, so it's working!

Mind you, it's 20 miles between my home and my work, so YMMV, pun intended.

 

[Go West Young Man]

There's no easy answer here. It sounds a bit facile, but if it's important to you, you have to make the time.

 

[Mike R.]

Watching your diet is a key thing.

I'm lucky and play soccer two to three times a week, but if you can not get regular exercise, watch that diet!

 

[thebikingengineer]

Getting your exercise is important, but in my experience it affects energy levels more than your actual weight. If you'd like to maintain physique in a limited amount of time I would lean towards higher intensity exercise when you can get it (<10 reps per set, plyometrics, sprints, etc) along with compound movements (squats, deadlifts, pullups, pushups, etc) to maximize the effectiveness of your time spent working out.

To keep the pudge off you'll have to stick to a healthier diet. I like to loosely base my diet off of Paleo, I eat as much vegetable matter as I can with lean meats and lots of fruits and nuts. Strict paleo forbids grains and milk, but I do enjoy bread and dairy so I go for the most complete grains available and don't waste my time with less flavorful cheeses (only the good stuff). The real trick is to eat only in moderation (except for leafy greens, your body will tell you when it's had enough of those, it's a lot).

 

[TimmyBoston]

Could you commute via bicycle to your workplace?

 

[BladeRunner001]

Oh I feel you. Not only long hours in an office but about 15-20 days a month in hotels and eating out is my problem. And sometimes I don't even eat lunch, use the bathroom or drink anything because work is so crazy and my office is my refuge.

I keep a pedometer so I can see how stagnant I was for the day. Kind of like reverse psychology in sense. I have a minimal step count of 15,000 that no matter if it is walking around the office building, I have to hit that mark. This is outside of any other exercise or training that I do. A good thing I began to do right after work on the way home is a yoga class too.

Mark,
Ooouuuchhh. 15-20 days of eating out and hotel living? That will take a toll on your body. Watch what you eat on these outings, but the Yoga thing is great. Need to establish a routine when away.

 

[mdunn]

I just get my lunch and coffee etc from a little further away from my office so I get a decent walk each day.

 

[Monkeydad]

I always take the stairs...I work on the top floor (4th).

I've also been guilty of using the handicapped railing in the bathroom for a bar to do dips and inclined pushups on. Just make sure it's installed and reinforced correctly first.

 

[aldorathomas]

Here are some small exercises which will help you a lot :

Take advantage of your lunch hour means you can get your heart pumping by taking a brisk walk around the building or by doing fifteen minutes of stair climbing

Use your chair to do abdominal exercises means Bring both knees up to your chest and then extend them. Continue doing reps until you feel the abdominal muscles burning.
__________________
cheap mp3 player

 

[The Nid Hog]

Some guys go so far as to get rid of the desk and stand all day...Don Rumsfeld did this while he was the Secretary of Defense...no joke.

I've also seen office treadmills which go very slowly and an elevated computer. Not a bad idea actually, but many offices are not accomodating to this type of technology yet.

I've been thinking about the standing thing too. My wife found me an old lectern (is that what they're called?) that's probably from a church, so I'm going to give that a try---just keep the chairs and table for meetings or bigger work. I'm also adding a lunctime walk to my regular PT schedule. Not so much for the additional exercise but to break the monotony and get me outside for a while.

i'm not sure what I think about the treadmill. Working in the office already makes me feel like a hamster.

 

[Uncle Erik]

I always take the stairs...I work on the top floor (4th).

X2!

If you can go up and down a few staircases during the day, it helps.

Keep an eye on the calories. It can be awful with group lunches, people bringing in treats, office birthday parties, and the holidays will be endless temptation.

 

[noahpictures]

If you work 15 hours, and sleep at least 7 hours that's 22 hours. No way you can keep your muscle mass, unless you have three days off every week. The best thing to do is to focus on eating healthy and being active on your off days. If possible workout before going to work.
15 hours daily is tough. I hope I haven't been a downer but it is better to have a plan for your health

 

[bjh618]

If you work 15 hours, and sleep at least 7 hours that's 22 hours. No way you can keep your muscle mass, unless you have three days off every week. The best thing to do is to focus on eating healthy and being active on your off days. If possible workout before going to work.
15 hours daily is tough. I hope I haven't been a downer but it is better to have a plan for your health

Yep, that's pretty much the conclusion I've come to. I accept that I'm going to lose muscle mass and put on a bit of fat, but I'm focussed on minimizing the 'damage' I'm doing to myself with a change of jobs.

Previously I was alternating cardio and weights at 5 am each week morning, with a bike ride or game of rugby on the weekend. I'm now doing weights one night during the week, then weights and cardio on the weekend and that seems to be working out ok, so hopefully I can continue to build on it. I have also increased the intensity of my workouts, so hopefully that also compensates somewhat.

 

[rm71]

I now walk around the block during my lunch break. I get some exercise and check out the eye candy at the same time