Last week I was on a sales call about stress and daily living. He had mentioned his day goes like this, wakes up at 3:30 AM to get ready for the day. Does 10-12 hours of work every day. His job is very stressful and lately has been getting very taxing in his mind.
He eats whatever he can grab from home to work, usually, something from the gas station or fast food with a large cup of coffee. Then eats out for lunch around 1 pm, then starts crashing at around 3 pm. Sometimes he gets off work at around 5:30 pm other times (most times) 7 pm. Drives through traffic for almost an hour. Then eats something he picked up on his way home, and watches TV to decompress.
Not the best lifestyle, but he had told me he was going to start walking before work and buy a few bands and 15 lb dumbbells. His plan is to do some workouts, some push-ups, sit-ups, and squats.
Yes, this is all a good start, but…
The truth is stress plays a huge factor in your health
If you have a very stressful job with deadlines and dealing with people, you are going to need more than the exercises listed above. Mind you his goal is to lose weight, so he needs to plan his meals and eat better, and get a better workout routine. His routine is just the bare minimum. Sure, he will break a sweat, but it will not release all the good endorphins to get rid of that stress from his job, let alone his lack of sleep, and time for himself.
Stress plays a huge factor in your healthy lifestyle. For one it can force you not to get a workout when you are mentally exhausted and you just don’t have it in you to go for a workout. You need someone to help you push through that phase and get a great workout done. At the end of that session, you will feel the difference causing a snowball effect of accomplishment setting yourself up for the next great session.
The other one is a very important one, stress eating. When you are already hungry, then you add the worries from work, you want to eat something that makes you feel good. The last thing you are going to eat is some baked chicken, steamed broccoli, and healthy starches.
What you are going to reach out for is a pizza, burger, or something along those lines, with a soft drink or an alcoholic beverage. Alcohol is another factor, after a very stressful day, you will want a beer or two, or wine will put you in the “right” mind and relief some stress. This is not going to help if you are trying to lose weight.
Here is the most basic plan you can do
First, your workout needs some intensity to let some mental steam off. In order to do that you need some good intense workout. I’m not saying to kill yourself on a workout where you are passing out or puking. You should be breaking a sweat within the first 5-10 minutes of the workout.
Here is where I come in, whether you are trying to gain lean mass or lose fat mass, I’m going to give you the proper intensity your body needs to get some great results. I will not only give you some great workouts but also have you take some time to do the proper amount of cardio with heart rate zones. So you can burn some fat, and not overtrain and get hurt.
The second thing will be meal planning
When I’m talking about meal planning, I’m not talking about getting rid of the foods you love. I’m just giving you a portion size guide. You are going to schedule some time to cook multiple meals so you can store them in a container and plan your days based on the week to avoid empty calorie foods (fast or process foods).
It is better to microwave food for a minute and a half than to be saying “I don’t have time to cook, let me grab something to eat”. You are probably eating out more than 7 times during the workweek.
The third thing is to find some “me” time and relax your mind.
Whether it is through meditating, doing some sort of hobby, or going on a hike to see nature, you need to relax. Your mind needs to get to that happy place where it feels good and has peace of mind. When you are stressed, your cortisol levels rise. High cortisol levels are great at making you retain fat and pack on the pounds. So take a deep breath and start learning to deal with stress.
At the end of the day, you only have one body and one mind. If you don’t take care of your body physically and emotionally, eventually, that desk at work will be assigned to someone else and you will be greatly missed by loved ones and friends. No job is that important to where you can’t dedicate a few hours a week to your health and well-being.
Contact me to schedule your free personal training session in Austin Tx. My small gym studio is designed so you can have private training sessions and not feel judged or self-conscious. Claim your free session here.
Thanks for reading!