Kate McTaggart is a personal trainer at The Lifestyle Concierge, and has more than a few good ideas. As she says...
Having worked with many corporate individuals, I have found that morning training is much more productive, as it leaves people more alert and productive throughout the day. Office-based training is an increasing trend that is helping City workers to fit in their training without the hassle of going down to a gym near by and suffering the commute. If mornings prove too difficult, then training in a lunch break will help boost your post-workout productivity. This is because after a workout, the body releases endorphins (or feel good hormones) that give you energy and increase mental awareness.
Either way, a healthy body and healthy mind will not only improve your fitness but help increase your focus in the work place. A bettering of your appearance can also lead to greater confidence in and around the work place too, improving relationships and sociability at work, too.
Getting Your Diet In Order
The nutrition side of getting in shape is vastly important, as no matter what you think, you can never out train a bad diet! A hectic life means that many find it hard to cater for the necessary dietary requirements that are needed to see and feel major transformational results. Daily delivered food is ideal in this situation, as is it effortless and saves time. I would suggest staying away from high carbohydrate meals at lunch time as well, as it will make you feel lethargic, and this could affect your performance in the office. Protein-rich meals with a good portion on good fats will make you feel fuller for longer and provide you with great energy through out the day.
Meal example: 250g of protein-rich food choice ( palm size ), 2 teaspoons of olive oil, 2 cups of green veg.
I would also suggest staying away from beers and sugary beverages, even the diet varieties, as these spike your insulin and stop the body from burning excess body fat.
Essential fatty acids (salmon, mackerel) are a must have for weight loss, as they promote healthy hormone function and provide energy, and give you radiating skin! Take Omega 3 and 6 in the morning with your breakfast, as this is the time you are least likely to not eat any essential fatty acids.
Measuring your food portions for you or your family is of the utmost importance. This is the difference between an athlete's or celeb's body compared to a muffin top and bingo wings. You would be surprised at how little we actually need. For example: think of 100g of potato, and then actually weigh 100g of potato. It is a whole heap less than you thought it would be!
Drinking lots of water (two-four litres) daily helps the body get rid of water retention, giving you more energy, keeping you regular, and making you leaner.
Top Workout Tips
The best way to blast the body fat is fasted high intensity cardio first thing in the morning. Cardio on an empty stomach causes the body to use fat for energy. Your heart rate should be above 150 (age depending) and the duration no less than 30 min. Aim to do this at least three times per week.
Use weighted compound movements to sculpt and build, and then perfect your physique. Exercises like squats, lunges, and stiff-legged dead lifts, for example, are all key to toning the back of your legs, as well as keeping your rear end lifted. Get a personal trainer to monitor your form and keep you motivated, as these are tough exercises when performed correctly.
Increasing the amount of times you work out per week is important if you want to see results fast. For massive changes in ones body, I recommend working yourself up to five times a week (and once again, having a good diet).
After a weight workout, I would suggest high intensity interval training, e.g. sprint for 20 seconds, jog for 40 seconds, and repeat a minimum of 12 times.
Train smart, have a goal for every workout, listen to your body, and adjust to what it's telling you. Two hours of cardio at a slow pace is not better than 30 minutes of hard, intense cardio. The duration of your workout does not dictate its effectiveness. Think about it relating to your field of expertise. It's better to do 30 minutes of productive work than two hours of procrastinating, and finally getting it done.
The busy City life can leave you very time poor, which is why an effective and effortless training and nutrition program is needed if you are going to be able to stick to it and really see the results.