If you're reading this column, you probably work most of the day behind a computer, amidst high stress, with your butt glued to a meshy office chair. Which means there's also a good chance you're
overweight, or could benefit to lose a few pounds. I'm afraid this describes me.
I used to keep in shape -- until my son was born three years ago. I quickly found it impossible to schedule
serious exercise into my life while raising an infant, being a husband and working as a marketing executive at a tech start-up. For three years, I've averaged six hours of sleep per night (or less),
the bare minimum -- a recipe for weight gain and heart problems.
Then our daughter was born, and that made exercise matters worse. My only
salvation (and barely) has been my daily speed walks between our home and the commuter train station -- about a mile each way. A few months ago I felt I'd hit a low point both mentally and on
the pudginess scale. That was reinforced when my doctor suggested it wouldn't hurt to lose 10 pounds.
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So was my New Year resolution to go on a diet? No. New Year resolutions are
declarations for failure, so I kickstarted my new health plan the day before last Thanksgiving. I love food and didn't want to hold back too much for the holidays, nor did I want to
feel gross and sorry for myself.
My New Health Plan
- Three full-body workouts per week at the gym, with an emphasis on conditioning and cardio, not brute-force
muscle building.
- Complete at least 30 minutes of cardiovascular exercise on alternate days, when I'm not doing full-body workouts.
- Eat several mini meals during the day, and only
light snacks in the early evening. (I've been stuffing an ugly canvas bag full of munchies for the office.)
- Get at least seven, preferably eight, hours of sleep per night, no
less.
- Stick with it.
Results and Observations So Far
- With my muscle building going at a much faster rate, I actually gained three pounds. However, my
belt size dropped from 38 to 34.
- My appetite and energy levels have skyrocketed.
- I'm mentally healthier, or least I feel that way.
- People have commented that I look
better.
Sacrifice & Scheduling
Adopting a health plan like this requires discipline and sacrifice -- and a lot of scheduling savvy. I can motivate myself to do
anything, but the tricky part is scheduling and prioritizing time with parent and work responsibilities. While I've been in the habit of working nights until midnight or 1 a.m., I've been stopping
hard at 10 p.m., so I can get some rest and be at the gym by 5:59 a.m. I get home from the gym by 7:15 a.m., so my wife and I can get ourselves and the kids dressed and fed by 8 a.m. Then it's off to
the office. With half my colleagues in India (9.5 hours ahead), it's easy for meetings to be scheduled very early in the morning or late at night. Therefore, I've blocked off times on my work calendar
to dedicate room for exercise and sleep.
Dealing with two toddlers and a busy start-up, I find my system doesn't always work. But it does most days, and it's forcing me to be even more
selective with my time. Meanwhile, the added time pressure and heightened mental acuity seem to make me more efficient and effective. I suppose the worst outcome is that I'll feel better and live
longer.
How do you integrate fitness into your busy life?