The Working Professionals Guide To Strength Training
First and Foremost
The thought of getting in shape/living a healthy lifestyle can seem like an impossible task with work, kids, and keeping a social life.
But I am here to tell you that if you can leverage the techniques in this article, you will be able to juggle all the responsibilities of "adulting," while taking care of your health and happiness.
You don't need to be a fitness guru or have even gone to a gym before. Everyone has the ability to start an exercise program that will help them improve their body, mind and spirit.
Time and program optimization are the key factors to creating a successful and sustainable exercise program. As a generalization, most of the working professionals we see at Vagus Fitness only have a maximum of 2-3 hours a week that they can invest in their health and fitness. This guide will cover how they are able to manage the demands of work, family and their health.
If your time is limited, spend it on strength training
When done correctly, strength training can burn fat, tone & strengthen, increase mobility and most importantly improve the quality of your life by allowing you to move better.
We have tested this system on thousands of clients and we have found that when initially starting a strength training program, simplicity is the key to success. We advise our clients to start off with 2-3 days per week of weight training and if they have time, a couple cardio ( activities that they enjoy) sessions. More is not always better and as a busy working professional, is appealing because it is less about spending endless hours at the gym and more about a few quality strength training sessions.
What a strength session looks like
If you are new to strength training your program may not be the same as an elite athlete but you can still receive all the same benefits. We recommend your strength training sessions be 30 - 60 mins in duration and utilize your full ranges of motion so that they can be as calorie expensive as possible. Your goal of each strength session should be to:
- Move your body through its maximum ranges of motion (within its limitations)
- Use enough resistance within your limitations to challenge your body and promote a calorie deficit and increase metabolism
- build competence through squats, deadlift, pushes, pulls, single arm/leg movements and core stabilization.
At the end of the day, there is no secret magic trick. Results come from progressively loading the body and consistency.
I hate to break it you, nutrition is everything
The good news is, it is a lot simpler than people make it out to be. The first focus is trying to eat primarily quality calories rather than nutrient empty substitutes. Secondly, roughly stick to your macro nutrient ratios ( Proteins: Carbohydrates: Fats). Lastly, make your intake sustainable and allow yourself a social life.
Proper fitness and health is a marathon, not a sprint and should be structured to be sustainable, flexible, individualized and enjoyable.
Be real with yourself
At the end of the day, most working professionals are not training to become a cover model for a fitness magazine, their goals are simply to change their body composition while still being able to have a life outside of the gym.
Take the thinking out of the equation
We are here to support you. Our job at Vagus it to help people like yourself reach their fitness milestones and create happy and healthy bodies.