A HUGE 77% of office workers are overweight in the UK. I used to be one of these people. Until I fixed a few of my habits. Here’s a no BS approach to get the physique you’ve always wanted whilst working your 9-5:

If you are overweight, you are at increased risk of: -Stroke -Cancer -Diabetes -Tiredness -Heart disease -Low confidence -Joint and back pain -Mental health issues All of which can be major issues for anyone working a 9-5. Here’s 8 simple steps to get you in shape:

#1 - Plan your workouts One of the biggest issues most people have with getting fit is consistency. They’ll workout like mad for a few weeks. Only to burnout and give it up shortly after. Sound like you? Thought so.

We can correct this by making sure of the following: - Workout plan is sustainable long term - Train at the same time and same days each week Do this and before too long it will become second nature.

#2 - Make your own lunches Don’t hate me for this, but…. Meal deals are extremely overrated. You are far better off cooking up your own meals and saving them for your lunch.

They're tastier, cheaper and far more nutritious. What’s not to love? Ensure your meals are high in protein and have a good mix of all 3 macronutrients (protein, carbs and fat).

#3 - Avoid misinformation If you have ever worked in an office.. You will know that people talk about getting fit all the time. Talking about their new fad diet or weight watchers. Let me tell you exactly what happens:

They’ll lose weight in the short term. The old cravings will come back And… Within a few months they’ve piled all the weight back on. Great job! Do yourself a favour and don’t listen to these people's advice on fitness.

#4 - Aim for 10,000 steps daily You will likely be sat at your desk for a large part of the day. Which means that you’re not burning many calories. This is why it’s essential to get up and move around whenever possible. Aim for 10,000 steps daily.

#5 - Say no to the birthday cakes No you don’t need that birthday cake at 10am. Have some self control.

#6 - Don’t go to every social event You’re not going to lose your job if you don’t go to every social event. Sure, go to some. But if you’re going to every single one you will no doubt be consuming thousands of unnecessary calories. Pick and choose your events wisely.

#7 - Work from home if possible IMO… Working from home makes getting fit 10x easier. You can plan your workouts better. You can cook your own meals. Temptation isn't sat around every corner (unless your house is stocked with cakes). So if you have the option to WFH, do it.

#8 - Drink plenty of water Most people don’t drink enough water. This gives us feelings of hunger and leads to overeating. If you’re feeling hungry, drink 0.5L of water. Your hunger cravings will go away. Remember... You’re not hungry, you’re just thirsty.

TL;DR #1 - Plan your workouts #2 - Make your own lunches #3 - Avoid misinformation #4 - Aim for 10,000 steps daily #5 - Say no to the birthday cakes #6 - Don’t go to every social event #7 - Work from home if possible #8 - Drink plenty of water

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