Excersise and Diet for Desk/Office Workers

It would be lovely if we all had personal chiefs to provide us with 5 delicious meals a day or for our boss to allow us to have 2 or 3 meal breaks a day? As a result an increased in energy and metabolism. Celebrities can afford to this we can not.

As mentioned in my previous diet post it is not the number of meals you have but portion control and leading an active life style. Snack using dried or fresh fruit (and raw veg like carrots and celery if you like that sort of thing) and I prefer lots of Clementine’s, grapes or bananas a day (whatever is in season).

For your meals consume no more food than you can carry in your hand. Lunchtime you should make your own using Whole Meal Pita bread (100cal each) with any choice of delicious hummus (100cal in quarter pot) combined with turkey ham or wafer chicken (read calorie information on back of pack and try not to exceed 100cal of meet).
Then cram in a mixed bag of salad (some contain veg grated Carrot and beetroot). If you don't like salad and veg do not worry becuase the hummus should take away the flavor. Feel free to add tomatoes and also consider a small can of fish instead of the ham.

Resist the pressure to go down to KFC or have a full pub lunch. If you must goto the pub for a group social make sure you snack healthy beforehand so you will not be tempted by the huge portions with chips opting for sandwich or something from the light bite menu. Remember to consider the pub as your dinner and you should have lunching food in the evening. Cut out alcohol leaving it for special social occasions… if you socialise at pubs allot then… erm… stop.

The above is a step at a healthier life style and a little weight loss, possibly half a stone a month. To accelerate weight loss you have to exercise or it will seem to take forever and you will give up. If you’re a morning person and naturally wake up without an alarm clock then you should exercise for 30-45 minutes before work doing at least 25 minutes cardio 4 times a week or 45 mins 3 times a week and a little weights. If your energy levels are in the evening do it then. If you have no motivation then go in the evening after work without putting on the TV in the home and once your in the gym or running in the park your motivation levels may go up.

This is my 1.15 hour cardio exercise program:

I have a desk job and need to cardio exercise 3 times a week (Sunday, Tuesday and Thursday/Friday) in order to lose weight. This will typically burn more than a 3rd of what I eat resulting in a net loss of calories needed and weight loss within 1 week. About 4-5lb (half a stone) can be lost a month.

1. Cross Trainer with little resistance setting 3 for 25 minutes doing 5k to 6k (300 calories). I aim to keep my heart beat at a consistent 150 so I don’t tire myself out, but find your own comfort zone. (Do the cool down to burn extra calories)
   
2. Rowing little resistance setting 4/5 for 10 minutes (120 calories)
3. Running at a good rate 15 minutes (200 calories) but for long as you can taking the speed up towards the end (Do the cool down to burn extra calories).

Total: 600+ calories (depending on your weight)

If you have more time do some upper body weights first so you build muscle so “metabolism” is increased. However when you stop doing weights as part of a routine you will lose your muscles so sadly weight lifting must be a long term life style choice!

It is not easy to maintain and you could substitute any of the days to play sport (swimming, football, squash etc…) but you want to lose weight. Due to improved diet and portion control the weight should stay off once you decide to stop however do embrace an active lifestyle.

Related links:

• Successful Weight Loss – The Truth.
• Tim's Weight Loss