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The world of fitness is filled with contradicting and confusing information. So many fitness gurus and social media celebrities claim to have the secret to achieving a lean and muscular body. But in reality, most of them are just trying to sell you some supplements or their latest “six-pack abs in just 5 minutes a day” fitness program.
Understandably, it feels overwhelming and difficult to know where to begin. We all wish there were one clear answer for how to stay in shape with a desk job. Sadly, there isn’t one answer; however, there are multiple options we can try based on our unique goals and capabilities.
By the end of this guide, you will have a clear idea of how to approach your fitness journey as a person who spends most of the week at the office.
Misconceptions About Staying in Shape With a Desk Job
Before we dive into the guide, we want to get one thing out of the way. Just because you work at a desk eight hours a day doesn’t mean you can’t stay or get in shape. Often, office workers use their occupation as an excuse not to do something about their situation. Luckily, since you’re here, that may not be true.
Don’t you know at least one other person who works at an office just like you who is in great shape? And they look like they lift? Have you ever wondered how they manage to maintain their physique? If you asked them for an answer, it would probably be pretty simple: consistency and dedication to a diet and exercise regimen that works.
The only difference between them and you is that they have found what works for them and stuck with it. Now, let’s focus on doing the same for you.
Define Your Fitness Goal
So, what exactly is your fitness goal? This is the first thing that you need to ask yourself. If your answer is “to get in shape,” how exactly do you define “in shape”? The more specific you can be about your goals, the easier it will be to create a plan.
Here are a few examples:
- to lose weight
- to gain weight
- to lose fat
- to gain muscle
- to gain muscle and fat
- to lose fat and gain muscle
- to lose fat, gain muscle and strength
- to be lean and muscular
- to be thin, muscular, and strong
- to be big, muscular, and strong
- to improve your posture
- to fix your hurting lower back
Of course, there are dozens of appearance-related goals, but what about how you feel in your body? Goals include feeling more energetic, getting to bed on time, waking up easier, or briskly climbing a flight of steps without losing breath.
These are all wonderful goals to set that take away the pressure to fixate on your outward appearance. Focusing on how you feel doing different activities may make you feel more powerful and motivated to continue your exercise plan.
As you can see, just “getting in shape” is not specific enough. You can achieve your dream physique if you have a clear understanding of what your goal is.
How to Lose (Or Gain) Weight as an Office Worker
We can’t talk about staying healthy and in shape with a desk job and not talk about food. Your physique is a reflection of what and how much you eat. Several recent studies have shown that diet alone makes up roughly 70% of our ability to impact our weight. So before you hit the gym or jump on the treadmill, you might want to closely examine the types of food you’re eating each day.
Mastering your diet is quite simple; it comes down to calories in versus calories out. If you want to lose weight, you need to eat less. If you want to gain weight, you need to eat more. The first step is to determine your total daily energy expenditure. In other words, how many calories does your body burn in 24 hours? Here’s a link to a TDEE calculator that you can use to figure it out.
You can lose weight through dieting alone, but you need to be in a calorie deficit for that to work. If that is your goal, that’s fine. Just track your calories, drink lots of water, and eventually, you will get those pounds down. You don’t have to go to the gym four times a week or get up at 5 AM for morning jogs, but you will miss out on all the added benefits of moving your body.
So, if your physique goals are slightly more ambitious, read on.
Find an Exercise Routine That You Will Stick To
Just because you have a desk job doesn’t mean you can’t get into a certain type of training or sport. Maybe your lower back is a little stiff from all the sitting, but you can still participate in whatever activities you like. Going to the gym and jogging in the park are not your only options. Here are a few alternatives:
- bodyweight exercises at home
- bodyweight and resistant band training
- swimming
- gymnastics
- boulder climbing
- some kind of sport like tennis or basketball
- boxing and martial arts
- dancing classes
- indoor cycling
- Yoga
When it comes to exercising, the most important thing is finding a type of movement you enjoy and look forward to. The idea is to do it regularly. And you won’t do it regularly if you don’t enjoy it. Try experimenting with a few different types of movement, even if you think you won’t like them. You may be surprised by how they make you feel.
Be Consistent With Your Training and Eating Habits
Change is hard. And the human body isn’t hard-wired to love change. If you want to make a noticeable difference in your physique, you must follow the plan you set up for yourself.
To stay consistent, you can:
- keep a food and training journal
- avoid junk food and alcohol
- get a quality night’s sleep after training
- reduce or quit your smoking habit
- actively seek content related to your goal
Seek Help in Your Fitness Journey
Your fitness transformation doesn’t have to be a lonely endeavor. Why don’t you ask one of your co-workers or friends to join you in this quest to obtain a better body? The best part is that you can keep each other accountable to stay consistent and help keep each other motivated. For instance, you can have lunch together where you both will be less tempted to skip the healthy meal you brought for one of your old favorites.
If having an accountability partner isn’t enough, consider turning to a professional. There are many great options for help, from registered dietitians with grocery and meal planning tips to tailored fitness programs from a personal trainer. Not all personal trainers, gyms, or group fitness classes are as intimidating as they often portray. The key is continuing to experiment until you find the place where you feel most comfortable, welcomed, and confident to focus on your fitness once and for all.
