The Executive’s Guide to Staying Fit: How to Keep in Shape with a 60-Hour Workweek
Introduction: Why Most Executives Get Out of Shape
Let’s be real—working 60+ hours a week is brutal. Meetings, deadlines, client dinners, emails at 11 PM. The idea of squeezing in workouts and eating clean? Feels impossible.
But here’s the truth: You don’t need hours in the gym or a chef-prepared diet to stay in shape. You just need a battle-tested system that fits your insane schedule.
I coach high-level executives in London’s finance sector. These guys run billion-dollar portfolios, travel across time zones, and still manage to stay lean and energized. The difference? They don’t rely on motivation; they rely on systems.
Let me show you how.
1. The 3x45 Rule: The Minimalist Executive Workout Plan
The Problem: You Think You Need More Time
Most executives over 35 tell me the same thing: "I don’t have time to work out."
Wrong. You do. You just don’t have time for bad workouts.
The Solution: Lift Heavy, Train Less
You don’t need six workouts a week. You need three. And they need to be focused on strength.
The 3x45 Rule: Three 45-minute strength sessions per week. That’s it.
Your No-BS Executive Workout Plan:
Day 1: Push & Pull
Bench Press (4x6)
Pull-Ups (4x6)
Dumbbell Shoulder Press (3x8)
Rows (3x8)
Core Work (Planks, Hanging Leg Raises)
Day 2: Lower Body & Core
Squats (4x6)
Deadlifts (3x5)
Bulgarian Split Squats (3x8)
Core Work (Ab Rollouts, Side Planks)
Day 3: Full Body + Conditioning
Kettlebell Swings (3x15)
Farmers Carry (3x30m)
Sled Push or Rowing Machine Intervals
Mobility Work
You’ll build muscle, burn fat, and bulletproof your body against desk-job stiffness.
2. Nutrition for Executives: Eat for Performance, Not Just Abs
The Problem: You Eat Like a College Student
Skipping breakfast. Grabbing a muffin at Pret. Crashing at 3 PM and inhaling a Snickers. Then, post-work drinks leading to a 10 PM burger. Sound familiar?
Your body runs on inputs. Garbage in = garbage performance. And bad performance = less money, more stress, worse health.
The Fix: High-Protein, Low-Fuss Nutrition
1. The 3-Meal Rule (No More Guesswork)
You don’t have time to track macros like a bodybuilder. So keep it simple:
Breakfast: Protein + fats (Greek yogurt + nuts, eggs + avocado)
Lunch: Protein + veggies + carbs (Grilled chicken, greens, rice)
Dinner: Protein + veggies (Steak + asparagus, fish + salad)
2. Smart Eating at Business Dinners
Steak over pasta.
Vodka soda over beer.
Skip the bread basket.
3. Office Snacks That Won’t Kill Your Progress
Protein bars
Nuts
Greek yogurt
Biltong (UK’s answer to beef jerky)
The Science Behind High-Protein Diets
A study published in the American Journal of Clinical Nutrition found that high-protein diets improve metabolism, muscle retention, and appetite control—all critical for busy professionals who can’t afford energy crashes.
3. How to Fix Your Energy Levels (No More 3PM Crashes)
The Problem: You Run on Caffeine & Willpower
Most executives operate on stimulants and stress. They wake up tired, overdose on coffee, work non-stop, and crash hard by 3 PM.
The Fix: Better Sleep, Hydration & Stress Control
1. The 90-Minute Sleep Hack
Aim for 90-minute sleep cycles (6 or 7.5 hours total). Sleep quality > quantity.
Keep your room cold & dark (ideal temp: 18°C).
Avoid screens 30 minutes before bed (use blue light blockers if you must work late).
2. The Hydration Rule: 1L per 25kg Body Weight
Most executives mistake dehydration for fatigue.
Solution: Drink water first, then reach for coffee.
3. Stress Management in 5 Minutes
Box Breathing (used by Navy SEALs): Inhale for 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec.
10-minute midday walks (boosts creativity & energy).
Cold showers or sauna (activates the nervous system for better recovery).
4. Lifestyle Hacks to Stay Lean & Energized
1. Walking Meetings & Standing Desks
Every hour, move for 2 minutes. Even pacing during calls counts.
Standing desks reduce back pain and burn extra 200+ calories per day.
2. 10-Minute Morning Routine
5 mins of mobility work (hips, shoulders, spine)
5 mins of bodyweight exercises (push-ups, squats, planks)
3. Weekend Strategy: Use It to Reset
Saturday: Strength training + long outdoor walk.
Sunday: Meal prep + 30 mins of mobility work.
Alcohol? Keep it to 2 drinks max.
Conclusion: The "Do This Now" Plan
Most people overcomplicate fitness. You don’t need perfection. You need a system.
Here’s your action plan:
Book three 45-minute workouts this week.
Follow the 3-meal rule.
Drink water first, coffee second.
Move every hour.
Success isn’t about doing more. It’s about doing what matters.
Need help executing this? Let’s talk. I coach high-performing executives who want to stay sharp, lean, and strong—without wasting time. Book a free consultation, and let’s build your executive fitness system.
This is the no-BS roadmap for staying fit in a 60-hour workweek. Follow it, and you win.
