Bank on Banking

Want to look like this? Just kidding…but there is definitely a middle ground between looking like Ahhhhnold, and being out of shape and, more alarmingly, unhealthy. As bankers, or anyone working in a job that demands long hours and high stress, it is easy to just grab the first thing you see for a meal, snack throughout the day, fail to watch what you eat, and, bluntly, pig out at 7pm when you can charge some food to the corporate card. At the same time, working in a highly demanding field means that there is much less time for working out, or even going for a jog (considering you usually don’t have a treadmill in your cube). The next thing you know, those pants don’t quite comfortably button, and that suit seems a bit more snug than when you bought it several months ago – let’s face it, Tommy Boy is one funny movie, but no one wants to be the “fat guy in a little coat” at a business meeting.

So what can actually be done about this dilemma? No one wants to start one of those TV diet programs or some crazy fad diet – they may work for a little while, but, unfortunately, weight comes back on a lot quicker than it is usually shed. So, at the request of several readers and several colleagues, I am putting out a brief guide to dieting and working out for bankers (although it can really be applied to anyone). This isn’t rocket science, but it always helps to see alternatives, to see what is bad vs. what is good as far as food selection is concerned (as obvious as it may be), and to acknowledge the need to tweak the diet, just a bit – nothing radical at all, because I know how grumpy I become without my snacks. Just a small consistent change, however, will definitely yield some solid results. Additionally, I’m going to start adding smoothie recipes and meal ideas to the sidebar, one at a time, changing it up once a week or so – I know I always enjoy giving something a try and adding to the meal rotation, which otherwise, can become a bit redundant. So, without further ado, we welcome “the bad.”

The Bad:

I know how tasty these items can be, and, in moderation they are not terrible, but if you want to shed a few pounds, try cutting some of these banker favorites out of the equation for a few weeks. Remember, I am in absolutely no way telling you to cut these favorites out of the rotation, I am just mentioning some of the culprits and reminding you that moderation is the key.

Some of the favorite culprits:

French fries, breaded chicken, pizza, fatty dressings, non-diet sodas, candy, chocolate, potato chips, yellow cheeses (Cheddar, American), white bread and, here’s the kicker, fancy outlandish coffees with the pastry side – I know they are delicious, but please, have a regular coffee with non-fat milk and little sugar once in a while. In general, try to stay away from processed foods as much as you can.

Some of the quick and dirty favorite styles:

Greasy foods, fast foods (from the above favorites), and vending machine trips – I know at 11pm that late-night soda or bag of chips looks like a great way to stay awake, but reach for an apple to spark the match instead (the granny smith apple is great for that tart kick to give you a boost). I know that there are many more “bad” choices, but I’m not trying to list everything, just some of the fan favorites (besides, that’s what the comment section below is for: good foods, bad foods, and everything in between, leave it below).

The Good:

Food:

Wheat bread, whole grain wraps, salads, grilled chicken, sliced turkey, lean steak (like strip steak for example), tuna, a light protein shake for a mid afternoon snack, yogurt, fruit, vegetables, fat free pastries, baked low fat chips, water (startling, I know), diet soda (if you need the soda) and regular coffees with skim milk are all some junk food substitutes that will surely tickle the taste buds without popping the pants buttons.

Implementation:

Instead of buying everything, cook some food, even if it is on the weekend to have for at least part of the week. Ideas include a salad – bring the ingredients and keep them at work, switch up the meats from chicken to turkey to tuna, etc for some variety, a big fruit salad for the week, buying cold cuts, wheat bread and light spreads on the weekend so that you have some meals and snacks for the week (this also saves money over eating out all of the time).

Take the stairs back upstairs to the cube instead the elevator for lunch, coffee breaks, dinner, etc. I know elevators are a wonderful invention, but taking the stairs definitely gets the blood flowing and will burn at least a few of the calories that you’ve put on throughout the day.

Watch your portions – it is far healthier to eat several small portions (small meals) throughout the day, than 3 large (pant-button popping) meals in terms of energy, focus, metabolism and weight loss. I am a fan of 5 small meals a day if you are hoping to lose a few pounds – again a protein shake, a small salad, an apple and a yogurt, are all examples of a small meal.

Eating late – I know working long hours sucks, and when you are bored at 10 but can’t go home, it’s easy to have a snack – but don’t (other than a piece of fruit or the like). Sure, exceptions will be made when, for example, you don’t have time to eat dinner until 10 or 11, but if you can avoid eating late, especially a full meal, by all means do. If you need to have something light – rice cakes, for example, or a low fat, low calorie yogurt, an apple, etc.

While these tips alone won’t trim the waistline overnight, it is definitely a big step in the right direction, and may just help you to avoid buying a whole new wardrobe (or at least suits and pants). Now I know that for many of you the thought of working out is awful and not for you, but for many others, I present the second part of this article, the Banker’s Training Schedule (a light version).

A Banker’s Training Schedule: (assumes a 3-day per week routine to start)

Cardio:

20-40 minutes of cardio 3 days per week (can be the days you work out, 3 other days, or any overlap in between), and abs 3 days per week.

1 of the days: 30-40 minutes on a bike (stationary is fine) or elliptical.

The 2 other days: 15-30 minutes of running at a comfortable, yet vigorous pace.

Stretching:

Solid 5-10 minutes of stretching before and after your run (and/or workout), because, whether you like it or not, stretching helps the muscles to recover quicker and will absolutely reduce any lactic acid build-up and muscle soreness that would otherwise often make for a tough next day at work.

Lifting:

On a 3-day per week cycle, I would recommend circuit training spread over 3 groups of body parts to optimize muscle growth and conditioning, while the circuit (or going from exercise to exercise – supersetting for those up to speed on weight lifting lingo) aspect will maintain the cardio presence and intensity.

Day 1: Chest and biceps

Day 2: Back and triceps

Day 3: Legs and shoulders (try to take off at least one day for rest between day 3 and day 1)

And that should do it. If you need any ideas as far as specific exercises, workouts, or timing, feel free to drop me an email and just ask – if enough people are interested, I will post a follow-up article with a complete 3-4 day workout routine (exercises, timing, superset ideas, breaks and protein – the whole 9). I have been a Powerlifting and weightlifting coach (and student for that matter, because there is always something to learn) for several years and have competed in several Powerlifting events (although I haven’t deadlifted in competition – it is my weakest event because I throw my lower back out very easily even with perfect form – it’s unfortunately a medical condition). For those of you wanting some more analyst articles, rest assured they are coming VERY soon including my first installment of What an Analyst Really Does – The Pitchbook, tips for Getting Back on the Horse, my Resume Review and Cover Letter service and more.