Getting In Shape For The Busy Guy

Getting in Shape For The Busy Guy 


Why do you have to be so difficult?

The ‘busy guy’ and/or ‘workaholic’ demographic may be the most difficult to work with when it comes to getting (and staying) in shape. 

You know who you are - the traveling salespeople, executives, and directors who spend their days eating and drinking more than their fair share on the company card, not sleeping enough, and are willing to sacrifice their health on some level to accelerate their career.

You bitches are difficult.

Don’t get me wrong — if one of those guys happens to decide that he wants to take his health into his hands, it’ll go great.

For a week.

Then it’s time to hop on another plane.

Or a deadline is rapidly approaching.

And suddenly it’s back to the hotel gyms, blowing off steam with a beer or 5 after a long day, and sleepless nights wondering what the that guy in IT was thinking when he said that.

I know all of this because am that guy. 

And if you’ve read this far, so are you…

My journey all started while drinking a beer or three with my girlfriend at a brewery not far from my place in Boston. Suddenly an adorable dog named Baxter arrived at the picnic table we were sitting at. 

He also had an owner and some friends -- but I'll admit it, my focus was really on the dog at first. 

After Baxter decided to sit with me, his human companions joined us on the other half of the picnic table. 

We engaged in some small talk, when one of Baxters human friends and I struck up a conversation about the gym I own. We went back and forth, compared about his experiences with trainers, and decided to exchange email addresses.

Now -- not that I'm going to toot my own horn and say I'm a sales guru, but this is usually the point where I email a lead and they come in to sign up for the gym. (and live happily ever after)

In Baxters friends case, this was not going to happen.

Much to my dismay, he presented me with a nearly impossible situation:

He spent 3 days, every other week, in a completely different state for work.

Most of his workouts would have to be things that he could do in a hotel gym, with little-to-no equipment, and I’d have to make sure he was getting at least one good workout in each week with me at the gym.

Challenge accepted. Challenge crushed. And here's how we did it.

I’m here to tell you that you can look (even more) amazing naked.

You can have more energy.

You can drink wine, beer, and gin like a boss without looking like shit.

You just have to follow a few simple rules.

Here they are:

Rule #1 — Create as many ‘wins’ as you can

Set weekly goals — and make them so simple that you can’t help but to smash them out of the park.

At first, start with the big rocks, and slowly start to add in the smaller ones.

This has a massively positive effect on your psychology (who doesn’t love to win?) as well as a massively positive effect on the way you look and feel.

For example:

Big rocks — 

  • Drink an extra bottle of water every day
  • Exercise 2–4x/week for 15–60 minutes (This depends where your starting point is)
  • Drink a protein shake after your workout
  • Ask for a side of broccoli or asparagus or Brussel sprouts with your dinner

Small rocks — 

  • Carb cycling
  • Intermittent fasting
  • Keto
  • Paleo
  • 3 Hour marathon training sessions
  • Supplements besides Fish Oil, Protein, and Greens.

The key is the pick stuff that you’re going to be able to do while you’re away on a work trip and schmoozing or getting schmoozed.

Rule #2 —Undo the bad, updo the good.

When it comes to the content in your workouts, the first rule is also to do less of the bad stuff.

Chances are, you’re spending lots of time sitting, and your posture/lower back is paying the price.

Here are 3 things that your workouts absolutely MUST have:





Hip Flexor Stretch


Rule #3 — Never underestimate the power of a quickie.

Quickies can come in all different shapes and sizes, but two of the best methodologies for getting a quick sweat on with a busy schedule are called Density Training and EMOM (Every Minute On The Minute).

Density Training is defined as getting X amount of work done in Y amount of time. For example, I could bench press 100lbs for a total of 100 repetitions in 10 minutes. That makes a total training volume of 10,000lbs lifted or 1,000lbs/minute. The next time I train, my goal should be to lift more lbs/minute. 

If you have access to dumbbells, a great density workout that will produce a SICK upper body pump would be a pairing of:

1A) Dumbbell Bench Press x 10

1B) Chest Supported Dumbbell Row x 10

X 10 min

Or, if you don’t have access to dumbbells, a bodyweight density workout that I love would be:

1A) Push-Up x 10

1B) Squat x 10

1C) Sit-Up x 10

X 10 Min


If you’re looking to try something new, or maybe you’ve had enough density training for now, EMOM Sets will be your new best friend. 

Every Minute On The Minute training is just that — Every minute a timer will go off, and you will complete a set number of 1 or 2 exercises. It’s just as simple as it is brutal.


10 minutes, completing 10 repetitions of the following at the top of each minute:

  • 10 Burpees
  • 10 Sit-ups

That makes 100 burpees and 100 sit-ups in just 10 minutes.

A general rule of thumb is to get around 20 seconds of rest at the end of each set — that means you may be better off doing fewer repetitions and keeping the quality high. 


You can get in shape if you’re a busy guy — but you’ve got to make sure to do the 20% that produces 80% of the results. Luckily, I’ve already done the work for you.

Like it? Love it? Hate it?

Let me know:

Stanley Dutton