I bought a small standing pull-up bar with a dip-stand (total one time cost of 15K). This setup allows me to do the basic push and pull movements and target my my chest and my back respectively. 2/3 done. The remaining compound movement is for legs - squats and calf raises. For this, I started with bodyweight, then bought 40kgs total of kettlebells (total cost 3.2k). Use them for squats and calf raises.

This is my plan, for each workout, which I do 4 days a week: 15 mins of warmup, 15 mins of back workout, 15 mins of chest workout, 15 mins of leg workout. Be creative, search online for routines which are manageable. Have been doing this consistently for the past 1.5 year with medium success (which I am satisfied with). Saturday and Sunday workouts I never miss. That is 50% of the weekly target achieved. I get creative and squeeze in my workouts the remaining two days in a week. Always follow up my workouts with a protein shake. I don't be a bitch about spending on money on a good whey protein. I spend 10k a month on my protein, including eggs, chicken breast etc.

I am proud of my arms, and shoulders, and my legs which are no longer chicken legs. And I do 10 mins of lower body stretching before bed every night, which has allowed me to completely defeat my sciatica and alleviate 100% of the pain from my herniated disk.

But what all of the above means is, that I rarely drink alcohol (it is impossible for me to workout the next day after working out), prioritize my workout over social engagements, and generally never eat crap like chips and all the random packaged stuff.

Not having time after a law firm job to go anywhere outside for my workout, and also being told my doctor to either quit the profession or get fit, forced me to re-think my priorities in life and buy the above said mini-stand. Best investment of my life so far.

It is possible to be fit and also a law firm lawyer. You just need to prioritize. Indians never prioritize their mental and physical health over other aspects of their lives.

At least uptil 6 floor, try to take stairs, try to gradually increase your steps to the 10000-12000 range. Try to control your portion, make it balanced with more protein, fibre instead of just carbs and fats. Try to eat smaller but frequent meals. Don't sleep for at least 3 hours after any meal. If you are open to taking protein supplements, you may try casein protein, less calories, and keeps you full for longer.

Running helps. The key benefit is that: (a) you burn a lot of calories in a relatively short period, (b) you can do it anywhere, and (c) it also helps you feed your inheretn consumerist behaviour by letting you buy more and more expensive shoes.

Fair warning, you need to start slow, and also pair it with going to gym 3 times a week.

Consistent diet and walking whenever I can has helped me a lot. It helped me shed atleast the first 10 kgs and post which I was able to shift to more intense workouts. But diet still continues and diet is non negotiable. I have gone from very very fat to lean to very fat again and then lean again and now I know consistency with the diet is the key. Due to work pressures staying consistent with workouts is not possible.