Help me figure out my workout schedule...

juliaky84

Hey everyone,

I stared gaining weight very slowly and steadily due to starting an antidepressant a few years ago (gain of 4 pounds per year).

A few months ago, I began doing weight lifting twice a week (1 day is upper body and 1 day is lower body) and 40 minute walks twice a walk. Life gets busy with 50 million things to do a day, so now I'm only doing 1 weight lifting day and 1 walking day. The other days now I've started wearing a pedometer, trying to hit at least 5,000 steps per day since my job is sedentary.

The thing is, even though getting steps in vs sitting all day is good, it's not the same as getting my 2nd weight lifting day in. I could tell I'm losing a little strength by only doing 1 weight lifting day recently.

What do you recommend?

HardcoreP0rk

Wake up earlier?

KimmyKicksAss

I would replace the 40 minutes walk with more lifting. Try some beginner compound programs. Stronglift 5x5, New Rules of Lifting for Women, ICF 5x5, etc. In fact, some of these programs need only 3 days a week.

RodaRose

If you only have two exercise days, do weights on those days.

Liftng4Lis

Make time.

callsitlikeiseeit

if its important to you, you make time. I do. So do hundreds (if not more) of other people on MFP.

cnbbnc

What I've told myself is.....I can carve out a mere 30mins of a day several times a week to exercise. Seriously. You can accomplish a lot in 30mins time, and even with a quick shower you would still be looking at under an hour out a day.

Find 30mins and make it work.

PinkPixiexox

I'm torn on this!

It looks as though you are still making time for some form of exercise and that's great to see but be careful your exercise reduction doesn't continue to reduce until the novelty has completely worn off and you just don't want to do anymore. I say that because it happened to me. I have a busy job and I went from working out 3 times a week, to slowly reducing to 2. To keeping at 2 for a while but for less time. To gradually reducing to 1. To nothing at all. It's very, very easy to do.

I'd say be true to yourself. If you know you can fit in your work-out's but it's more about not wanting to, address that. Change up your routine - make it a little more exciting! :]

I'm not working out 4 times a week and admittedly, sometimes I really wish I could miss it and lounge around at home - but my goals are far too important at this point. And also, so is being able to eat more

juliaky84

Thanks all!

PinkPixiexox - you read my mind. I need to stop the slow decrease in working out. A few solutions this past week I've come up with will help:

-I am AWFUL at waking up early and not hitting snooze a few times - even worse, the alarm is on my phone which is plugged in right next to my bed, within arm's reach. I ordered an alarm clock I will set across my room to physically force myself to get out of bed. Once I'm out, no going back.
-I will consistently go to bed by 10:30 pm. It will take some time, but eventually I'll wake up early without much effort, and actually feel rested.
-At 10 pm, I will READ in bed. No more pinteresting in bed, because that leads to me staying up at least another hour.

I need to keep my goals in mind. My bloodwork showed high cholesterol and I have gained weight from my antidepressant. I want to continue increasing muscle mass to increase my resting metabolic rate.

I stopped logging calories because I have a tendency to become obsessive - not healthy thinking. I am following Body for Life, which I love (the eating part). It's sustainable for me and I feel good on it. So I will just continue on that path, food wise.

FitGamerSmoak

Yup if you want to, you will make time. I have a sedentary job. However my goal is also 10,000 steps per day minimum. Yesterday I had 18,000. I also have a 1 1/2 year old and a husband, and a house to take care of and two dogs that require my time.

My workout schedule is as follows. up at 4:40 am weight lifting and cardio. Walks on my three breaks at work. Home at 4:30 for a minimum 2 mile run with my son in his stroller outside. Yoga after my husband leaves for work at 9:30pm. In bed and asleep by 11:30pm-ish.

it works for me. But that's the thing, if you really want to you will make the time. Good luck! :-)

juliaky84

Do you have weights to lift in your house or do you drive to a gym? Do you have time for anything else you enjoy during the day? For example, crafting, cooking, reading, journaling, etc...or just any down time?

jamala19

craziedani wrote: »

Yup if you want to, you will make time. I have a sedentary job. However my goal is also 10,000 steps per day minimum. Yesterday I had 18,000. I also have a 1 1/2 year old and a husband, and a house to take care of and two dogs that require my time.

My workout schedule is as follows. up at 4:40 am weight lifting and cardio. Walks on my three breaks at work. Home at 4:30 for a minimum 2 mile run with my son in his stroller outside. Yoga after my husband leaves for work at 9:30pm. In bed and asleep by 11:30pm-ish.

it works for me. But that's the thing, if you really want to you will make the time. Good luck! :-)

I admire your dedication!! You're not getting much sleep or recovery time though. I work from home several days per week, so allows me to work out almost every day. On the 2 days I go into the office, I wake early to get home early and then workout when I get home, walk at lunch, and walk around the office as much as I can. I try to do a minimum of 7500 steps per day. Do you ever just hit a wall though? Last night I fell asleep at 8:45pm-- been working out hard lately + in-office early day.

Packerjohn

juliaky84 wrote: »

Do you have weights to lift in your house or do you drive to a gym? Do you have time for anything else you enjoy during the day? For example, crafting, cooking, reading, journaling, etc...or just any down time?

How many hours do you work at your job and what is your commute time?

Honestly how much screen time (tv and computer/phone) do you honestly have in a day?

FitGamerSmoak

jamala19 wrote: »

craziedani wrote: »

Yup if you want to, you will make time. I have a sedentary job. However my goal is also 10,000 steps per day minimum. Yesterday I had 18,000. I also have a 1 1/2 year old and a husband, and a house to take care of and two dogs that require my time.

My workout schedule is as follows. up at 4:40 am weight lifting and cardio. Walks on my three breaks at work. Home at 4:30 for a minimum 2 mile run with my son in his stroller outside. Yoga after my husband leaves for work at 9:30pm. In bed and asleep by 11:30pm-ish.

it works for me. But that's the thing, if you really want to you will make the time. Good luck! :-)

I admire your dedication!! You're not getting much sleep or recovery time though. I work from home several days per week, so allows me to work out almost every day. On the 2 days I go into the office, I wake early to get home early and then workout when I get home, walk at lunch, and walk around the office as much as I can. I try to do a minimum of 7500 steps per day. Do you ever just hit a wall though? Last night I fell asleep at 8:45pm-- been working out hard lately + in-office early day.

Yes...Yes I hit a wall every once in a while. But for me, as long as I have 5 hours of sleep I feel refreshed and awakened and ready for the day. But if I notice that I'm starting to lose something, form or whatever it may be, lack of motivation. I take a few days and just go light, sometimes not doing anything, then get back at it. Plus weekends are my no workout days, and that includes husband with the baby and me taking a bath with Dr. Teals soaks.

krithsai

craziedani wrote: »

Yup if you want to, you will make time. I have a sedentary job. However my goal is also 10,000 steps per day minimum. Yesterday I had 18,000. I also have a 1 1/2 year old and a husband, and a house to take care of and two dogs that require my time.

My workout schedule is as follows. up at 4:40 am weight lifting and cardio. Walks on my three breaks at work. Home at 4:30 for a minimum 2 mile run with my son in his stroller outside. Yoga after my husband leaves for work at 9:30pm. In bed and asleep by 11:30pm-ish.

it works for me. But that's the thing, if you really want to you will make the time. Good luck! :-)

Isn't this really little sleep? You're averaging some 5 hours a night. I know that I for one would become crabby and be binge eating if I got that little rest.

krithsai

OP, you are unfortunately going to have to make time out of thin air. My husband and I have full time jobs and have a 16 month old at home. It gets crazy but we've worked out a system. I do baby's dinner, make our dinner and run out to the gym by 6:45 or so. Get back home by 8 by when my husband has given baby a bath and is putting her down for the night. At around 8:15, we do dinner. I take a shower right after and try to get into bed by 10:30-11. I wake up for the day at 7 AM.

Packerjohn

juliaky84 wrote: »

Thanks all!

No more pinteresting in bed, because that leads to me staying up at least another hour.

Eliminate this and free up an hour + a day to exercise.

SpectacuLaura

Agree with most everyone else- you just have to make time. I was a TV addict and just couldn't possibly imagine giving up any of my busy DVR watching schedule...until I did. Working out and meal prep are just simply more of a priority now and I certainly don't miss all of the mindless hours I spent on the couch when I'm feeling awesome. (And I still leave a little time for my most favorite shows of course- I mean, c'mon...)

juliaky84

Yeah, my bf and I now have cable and it's a time drain. I could do without it, I didn't use to have it but he wanted it when we moved in together. He has long days and usually spends a few hours in front of the tv after work, and since we want to spend time together after work, we sit around together. I could use more of that time to work out but I do not like giving up time to spend with him, at the same time.

Packerjohn

juliaky84 wrote: »

Yeah, my bf and I now have cable and it's a time drain. I could do without it, I didn't use to have it but he wanted it when we moved in together. He has long days and usually spends a few hours in front of the tv after work, and since we want to spend time together after work, we sit around together. I could use more of that time to work out but I do not like giving up time to spend with him, at the same time.

You could both workout together or workout before he comes home.

Sorry but it pretty much sounds like you have opportunities but are just making lame excuses.

brdnw

i have a live-in girlfriend and i still go to the gym every single day. it doesn't sound like you want to put any effort in...you obviously have plenty of time.

janejellyroll

juliaky84 wrote: »

Yeah, my bf and I now have cable and it's a time drain. I could do without it, I didn't use to have it but he wanted it when we moved in together. He has long days and usually spends a few hours in front of the tv after work, and since we want to spend time together after work, we sit around together. I could use more of that time to work out but I do not like giving up time to spend with him, at the same time.

I don't particularly LIKE giving up time in the evening with my husband, but I realize it's what I have to do to meet my goals (that, or wake up earlier). Weight loss (or maintaining weight loss) requires these kind of choices. I've realized that my remaining time with my husband is even better because exercise improves my mood and I feel more attractive.

kgeyser

juliaky84 wrote: »

Hey everyone,

I stared gaining weight very slowly and steadily due to starting an antidepressant a few years ago (gain of 4 pounds per year).

A few months ago, I began doing weight lifting twice a week (1 day is upper body and 1 day is lower body) and 40 minute walks twice a walk. Life gets busy with 50 million things to do a day, so now I'm only doing 1 weight lifting day and 1 walking day. The other days now I've started wearing a pedometer, trying to hit at least 5,000 steps per day since my job is sedentary.

The thing is, even though getting steps in vs sitting all day is good, it's not the same as getting my 2nd weight lifting day in. I could tell I'm losing a little strength by only doing 1 weight lifting day recently.

What do you recommend?

If you want to continue lifting, I would go for a full body routine rather than a split, especially if you are limited on time. You could throw in some light cardio afterwards (like walking on the treadmill) if you want to keep that in your routine.

You might also want to look into 30 min workouts - there are a lot of programs that are only 30 min per workout, and have both cardio and strength components. They're usually more than twice a week workouts, but if you're schedule is cutting into your gym time that much, it might make more sense to spread shorter workouts out across the week rather than trying to find a 1-2 hour block on a given day.

I understand what you said about limited time with your partner - I ended up getting up super early for months to workout and shower in order to be able to have that time together at night. It was tough, as I also don't like getting up in the morning, but it was also a relief to just be done for the day, and not have the stress of trying to figure out whether a workout was going to happen, or whether something else was going to get in the way. Not much going on in the world at 4:30 am, so it was easier not to get sidetracked.

kshama2001

juliaky84 wrote: »

Thanks all!

PinkPixiexox - you read my mind. I need to stop the slow decrease in working out. A few solutions this past week I've come up with will help:

-I am AWFUL at waking up early and not hitting snooze a few times - even worse, the alarm is on my phone which is plugged in right next to my bed, within arm's reach. I ordered an alarm clock I will set across my room to physically force myself to get out of bed. Once I'm out, no going back.
-I will consistently go to bed by 10:30 pm. It will take some time, but eventually I'll wake up early without much effort, and actually feel rested.
-At 10 pm, I will READ in bed. No more pinteresting in bed, because that leads to me staying up at least another hour.

Sounds like a good plan!

juliaky84

Thanks all, everyone but 1 or 2 people were really helpful!