How do I get exercise in every day?? :(
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Many moons ag I was in your place and I used to walk from home to work - totalled to about 4 miles a day
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Walk or jog in place when you watch TV. I do it, and it is a great mini workout.
Orrrrrrr
Go outside and walk/jog.
Yes....she wants to know what to do when she is just relaxing at home.0 -
...It isn't about finding time, it is about making time. :-)
F--- YEAH!0 -
You don't have to workout every day
This. You are burning more calories than the average Joe/Jane by being on your feet all day. Tightening up your diet calorie wise, getting a sufficient protein intake, and 2-3 30-45 minute sessions a week strength training is all you need to be well on your way to meeting your goals.0 -
1. STOP with the excuses
2. Nike said it.....JUST DO IT
Yeah. Just do it! You'll find time if you really want to.
I'm a single mom of a 5 yr old, 1 full time and 1 part time job and a 45 minute commute. I work out at the gym 4-5x a week for 1-1.5 hrs and do a 20 min workout daily at home.0 -
As others have said, it's amazing how you can find the time if you really MAKE the time. Having said that, here are some options:
- Get up really early. Like 4 am early. Yes, it's hard, but is it harder than facing yourself everyday, feeling defeated?
- Squeeze in a run on that 30 minute lunch break (I do this 5 days a week)
- Park your car farther away in parking lots - like the BFE spots.
- Do sit ups, planks, push-ups, etc while watching TV/shows
- Plan active, outdoor activities with friends or whenever you need to meet with others to socialize
- Stop making excuses, rationalizations, justifications, and giving yourself reasons to fail.
This is something I do often: Commit to the first 15 minutes of a workout. If you REALLY are too tired after those 15 minutes, you can stop. Most of the time though, I'm into it by then and want to continue, even on days I started off feeling tired.0 -
I do it on my lunch break and heaven help anyone that gets in my way. That is MY TIME!!! As I tell my patients, don't give me your excuses because I have said all of them to myself and tried to justify why I was heavy. When I stopped the excuses, guess what? The weight came off.
JUST DO IT0 -
You gotta fake it til you feel it. Took me a year of going continuously before starting to look forward to it, and being annoyed when I couldn't go. Until then, you should try to go early in the morning, or as soon as you wake up. On a work day you can go before work if possible because it will give you energy for your shift. Until you start looking forward to it, it will be a struggle.0
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I don't think shes trying to make an excuse, it sounds like she is just overwhelmed and finding it tough to imagine a regular workout routine in her schedule. she knows she needs to find the time thats why shes asking what other people do.
Like others have said, one option is to wake up earlier and try to get a workout in. Personally I can't workout in the morning. Idk if it's the intensity of my workout or what, but if I work out in the morning, by noon I am literally just too tired to function. If it's a home workout you are looking to do, my suggestion would be to buy a fun dvd that you would be excited about doing (ex. a dancing dvd).
You said that you dont want to go on a treadmill after being on your feet all day and I don't blame you at all. The treadmill and other machines are really effng boring and not something I look forward to. Have you considered doing strength training instead? It might be something that you would look forward to doing more then going on the treadmill. You say you do your cardio on your days off and I honestly think that that along with your active daily life is more then enough cardio. Weights might be another good option for you!0 -
Personally you should probably track better or modify your calorie goals....if you are a waitress working a full shift...you are walking alot...and burning alot of calories doing that....if you stay to your calorie goal...you should be fine with no exercise....anytime you can squeeze some in however..will be all that much better.0
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If you're active all day anyway, don't sweat a "formal" workout:) Get a fitbit and keep track of what you're burning while you go though your normal day, you might burn more than you think. Any extra you WANT to do, just fit in where you can. Keep it simple:)0
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Personally you should probably track better or modify your calorie goals....if you are a waitress working a full shift...you are walking alot...and burning alot of calories doing that....if you stay to your calorie goal...you should be fine with no exercise....anytime you can squeeze some in however..will be all that much better.
Exactly:)0 -
it really depends on the outcome you want to have...
the bigger the outcome, the harder you have to work...
so....you can take it easy, count being on your feet all day as part of your cardio and just eat well....but your results will reflect that...they will probably feel frustrating and slow if MFP demographcs are any indication...
or you can find the time, get up earlier, stay up later, fit it in on breaks what have you....
and see better and more results...
its that simple...
so what do YOU want.0 -
You don't have to work out every day, especially when you're a waitress and you're walking around all day anyway.
Get some adjustable dumbbells and just do strength and bodyweight stuff at home for 30 minutes every other day?0 -
Make it a priority.0
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Try Focus T25. Only 25 minutes and its a great workout.0
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it really depends on the outcome you want to have...
the bigger the outcome, the harder you have to work...
so....you can take it easy, count being on your feet all day as part of your cardio and just eat well....but your results will reflect that...they will probably feel frustrating and slow if MFP demographcs are any indication...
or you can find the time, get up earlier, stay up later, fit it in on breaks what have you....
and see better and more results...
its that simple...
so what do YOU want.
^NOT this.
If you are active all day and eat well, that IS hard work. Who would bother doing (extra) cardio every day if they burned 2000 calories at their job??? Not a anyone I know.
And two jobs plus school, PLUS trying to fit extra workouts in is not very "easy" of an easy way. Lol
It IS that simple:)0 -
I'm also a full time waitress, and I sold my car and bike commute to work every day. Sure, it's only 30-40 minutes on the bike a day, but I try to ride as fast as I can to and from work for the extra exercise. I also have a kettlebell and use it to get in short, intense workouts before or after work.0
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2000 cal burned a day as a waitress??? Not sure about that number. I'm a nurse and in my feet all day but doubt I burn that much. It's not like she's power walking or running. I'd aim for 3x per week not every day. Start small.it really depends on the outcome you want to have...
the bigger the outcome, the harder you have to work...
so....you can take it easy, count being on your feet all day as part of your cardio and just eat well....but your results will reflect that...they will probably feel frustrating and slow if MFP demographcs are any indication...
or you can find the time, get up earlier, stay up later, fit it in on breaks what have you....
and see better and more results...
its that simple...
so what do YOU want.
^NOT this.
If you are active all day and eat well, that IS hard work. Who would bother doing (extra) cardio every day if they burned 2000 calories at their job??? Not a anyone I know.
And two jobs plus school, PLUS trying to fit extra workouts in is not very "easy" of an easy way. Lol
It IS that simple:)0 -
I am in the same boat exactly. What I did over the weekend to provide me with at least 30mins-1 hour extra each day to exercise was prepare most/all of my meals on Sunday and put them in tupperwares ready to microwave. Now I have no excuse not to eat healthfully and now I have the extra time to do exercises during the week. Use the time you have on the weekend wisely. Remember eating is the most important aspect. Put in the effort at least 3 days of the week and don't feel guilty for doing that much-- its a lot!0
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I do it first thing in the morning usually - before baby wakes up, before work (which I stand or walk my entire shift), before school. Yup I do all those plus volunteer and foster orphan kittens. You just have to decide how bad you want it and if it is a priority or not. I struggled with time management for a long time, not because I wasn't motivated but because I'm easily distracted. The secret is, you just have to DO IT. If you know you're tired at the end of the day and won't do it, then quit trying to save it for the end of the day.0
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What I do: exercise in the mornings.
When I went to the gym I got up at 4am and was asleep by 9pm. Worked out 5 times a week and had fun with friends on the weekend (while being in my calorie goal- just not "working out")
When I didn't use the gym I was up at 5am and asleep by 9pm. Worked out 5 times a week and had fun with friends on the weekends.
If you don't want to fit it in your schedule every day then don't- just make sure you're eating properly and that when you do exercise you're giving it 110% and you'll still see results, they just might be slower.
Good luck!0 -
i agree, if you're on your feet all day, you don't need to hammer the cardio. look into adding some weight training 3 x a week and rest on your days off
^^^^ Agreed0 -
Look into the Body Revolution program. It's about 30 minutes and since you are on your feet all day you could just do the regular workouts (not the cardio ones) and take the cardio's as rest days. You'll need a few different weights of dumb bells. You are just gonna have to make it work. I agree with others about doing it first thing in the AM. Also, make sure you are really logging honestly and as accurately as possible. Do you use a food scale? And, if you are eating well you might have to lower your calories a bit if you can't do the exercise regularly.0
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Don't worry about exercising every day. You have two off days, start with those days. That's two workouts. Figure out one day where you could add a third workout. SInce you do so much walking I wouldn't recommend the treadmill. I'd rather work on strength exercises. Maybe even do a short body weight circuit in the morning before you leave the house - 10 hard minutes is better than nothing at all. If you start out thinking that you need to work out an hour a day five days a week, it'll seem impossible to start. I started out with twice a week and gradually worked up to five days a week. I think I've missed one workout in the last six months. (I work full time, have a kid, everything.)0
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it really depends on the outcome you want to have...
the bigger the outcome, the harder you have to work...
so....you can take it easy, count being on your feet all day as part of your cardio and just eat well....but your results will reflect that...they will probably feel frustrating and slow if MFP demographcs are any indication...
or you can find the time, get up earlier, stay up later, fit it in on breaks what have you....
and see better and more results...
its that simple...
so what do YOU want.
^NOT this.
If you are active all day and eat well, that IS hard work. Who would bother doing (extra) cardio every day if they burned 2000 calories at their job??? Not a anyone I know.
And two jobs plus school, PLUS trying to fit extra workouts in is not very "easy" of an easy way. Lol
It IS that simple:)
i think the main question that still needs to be answered (you there OP?) is what goals she wants...
if she just wants to see the scale number go down...sure...eat better and find solace in 'being on your feet' all day.
if she wants to recompose her body and shoot for a certain look, then yeah, hard work goes into that.
as it sounds right now, the priority is "relaxing at home" which is fine, and i'm sure well-deserved. however, it seems like she WANTS to add more exercise. if that's what she truly wants, then she has to reprioritize and put exercise above relaxing.0 -
What has worked for me is
1) Rethinking what exercise is. Exercise isn't a chore, it is time for my brain to clean out the cobwebs and dustbunnies and relax.
2) Make it interrupt my routine. If i get home before I exercise I don't exercise. If I exercise before I get home? I'm at the gym for at least an hour while item 1 happens.
3) Make it cost to miss. For me this was going to a gym with classes you had to register for, and if you missed then you lost the class and there was a $10 fee. There are also things like Gym Pact and www.healthywage.com where there are financial rewards for going to the gym and meeting goals...and penalties as well.0 -
If I know I won't be able to get a whole workout in that day, what I do is I do 10 squats, lunges, pushups, or something else, etc every time I go to the bathroom. It only takes an extra 30 seconds or so, and since the average person makes at least 3-4 trips a day, you can end up doing at least 30-40 of that exercise.0
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Find a good 20-30 minute workout. I happen to love Jillian Michaels, but whatever you like. If you can find a way to squeeze it in two more days a week, you'll be good. I can find a million reasons why I don't have time (sometimes they're valid), but in reality, how can you not find 30 minutes? It will suck because you'll be tired from your everyday life, but it's only 30 minutes that will provide so many benefits. You can do it!0
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You don't have to workout every day. I would suggest setting independent fitness goals...your fitness goals will determine how much you should workout, when, what you should be doing, etc. Also, too many people think a good workout means hours in the gym...a good, solid workout can be had in 30-45 minutes.
Also...and this comes from personal experience..."I don't have time" is a BS excuse. I used it for a good decade plus...I used it while I was in college and when I first started working a "real" job at an accounting firm. It's BS. I'm busier now than I ever was then...I'm in an executive position at work and put in 10-12 hour days and throw weekends into the mix there as well...sometimes middle of the night while my family snoozes, I'm up in my home office working...I'm also a dedicated husband and father of a 3 year old boy and 1 year old boy but I still MAKE time to get my fitness on and spend a good deal of time with the family.
Sometimes that means dragging my *kitten* out of bed at 4 AM...or going for my run or bike ride during the traditional lunch hour at work and just eating my sammich at my desk. It means that on Tues and Thurs nights (gym nights) I don't get home until 7 or 8 o'clock in the evening and don't eat dinner until 9 or so. It means that on Saturday morning while everyone is sleeping in, my *kitten* is in the gym working it so I can get home before everyone wakes up to cook up my traditional Saturday morning breakfast.
I've said it a thousand times on these forums. I you're trying to find time, you never will; time is illusive and trying to "find" time is a passive en-devour. You have to be proactive...you have to make time.
And always remember...
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