NURSES or 12 HOUR SHIFT WORKERS

miaents2228
miaents2228 Posts: 1 Member
in Fitness and Exercise
I need some advice on how to get a workout in with working 12-15 hours a day - I’ve got 100 lbs to lose and I’m learning the eating part but the working out with weights is my downfall because of time - HELP

Replies

  • AnnPT77
    AnnPT77 Posts: 34,740 Member
    Working out is good for a body, but for weight management it's optional. The big deal is eating the right number of calories: Enough to lose weight, not so few that we get fatigued (so burn fewer calories than expected in daily life by dragging through the day), and not so few that we can't stick to the calorie goal.

    Exercise generally lets us lose weight at the same rate, while eating more, so potentially getting even better nutrition. That's a good thing, but strictly speaking not an essential this tong. As a nurse, it's quite possible that your job itself keeps you quite active (in steps-based iractivity, for example). If you're a floor nurse in a hospital, as I might guess from those 12-hour shifts, almost certainly that implies you're physically busy on shift. That earns you more calories than a sedentary person, too.

    People who literally can't do much or any exercise, such as people with physical movement limitations, come to MFP and lose weight.

    Don't get me wrong: Cardiovascular exercise is good for the body, and burns calories. Strength training doesn't typically burn as many calories, but it does help us hang onto as much of our existing muscle as possible alongside losing fat. Those are good things.

    If you can start figuring out ways to fit more movement (exercise or other activity) into your off-work days, or even small bits into your work days, that'll be a good start. Try to find things you can do that are practical and fun, or at least highly tolerable. Even 10 minutes of exercise here and there is more helpful healthwise than zero. Think in terms of things you can start, keep up while having enough time and energy for other important parts of your life, and maybe build on later.

    There are YouTubes of 10-minute exercises. Maybe try some? Or a brisk walk around your neighborhood, even if just a block or two? A few minutes of stretching/yoga before bed? Put on some music and dance around the kitchen while putting the dishes away or the like?

    You don't have to do something intense and punitive, or go to a gym to work out (unless you enjoy that). Just create a little bit more bias toward movement in your daily life, a little bit of inclination to do some bits of exercise-y stuff when you have a few minutes. It'll build a foundation, and it'll add up.

    I'm cheering for you!
  • tomcustombuilder
    tomcustombuilder Posts: 2,264 Member
    The working out with weights doesn’t really burn a lot of calories so with 100 lbs to lose its best to concentrate on keeping a consistent calorie deficit which is the main driver of fatloss. Weights are good for not losing lean mass, which includes muscle. Muscle loss tends to happen when you’re a bit leaner than you are now as you have plenty of mass so there is no need for your body to be using muscle for energy right now.

    Do try at some point to get on a lifting program as there are many benefits.

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