NO TIME FOR MOTION, PLEASE HELP!

November_Fire

7am til 11pm? Is that even legal?

GiveMeCoffee

I work from home as well. My workout time is important to me I wake up at 3:30 am and get it done and move on with the rest of my day. I also make sure I get up and move around during the day whenever possible even if it means marching in place while I'm working.

logg1e

You own a dog so you must be getting at least two walks a day. Can you add weights or a heavy rucksack to increase the work?

csy108

wow you know i just found 20 free minutes.. if i had 20 free minutes then trust me i have 1000 active things id love to do. my problem is that I DO NOT HAVE FREE TIME,

You found time to post on an internet forum so you clearly have some free time. If you are so buried by work that you have no time for your health then your work itself has become your excuse.

This.

Trust me even obama could find 20 mins if he wanted to. Heck, set your alarm clock 30 mins earlier and do some exercise.

Theres no need to get on the offensive we are all trying to help here.

Nope. Some people have responsibilities that require them to be on call and respond immediately. I don't mean after they get back from 20 minute jogs. I mean immediately. And they can face consequences if they don't respond within 5 minutes. This is especially true with people who have the privilege of teleworking/working from home. That doesn't mean OP can't probably do some type of cardio at the desk when there's some free time. But OP may not be able to jog around the neighborhood for 20 minutes on any work day.

RaspberryKeytoneBoondoggle

Eat less

bc2ct

You work 84 hours a week? Well ****... you must get INSANE overtime pay. If so, you might want to decide if the extra hour a day is worth the health sacrifices you make. Work 1 hour less per day and spend that hour working out, your body will thank you.

If you don't get overtime pay/if the extra hours over 60per-wk are not voluntary, you need to consider getting a new job - that's no kind of life.

If you get a long lunchtime - spend some of this time getting exercise (even just going for a walk will help at this point).

Workout on your day off... exercise is a great way to decompress (again, even if it is a long walk or a bike ride with family or friends).

SLLRunner

wow you know i just found 20 free minutes.. if i had 20 free minutes then trust me i have 1000 active things id love to do. my problem is that I DO NOT HAVE FREE TIME, if you are going to be an *kitten* and tell me about my life and say that i have all kinds of free time then do yourself a favor and dont comment, i am looking for helpful tips. for the record i work 15-16 hour shifts a day 6 days a week, no lunch, no break. i work from home so we are not required to take them. this schedule is not permanent, only until june. i am looking for a jump start for my weight loss until i can get out and be active again.

Well, I guess you didn't like the answer you received. Nope, nobody needs to stay out of the discussion. It's up to you to take what you like and leave the rest.

The only thing required to lose weight is a calorie deficit, and if you are gaining weight or not losing then you are not in a calorie deficit. Do you weigh your food? Log everything you eat? Have MFP set up for a certain calorie range each week, or perhaps you use the TDEE method? It really doesn't matter what method you do to lose weight, just that you know your calorie goal for the amount of weight per week you want to lose and that you stick to those calories.

As for exercise-I work full time plus much overtime, barely find time for anything else, but I get up each weekday morning and go to the gym for weight lifting M,W,F. running T,tH and usually one weekend day. I have forced myself to make time because it benefits me.

I also want to encourage you to make the time to exercise if that is what you want to do. Perhaps before work at home? There are some great workout videos on You Tube that you might enjoy. If for some reason I know I'm not going to get to the gym, I look up a Tae Bo 45 minute video and just do it.

The best of luck to you.

_KitKat_

wow you know i just found 20 free minutes.. if i had 20 free minutes then trust me i have 1000 active things id love to do. my problem is that I DO NOT HAVE FREE TIME, if you are going to be an *kitten* and tell me about my life and say that i have all kinds of free time then do yourself a favor and dont comment, i am looking for helpful tips. for the record i work 15-16 hour shifts a day 6 days a week, no lunch, no break. i work from home so we are not required to take them. this schedule is not permanent, only until june. i am looking for a jump start for my weight loss until i can get out and be active again.

Well, I guess you didn't like the answer you received. Nope, nobody needs to stay out of the discussion. It's up to you to take what you like and leave the rest.

The only thing required to lose weight is a calorie deficit, and if you are gaining weight or not losing then you are not in a calorie deficit. Do you weigh your food? Log everything you eat? Have MFP set up for a certain calorie range each week, or perhaps you use the TDEE method? It really doesn't matter what method you do to lose weight, just that you know your calorie goal for the amount of weight per week you want to lose and that you stick to those calories.

As for exercise-I work full time plus much overtime, barely find time for anything else, but I get up each weekday morning and go to the gym for weight lifting M,W,F. running T,tH and usually one weekend day. I have forced myself to make time because it benefits me.

I also want to encourage you to make the time to exercise if that is what you want to do. Perhaps before work at home? There are some great workout videos on You Tube that you might enjoy. If for some reason I know I'm not going to get to the gym, I look up a Tae Bo 45 minute video and just do it.

The best of luck to you.

^^^^^^^This^^^^^^^

I do freelance web design and development from home (handle business and contract concerns for my husbands construction company and have 2 daughters and 2 dogs...I know what busy looks like) I have had project deadlines that have me working 20 of the days 24 hrs. Finding time to move is needed, not for losing weight but for your body and for sanity. The fact is if you get up to stretch your legs and get a bite to eat, which you say you eat, do some quick calisthenics... Squats, pushups, calf raises or run up the stairs a few times. For weight loss calories in vs calories out is all that matters, weigh all food and drinks and eat at a deficient... You will lose weight,

rekite2000

Besides the weighing of food suggestions, maybe an underdesk elliptical or bike. I have one at work- it isn't my main form of exercising but it keeps me moving at my desk job. Figure it is better than nothing. The one I have you can stand with, but my desk is too low so I don't know how easy it would be to work while standing and doing it.

donyellemoniquex3

Fit it in ! Lunges in the shower, squats while doing the dishes, jumping jacks while waiting for the water to warm up, bicep curls while using the bathroom, etc

They REALLY add up !

Linnaea27

wow you know i just found 20 free minutes.. if i had 20 free minutes then trust me i have 1000 active things id love to do. my problem is that I DO NOT HAVE FREE TIME, if you are going to be an *kitten* and tell me about my life and say that i have all kinds of free time then do yourself a favor and dont comment, i am looking for helpful tips. for the record i work 15-16 hour shifts a day 6 days a week, no lunch, no break. i work from home so we are not required to take them. this schedule is not permanent, only until june. i am looking for a jump start for my weight loss until i can get out and be active again.

I don't know if anyone has suggested this already, but have you considered getting a treadmill or exercise bike with a space for a laptop (assuming your computer is a laptop), so you can walk or ride the bike while you answer emails? Or, for under $30, especially good if you have a desktop computer, you could get an under-the-desk pedal exerciser: http://www.amazon.com/Drive-Medical-Folding-Exercise-Electronic/dp/B002VWJYSE/ref=sr_1_1?ie=UTF8&qid=1399775734&sr=8-1&
keywords=under+the+desk+pedal+exerciser

There are cheaper ($21) versions, but this one tells you how many calories you have burned.

TiffanyJole

Try swapping out your chair with a yoga ball, there are plenty of workouts you can do with them. Also keep some small weights with you, and you can do reps in between emails!

mike_ny

Consider making your workstation a stand-up desk. All you have to do is raise the monitor and keyboard and get a cushioned mat for standing all day. You'll burn an extra 200 or so calories a day by not sitting and it's so much better on your back. I started doing that years ago and had so much more energy that I made my desk at home a stand-up desk, too. Sitting all day was killing my back

If you work in a multi story building, use the stairs on your breaks to use the restroom and get coffee on one of the other floors.

manicautumn

I don't work as much as you, but I used to say the same thing about my days.

FitBit is super helpful in motivating me because I set goals and then make a point to walk around more. Hell, you can even jog on the spot in the washroom if you can't do anything at your desk. That's what I do if I'm short of my step goal and I'm out in a public place where I'm sitting a lot. I also do the longest routes to and from work and around when taking my break. Think grade school mentality where you want the most time out of class without getting in trouble and use that.

Unknown

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Therealobi1

i work from home too but your hours are way longer than mine. i didnt realise you are allowed to work that long without breaks thats awful.

Look at fitness blender.com and look out for their 5/10 minute workouts. see if you can fit some of them throughout the day. i have done the effective squat challenge which takes about 8 mins and a 5 mins kettle bell exercise. good luck

asciiqwerty

I work a lot at a computer, but because of back problems i get into pain if i sit for too long.

>> standing desk - I made one by putting a cheap coffee table onto my desk and screwing a shelf to the front (cost me 9 pounds)
>> excercise ball (yoga ball/balance ball) - I use one at the desk when I have to sit and i'm already in pain, i also have a balance cushion which takes less space and can be used on top of a normal chair for a similar effect
>> drink lots of water => getting up and going to the toilet

but i'm afraid that the others are right, that is you're gaining weight then you are not in calorie deficit
for weight loss you need a calorie deficit, you get this when you burn more calories than you consume
if you really can't spare the time to do more excercise, then you won't be able to increase the number of calories tht you burn, then the only option you have is to reduce the number of calories that you consume, the best way to do this is to weigh and log everything you eat and drink accurately:

http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide


good luck with your journey

TwirleySlims

16 Hour days with no breaks is kinda illegal & why can't you find another job? What is the point in living when all you do is work?

geebusuk

As above;
You are not 'eating right'.
As far as weight loss goes, you need to eat less calories than you have going out.
The type of food doesn't matter.

As far as fitness goes, you'd probably be better off spending some of that time that you prepare food doing exercise.

If you can get a weights setup by your desk, you've got an ideal situation for a 'heavy lifting' routine like Starting strength.

Total time taken actually lifting weights for me tends to be about 3-4 minutes every other day. A little more time putting weighs on the bar and so on.