Help is needed...

311Phil · January 2011

Hi guys, if you don't know me, Im Phil. I am 6' 2' and hovering right above 300lbs. I started MFP new years day and have since lost around 14 pounds, but Im slipping. I am supposed to work out 4 days a week, last week I only worked out 2. and the 1 was 1/2 assed...

My problem is I need motivation/energy to exercize...I work 60+ hour weeks between 2 jobs, and I just don't have the energy to workout. Ideally I would like to workout Sunday, Tuesday, Thursday, Friday. Ideally I'd also like to walk/jog every morning...but until the weather breaks, i won't be doing that (its currently like -2 out right now) I can't afford/don't have time for a gym.

I have Wii Fit, Fit+, EA Active(WANT ACTIVE 2), and Jillian Michaels Fitness ultimatum(Bit too advanced for me right now)
Problem is I haven't really been active for about 5-6 years, since i last lost 40 pounds...

I also have a decent weight bench...I JUST DONT HAVE THE ENERGY.

I know I will feel better if i start working out, everyday after i work out i feel great, i have awesome energy, but then I'll work a double, not be able to work out and drag *kitten* all the next day, and I will be supposed to work out that day....and i'll be exhausted and it won't happen...

What do you think? Help is definitely needed here. this is about where I get to before i quit. and if i didn't have MFP, i probably already would have. MY typicaly diet/exercise lasts about 3 weeks and i blow it.

NOT THIS TIME, but i need your help.

I didn't TOO awful this weekend. I did have a beer and slice of pizza after i got done running around a kitchen for 6 hours @ work. I did make Prime Rib Hash Sunday for breakfast (finely chopped prime rib w/ fat trimmed, shredded red potatoes, roasted red peppers, garlic, shallots and scallions) and a huge pot of chicken vegetable soup. I have been keeping my calorie intake in check, minus this weekend-though i ate decent, i didn't log anything...I silenced all technology this weekend, minus our DVD player, and a relaxing weekend on the couch with my wife, which was definitely needed.

Advice, suggestions....anything....

givprayz · January 2011

I have to exercise in the morning, before work, or I won't do it. Yeah, it's hard to get up early and go do it, but I know by the end of the day I'll be bushed and not do it if I wait. You also might try adding 10 minutes of exercise here and there thru your double shift days instead of one big workout. You won't get the big sweat from the short workouts, but they will build your strength and endurance so the workouts get easier.

mmikosz1 · January 2011

Been there many times. It doesn't sound like you are really ready, but m aybe I'm wrong. Try liquid vitamin b12 helps with enery.
Record everything, even your cheats. You are only fooling yourself. No excuses, just exercise and eat less. If you have childeren use being around for them as an incentive. The fact that you have started means it's on your mind, just move up the priorirty. You can walk outside in bad weather. Go for it.

cableguy1177 · January 2011

B12 and B6 vitamins will give you a burst of energy, for sure. If you read the labels on most energy drinks, they're packed with B vitamins. I personally use NO Explode, from GNC, in the mornings prior to my workout. I only take about a third of a serving, but I notice a HUGE difference.

311Phil · January 2011

I have to exercise in the morning, before work, or I won't do it. Yeah, it's hard to get up early and go do it, but I know by the end of the day I'll be bushed and not do it if I wait. You also might try adding 10 minutes of exercise here and there thru your double shift days instead of one big workout. You won't get the big sweat from the short workouts, but they will build your strength and endurance so the workouts get easier.

I find it hard to get up in the morning even for work let alone for exercise...I need to change this.

♥Violette♥4Ever♥ · January 2011

Hi Phil, I too have a busy schedule...I work full time and go to school full time. I wanted to exercise everyday but due to my busy schedule that is sometimes not possible. DO NOT give up. Just exercise when you can and watch everything you eat on the days you don't exercise.

jkestens63 · January 2011

Unfortunately ther is no magic motivator. I've been obese all my life and did so many diets I can't count them all. Would lose but always gained it back until I really decided on a lifestyle change vs. a diet. And that meant committing to the things I really really wanted - like improving my health (which was horrible, docs thought they were going to have to amputate my leg), being able to do the things I enjoyed (like going to a movie, couldn't fit in the seat anymore), and wanting to be there to see my family change and grow. So everydayis a conscious decision: IS THE CHOICE I'M MAKING RIGHT NOW MOVING ME CLOSER OR FURTHER FROM MY GOAL? Its taken 3 years but i'm 7 lbs away from goal weight. It wasn't easy, I wasn't perfect, but I made a committment and a choice. And its an ongoing battle. I know that if I stop being viligent I will gain back every last one of th 254 lbs and then some.

So hang in there, make the choice that works for you. Also, remember you don't have to have the perfect healthy lifestyle all at once. Make small changes - they tend to last longer. Instead of going to the gym that many times, start with once or twice a week, stay with that until you have it down. Then move up to 3, or add running a couple days a week. If you give yourself acheiveable goals you have a much better chance of making them.

Good luck!

311Phil · January 2011

Been there many times. It doesn't sound like you are really ready, but m aybe I'm wrong. Try liquid vitamin b12 helps with enery.
Record everything, even your cheats. You are only fooling yourself. No excuses, just exercise and eat less. If you have childeren use being around for them as an incentive. The fact that you have started means it's on your mind, just move up the priorirty. You can walk outside in bad weather. Go for it.

Im definitely ready. I've been eating very well for the past couple weeks, minus a few slip ups, I've been really good. I have lost 14 pounds in 2 1/2 weeks, and just need to get active to start to lose more. I havn't been over calories since i started MFP. I should just get up a 1/2 hour early and go for a walk in the morning regardless of the weather...

311Phil · January 2011

B12 and B6 vitamins will give you a burst of energy, for sure. If you read the labels on most energy drinks, they're packed with B vitamins. I personally use NO Explode, from GNC, in the mornings prior to my workout. I only take about a third of a serving, but I notice a HUGE difference.

I will definitely look into this!! Thanks!!

311Phil · January 2011

Hi Phil, I too have a busy schedule...I work full time and go to school full time. I wanted to exercise everyday but due to my busy schedule that is sometimes not possible. DO NOT give up. Just exercise when you can and watch everything you eat on the days you don't exercise.

thanks

311Phil · January 2011

Unfortunately ther is no magic motivator. I've been obese all my life and did so many diets I can't count them all. Would lose but always gained it back until I really decided on a lifestyle change vs. a diet. And that meant committing to the things I really really wanted - like improving my health (which was horrible, docs thought they were going to have to amputate my leg), being able to do the things I enjoyed (like going to a movie, couldn't fit in the seat anymore), and wanting to be there to see my family change and grow. So everydayis a conscious decision: IS THE CHOICE I'M MAKING RIGHT NOW MOVING ME CLOSER OR FURTHER FROM MY GOAL? Its taken 3 years but i'm 7 lbs away from goal weight. It wasn't easy, I wasn't perfect, but I made a committment and a choice. And its an ongoing battle. I know that if I stop being viligent I will gain back every last one of th 254 lbs and then some.

So hang in there, make the choice that works for you. Also, remember you don't have to have the perfect healthy lifestyle all at once. Make small changes - they tend to last longer. Instead of going to the gym that many times, start with once or twice a week, stay with that until you have it down. Then move up to 3, or add running a couple days a week. If you give yourself acheiveable goals you have a much better chance of making them.

Good luck!

Thanks, and i think you are right. I think i've gone for too much of a drastic change all at one. I think setting exercise for 4 days a week is a big "lofty" right now. I think i'll aim for 2 and go from there. Im also going to attempt getting up early and going for a walk in the morning, regardless if its -2 or 75. I know i need to make these changes, and I havnt' given up yet. I havn't let my diet slip, I just need to add in exercise.

mandster · January 2011

I would say do something every day. Even if it's only for 10 minutes. If I don't feel like it and force myself to do 10 mins I will usually stick at it much longer. Getting started is the hard bit! I was also low in energy as my kids have been waking me up in the night a lot for weeks and I've been working late at night. I have so much more energy after only 2 weeks of doing exercise - usually no more than 30 minutes a time. I find it easier to motivate myself every day than to pick 3 or 4 workout days - you can always find an excuse to put it off till the next day and before you know it - not enough days in the week!

Find something that you like that doesn't feel like exercise. Walking is great and you already have the wii so take a look at some of the more fun stuff on there like the boxing - it all counts.

Good luck and stick at it. You'll get there

Suedre · January 2011

I hate to sound like a Nike commerical, but something you have to just do it. When I don't feel like it, I give myself a five minute check which means I go at it with seriousness for five minutes. I tell myself at the five minutes I can quit, but I usually find that I'm willing to keep going for another five. Most of the time my body will respond within the first five or ten minutes and I suddenly FEEL LIKE doing it and finish the workout 10x stronger than I started. Works really well with running too.

good luck, it can take a while to find your mojo!

Carol_can_do_it · January 2011

I had to force myself to exercise when I first started. I would give myself a small non food reward when I completed my exercise for the week. Now I look forward to my exercise time and crave it now.

sarahTV · January 2011

I used to have excuses...I have 3 kids under the age of six and I'd either say I'm too tired, or I couldn't find a sitter so I could go to the gym or it was too hot/too cold/too windy to go outside for a walk...or that the kids walk too slow and I don't get enough of a workout. Eventually one day you'll wake up and you won't have an excuse anymore. No matter how tired I am, or how bad my day was or how many kids woke up during the night, my treadmill is staring me in the nose the minute I open my eyes each day...it's enough for me to get up, start my day with a healthy breakfast and then exercise.

It's not something that anyone else can do for you, but you can certainly psych yourself up for it. If you cannot workout in the morning, at least set reminders throughout the day to stay healthy...get a bracelet or ring or jacket or whatever it'll take that whenever you put it on or take it off, it'll remind you to stay on track. Set your goal in the morning...no matter how LONG my day is today, I will go home, eat, get on the computer and then workout. The only person you can let down is yourself and you'll have to deal with your guilt/let down on your own...but for me, breaking that promise to myself is just making this whole losing weight process longer than it needs to be.
Hope that helps

311Phil · January 2011

Thanks everyone . i know i need to do this. Thank you for all your suggestions I think im going to start taking laps around the building during the day...at least it will be 10 minutes of walking during my break....

WhiteRaven · January 2011

Thanks everyone . i know i need to do this. Thank you for all your suggestions I think im going to start taking laps around the building during the day...at least it will be 10 minutes of walking during my break....

Add a few other things into your daily routine as well.
Park farther way, walk the rest,
Take the stairs whenever possible.
make sure your vary your routine, don't do the same walk every day, you will tire of it, change directions, walk around another building, take a completely different route.

Don't let the weather get you down. Early in your post you mentioned it was -2 was that celcius or fahrenheit? Dress for the weather, don't let it get you down (especially if its celcius your talking) Right now we are just snapping out of a deep freeze -25C with wind chill -35, no WAY im going out in that, but 0 to -10 you bet im out there.

Cheers
Good luck

311Phil · January 2011

Thanks everyone . i know i need to do this. Thank you for all your suggestions I think im going to start taking laps around the building during the day...at least it will be 10 minutes of walking during my break....

Add a few other things into your daily routine as well.
Park farther way, walk the rest,
Take the stairs whenever possible.
make sure your vary your routine, don't do the same walk every day, you will tire of it, change directions, walk around another building, take a completely different route.

Don't let the weather get you down. Early in your post you mentioned it was -2 was that celcius or fahrenheit? Dress for the weather, don't let it get you down (especially if its celcius your talking) Right now we are just snapping out of a deep freeze -25C with wind chill -35, no WAY im going out in that, but 0 to -10 you bet im out there.

Cheers
Good luck

Its Farenheit. I live north east of Buffalo NY near the shores of Lake Ontario.

and thanks!

Im definitely going to start that.

rosebarnalice · January 2011

I'm very fussy about exercise. I don't LIKE to do anything but swim and walk; and swimming is an ordeal that takes almost 1.5 hours, including the to-and-from transportation; the stripping, the cold water, the showering, the hair drying, etc. . . so it's REALLY easy for me to talk myself out of it if it's just a little too cold or if I've got a pressing project and I don't want to spend the time.

I don't like walking on a treadmill-- particularly in a sweaty, stinky gym; and And in bad weather, I don't like to walk outside because I'm a klutz and I have slipped and tripped on icy streets.

That said, I will NOT use my difficulties in motivating myself to exercise as an excuse to give up on my health goals altogether. Even when I know I can do better in the exercise department, I can still watch what I eat; mind my calories, fiber, and fat; and ya know what? I can still lose weight and feel better!

runningneo122 · January 2011

I have to exercise in the morning, before work, or I won't do it. Yeah, it's hard to get up early and go do it, but I know by the end of the day I'll be bushed and not do it if I wait. You also might try adding 10 minutes of exercise here and there thru your double shift days instead of one big workout. You won't get the big sweat from the short workouts, but they will build your strength and endurance so the workouts get easier.

I find it hard to get up in the morning even for work let alone for exercise...I need to change this.

My first OTR truck driving job had me getting home every three weeks for like 4 days off. Each time I came home I was on a different sleep cycle. Sometimes I was sleeping 3AM - 11AM, another time it was 5PM - 1AM.

The point I'm trying to make is that you can adjust your sleep cycle if you want to.

"Fasted cardio" is the only thing for me. Running in the AM starts my day off and boosts my energy all day w/out anything more than a caffeine hit B4 I run. Best to get the workout done early or I won't do it later and the benefit of doing it "fasted" is lost as well. I can run every day in the afternoon and not lose a pound. After my first 11 days here I was down 4.5 pounds. I was just returning from an injury so this was day 14 of running in the AM.

polo571 · January 2011

Phil if your having issues getting motivated try putting your work out clothes when yah go to bed. When that alarm clock rings dont think about it and jump out of bed and splash some cold water on your face. We all have been their with motivation and I think you need to just get after it.

311Phil · January 2011

Thanks Neo and Polo. I know i just need to do it. I know that i can, I just need to get at it. that is my goal for the week. Continue to do well with eating, and get at least 2 1/2 hour sessions in. Im gonna walk tuesday and thursday and come home and do some lifting.

Cinlan · January 2011

"running around a kitchen for 6 hrs" sounds like a pretty good workout to me. My nephew is a chef, and I know there are miles on his shoes every day. Do you have a pedometer? Perhaps you (like me) want results too quickly. I suggest this: take stock of your real exercise (without added efforts) and log that on MFP. Watch the trend for a few days. Remember that you burn 11 calories per hour chewing gum (it's true) and every one of them lost counts against your day's total. If you're sampling as your cooking, stop. Or record every last half spoon you taste. For me the tedium of logging has caused me to just not eat some things.

Sounds like your motivation is there, the will is in place, and the support is right here online. Yes, you can, and we're here to help you along the way.

Cindy
ETA: P.S. I lived in the Syracuse area for 22 years. I'm not going out at -2 either and I know you've got windchill, too!

311Phil · January 2011

"running around a kitchen for 6 hrs" sounds like a pretty good workout to me. My nephew is a chef, and I know there are miles on his shoes every day. Do you have a pedometer? Perhaps you (like me) want results too quickly. I suggest this: take stock of your real exercise (without added efforts) and log that on MFP. Watch the trend for a few days. Remember that you burn 11 calories per hour chewing gum (it's true) and every one of them lost counts against your day's total. If you're sampling as your cooking, stop. Or record every last half spoon you taste. For me the tedium of logging has caused me to just not eat some things.

Sounds like your motivation is there, the will is in place, and the support is right here online. Yes, you can, and we're here to help you along the way.

Cindy

Thank you cindy! And yes, im sure that i lose calories while cooking (1, its warm in there so i sweat, and 2, i run around like crazy during busy times) I should look into a pedometer, and i just ordered a heart rate monitor. i've never thought to count that as "exercise" because its my daily life. and no, i don't do much tasting at the restaurant, my downfall would be to eat a few french fries throughout the night, but i've cut that out. I do a lot of prep and sautee/flat grill work, so im constantly running to the freezer, fridge, and outside storage garage. I think a pedometer is the next item on my list.

vicster9727 · January 2011

Another "exercise" is dancing... I just got Just Dance for the Wii and I told my husband, now you have no excuse
you have to dance with me, plus I think the laughter burns even more calories... Do this with your wife instead of watching TV.
My hubby has absolutely no interest in dance or music, but this is a great workout and fun "together" time.

Use your lunch hour to walk, I'm pretty certain that some of your fellow workers would love to walk instead of eating at their desk, etc.

My best motivation.... competition with my hubby who got me started here on MFP. He is whipping me on pounds lost, but not BMI.

runningneo122 · January 2011

I picked up my T/M at a pawn shop for $50. If you have the room for one it would be a time saver for you. Mine is a fold-up model so it takes up less space when not in use. http://www.yakaz.com/ is a good site for searches b/c it'll search eBay and craigslist for the whole lower 48 all at the same time. I've seen some real deals on there! I'm just waiting til I have some money to spare to get a bowflex revolution. I've seen them on there for as low as $400 (barely used) for a machine that was $3,000 new. My T/M upgrade of choice is a NordicTrack x7i.... $2,000 new, usually $1,000 on there. I just saw one on there that lasted a month b/c of the way it was listed and they got frustrated and dropped it from $1,000 to $500!!!

It's time to start making one small change every week or two. B4 you know it you'll look back and not recognize your old way of doing things. Chin up pal !!

antipholous · January 2011

Hey man, it's all about how bad you want it. There are all sorts of things in life we don't want to do, but we have to do them anyway. The difference between your work-out and...say...jury duty, is one is mandatory while the other one isn't. Think of working out like jury duty if you have to, but you HAVE to do it on the days you say you will. There is no laying on the couch option. This is not multiple choice. You have to have the will power to make you do it whether you feel like it, have time, or not.

There are days I get off work and I just want to go home, crack a beer, and sit on my *kitten* for the whole night, but I know I can't do that. I have a goal, and I'm going to achieve it. If you feel as strongly as I do about your weight loss, you can tell yourself to do anything you want.

Think of all the reasons you want to lose weight (and you'll need damn good ones to make it work), and then remind yourself of those everyday. Psych yourself up in the mirror. Talk to yourself at work. Mark the calendar. Have friends hold you accountable. Put little post-its on your steering wheel. Whatever it takes to get you excited, and do it. There's no easy answer, but that's really the long and short of it. How bad do you want it?

On a plus note, after working out becomes more of a hobby and less of a prison sentence, you will feel better after you're done. Often times I feel drained from work, hit the gym, and I'm energized by the time I leave. Everyday I don't work out feels a little off beat to me now. My body wants it. You'll get there eventually, just keep at it and don't give up. You don't want to go back to the weight you were at.

311Phil · January 2011

Hey man, it's all about how bad you want it. There are all sorts of things in life we don't want to do, but we have to do them anyway. The difference between your work-out and...say...jury duty, is one is mandatory while the other one isn't. Think of working out like jury duty if you have to, but you HAVE to do it on the days you say you will. There is no laying on the couch option. This is not multiple choice. You have to have the will power to make you do it whether you feel like it, have time, or not.

There are days I get off work and I just want to go home, crack a beer, and sit on my *kitten* for the whole night, but I know I can't do that. I have a goal, and I'm going to achieve it. If you feel as strongly as I do about your weight loss, you can tell yourself to do anything you want.

Think of all the reasons you want to lose weight (and you'll need damn good ones to make it work), and then remind yourself of those everyday. Psych yourself up in the mirror. Talk to yourself at work. Mark the calendar. Have friends hold you accountable. Put little post-its on your steering wheel. Whatever it takes to get you excited, and do it. There's no easy answer, but that's really the long and short of it. How bad do you want it?

On a plus note, after working out becomes more of a hobby and less of a prison sentence, you will feel better after you're done. Often times I feel drained from work, hit the gym, and I'm energized by the time I leave. Everyday I don't work out feels a little off beat to me now. My body wants it. You'll get there eventually, just keep at it and don't give up. You don't want to go back to the weight you were at.

Thanks bro. Everything you said is 100% true, i think i just found everything to be a bit overwhelming. and after i just "took this weekend off" to recharge, im going to work out this week, at least twice, possibly more. Im going to make small changes to get more active like walking on work breaks, and if the weather doesn't completely suck, walking to my 2nd job which is a 1/2 mile away so I'd at least be walking a mile- 3days a week.

EmSpad · January 2011

Wow Phil, you got so many hits on this I didn't finish reading them so if someone else offered this, I'm sorry to repeat it. What worked & still works for me are 3 things: music, SCHEDULING workout time, & saying to myself, "Ok fine, I really don't feel like working out but 5 minutes is not going to kill me..." after those 5 mins, my energy level starts to soar & I almost always finish the whole thing. If I don't, I don't & I will next time! Good luck!

311Phil · January 2011

Wow Phil, you got so many hits on this I didn't finish reading them so if someone else offered this, I'm sorry to repeat it. What worked & still works for me are 3 things: music, SCHEDULING workout time, & saying to myself, "Ok fine, I really don't feel like working out but 5 minutes is not going to kill me..." after those 5 mins, my energy level starts to soar & I almost always finish the whole thing. If I don't, I don't & I will next time! Good luck!

thanks! i definitely need to step my game up and stop making excuses.

Its far to easy to be fat and lazy.

secostley · January 2011

Definitely hang in there and don't give up. Recommend focusing in on the mornng time to get your exercise in. Given your erractic work schedule, what may be even more important is that you get your required rest first. High stress levels can impact your exercise results.

You'll also have to focus extremely hard on your diet (something you can manage even when busy). Eat clean, determine/track your calories, and drink plenty of water. Take walks during your breaks at work or go up and down some steps.

Let me know how your progress!

Shawn

Help is needed...

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