Long work days and exercise.

lindyporter
lindyporter Posts: 3 Member
edited November 13 in Fitness and Exercise
Hey there.
I just have some questions on working exercise into my life!
I work around 45 hours a week. 42 of them spent on my feet constantly moving and not sitting down. When I get home, my feet are sore and all I feel like doing is sitting. I have a 3 year old so obviously I don't sit down for long! I have an elliptical in my house that I try to use, but it's hard. I also try to eat around 1600 calories a day. A lot of times though, I fall short and only eat 1200 to 1300.. the past 3 years my weight has been the same. Nothing lost, nothing gained : (
I came here to ask for help hoping that someone has been on my shoes and have found a way to lose weight! Any help or suggestions on how to get into better shape would be greatly appreciated.
Thanks in advance.

Replies

  • lolis_DD
    lolis_DD Posts: 9 Member
    I've found that toning up, and adding some strength has made a big difference in my progress.
  • lindyporter
    lindyporter Posts: 3 Member
    Do you have any at-home exercises that helped you tone?
  • Machka9
    Machka9 Posts: 25,611 Member
    lindyporter wrote: »
    I also try to eat around 1600 calories a day. A lot of times though, I fall short and only eat 1200 to 1300.. the past 3 years my weight has been the same. Nothing lost, nothing gained : (
    I came here to ask for help hoping that someone has been on my shoes and have found a way to lose weight! Any help or suggestions on how to get into better shape would be greatly appreciated.
    Thanks in advance.

    Sounds like you've found your maintenance calories.

    Try aiming for 1500 cal/day and see if that helps.




  • SingingSingleTracker
    SingingSingleTracker Posts: 1,866 Member
    lindyporter wrote: »
    Hey there.
    I just have some questions on working exercise into my life!
    I work around 45 hours a week. 42 of them spent on my feet constantly moving and not sitting down. When I get home, my feet are sore and all I feel like doing is sitting. I have a 3 year old so obviously I don't sit down for long! I have an elliptical in my house that I try to use, but it's hard. I also try to eat around 1600 calories a day. A lot of times though, I fall short and only eat 1200 to 1300.. the past 3 years my weight has been the same. Nothing lost, nothing gained : (
    I came here to ask for help hoping that someone has been on my shoes and have found a way to lose weight! Any help or suggestions on how to get into better shape would be greatly appreciated.
    Thanks in advance.

    Weight training in the am before you go to work? A jog before work? Brisk walking on your lunch break? Pilates at home after work? A work out video? Body weight exercises at home after work? Or that elliptical every now and then? There are a lot of options, but with your busy schedule, and the 3 year old - we hear you. It can be done if you are realistic and shoot for a good focused 30 minutes about 5 or 6 days a week. You just have to build it into your schedule and stick to it. On the days you feel too pooped out, just skip it and don't beat yourself up over it.
  • 50extra
    50extra Posts: 751 Member
    I know the struggle of working long hours and being tired at the end of the day. I work month in, month out at my job so for 30 days straight I am at work for 13 hours a day. The best way that I have found to workout is do it as soon as I get home. You can get a good workout in as little as 30 minutes. Get home, give your 3 year old a kiss and a hug and hop on the machine, get it out of the way before you can make up all the excuses as to why you shouldn't work out. The longer you wait to get on the bike, the bigger the chance you will find something else to do instead.
  • lolis_DD
    lolis_DD Posts: 9 Member
    lindyporter wrote: »
    Do you have any at-home exercises that helped you tone?

    I did the 30 day shred. It's 3 different levels, and takes under 30 minutes. Simple dumb bells will get real results. Even if you leave them around, and use them in an unstructured manner, they will help. Start small!
  • emilysusana
    emilysusana Posts: 416 Member
    I work a lot and have kids. The only thing that worked for me was setting my alarm ridiculously early to get my workout in before they get up. If you're counting on finding the energy for it at the end of the day, it just won't happen most days, if you're on your feet at work, too. And then go to bed early!
  • tiny_clanger
    tiny_clanger Posts: 301 Member
    How do you get to work? Integrating exercise into my commute has been the thing that makes massive difference. Either cycling or running to or home from work. I work long hours too, so I really appreciate the commute time being used for exercise - it's dead time anyway, and it clears my head and gets me ready for an enjoyable evening at home.
  • ew_david
    ew_david Posts: 3,473 Member
    1. see about getting some better work shoes
    2. refine your diet so that you are in a caloric deficit
    3. find some exercise you like to do. An elliptical would bore me to death, therefore I would find every excuse not to use it.
    4. incorporate some strength training

    There's a common misconception out there that you need to work out daily to lose weight. Luckily, that isn't true; a caloric deficit is all you need.

    I lost the bulk of my weight lifting weights 4 days/week and doing cardio *maybe* once a week. I was going to the local Y when I first started, but found it increasingly difficult to get my workouts done in a reasonable time frame because of limited equipment and hoards of people trying to use it. I ended up putting a weight room in my garage and never looked back. I have 3 kids and a full time job.
  • lindyporter
    lindyporter Posts: 3 Member
    edited November 2016
    Thank you everyone for your advice!
    I will try waking up earlier to get some exercise in. I wake up at 5:30 and have to take my son to his daycare, or else I'd love to jog in the a.m :)
    I too was under the impression that if I only worked out 2 or so times a week it would be useless. It's nice to know that it is not. :)
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