Working full time - when to slot in exercise

I'm trying to lose weight, I recently stopped working part time and started working full time. I'm finding that because I'm so tired in the evenings that I don't want to exercise and there's no time anyway. Once I get home I have to organise dinner, do the dishes, shower, wash my clothes and prep myself for the next day at work.

I guess the obvious answer is that I could go walking or go to the gym in the morning. But the issue is that I'm no good at getting up in the morning. And I don't own a car. So if I want to go to my nearest gym before work, I have to walk 20 minutes to get there, work out for an hour and then walk home for another 20 minutes. I could make myself do that if I had the time, but the gym doesn't open before 6am and then I wouldn't get home before 7:20 and then I'd have to shower and get dressed for work within 20 minutes after getting home so that I can catch the bus to work.

I simply don't know if walking for an hour every day is going to be enough exercise to lose the 10lbs that I want to lose.

Any thoughts?

Hi ava_callahan on the days I go to the gym I bring my stuff to work & go straight there after I finish. This helps me.

Jodie95

Thanks for the reply. However, exercising at a gym close to my work after work isn't something I can do as I live in a rural area, I finish work at 5:30pm and I wouldn't be able to go to the gym and then catch a bus or train home because they all stop after 6:30pm.

Ava,

First this is my own humble opinion, not a professional one, you shouldn't use exercise to lose weight.  Figure out what your calorie burn is and eat less than that to lose weight. 

I know this because I tried for years to lose weight by using weight lifting and cardio.  The problem was that I couldn't workout enough to burn more calories than I consume. Once I figured this out I lost over 50-lbs. 

Two added benefits... 1) You will gain more energy as the weight drops off and want to exercise even if it is a little bit.  2) Any exercise you do will help drop the weight faster.

See my profile for my website address if you want to read exactly how I did it.

Pat

we not buyin what u sellin pat. reported u dude.

i put on my workout gear the minute i walk in the house because i know if i sit down its game over.

you probably have no energy because you arent exercising, and it takes a while for your body to get used to working.

i used to go to school, work full time, raise kids, and workout. no excuses. my life has settled quite a bit since then and i actually had to train myself to exercise when i wasnt all stressed. that was a tough transition since it was always my outlet to combat the stress.

make it your time ava. put yourself first when  you walk in the door. train your family to it. they will adapt too. good luck!

These are all excuses.  And I know, cause I've used them all myself!  I don't own a car either.  Once upon a time I remember saying I'd never join a gym cause not having a car and having to take the bus meant that every day I would get up, go to work, bus to the gym, work out, bus home and then all I'd have time to do is make dinner and go to bed and then get up the next day and do it all over and who wants that kind of life?

Well, it turns out I do.  I just didn't know it yet.  lol.

Start small, with a 15 minute walk every day, either before or after work.  Heck, even every other day. Any little bit helps and as your body gets used to it you'll be able to increase your time and frequency.  You'll even crave it.

Also - have you considered what you can do around the hosue instead of the gym?  I took up running because I didn't want to pay an expensive gym   membership fee, but there are all kinds of things you can do at home.  There are workout videos available on youtube, netflix or of course you can buy them.  Change into your workout clothes the second you get home and don't let yourself start anything else first.  Even 3 days a week is a good routine, expecially to being with.

Good luck!  You can do it.  Just start with small, realistic goals.

First off, it seems that you're going to have to open yourself up to new ideas.  You've got reasons why you can't exercise before work, you've got reasons for after work.  Something's got to give.  But here's some thoughts...

• An hour's walking at lunch or before you go to work is an hour more than you'd be doing if you don't walk.  If you push yourself on the walk, that could be over 300 calories.  Over a week, that's almost a pound of fat.
• Is it possible to start work early, go to a gym around work at lunch, and then work a little later?
• Try some "HIIT" (High Intensity Interval Training).  You'd have to work up for this, but the concept is that 20 minutes of HIIT can replace an hour of regular cardio.  Check out the Fitness group for more details.
• Free up time in the evenings by pre-cooking meals and pre-planning menus.  Cook up some on the weekends, freeze it, and then heat it up when you get home.  Might even work to your advantage to pre-plan meals (making healthier choices) rather than scrambling for "What should I make for supper tonight" every night.
• Do an exercise video (P90x, any of the others mentioned in the Fitness forum) while supper is cooking, or while you're doing laundry.

As far as Pat goes, I don't agree with his plan/program, but considering it doesn't appear harmful and he's giving it away, I don't really see what this issue is that requires "reporting".  I think that many people will fail for the same reason why there's rampant credit card debt...  Lack of self control when there's no immediate impact.  I see many people overeating at the beginning of the week, and then running out of budgeted calories at the end of the week.  Much easier (for me, anyway) to do things on a daily basis.  In any case, exercise wouldn't cause any issues on his plan.  He could just as easily included an exercise column in his spreadsheet, allowed people to include calories burned as a "deposit" to their weekly account, and called it good.  It burns off extra calories, builds/maintains muscle, and generally makes you healthier person.

Clint

well pbear because he sounds like hes selling something. if hes not he has nothing to worry about then does he?

i couldnt care less what his links say, i didnt read them, i have better things to do.

Exercise is wonderful and I highly recommend it.  But going to the gym is not very important.  I have lost over 30 lbs and have not set foot in a gym once.  My boss lost over 80 lbs and never went to a gym either.

I use my lunch break and walk about 40 minutes every day.  That makes it my "me" time.  Get a small radio or an MP3 player and listen to music or even books while you walk.  You will feel more motivated.  If you are listening to a good book you will also feel that you are doing more than just walking. 

Also, incorporate the family into your exercise when ever possible.  Go for bike rides, go bowling, take walks together.  You will be getting in family time and all of you will all be healthier.  If your kids are young consider a tag along bike or a trailer.  The extra weight will just add to your exercise.

Go for family picnics and hike to your destination, have dance night and samba!  Challenge each other to do the most jumping jacks or jump rope the longest.  Play hide and seek. 

Really "exercise" is anything that keeps you moving and your butt off the couch.  Strenth training can be fun too.  Play pass the weight.  Get some dumbells or heavy books and try to pass them off to each family member as fast as possible.  Try shoving each other around or anything where you can use each others body weight as resistance.  It is a lot of fun!

You will gain more stamina as you adjust to your new schedule.  Make sure you are getting enough sleep.  :)

if you look at Pat's website, he's not selling anything, it's all free :)

Also, I lost 20 pounds without exercise, the first 10 I lost was with exercise but then I got caught at a stand still.  Now I'm back at the gym and excited to be there!

The bottom line is, if you want to exercise you have to find the time.  Either suck it up and wake up early or go to the gym late (it stinks but I chose night, and it's actually waking me up a bit after I go).  If neither of those are an option, simply become more active in your day to day life and do more physical activities during your spare time.  If neither of those seem possible, you're just going to have to eat less.

Weight loss without exercise is certainly possible but, I know that I'm not here simply for weight loss, I want to be healthy.  Being within 10 pounds of your goal is going to make it a little harder to lose and the gym might be necessary.  I noticed a slow in my weight loss after 30 pounds but I still want to lose about 17 more so I am back at the gym and in it for the long haul.

Original Post by watergirl:

we not buyin what u sellin pat. reported u dude.

lol.... you're a jerk

Original Post by thin_girl:

Original Post by watergirl:

we not buyin what u sellin pat. reported u dude.

lol.... you're a jerk

 so's your FACE!

First of all Congrats on your job going full time!  I know you'll have less free time, but you'll also have more money - always a bonus

Original Post by ava_callahan:

I'm trying to lose weight, I recently stopped working part time and started working full time. I'm finding that because I'm so tired in the evenings that I don't want to exercise and there's no time anyway. Once I get home I have to organise dinner, do the dishes, shower, wash my clothes and prep myself for the next day at work.

I asked a similar question about a week ago.  Someone - don't remember who...made a great suggestion.  Cooking dinner when you get home can be very time consuming, instead - why not cook 2 or 3 meals over the weekend, that way when you get home all you have to do is throw it in the oven or microwave. 

I too work full time.  I leave the house at 7am - get to work by 8:30am, leave around 5pm and get home between 6:45-7pm.  I still exercise when I get home.  I use the EA Active and only use it for about 30 minutes.  I'll then eat dinner and hop in the shower and get my stuff ready for the next day. 

I guess the obvious answer is that I could go walking or go to the gym in the morning. But the issue is that I'm no good at getting up in the morning. And I don't own a car. So if I want to go to my nearest gym before work, I have to walk 20 minutes to get there, work out for an hour and then walk home for another 20 minutes. I could make myself do that if I had the time, but the gym doesn't open before 6am and then I wouldn't get home before 7:20 and then I'd have to shower and get dressed for work within 20 minutes after getting home so that I can catch the bus to work.

I too find that I can't get myself up in the morning - for me it's easier to do things when I get home.  Also, don't think that you can only exercise in a gym or at home.  If you work in an office - take the stairs.  My friend and I once a day (I'm going to try and do it more) will walk up the stairs to the 8th floor.  Make sure you're moving around throughout the day.  On your lunch break, go for a walk (if the weather is nice).

I simply don't know if walking for an hour every day is going to be enough exercise to lose the 10lbs that I want to lose.

I don't know if it will be enough exercise, but it's definitely better than nothing.  In the meantime, make sure you are eating the right amount of calories and try to work in exercise slowly.  Don't think you have to go to the gym everyday and spend hours there to get the results you are looking for. 

Any thoughts?

Original Post by thin_girl:

Original Post by watergirl:

we not buyin what u sellin pat. reported u dude.

lol.... you're a jerk

thats its? thats all you got?

So good to hear that you want to find an answer to aid you in losing weight. I too work full time and find myself very busy after work. and my husband and I get up at 4am to get ready for work soooo this is what I do for daily exercises;

I work 6am-4:30pm we get a 1/2 hour lunch and two 15 min breaks each day.

at 11am I go for a 15-20 min fast pace walk (most work places let you have a 15 min break for every 3 hours you work) most people use it to have a smoke, but for me I don't smoke so I use my time for a walk.

I eat my lunch at noon (a huge garden salad w/vinegar dressing)

at 2:30pm I go for another 15-20 min fast pace walk

at 7pm I (and my family) go for a 60 min fast pace walk/jog. this is after dinner and helps us all sleep better at night. we all go to bed at 8:30-9pm every night.  I eat most of my cal's at dinner so the walk helps me feel better too :-)

On the weekends (when we don't work) I spend as much time as possible outside "playing with my son, working in my garden, or fishing/boating/jeeping" We don't spend that much time in the "house" and all that burns cal's, plus we cant "graze" if we are not in the house :-) ya I used to be a BIG grazer..hee hee but now I keep a water bottle handy every where I go!

I do hope this helps, I know its not much but for me adding just that much excersise has helped me out (and watching what I eat).

Good luck I know you can do it!

It's all about fitting it in in small ways, walk on your lunch break, use a DVD at home ... if you're not a regular exerciser then you shouldn't aim to exercise every day anyways - start with 3 days a week, two of them being the weekend since you'll have the time. This way you're only looking to fit in one hour during the week. What about walking on your lunch break?

I'm not a morning person either so I won't tell you to try to fit it in then, but when you get home from work pop in that workout DVD as soon as you walk in the door and just get it done. If you're tired an struggling just tell yourself that you'll do the first 10 minutes and then if you still feel you don't have the energy then don't, and don't beat yourself up about it. You'll find that once you get started you'll be fine - and it's only one day after work a week.

My mom always used the time excuse ... she's been retired for 5 years and told me again 2 weeks ago that she doesn't have time to work out! LMAO.

I don't know what kind of money you have available but what about buying an elliptical?  I got mine for $10 on ebay.  Shipping was $80 of course but that was still cheaper than buying it new for $350.  This way you can work out in the morning for 10 mins.  That little bit will make a big difference in toning you up.

I work full time during the week and part time on the weekend. I am to tired after work to get a workout in. I bought a treadmill and I workout before work 6 days a week. I also have a set of free weights and some other equipment. I do HIIT 3 days a week and lift 3 days a week. I race walk the other three days. Invest in a treadmill. You can setup a payment plan if you have to. It gets me going in the morning and I don't have to worry about it the rest of the day. I do have to get up an hour and a half earlier than I would like to but it is that or after work. You just make the time.

I have 2 fifteen minute breaks at work and I walk during both of those.

For those of you who think I am selling something and you want to report me, that's okay. But you're wrong about my intentions and I have spoken with customer service and they've reviewed both my website and my plan and they're ok with it.  As long as I don't put a hyperlink in these posts and  just leave the link on my profile. 

Honestly, I have found something that works and all I want to do is share my success with anyone who is willing to try it.  That's it.

pbear is absolutely right that peope will treat their caloric budget just like credit card debt; but isn't that why most of us gain weight in the first place, due to the lack of self-control.  Learning how to eat in moderation is the most import facet to losing weight, no matter what works for you, that's is what needs to be done.  Even after you lose the weight you want, you need to maintain it by eating only what your body will burn.

If you are walking 20 minutes to the gym right now that means your gym is somewhere between 1 and 1.5 miles away.  This is a perfect distance for cardio training.  When you get to the gym focus on resistance training for 30 minutes and then head home.  As you work on conditioning two things will happen, your time to the gym will decrease and your weight training will increase.  If you are getting in a solid hour three or four times a week between the cardio and resistance you will be doing a lot better than much of the world. 

Leave at 5:40, first in the gym at 6:00 and out by 6:30 home by 6:50 and one hour to get everything ready. 

Hope this helps.

ww

I cannot blame you for not wanting to schedule 40 mins of travel for the gym. That is excessive. Power to everyone that can do it!

I assume you have the internet at home? go to www.youtube.com and look up workout videos.  Jillian Michaels 30 day shred is on there in segments and I've heard good things about it. If you don't want that one, pick another. Make sure you've got your workout clothes and shoes on to motivatate you! If you have one of those cords with the yellow, white and red plugs you can hook it up to your tv too.

When there is a will, there's a way.