Help me improve.
Discussion
A bit about me:
I'm 32, a father of 2 a shift worker who constantly eats crap, drinks a couple of energy drinks a day plus a couple of vodkas on nights off, and doesn't expercise. I have previously maintained an acceptable level of natural fitness and a relatively healthy looking body shape.
Recently however my fitness levels have dropped (I now can't sustain rigorous play with the kids for too long) and I've developed man tits and a Podge. I also suffer with depression so a healthier lifestyle may improve my mental outlook.
My wife is dieting and doing one of those celebrity fitness DVDs and dieting and having success.
Shift work and father-hood means I can't get to the gym.
I'm going to start limiting my calorie intake but is there any routines that can be done at home with no equipment suitable for a male and any other tips?
I'm 32, a father of 2 a shift worker who constantly eats crap, drinks a couple of energy drinks a day plus a couple of vodkas on nights off, and doesn't expercise. I have previously maintained an acceptable level of natural fitness and a relatively healthy looking body shape.
Recently however my fitness levels have dropped (I now can't sustain rigorous play with the kids for too long) and I've developed man tits and a Podge. I also suffer with depression so a healthier lifestyle may improve my mental outlook.
My wife is dieting and doing one of those celebrity fitness DVDs and dieting and having success.
Shift work and father-hood means I can't get to the gym.
I'm going to start limiting my calorie intake but is there any routines that can be done at home with no equipment suitable for a male and any other tips?
1st off, get yourself to your GP and get your testosterone level checked. Moobs and depression are red flags here. Sex drive dropped off too? Lack of sleep + alcohol + s
t diet will also make it worse.
I was you (or worse) a couple of years ago, late 30's, drank too much every week, crap diet, never exercised, over weight. I noticed after I hit 35 I started to struggle keeping up with the kids and just doing day to day stuff.
I went to weight watchers and lost the weight first, took 4 months. Made me feel a bit better but my diet was still poor, still drinking. Then I joined a gym. I'm 5 months in and this is the best I've felt in 15 years! I didn't plan it this way, but once I started to train, I released two things. 1st I was really really unfit. 2nd the hard work in the gym gave zero results unless I cut down the alcohol and cleaned up my diet. Since I got those in check, I've got consistently stronger, have more energy and I just feel, well erm, younger :-) Just silly stuff, like late for school, running in with the kids. You notice you feel lighter (your actually heavier, but your legs are much stronger) then you realise you're leaving them behind and have to slow down lol
t diet will also make it worse.I was you (or worse) a couple of years ago, late 30's, drank too much every week, crap diet, never exercised, over weight. I noticed after I hit 35 I started to struggle keeping up with the kids and just doing day to day stuff.
I went to weight watchers and lost the weight first, took 4 months. Made me feel a bit better but my diet was still poor, still drinking. Then I joined a gym. I'm 5 months in and this is the best I've felt in 15 years! I didn't plan it this way, but once I started to train, I released two things. 1st I was really really unfit. 2nd the hard work in the gym gave zero results unless I cut down the alcohol and cleaned up my diet. Since I got those in check, I've got consistently stronger, have more energy and I just feel, well erm, younger :-) Just silly stuff, like late for school, running in with the kids. You notice you feel lighter (your actually heavier, but your legs are much stronger) then you realise you're leaving them behind and have to slow down lol
- EDIT* Seriously, you can't fit in an hour, two to three times a week to hit the gym? Well okay, sucks to be you then! In that case start off with some body weight exercises at home. Lunges, pull ups, press ups are all good and require no equipment as such. Ball squats are good and just need an exercise ball. Bonus points for spinning buying one as a present for the missus and she can tone her butt up for you too :-)
Edited by stargazer30 on Tuesday 15th March 20:12
At the minute I can't spare an hour in the gym 2-3 times a week. Work have recently changed shift pattern to something awful, I barely get to see my family never mind have any spare timed or recreational activities. The pattern is such that I can't get in
plus I can't spare the extra money right now.
Downloaded the couch to 5k and my fitness pal apps last night. Will get through this set of shifts and starting Monday (my rest days) begin making the changes.
plus I can't spare the extra money right now.
Downloaded the couch to 5k and my fitness pal apps last night. Will get through this set of shifts and starting Monday (my rest days) begin making the changes.
I'm a shift worker too and understand your issues. If you are like me on your non working days you just want to catch up on sleep or spend a bit of time with the family.
There are easy ways though.
What I've done, and it works are several simple changes.
I watch what I eat and record everything on myfitnesspal.
Bought a skipping rope and use it 15 minutes a day, plus a few sit ups, press ups and lunges. These activities are free and don't need a huge amount of time to do.
Last year lost over a stone in 4 months with no gym membership, no impact on the family but just a few small changes and a bit of discipline.
Just stepped it up a bit now.
I've moved workplace due to some restructuring but still do the same shifts. It's only 3 miles to work so I'm cycling. There is also a half decent gym there which I intend to make use of, 1/2 hour a couple a times a week. Again these aren't massive changes but will all add up.
Can be done on shift work with a family, but you will need a bit of discipline to start and keep going until it becomes the norm.
Good luck.
There are easy ways though.
What I've done, and it works are several simple changes.
I watch what I eat and record everything on myfitnesspal.
Bought a skipping rope and use it 15 minutes a day, plus a few sit ups, press ups and lunges. These activities are free and don't need a huge amount of time to do.
Last year lost over a stone in 4 months with no gym membership, no impact on the family but just a few small changes and a bit of discipline.
Just stepped it up a bit now.
I've moved workplace due to some restructuring but still do the same shifts. It's only 3 miles to work so I'm cycling. There is also a half decent gym there which I intend to make use of, 1/2 hour a couple a times a week. Again these aren't massive changes but will all add up.
Can be done on shift work with a family, but you will need a bit of discipline to start and keep going until it becomes the norm.
Good luck.
Find an exercise you enjoy, unless you are very goal driven, too many people do sports/exercise they don't really enjoy to lose weight
Think back to when you were a kid/teen/younger what did you enjoy, pick it up and start again
With me its always been cycling, so enjoyment comes first and then weight loss is a happy byproduct
Think back to when you were a kid/teen/younger what did you enjoy, pick it up and start again
With me its always been cycling, so enjoyment comes first and then weight loss is a happy byproduct
As well as using myfitnesspal to gain awareness of what your eating.
I don't know how old your kids are but in your situation fitness wise, Now the weather is getting a little better, getting out to the park for 30 minutes, 3 times a week with your kids, lifting them, kicking/throwing a ball, pushing them on the swings, running after them etc will be awesome for both your fitness and your state of mind. Just make sure you get your blood pumping. Its just about making the time and getting into a habit.
I don't know how old your kids are but in your situation fitness wise, Now the weather is getting a little better, getting out to the park for 30 minutes, 3 times a week with your kids, lifting them, kicking/throwing a ball, pushing them on the swings, running after them etc will be awesome for both your fitness and your state of mind. Just make sure you get your blood pumping. Its just about making the time and getting into a habit.
Edited by Foliage on Wednesday 16th March 12:15
darren9 said:
Signed up to myfitnesspal I've put my days intake in I'm already over my allocation and its dinner. It's an eye opener for how st my diet is.
Don't sweat it, first step is to gain awareness and eat consciously. Second step is to reduce your portion sizes, you don't need to change what you eat t my diet is. but you might naturally start eating differently. darren9 said:
Signed up to myfitnesspal I've put my days intake in I'm already over my allocation and its dinner. It's an eye opener for how st my diet is.
It's scary isn't it!t my diet is. I'm 6ft and on the 1.5lbs per week goal and it says my limit is 1500 a day. That is bloody quick to be used up let me tell you! I generally do ok but am not too hard on myself if I go to 1700 or 1800.
My basically aim is 500 per meal breakfast, lunch and dinner. It doesn't get you a lot but the longer you stick at it, the easier it gets.
darren9 said:
At the minute I can't spare an hour in the gym 2-3 times a week. Work have recently changed shift pattern to something awful, I barely get to see my family never mind have any spare timed or recreational activities. The pattern is such that I can't get in
plus I can't spare the extra money right now.
Downloaded the couch to 5k and my fitness pal apps last night. Will get through this set of shifts and starting Monday (my rest days) begin making the changes.
You can always find the time if you really want to.plus I can't spare the extra money right now.
Downloaded the couch to 5k and my fitness pal apps last night. Will get through this set of shifts and starting Monday (my rest days) begin making the changes.
I am super busy at the moment. And my usual 40min workout has been cut down to 20mins sometimes less if the train pulls in late. Truth is I probably get a better work out now than I did before as I have to be really focussed.
Make time. This is more important than a lot of things you place importance on I can assure you.
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