[Jam_Master_J]

Trying to lose a little weight here (about 15 lbs) but I find it hard to do with my current schedule. I'll fill you guys in and maybe I can get some recommendations:

I have two jobs. My first job starts at 8AM, I have to get out of bed at 6:30AM for this one. This jobs finishes at 4:30PM, I immediately drive home and have about 20 minutes to eat/get cleaned before my other job starts at 5:30PM. This job goes til 8:30PM.

So, basically I'm on the go from 6:30AM to 8:30PM, doesn't leave much time. I generally find myself going to bed early too (about 10PM) so I'm rested enough for the next day.

Anyone have any suggestions on what I should do? I've tried jogging since it burns alot of calories and is a good all-around exercise but I find I get very bad shin-splints on the paved roads by my home.

Thanks,
JMJ

 

[tyrion]

I'm no expert but were you fitted for you running shoes but someone that knows what they are doing? The type of shoe you wear to run in can make a huge difference. Just something to consider.

 

[zotjen]

Assuming you get a lunch hour on the first job, is there a nearby gym you can visit or even someplace you can walk?

 

[crazyfrenchman27]

I'm trying to regain the fifteen pounds of muscle I lost to lab work and studying, so we are in opposite boats.

It's difficult to find the time to consume the grams of protein and calories I need to return to form, let alone workout five to six times a week.

-Matt

 

[CRESCENDOPOWER]

Quote:

Originally Posted by Jam_Master_J Trying to lose a little weight here (about 15 lbs) but I find it hard to do with my current schedule.

How many days a week does this schedule take place?

 

[Jam_Master_J]

Quote:

Originally Posted by tyrion I'm no expert but were you fitted for you running shoes but someone that knows what they are doing? The type of shoe you wear to run in can make a huge difference. Just something to consider.

Just wearing normal cross-trainers. How much can I expect to pay for a good set of running shoes?


Quote:

Originally Posted by zotjen Assuming you get a lunch hour on the first job, is there a nearby gym you can visit or even someplace you can walk?

I usually only take 15 minutes.


Quote:

Originally Posted by CRESCENDOPOWER How many days a week does this schedule take place?

This schedule takes place Monday to Thursday. On Friday I only work the first job so I'm home at about 5PM. Saturday and Sunday are free though, I usually play paintball on Sunday.

 

[CRESCENDOPOWER]

Quote:

Originally Posted by Jam_Master_J Anyone have any suggestions on what I should do? I've tried jogging since it burns alot of calories and is a good all-around exercise but I find I get very bad shin-splints on the paved roads by my home.

Friday night:
Resistance training medium to heavy/aerobic conditioning

Saturday morning:
Aerobic conditioning

Sunday morning
Aerobic conditioning
Go to bed early so you can get up to complete a workout Monday morning.

Monday morning:
Resistance training medium to light/aerobic conditioning

Tuesday, Wednesday, Thursday:
If you can fit in an aerobic workout in one of these 3 days that would be good.

If you don’t like tearing up your joints get a recumbent cycle, or stationary bike.

 

[Jam_Master_J]

Quote:

Originally Posted by CRESCENDOPOWER Friday night: Resistance training medium to heavy/aerobic conditioning Saturday morning: Aerobic conditioning Sunday morning Aerobic conditioning Go to bed early so you can get up to complete a workout Monday morning. Monday morning: Resistance training medium to light/aerobic conditioning Tuesday, Wednesday, Thursday: If you can fit in an aerobic workout in one of these 3 days that would be good. If you don’t like tearing up your joints get a recumbent cycle, or stationary bike.

Thanks

. I was thinking about just getting a bike and using that instead of jogging.

What should I use for resistance training? I've got 25 and 30lb dumbbells, I'm also thinking push ups are good?

 

[erikzen]

CRESCENDOPOWER has a good schedule. Basically I think you're going to have to make the time. Instead of getting up at 6:30 you can get up at 5:00 or 5:30 and get an hour's workout and a shower in. Not take sleep away from you but I think 6 hours of sleep plus an hour's exersize is better than 7.5 hours sleep with no exercise. You don't have to do this every night either. If you can fit some exercise in over the weekend then maybe three days a week you can get up early.

Personally, I'm not that much of a morning person. I used to have a similar schedule when I had a demanding job in the city. I'd be up at 6:30 to catch the train into the city and wouldn't get home until 8-8:30. I used to use a stationary bike in the evenings and went to sleep around 11:00. It worked for me.

The bottom line is you just need to find the time. It may seem like you don't have any but once you start fitting it into your routine it will get easier. Also, you have to make choices. Will you be happier with a few extra pounds playing paintball or should you spend that time exercising. Not to take away your fun; it's just about setting priorities.

 

[jbloudg20]

Definately reiterating the need to be fit for some good shoes, and the importance of warm-up/ stretching/cool-down to remain injury free.

 

[aluren]

Maybe you can get a treadmill at home, that way it'll be closer for you to exercise and do some cardio. Half an hour a day wouldn't be so bad right? Once you're done, hit the showers, then go to bed.

 

[Illah]

With a busy schedule often times adding in exersize is impossible, but try and work exersize into your daily life.

1. Bike to work.
2. Take stairs whenever possible.
3. Run or walk instead of drive, even if it's just down the block or whatever.

Getting up a 5am is a terrible idea IMO. You're already working to death, adding in more 'chores' won't make things better unless you really love working out. I hate 'working out', but I love biking to work. I would never ever run on a treadmill (hamster wheel anyone?) but I almost always walk places if possible rather than drive or take a bus, and I don't mind a good hike in the woods. If at all possible, I avoid escalators and elevators and take stairs. For my fiance, taking the stairs to her 10th floor office twice a day has made her lose 8 lbs with almost no other changes in her life.

In other words, I don't 'add' exersize into my life, but my life overall is more active than most.

Also nobody mentioned this - watch what you eat! I used to eat way too much so even with some exersize I was still a little chubby...that's the biggest factor for me anyway. I cut back portions a lot and with the same amount of biking to work/walking/etc I've dropped 20+ lbs in the past couple months. I was previously eating back all the calories I burned working out

--Illah

 

[tjkurita]

I've really turned into a doughboy over the last few years so I've also been trying to lose some weight and get into shape. My favorite cardiovascular workout is jumping rope. Get yourself some kind of pad used in gyms or maybe even one of those yoga pads (I'm not sure) and a nice jump rope and you'll be set for cardio. I can't jog/run at all because it makes my knees and shins hurt. I can jump rope for as long as my lungs and muscles will let me (maybe 20 min with occasional stops from missing the rope). With proper technique jumping rope is lower impact than running or jogging because you are up on the balls of your feet and your knees are never locked. When you get better you can get a weighted rope and really get going.

I also do about 100 situps and pushups (with different varieties: hip rolls, leg lifts, different positions, etc.) a day but sometimes I skip a day when I am sore. I don't really pay attention to anything. I just try to do it everyday. I don't have a schedule or consistent time. But it seems like if you aren't going really hard core the only consistency you need is to do it everyday.

This makes my workouts about 40-45 minutes everyday. If you start lifting weights, maybe you could use weights on those days you have free and just do the cardio jump rope during the busier times. I'd like to start integrating some core or weight training and increase my daily workout to 90 minutes, but that might require a gym. Right now I just use the circuit training course near my apt.

I'm pretty sure jumping rope at about 130-140 rpm burns more calories in a shorter time than running.

Good luck. Keep us informed of your progress. I've been working on losing some weight and improving my health for a couple of months now and it is very rewarding.

John.

 

[ozshadow]

I used to get shin spints and cramping in my shins. Asic's Gel Kayano's fixed that and allowed me to run regularly again. They are priced approx. $130 though, but well worth it to me for what they do.

 

[gimmieshelter31]

All the above suggestions are good. The question I have is what is it you are eating in the short time you have between jobs?

I'd suggest this: drink at least 64 oz. or 2 liters of water a day and do not eat anything that derives more than 20% of its calories from fat .Do not eat or drink anything that contains more than 9 grams of sugar per serving. Finally try to eat about 60 grams of protein a day. 15-20grams for breakfast, 20-25 grams at lunch and 20- 25 grams for dinner. Don't skip meals. You will lose weight with this approach. Good luck.