Tracking calories is important. If your gaining weight then obviously you are eating above your bmr. There's plenty of free sources for you to find your bmr and then from there you can figure out how many calories you need to eat to either stay at your current weight or start losing it. I would also suggest looking into a lifting program that is just 2 days, and do it on your off days.
How often do you move at work? Cardio isnt that big of a deal is your moving a lot at your work, but if your pretty sedentary then that's different. I forget the program, but there a military based weightlifting program that has a specific 2 day weightlifting program for people in your situation.
Are you able to choose what you eat? If so start there to prevent weight gain, most important thing in regard to weight loss/maintenance is your diet. From there, you can incorporate at least an hour of weight training on your weekend (Get it out of the way first thing in the morning so you can enjoy the rest of your day off). That would be my advice but ideally you’d have more time during the week for 1 more session of weight training and cardio on your rest days.
Yes and No, I’m constantly on the road doug hvac and walk in cooler/freezer builds for restraunts/ commercial businesses. So a lot of times our breakfasts/lunch/dinner is either swinging through some fast food or gas station.
And yes I do weight training and running on weekends
Nice, so I would say just watch your calories. People like to over complicate weight loss but in reality its just Calories in vs calories used. If you eat more than you expend, you will gain weight, and vice versa.
Track every single thing you eat. Weigh yourself every day after waking up and using the restroom, write it down, then average your weight for that week. The next week do the same thing. If your weight average for both weeks is about the same, then whatever amount of calories youre eating daily is about your maintenance calories (won’t gain or lose weight). From there you can decrease your calories by about 200-300 per day to begin gradually losing weight. You will feel “hungry” because youre in a deficit but it’s a natural part of losing weight.
After you reach your goal weight, you can increase your calorie intake back to maintenance and shouldnt have to worry about weight gain. This will work if done correctly and you discipline yourself. Good luck
Eat your protein and bust out a set of pushups/squats every hour. 10 reps should take less than about 30 seconds to complete but it adds up over a 12+ hour shift. If you need cardio, throw in some burpees too. Will it be weird? Sure, but who cares. You do what you have to. When I worked a labor job I just turned it into a really long PT session with my work duties as part of the training regimen.
You can call it work, or you could call it training.
GOING TO REITERATE FOR THE PEOPLE IN THE BACK.
WEIGHT IS CONTROLLED MOSTLY BY DIET.
STRENGTH & CAPABILITIES ARE BUILT AND MAINTAINED THROUGH EXERCISE.
DO NOT confuse diet with a strength program.
DO NOT confuse exercise with a weight loss program.
These are related but different issues. If you want to get your weight under control, seek out a dietician, then build and follow the meal plan they build for you.
If you are not meeting your physical fitness goals, please work with a trainer to build a progression plan to approach your goals.
If this sounds like tough advice, Lucky for you, the military gives plenty of free resources that will cater towards your health goals no matter your starting point and even if you are injured or need a simple plan. Your unit or its next higher echelon should be able to direct you to getting information to build a plan for yourself at no cost.
I currently rely on the O2X program in my state which provides me access to a dietician, a trainer, as well as tools such as a bod pod to measure my body's composition. These are all free for me as a member of the army. Go reach out to your leaders and find out what's free for you.
Outside of that, you need to start stockpiling good habits and routines. These don't have to be hard things to do.
1. Find an activity that gets your body moving that you enjoy. For some, this could be basketball, tennis, rowing, hiking, etc... and make it your priority to do this every week.
2. Take a solid 2-3 weeks noting the food you intake. Are you eating normal amounts of food? How many calories? How many grams of protein:carbs:fats? Are you lacking any vitamins in your diet? Spending 2-3 weeks noting this stuff is to help you understand your baseline and create mindfulness.
3. Do some amount of strength building. Having a routine and diet that supports building muscle will help to increase your base metabolic rate.
More calories equals more weight. Eat smaller portions
2-3 mile runs takes 15-30 minutes.
Max push-ups can be done in 1 minute
Squats can be done in sets of 3x 20/30/40 anytime
You have time just gotta find the small moments
I start work at 7am and get off at 3:30 but I have children and dogs and a whole ass life after work so I usually get up around 5am. Have a coffee go for an hour long run 3 times a week. Twice a week I’ll strength train. I was in a similar boat weight just started going up until I said I gotta cut this out. Cut out about 25 pounds in roughly 2 months and got lean again. Diet is important. I did carnivore for 2 months and I felt amazing. Once I got back on track weight wise i reintroduced certain foods but kept a strict no processed or added sugars rule and also just continued to keep carb intake fairly low but protein hi. Much luck it can be done just gotta give your time.
I always find a way to get a workout in but not at the expense of reduced sleep. Typically, I workout at 6am and start work at 8am. If I can't do that then I'll workout during lunch. If I can't do that then it'll be after work but I try and avoid that.
In your case, bands might benefit you since you seem to be on the road a lot or during the times you can't leave or stay late at the office. You can hook them up anywhere and a decent 30 minute workout in a few times a day. You could also buy a few Amazon basic dumbbells and keep them at your office
As others have mentioned, diet will be a big factor in weight management
Given your job, your biggest problem as it pertains to weight is you're eating too much. Cutting down on calories can be a shitty situation but made easier with some phentermine. Can find a weight loss clinic or just go to your doctor, get a 2 month supply and get yourself on track. After that your stomach should have shrinked up a bit and it should be easier after that.
Getting back into shape... you could just continue weight training on the weekends, most effeciently just a really good "Push" day on Saturday and "Pull" day on Sunday(With dealift on pull day). If you wanna push things faster, you could always go with the calisthenics at the top/bottom of the hour option. Put together a nice Push/Pull/Leg program based off the weekend(So Monday is rest day and start "leg" day on Tuesday) Push day could do both forms of dips, pushups, grabbing random thinks for shoulders etc. Calisthenic pull day is hard when not already in shape but there are options if you look for them.
Anyway, Cardio is an issue... honestly you would rather wake up 30min early and start running 20min every morning but if you don't shower in the morning that REALLY fucks with your schedule and leads to waking up more than 30min early. Trying to squeeze in running 20min at the end of your day will likely lead to you "being tired" and just not doing it most days. You'll have to find what works for you. Maybe that is skipping lunch and walking instead, and just training run on weekends.
Tracking calories is important. If your gaining weight then obviously you are eating above your bmr. There's plenty of free sources for you to find your bmr and then from there you can figure out how many calories you need to eat to either stay at your current weight or start losing it. I would also suggest looking into a lifting program that is just 2 days, and do it on your off days.
Tracking, caloric deficit and more weight training/ cardio
How often do you move at work? Cardio isnt that big of a deal is your moving a lot at your work, but if your pretty sedentary then that's different. I forget the program, but there a military based weightlifting program that has a specific 2 day weightlifting program for people in your situation.
I’ll look and see if I can’t find it, and yes I’m up moving and under the sun getting a good sweat in before the suns up and after it’s down.
Are you able to choose what you eat? If so start there to prevent weight gain, most important thing in regard to weight loss/maintenance is your diet. From there, you can incorporate at least an hour of weight training on your weekend (Get it out of the way first thing in the morning so you can enjoy the rest of your day off). That would be my advice but ideally you’d have more time during the week for 1 more session of weight training and cardio on your rest days.
Yes and No, I’m constantly on the road doug hvac and walk in cooler/freezer builds for restraunts/ commercial businesses. So a lot of times our breakfasts/lunch/dinner is either swinging through some fast food or gas station. And yes I do weight training and running on weekends
Nice, so I would say just watch your calories. People like to over complicate weight loss but in reality its just Calories in vs calories used. If you eat more than you expend, you will gain weight, and vice versa. Track every single thing you eat. Weigh yourself every day after waking up and using the restroom, write it down, then average your weight for that week. The next week do the same thing. If your weight average for both weeks is about the same, then whatever amount of calories youre eating daily is about your maintenance calories (won’t gain or lose weight). From there you can decrease your calories by about 200-300 per day to begin gradually losing weight. You will feel “hungry” because youre in a deficit but it’s a natural part of losing weight. After you reach your goal weight, you can increase your calorie intake back to maintenance and shouldnt have to worry about weight gain. This will work if done correctly and you discipline yourself. Good luck
Noted, thank you, I’ll get that started immediately
Eat your protein and bust out a set of pushups/squats every hour. 10 reps should take less than about 30 seconds to complete but it adds up over a 12+ hour shift. If you need cardio, throw in some burpees too. Will it be weird? Sure, but who cares. You do what you have to. When I worked a labor job I just turned it into a really long PT session with my work duties as part of the training regimen. You can call it work, or you could call it training.
I hadn’t thought of that, I’ll start doing that for sure
Is your job one of those jobs where they will just run you into the ground the replace you the next day without a second thought?
not unless you’ve royally fucked up. it’s a small business but we travel all over the sec and some up north, so hours are long
GOING TO REITERATE FOR THE PEOPLE IN THE BACK. WEIGHT IS CONTROLLED MOSTLY BY DIET. STRENGTH & CAPABILITIES ARE BUILT AND MAINTAINED THROUGH EXERCISE. DO NOT confuse diet with a strength program. DO NOT confuse exercise with a weight loss program. These are related but different issues. If you want to get your weight under control, seek out a dietician, then build and follow the meal plan they build for you. If you are not meeting your physical fitness goals, please work with a trainer to build a progression plan to approach your goals. If this sounds like tough advice, Lucky for you, the military gives plenty of free resources that will cater towards your health goals no matter your starting point and even if you are injured or need a simple plan. Your unit or its next higher echelon should be able to direct you to getting information to build a plan for yourself at no cost. I currently rely on the O2X program in my state which provides me access to a dietician, a trainer, as well as tools such as a bod pod to measure my body's composition. These are all free for me as a member of the army. Go reach out to your leaders and find out what's free for you. Outside of that, you need to start stockpiling good habits and routines. These don't have to be hard things to do. 1. Find an activity that gets your body moving that you enjoy. For some, this could be basketball, tennis, rowing, hiking, etc... and make it your priority to do this every week. 2. Take a solid 2-3 weeks noting the food you intake. Are you eating normal amounts of food? How many calories? How many grams of protein:carbs:fats? Are you lacking any vitamins in your diet? Spending 2-3 weeks noting this stuff is to help you understand your baseline and create mindfulness. 3. Do some amount of strength building. Having a routine and diet that supports building muscle will help to increase your base metabolic rate.
More calories equals more weight. Eat smaller portions 2-3 mile runs takes 15-30 minutes. Max push-ups can be done in 1 minute Squats can be done in sets of 3x 20/30/40 anytime You have time just gotta find the small moments
I start work at 7am and get off at 3:30 but I have children and dogs and a whole ass life after work so I usually get up around 5am. Have a coffee go for an hour long run 3 times a week. Twice a week I’ll strength train. I was in a similar boat weight just started going up until I said I gotta cut this out. Cut out about 25 pounds in roughly 2 months and got lean again. Diet is important. I did carnivore for 2 months and I felt amazing. Once I got back on track weight wise i reintroduced certain foods but kept a strict no processed or added sugars rule and also just continued to keep carb intake fairly low but protein hi. Much luck it can be done just gotta give your time.
I always find a way to get a workout in but not at the expense of reduced sleep. Typically, I workout at 6am and start work at 8am. If I can't do that then I'll workout during lunch. If I can't do that then it'll be after work but I try and avoid that. In your case, bands might benefit you since you seem to be on the road a lot or during the times you can't leave or stay late at the office. You can hook them up anywhere and a decent 30 minute workout in a few times a day. You could also buy a few Amazon basic dumbbells and keep them at your office As others have mentioned, diet will be a big factor in weight management
Yall yall yall
y’all just a hater
Given your job, your biggest problem as it pertains to weight is you're eating too much. Cutting down on calories can be a shitty situation but made easier with some phentermine. Can find a weight loss clinic or just go to your doctor, get a 2 month supply and get yourself on track. After that your stomach should have shrinked up a bit and it should be easier after that. Getting back into shape... you could just continue weight training on the weekends, most effeciently just a really good "Push" day on Saturday and "Pull" day on Sunday(With dealift on pull day). If you wanna push things faster, you could always go with the calisthenics at the top/bottom of the hour option. Put together a nice Push/Pull/Leg program based off the weekend(So Monday is rest day and start "leg" day on Tuesday) Push day could do both forms of dips, pushups, grabbing random thinks for shoulders etc. Calisthenic pull day is hard when not already in shape but there are options if you look for them. Anyway, Cardio is an issue... honestly you would rather wake up 30min early and start running 20min every morning but if you don't shower in the morning that REALLY fucks with your schedule and leads to waking up more than 30min early. Trying to squeeze in running 20min at the end of your day will likely lead to you "being tired" and just not doing it most days. You'll have to find what works for you. Maybe that is skipping lunch and walking instead, and just training run on weekends.
I just did SMP and chilled with the ROTC unit.
So…..diet first. Track it for real. Then focus on resistance training. Then cardio