Exercise and diet- advice needed please:)

[christiana1203]

I've been struggling a lot with exercise routine lately( and diet as well). The main reason is because I work really long hours- 11 a day. I used to exercise in the evenings but after a while I gave up as I was too tired to keep going.
So the only solution for me seems to be morning exercise. The gym I go to opens at 6.30, which pretty much gives me 35-40 minutes at most to exercise before I have a shower and run to work( I start at 7.45). That's during the week, as I have weekends free and can go to the gym for as long as I need to. I need some advice on how to best use this time, how many days of cardio/ strength should I do and how should I combine them- which ones at the weekend and which ones during the week?
Also, what should I eat after workout? Are protein shakes enough or should I have a carb filled breakfast? I'm a bit confused as I read a lot of cotradicting articles/ forums on the Internet...
I'm a bit confused about how many calories I should stick to per day... I'm feeling really tired most of the time and I'm thinking it might be because of bad diet( which it has been lately but I'm working on it) but also not eating enough calories...at the same time I don't want to eat too much either...I try to stick around 1500 a day, is that enough or should I increase? I'm not in a rush to lose the weight as I know it takes time, but equally I don't want to gain weight/ not lose anything.
Thank you in advance to whoever feels like reading post and answering all questions:)

[Boss Man]

Firstly keep the workout routine simple.

You should start with a beginners workout of 1 exercise per muscle group, 8-10 repetitions per set, 2 sets per muscle group.

You could od Cardio for 30 minutes, with a low level interval setting.

I wiould suggest the weekly schedule goes something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

The days off would be split to avoid having 2 days of sedentary living back to back possibly eating into progress, plus you'd only be training at most for 3 days at a time, before a break.

A gym instructor could sort the programme out for you, with potantially compound movements in the main, (movements that target multiple areas), I.E. Deadlifts, Squats, Bent over Rows etc etc.

As for calories, females need 1,800 as sedentary, so I'd allow for 300 above that, so you're getting around 2,100 a day, to account for exercise and give you a small amount of added calories to burn.

A Protein shake would work for a post-workout Breakfast but with Carbs. A basic one can come with or without Carbs. One with Carbs has a fixed amount per scoop, which you might feel is a bit much.

I so, you can compensate for this with a Carb free one, that has something like Crushed Oats in it for example, then if the taste is a bit funky, add one or more things into it like Vanilla Essence, Honey, Cinnamon, ground Ginger, ground Nutmeg and see how that works out.

You would be advised to have something before a workout for fuel and muscle protection, don't train on empty, so even something like a Nut Yoghurt, or a thin slice of bread folded over with a bit of chicken in it would work, so you've got some Protein and carbs to help you and the shake afterwards.

Alternatively, instead of a shake have something like Whole-grain Cereal and Eggs, or
Beans on Toast, or something like low Fat Turkey and a Banana as examples. With Fruit let it digest for 10-15 minutes first to improve digestion, then eat the other food afterwards.

[christiana1203]

Thank you for the reply!
Although it's only been a few days I feel like I'm back on track... I've been eating the right foods and exercising and I do feel much better and full of energy, which definitely makes me want to keep going.
I've managed to get through the weekend without having any cheat foods-which is a first for me as I've got the worst cravings and get really cranky if I don't have it.Realized it's all in mind...
Started doing some weights as well but will definitely talk to a trainer about it as I feel I don't know what I'm doing most of the times.
And most importantly I increased calories...still fear that I'll gain weight but I'll just have to wait and see.
Managed to injure back by stumbling on the stairs which means no gym for me today:( I really fe like I should go but I've been on painkillers all day and I imagine lifting weights will not help much with the pain.Hopefully I can go tomorrow...

[Boss Man]

Lifting weights would be fine proviging you use correct technique and you don't overdo it on the weight, which might even mean doing exercises with the smallest possible weight. If it was just a basic kind of strain or stiffness type feeling, then the manipulation of the area could actually be therapeutic, although as stated when done correctly and considerately.

For me, if I've had any little twinges now and then, I just work around them. Lower weights, or depending on the area, I omit something for a few sessions then add it back in.

You'll be fine for next time I think, but if it still feels a little tender, then one thing to do is try certain things if possible, without any weight, just to ensure full range of motion is achievable, then add a little weight onto the lifts.

In terms of realising what you did about the eating, then good for you . Be proud of all these little positives, because they CAN turn into a big positive and that's a key thing. You may not feel like you've achieved much yet, but believe me, every little positive is an achievement and you have a right to be proud of the first few steps you have taken, because for most people they are the hardest ones.

Stick at it, chin up be strong and keep smiling. I'm proud of you for sticking to your guns and not giving up on things or making loads of excuses for stuff, so it's all good .

[Bretes]

Hi christiana1203,
I have found you have a busy routine and in evening or late night you get tired after doing 11 hours of work and it won't work also so how about some exercises at home to kill your time?
As for as eating do consult with your gym coach and you will be advised better.

[Ambrosee]

Hi,
Just use fresh juices and take exercise daily to get the good results...
You don't need any complicated exercise and dieting plan to reduce the weight.. You will surely get good results...

[Boss Man]

As for as eating do consult with your gym coach and you will be advised better.

Don't bet on it. Many are not that knwolegeable, it depends on the syllabus espoused by the teaching body. You'd learn more about diet on sites like this, than off some gym instructors.

Hi,
Just use fresh juices and take exercise daily to get the good results...
You don't need any complicated exercise and dieting plan to reduce the weight.. You will surely get good results...

I'm not entirely sure how juices will help to lose weight, except for boosting the bodies Iron use, immune system and collagen production from the Vit C and aiding free radical suppression.

They're also quite sugary, so that must be considered.

[Bretes]

Hi Boss Man,
It would be exceptional case. If they don't have knowledge why are they will open the gym?
I have a very good experience of consulting gym instructor.

[Noerv]

Hello dear. You need only some good and healthy exercises like walking and running etc. you can do walk daily . With this you can easily reduce your fat and weight. You need not to do any complicated exercises . You should drink fresh fruit juices daily. With this you can easily solve your problem. I also use this technique. Reply me after feeling some change.

[shawn9]

Hi Boss Man,..
Great workout program for diet and exercise is shared here,..
But recommended running or walking for just 30 mints a day,..

[christiana1203]

Just realize now I haven't written on the board for a while. Everything's been hectic, tried best to keep up with training and diet and everything was fine up until last Friday- had an awful day at work and tried to cheer myself up with food. I never manage to pick myself up during the weekend so all in all I had about 3 terrible days for diet( did exercise on Saturday though which I am really proud of).
I was really angry with myself for ruining all hard work for the past weeks, but realized there's no point beating myself over it, there's nothing I can do to change what happened. So fom Monday got back to usual exercise routine and diet. Which I am definitely going to keep up.
I haven't weighed myself in a while and there's no visible changes yet, but I know it takes time and I need to be patient.


@Bretes: I've tried exercising at home but haven't kept it up. And I don't have the same equipment as the gym so the things I can do are pretty limited.

@Noerv: I walk every day and I am quite active, that won't help me with weight loss though so I need a lot more than just walking.

I have been exercising for a while and been dieting for about... 4years on and off I think. Managed to lose some weight, then put some back( not all of it though)... the idea is that I am not just starting to exercise and I am not as unfit and overweight as I was( when walking was a good option and a change from doing absolutely nothing), but need to lose the last bit of weight and want to make sure I do it properly. I must admit I haven't done much strength training in the past whn losing weight- relied mainly on cardio- and want to that. All in all I'm not completely clueless, just need help with a few things that I don't know much about- like what I should have after workout, and I am pretty clueless about weight training...

I've been doing body pump classes for weight training- are they good? I'm not sure if it's because I'm not using the correct technique but I find that back still hurts afterwards- not as bad though. I doesn't hurt while I exercise or straight after- just felt a very sharp pain when trying to get out of bed this morning... which I might have to talk to a personal trainer about- I haven't managed to do that yet but will definitely do it soon.

I will definitely be back more often now as I find reading about other people's routines and struggles(or not) really helps me with motivation:)

[rohansinghania]

now a days everybody wanna slimmer body and nobody wanna looks fatter.they wannna a fit and fine body.here are some steps to get it.
1.Go for veggies
2.Eat fiber
3.Don't switch foods radically
4.Make health, not weight loss, your goal
5.A major reason people get discouraged and drop out of weight-loss programs is weight plateaus
6.Don't rush weight reduction
7.Get exercise

[MaryFitness01]

Diet and exercise are an integral part of staying fit and healthy. Proper nutrition along with exercise will help keep you in shape and keep you healthy. There are many different types of diets and exercise for all types of people. In this article, we will discuss different types of diet and exercise. All diets and exercise programs should be done under a doctor’s supervision since both diets and exercise are based on many different factors. quoted from: http://www.dieting-tips.net/" onclick="window.open(this.href);return false;

[stevedav]

You'll be fine for next time I believe, but if it still feels a little tender, then one thing to manage is trial certain things if likely, without any heaviness, just to double-check full variety of shift is achievable, then add a little heaviness up on the lifts.

[kaithsandy]

keep your diet simple. Drink lots of liquid. Avoid packed juices instead take fresh fruit juice at home and continue exercises daily.