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re: Need help getting healthy
Posted on 12/30/16 at 10:16 am to nolatiger711
Posted on 12/30/16 at 10:16 am to nolatiger711
quote:
I have 2 kids under 5. I get them ready in the morning and take them to school, which is just enough time for me to get to work. Therefore, I don't have time to workout in the morning. This also leads dinner to be more kid centered (tacos, potato soup, pasta, etc.). After work is busy until bath and bed for the kids, so I would be leaving around 9 to go to a gym. I do have access to a good gym for free close to work, but about 20 minutes from home.
Are you a single parent? If not, you have plenty of time in the morning. You just need to start going to sleep at 9-9:30, same time as kids. I do this almost every night and wake up at 4am and workout until 6-6:30. Everything you're asking about requires a lifestyle change. After a few weeks of doing this you will fall into the pattern.
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Posted on 12/30/16 at 10:19 am to Jim Rockford
quote:
33 BMI is not terrible if you have decent muscle mass.
He says he's a workout newbie. Talks about bad eating habits. Are you a betting man, Jim?
Posted on 12/30/16 at 10:20 am to Ace Midnight
quote:
Forget about the weight for 10 to 12 weeks if you're working out. Muscle weighs more than fat, by volume and it's easier to gain muscle (for most Americans) than it is to lose fat - and that is true for men and women, on both sides of the equation (men have an easier time gaining muscle overall, women have a tougher time burning fat, especially as they age).
muscle does not weigh more than fat. 1 pound of muscle weighs exactly the same as 1lbs of fat....1 lbs. Muscle is more dense.
Also it is much easier to lose fat then gain muscle. They are not even comparable.
the rest of your post is fine, just wanted to point out these things being wrong.
Posted on 12/30/16 at 10:20 am to lsu777
quote:
muscle does not weigh more than fat. 1 pound of muscle weighs exactly the same as 1lbs of fat
Posted on 12/30/16 at 10:21 am to Ace Midnight
I run bleachers at a nearby private school. I checked with their office and they say I can run after football practice which puts me running from 7-8 for about 30 minutes. I alternate between push-ups and pull ups every morning. Works well for me, I played LB in college and had issues after school with weight. I did running to get my cardio and BMI where it needed to be before I started this.
Posted on 12/30/16 at 10:22 am to lsu777
quote:
muscle does not weigh more than fat. 1 pound of muscle weighs exactly the same as 1lbs of fat....1 lbs. Muscle is more dense.
I said "by volume" - we are not in disagreement.
quote:
Also it is much easier to lose fat then gain muscle.
Maybe it's my own situation, but I've never found this to be true - neither myself nor anyone I've trained with/worked out with - muscle always comes first, then fat melts away. "Bulk up" and sculpt down is the rule, not the exception in my limited experience. (ETA: Although this is less noticeable/extreme in females, they don't normally develop a bulky appearance, but they are much firmer before the fat starts to melt away - same principle, though.)
quote:
just wanted to point out these things being wrong.
Everyone loves being told they're wrong.
This post was edited on 12/30/16 at 10:25 am
Posted on 12/30/16 at 10:23 am to nolatiger711
quote:
I don't have money for a trainer, dietician, or gym closer to home.
The is exactly what you need, maybe a garage gym with a few basics, kettlebells, jump rope, pullupbar, exercise mats.
It can be done on a budget. If you aren't willing to put a small amount of money towards it, maybe $100 a month then you aren't serious.
If you want a start, then google "bodyweight body building"
Posted on 12/30/16 at 10:23 am to nolatiger711
Get a treadmill and put in directly in front of your tv. Don't ever watch tv unless your are on treadmill walking. You can do a slow easy pace even in jeans or dressier clothes and then head out the door.
When you have time, you can go at it harder in workout clothes and get sweaty.
Since you are home, you can keep an eye on the kids while walking. You can surf TD on your phone too while walking slow too.
If money is tight, use Craigslist of Facebook market to find a used treadmill. You can get one for $100-$150. Most people don't use them and just want them gone so they sell them cheap.
When you have time, you can go at it harder in workout clothes and get sweaty.
Since you are home, you can keep an eye on the kids while walking. You can surf TD on your phone too while walking slow too.
If money is tight, use Craigslist of Facebook market to find a used treadmill. You can get one for $100-$150. Most people don't use them and just want them gone so they sell them cheap.
This post was edited on 12/30/16 at 10:27 am
Posted on 12/30/16 at 10:27 am to nolatiger711
quote:
Therefore, I don't have time to workout in the morning.
Yes you do. Get up earlier.
quote:
I don't have money for a trainer, dietician, or gym closer to home.
You don't need any of those things. Buy a bike and build a pull up/dip bar in your back yard.
Posted on 12/30/16 at 10:30 am to nolatiger711
Start small and with the basics.
Carb control - arguably one of the biggest problems in most diets
Purge Fry and Grease from your diet entirely - these foods only attack your body and make you feel tired
Limit your sweet intakes and portions as well - a world without them is straight torture but you dont need 1 with every meal. Reserve it as a reward and be mindful of what it contains
Establish a balance to your meals. They should include some fruit(be mindful of sugar intake) and veggies should be eaten with every meal and not drowning in dressing
eliminate eating out if possible it is easier to track your intake if you know every ingredient in your food
as far as exercise start small and build.
you need to condition your body to handle cardio. so running may not be an immediate option but you have to train your body to get used to struggling to breath. I would recommend walking outside and use weight training to build your cardio endurance.
Over time your body will tell you when you are ready for the next step.
Carb control - arguably one of the biggest problems in most diets
Purge Fry and Grease from your diet entirely - these foods only attack your body and make you feel tired
Limit your sweet intakes and portions as well - a world without them is straight torture but you dont need 1 with every meal. Reserve it as a reward and be mindful of what it contains
Establish a balance to your meals. They should include some fruit(be mindful of sugar intake) and veggies should be eaten with every meal and not drowning in dressing
eliminate eating out if possible it is easier to track your intake if you know every ingredient in your food
as far as exercise start small and build.
you need to condition your body to handle cardio. so running may not be an immediate option but you have to train your body to get used to struggling to breath. I would recommend walking outside and use weight training to build your cardio endurance.
Over time your body will tell you when you are ready for the next step.
Posted on 12/30/16 at 10:31 am to nolatiger711
In the same boat as you....
Posted on 12/30/16 at 10:31 am to SATNIGHTS
quote:
In the same boat as you....
must be a big boat.
Posted on 12/30/16 at 10:40 am to nolatiger711
You've received some good responses already. I think a combination of 2-3 short lunch workouts per week and the body weight (reddit) stuff that you can do at home would probably work best for your family situation.
Lifestyle changes can seem intimidating at first but just tell yourself that you'll commit for a month and then it becomes habit. When it's habit, it no longer seems like a chore and becomes everyday life (or even better, you look forward to it).
Lifestyle changes can seem intimidating at first but just tell yourself that you'll commit for a month and then it becomes habit. When it's habit, it no longer seems like a chore and becomes everyday life (or even better, you look forward to it).
Posted on 12/30/16 at 10:40 am to nolatiger711
quote:
I get them ready in the morning and take them to school, which is just enough time for me to get to work. Therefore, I don't have time to workout in the morning.
Is there a gym anywhere near your office so you can work out during your lunch break or immediately before/after work?
quote:
This also leads dinner to be more kid centered (tacos, potato soup, pasta, etc.).
You're going to have to get used to making two meals: one for the kids and one for you and the wife. It's annoying, but until the kids are a little older and can start eating what you eat, it's the only way.
quote:
Are there decent workouts I can do at home in the morning that wouldn't wake up the kids?
Go for a run in the mornings, about 30 minutes to start. It's not solely enough but it's a great place to start.
quote:
Any good ways to improve my diet without my kids starving at dinner or having to cook multiple dinners?
Not really.
quote:
BIGGEST QUESTION: Where are some resources to learn about working out and eating well for extreme beginners like myself?
I'm sure it's already been mentioned (didn't read the thread), but look into IIFYM.
Posted on 12/30/16 at 10:41 am to Ace Midnight
also OP go on the food and drink board and join in on the putthaforkdown thread. many people in there have lost lots of weight.
Posted on 12/30/16 at 10:42 am to nolatiger711
quote:
BIGGEST QUESTION: Where are some resources to learn about working out and eating well for extreme beginners like myself?
First step is stop making excuses for yourself
Posted on 12/30/16 at 10:42 am to nolatiger711
quote:
I get them ready in the morning and take them to school, which is just enough time for me to get to work.
Then you need to wake up earlier. Something has to give, and the easiest way is to go to sleep earlier and wake up earlier. You can buy some rubber cables and dumbbells and do body weight exercises and get more than enough of a workout at home in thirty to forty five minutes.
Posted on 12/30/16 at 10:46 am to AbitaFan08
There are some good responses in the thread, but it boils down to a few musts:
1.) a workout plan designed by a trainer
2.) tracking nutrition with MFP
3.) someway to establish accountability
I like the idea of starting small and manageable and adding over time
1.) a workout plan designed by a trainer
2.) tracking nutrition with MFP
3.) someway to establish accountability
I like the idea of starting small and manageable and adding over time
Posted on 12/30/16 at 12:01 pm to Damone
Do lots of blow. That will help out your time situation because you'll do everything faster and it'll help you with your weight problem.
Posted on 12/30/16 at 12:50 pm to nolatiger711
Gym during lunch, a good trainer can develop a program that can be done in 30-45 mins if that is all you have.
You need a nutrition plan and to figure out your caloric needs.
I have had some free time lately. Let me know if you need some help with these.
ETA: I am not a licensed personal trainer
You need a nutrition plan and to figure out your caloric needs.
I have had some free time lately. Let me know if you need some help with these.
ETA: I am not a licensed personal trainer
This post was edited on 12/30/16 at 1:00 pm
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