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Started By
Message
Need help getting healthy
Posted on 12/30/16 at 9:31 am
Posted on 12/30/16 at 9:31 am
I'm around 30 with BMI of 33 and my blood pressure is creeping toward hypertension. I've played sports at different points which have kept me in decent shape, but I am not active anymore. I've never really worked out. Breakfast is usually a bowl of adult cereal and lunch is a salad (lemon juice for dressing) or a turkey sandwich.
Time and diet issues:
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.
How do I find time to workout? (send kids to aftercare)?
Are there decent workouts I can do at home in the morning that wouldn't wake up the kids?
Any good ways to improve my diet without my kids starving at dinner or having to cook multiple dinners?
BIGGEST QUESTION: Where are some resources to learn about working out and eating well for extreme beginners like myself?
I don't have money for a trainer, dietician, or gym closer to home.
Time and diet issues:
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.
How do I find time to workout? (send kids to aftercare)?
Are there decent workouts I can do at home in the morning that wouldn't wake up the kids?
Any good ways to improve my diet without my kids starving at dinner or having to cook multiple dinners?
BIGGEST QUESTION: Where are some resources to learn about working out and eating well for extreme beginners like myself?
I don't have money for a trainer, dietician, or gym closer to home.
30
Posted on 12/30/16 at 9:34 am to nolatiger711
Are you a single parent?
Posted on 12/30/16 at 9:35 am to nolatiger711
get a 35-40 minute workout/exercise during lunch
Posted on 12/30/16 at 9:37 am to nolatiger711
Your best bet is to find a way to work out between work and home in the afternoon. Just too hard to get yourself up and out at 9 at night. Start doing just about anything workout wise, and a lot of the rest will come naturally.
Posted on 12/30/16 at 9:38 am to nolatiger711
quote:
Are there decent workouts I can do at home in the morning that wouldn't wake up the kids?
Plenty of apps on the market that you can use for quick (but intense) home workouts. Most don't require any equipment. In fact if you're a beginner, it might be better than a gym membership initially. Try runtastic
Posted on 12/30/16 at 9:43 am to nolatiger711
Just go for a 20-30 min walk/jog combo whenever you have a half hour, be it in the morning or evening three to four days /week and once or twice a week do a very basic strength training circuit that you can find anywhere on Google, you don't even need to do more than one or two sets each for health /strength benefits. Be consistent with something very basic like this before you push for something more that you won't stick with.
Eliminate the excessive sugar from your diet and add some foods that decrease inflammation. Also what's in your salad? If you're just eating a bunch of junk iceberg lettuce you're not going to get the same nutrients you may out of something more nutrient dense like some spinach and kale. Throw some healthy fats in there like olive oil and almonds to get more out of it. Maybe instead of the adult cereal which still can have some added sugar try some blueberries and high quality plain yogurt.
I have 2 kids under 5 as well and face a lot of the same problems. I usually make my weight /lifting days around the weekend and jog during the week (often around 830-9) after kids are asleep.
Eliminate the excessive sugar from your diet and add some foods that decrease inflammation. Also what's in your salad? If you're just eating a bunch of junk iceberg lettuce you're not going to get the same nutrients you may out of something more nutrient dense like some spinach and kale. Throw some healthy fats in there like olive oil and almonds to get more out of it. Maybe instead of the adult cereal which still can have some added sugar try some blueberries and high quality plain yogurt.
I have 2 kids under 5 as well and face a lot of the same problems. I usually make my weight /lifting days around the weekend and jog during the week (often around 830-9) after kids are asleep.
This post was edited on 12/30/16 at 9:52 am
Posted on 12/30/16 at 9:44 am to nolatiger711
Where's the mother? She needs to do more of this stuff?
Are you single parent?
My advise, keep a healthy diet and buy yourself a home gym like Soloflex (or whatever is the go to now) and a bike for cardio.
Do it at night and you'll sleep like a baby.
Are you single parent?
My advise, keep a healthy diet and buy yourself a home gym like Soloflex (or whatever is the go to now) and a bike for cardio.
Do it at night and you'll sleep like a baby.
Posted on 12/30/16 at 9:46 am to nolatiger711
Quickest and easiest solution is to start running.
Posted on 12/30/16 at 9:48 am to nolatiger711
33 BMI is not terrible if you have decent muscle mass. As far as your BP, it may come down with diet and exercise or it may not. Some people are super fit and still need medication.
Posted on 12/30/16 at 9:50 am to nolatiger711
Meat, veggies, and fruit. Nothing else. No sugar, alcohol, or grains of any kind. No cows milk. Do this for a month then look at exercise.
ETA:
Nuts for snacking.
ETA:
Nuts for snacking.
This post was edited on 12/30/16 at 9:52 am
Posted on 12/30/16 at 9:50 am to nolatiger711
Skip breakfast in the morning/coffee only, workout at midday and eat a healthy lunch that you brought from home.
At dinner, the whole family should eat healthy, even the kids.
At dinner, the whole family should eat healthy, even the kids.
Posted on 12/30/16 at 9:52 am to nolatiger711
Lunch hour is the only time I have ever found to be consist for workouts. Unfortunately, I travel three or four days a week, so I have become a fatty in the last four years.
Posted on 12/30/16 at 9:53 am to AUCE05
quote:
Meat, veggies, and fruit. Nothing else. No sugar, alcohol, or grains of any kind. No cows milk. Do this for a month then look at exercise.
If this looks doable/worthwhile to the OP, make sure you check out Mark's Daily Apple It's definitely gotten more commercialized over the years, but the forums are still a goldmine of info/motivation.
Posted on 12/30/16 at 9:54 am to nolatiger711
quote:
How do I find time to workout?
You make it a priority. You have a free gym. You have no excuses.
Posted on 12/30/16 at 9:56 am to dat yat
quote:
Skip breakfast in the morning/coffee only,
Posted on 12/30/16 at 10:01 am to nolatiger711
Stop making meals kid centered.
Everyone eats a most nutritious, conscious meal. Just smaller.
Everyone eats a most nutritious, conscious meal. Just smaller.
Posted on 12/30/16 at 10:04 am to AUCE05
And fish. Baked
Auce05 is on it.
Auce05 is on it.
Posted on 12/30/16 at 10:08 am to Mo Jeaux
why are you shaking your head? Intermittent fasting is a great way to limit calories.
Honestly OP I feel your pain. I have 3 boys under 5. I love to lift so I built a garage gym, I don't expect others to do that though.
Here is what I would do If i was you, look into the whole 30 diet. do it with the whole family for 30 days, its essentially what was described above meat, veggies, fruit. If the kids won't eat it then you have two choices, let them starve(what I would suggest) or you can meal prep on sunday. Your choice.
For working out I honestly would go onto reddit bodyweight community. Do their program that is in the side bar.
For equipment, do buy a damn home gym unless it is powerblock or ironmaster dumbbells or you buy a full power cage with bench, bar plates all other home gym equipment is useless.
What you should buy is a simple pullup bar and a suspension trainer or wooden rings. All available cheap on amazon.
From there do the bodyweight program and do the progressions. Add sprints or walking for cardio.
after you have a good base look into somehting like the beachbody programs like p90x. or a program like gymnastics body.
this is all you need for what you are wanting and I am saying this as a person that loves to lift. Bodyweight is all you need to achieve your goals.
Honestly OP I feel your pain. I have 3 boys under 5. I love to lift so I built a garage gym, I don't expect others to do that though.
Here is what I would do If i was you, look into the whole 30 diet. do it with the whole family for 30 days, its essentially what was described above meat, veggies, fruit. If the kids won't eat it then you have two choices, let them starve(what I would suggest) or you can meal prep on sunday. Your choice.
For working out I honestly would go onto reddit bodyweight community. Do their program that is in the side bar.
For equipment, do buy a damn home gym unless it is powerblock or ironmaster dumbbells or you buy a full power cage with bench, bar plates all other home gym equipment is useless.
What you should buy is a simple pullup bar and a suspension trainer or wooden rings. All available cheap on amazon.
From there do the bodyweight program and do the progressions. Add sprints or walking for cardio.
after you have a good base look into somehting like the beachbody programs like p90x. or a program like gymnastics body.
this is all you need for what you are wanting and I am saying this as a person that loves to lift. Bodyweight is all you need to achieve your goals.
This post was edited on 12/30/16 at 10:10 am
Posted on 12/30/16 at 10:10 am to nolatiger711
quote:
Any good ways to improve my diet without my kids starving at dinner or having to cook multiple dinners?
Portion control. Cook using whole, fresh ingredients. If you're going to have to eat differently from the kids, try to find healthy recipes you like, cook a large batch and freeze individual portions.
quote:
Where are some resources to learn about working out and eating well for extreme beginners like myself?
Start with something basic like Tony Horton's original P90 (not P90X which is more popular or X2, the newer one - and are more advanced - but plain P90) - or another 60 or 90 day beginner program. There are kettlebell programs that require only minimal equipment.
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).
Unless you're diet is already protein centered, try to replace as many portions of starches (rice, pasta, potatoes) as possible with lean meat, fresh, whole vegetables and high quality fats. Starches tend to mess with insulin levels, drive appetite (and, for more carbs, causing a vicious cycle) and trigger the body's fat storage system. While too much of anything is a bad thing, protein and fat tend to satiate the appetite for a longer period of time.
Posted on 12/30/16 at 10:14 am to nolatiger711
P90X baw. Find the 30 minute version. I think it's P90X3. You can either buy it or download it for free on torrent. Buy whatever equipment they require (generally a yoga mat, some 10-30 pound hand weights, your choice of pull up bar or resistance bands). Make a small space to do your exercises. Then look up the workout calendar that fits what you're doing (in your case, weight loss), and do it. It's 30 minutes a day. Do it in the morning, shower after, and you're good to go. You also get a built in day off on most schedules, and they teach you how to do everything. It's very easy to do
As far as nutrition, find a good nutrition app on your phone (I use MyFitnessPal) to track calories and nutritional info. Set a weight loss goal and it will give you a calorie based diet based on your size and goal. Use a Fitbit or Apple Watch to track calories burned during exercise, and you can include them in your calorie tracker. Follow the nutrition requirements in the app. It's pretty easy as well, it has barcode scanning to make it simple for you.
And treat the whole thing like a challenge instead of a requirement or a burden. A good outlook on the whole thing will take you a long way
As far as nutrition, find a good nutrition app on your phone (I use MyFitnessPal) to track calories and nutritional info. Set a weight loss goal and it will give you a calorie based diet based on your size and goal. Use a Fitbit or Apple Watch to track calories burned during exercise, and you can include them in your calorie tracker. Follow the nutrition requirements in the app. It's pretty easy as well, it has barcode scanning to make it simple for you.
And treat the whole thing like a challenge instead of a requirement or a burden. A good outlook on the whole thing will take you a long way
This post was edited on 12/30/16 at 10:19 am
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