I'm having trouble making exercise habits

[SunsetRunner]

Okay so I am 19 and weigh 156 lbs. I work retail on an average of 4 hrs for about 4-5 days of the week. On days I don't do retail I'll do about 3 hrs of weeding and shoveling for a smaller side job. I have the kinda hard plan going so a calorie deficit of 750 cals. I occasionally go over my goal at least a few times a week. Here's my main issue, if I burn more calories, I can still eat the same right? What are easy exercise habits I can start around my house? I'm saving my money for a gym membership at college, not at my house during the summer.

[GamBun]

I love walking. Maybe you can find a friend or a family member and walk with the person. So you can talks and encourage each other. Sometimes I walk by myself and try to practice to be concentrate by not to think about anything but left - right -left -right...

[Algenon]

I agree with finding an excercise buddy.  I am very busy at different times of the day as well.  I plan what time I exercise the day before and I stick to it.   I like hiking and walking but you have to do what you like to do.  

[LewWagner]

HInderieden,

Pushups and situps and other calisthenics during TV commercials.  If it won't bug who ever's in the room with you, pace around so you're not "couch potato"-ing.  Isometrics is another way to burn calories.  Small weights you can hold with your hands (I use 20 lb weights, my wife uses 10 lbs ones) and use them throughout the evening if you're intent on watching the tube.  Go outside and walk for at least 50 minutes at a 3 mph or faster pace.

Just some suggestions, I have done most if not all off these and they add to my calorie burn and help to tone up my flabby muscles and spot burn away some of the love handles I have accumulated.

Lew Wagner

[slysam · Accepted solution]

If you exercise more you might be able to eat a little more, or it will be easier not to have many days when you are over goal. Since you sound fairly new to exercise and this is just for the summer...There are a lot of things you can do at home. Summer is a great time for walking or intervals of walking and jogging. Or if there is another type of cardio you prefer that is fine too. Also there are some great, free workouts on YouTube you could do at home. Bodyweight exercises are good for strength. It can be a challenge to progress with bodyweight exercises, but you might not need to worry about that until the Fall. Some examples of bodyweight strength exercises are squats, glute bridges, pushups, crunches, etc. If you arrange them in circuits you can also get some decent aerobic conditioning from them. Fitbit won't track them well, so you will want to log them as calisthenics. When college starts, does your college provide a free gym or rec center? A lot do, if so, you may have a free gym membership (or low cost one). Your work sounds active so you already probably have a decent calorie burn. Be careful about too high a deficit as you need energy for your work and exercise. I am not sure whether you are overweight enough for a 750 calorie deficit--whether that is a good idea depends how much weight you have to lose before being in your healthy range. A couple youtube channels are: BeFit and superherofitnesstv (should be easy to find with a search). Jessica Smith also has some good workouts on Youtube. There are many other too, so there would be more tha enough to keep you busy and active if you have internet access.

[biggermann]

I walk a lot, usually with the dog, in the morning have different routes so not to be board,,,,also lots of music, and track my steps with the fit bit,,,,

[divedragon]

turning things you do at work into exercises is a creative way to add fitness to your daily activites.  Without know what type of retail you are in, I can only offer examples of things to do, but say you have duties such as restocking shelves - you can put the material to be stocked low and perform deep knee bends to retrive them one at a time. 

I'm a technical consultant and have purchased a set of exercise bands to keep at my desk.  There are many times during the day when I kick off a process that I must then wait on the complete.  During this wait time, I grab a band and do a set of exercises.  When I have to use the bathroom, I always go to the one upstairs to make myself climb the stairs.  In the airport, I always walk to my gate rather than take the train or even the 'people movers'.  During slow periods when not a lot of customer, put your back against the wall as if sitting in a chair (great for the thighs). Park as far away from the store as possible and walk.

There is all sorts of evidence that says you can get a working out in just 5 or 10 minutes at a time throughout the day.  I'm trying to get better at this myself, so I'll post things I've done during the week to increase my activity level.  I've gotten a good start this past week being at home on vacation, so it will be a big challenge next week when I'm back in a hotel and working 12 plus hours a day.

[yldthng]

Several times a day, I will put on my cardio playlist and just dance like Beyonce for 15 minutes at a time. It's a GREAT way to get active minutes AND steps.

I get up and walk in place or do side steps while I'm watching TV. I also do side steps when brushing my teeth or otherwise standing still. I walk around the first floor of my house and up and down the stairs during commercials too (my cat thinks I'm crazy). These things REALLY help me meet my daily step goal.

I try not to sit or stand still for too long without getting up and moving since I've had my FItBit.

[JustBMe]

Paper - Rock - Scissors.......Exercise does not trump type of calories for weight and fat loss. I maintain a "normal" weight for a 58 yr old woman who has limited activity options.  I started it by cutting out all dairy, gluten, all sugar and sugar replacements and processed foods and carbs, including "low cal" splenda products including diet soda for 2 weeks.  It was a Detox for 2 weks. I saw a tremendous weight & fat loss.  I could notexercise as I was on medical leave for a back surgery an was relearning how to walk. I saw better sleep, clearer skin and reduction of health issues. Just 2 weeks and a huge difference. I decided i could do anything for 2 weeks. After 2 weeks., I decided to continue with the plan and then latere decided to add back a few things on a limited basis. ( Food is important for mental and physical satisfaction.)  I lost 9 pounds in 2 weeks.  I average only 3000 steps per day due to health challenges from multiple joint replacements and back surgery, am over 55 yrs old and am a 5 ft 3 inch woman. My calorie needs are very small - like 1480 per day. I should not have been able to lose more than 1-2 pounds in 2 weeks. it is not claories it is blood sugar levels and insulin and lots more things. Read the 10 Day Detox Blood Sugar Solution! 

[smilerlisa]

This week I've been doing the plank, side plank while the adverts are on and am seeing a difference in just doing that also I've been looking on YouTube at some yoga and Pilates videos as I don't have much room in my house for bikes or exercise equipment x