Working out with an active job struggle

[hortdork]

I would love some advice! I have a very active job. I will walk about 25,000 steps just from work and burn about 3,000 cals. I really would like to get work out a little bit after work, but I am always so tired from work. Im not sure if it is a mental thing or physical feeling as to why I feel this way.  Just once i'm home its hard to get myself to the gym. I need to lose 50lbs and would also like to gain so muscle as well.  Normally  I just do cardio when I do go to the gym is there something else better to do when I already get cardio throughout the day?

[MikeBuck · Accepted solution]

Weight or resistant training would be beneficial.  By doing the same thing everyday, your body will start to not respond to those current activities as well as mixing it up a little.  Add some weight at least three times a week.  Work those muscles that are not getting much benefit from your current routine.  Your body will start to respond from these changes and your will start to see some progress to your goal.  Remember that exercise is great but diet is responsible for most of our progress.  Review your eating habit and consider some changes if needed.

[Baltoscott]

Since you are tired after work you might try getting up earlier and go to the gym before work. Or if after work is the only time you can go, schedule a class or make a workout date with a buddy. Breaking a workout promise to someone else is a lot hard than breaking it to yourself at the end of the day when you are tired. 

And I agree with @MikeBuck that weight loss really involves diet management, as much and probably more than the exercise you do.  Record everything you eat for a week, just to get a sense of what is going on. Usually just the process of writing it down increases your awareness so much that you wind up eating less and losing weight - at least at first.

[gerrymcd]

Hi,

Since you are already very active, losing weight will come down to diet, rather than more time at the gym.  Sad to say, that means portion control and monitoring your food.  Otherwise, as others said you would probably gain most from a combination of strength and flexibility workouts, rather than more cardio since you get plenty during the day. 

[TandemWalker]

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@hortdork wrote:

I would love some advice! I have a very active job. I will walk about 25,000 steps just from work and burn about 3,000 cals. I really would like to get work out a little bit after work, but I am always so tired from work. Im not sure if it is a mental thing or physical feeling as to why I feel this way.  Just once i'm home its hard to get myself to the gym. I need to lose 50lbs and would also like to gain so muscle as well.  Normally  I just do cardio when I do go to the gym is there something else better to do when I already get cardio throughout the day?

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I am an old man now, long time retired. But I can share with you what worked for me when I was working. I tried going to the gym, but that only work for a couple of weeks to a month, and then it just died out. I tried to motivate myself to get out and jog for 30-45 mintues ... that too didn't last very long. What worked for me was to finally get into something that I actually enjoyed doing. So coming home and getting out for that activity was no longer a chore or punishment - I was actually rushing home and looking forward to it. The answer for me was volley ball at a local health club that had 10 indoor courts for badmington and volley ball. I'd be at work at 6 in the morning and leaving at 6 a night; rush home and be on the court for 7:30PM. At first, it was a bit intimidating; but after one or two visits, you get to know the guys, develop friendships.... 

The long and short of it - FIND SOMETHING THAT YOU WILL ENJOY DOING, SOMETHING THAT YOU WILL LOOK FORWARD TO WHEN YOU GET HOME. OTHERWISE IT WILL EVENTUALLY FEEL LIKE PUNISHMENT AND IT WON'T LAST.

TW

[wapuka]

As a Judge with the NPC, having squatted 405 back in the late 80's, a female pioneer in the world

of Body Building, going back to the days of Joe Gold and Arnold, it is ESSENTIAL to build lean tissue,

which is metabolically active and requires calories to sustain itself.  Train to 80 percent of your max,

getting down to the 4 to 6 rep range after warming up (not cardio, as you burn your glycogen stores

and will tax the benefits of your weight training program).  Strict bio-mechanics and when in doubt,

slower movement, using no momentum nor anertia (the opposite of Cross Fit).  If you have any further

questions please do not hesitate to contact me.  Keep up the good work!   Natasha

[Rosmilla]

No wonder you are tired and probably starving after doing a job like that. Food choices are number one if wanting to trim down. Make sure you have filling but lower calorie, nutrient rich foods. It's 80% food versus 20% exercise when trying to shift that surplus weight. And I would recommend  doing resistance training along with eating more protein, less carbs if you have time. 

[fyerocious]

I suggest exploring what motivates you to get in shape. I personally find watching workout video how-tos on youtube motivating. That way, I will look forward to applying what I just learnt from the video in my next workout. Something like having fun experimenting with new exercises.And the knowledge and discovery that come with it are priceless.

[DLBingster]

I would bet the reason you are over weight is you are not consuming enough calories for all of the walking you do.  If you are burning 3000 calories a day just at work then that would mean by the time you are done "exercising" you have probably burned nearly 3500 - 3800 calories on the day.   You need to eat at least that much....... If you are too far under caloried your body will not burn fat it will store it....and add to your feeling of tiredness.........

I burn 3800 to 4000 calories a day and I take in 3800 to 4000 a day .......including nearly 450grams of carbs.......I have a six pack and only workout 1 hour a day...no cardio........

[Triciapop3]

First and foremost, begin a weight training program. Whatever you do, do not perform cardio before weight
training as you will be burning precious glycogen stores. Putting on lean tissue will boost your metabolism
every moment of the day, even while asleep. If you do want to perform more in the way of cardio, make it
short and sweet with brief interval workouts. Hire a personal trainer that truly understands proper biomechanics
and recognizes form follows function. All the very best!


wapuka@aol.com With Metta.

[wapuka]

wapuka@aol.com With Metta.

Perhaps you need to increase your lean tissue, muscle, which is metabolically
active and requires calories to sustain itself.

[SunsetRunner]

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@hortdork wrote:

I would love some advice! I have a very active job. I will walk about 25,000 steps just from work and burn about 3,000 cals. I really would like to get work out a little bit after work, but I am always so tired from work. Im not sure if it is a mental thing or physical feeling as to why I feel this way.  Just once i'm home its hard to get myself to the gym. I need to lose 50lbs and would also like to gain so muscle as well.  Normally  I just do cardio when I do go to the gym is there something else better to do when I already get cardio throughout the day?

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The 25,000 steps at work is good, but you have to do cardio that's going to get you into the  fat burning zone.  If you find yourself lacking energy after work include brown rice in your diet for lunch.  The carbs from it should give you energy to have a great workout at the gym.   Do some type of cardio that's going to increase your heart rate and start burning fat.

Try the Precor elliptical machine without using your hands. Go forward and backward.   It may take some getting use to at first.   Also  do hill climbing on treadmill.   Set incline to 15 and speed at 3.5 -4 mph.  Set a  goal after building endurance and stamina to get your speed up  to 5 mph.  Once you start losing weight and eating the right carbs you should have plenty of energy after work.   Drink close to a gallon of water a day  if you can.   During your 8 hours at the job you should be able to complete a half gallon 1 hour before its time for you to leave work.