Exercise for weight loss when you are time poor

[Mypuppywontsleep]

Hi all

I am on a WLJ I have 2stone or so to lose to my goal weight. I am looking to keep up the weight loss at a healthy pace and tone up. I have good arms, but a wobbly tummy, thighs and bum. I also know I am going to have to work out to keep the weight off for good

I work long hours at a computer so I get up at stupid o’clock 5-6AM to go to the gym to swim or use the equipment in the gym before work. I also go to some classes or swim late evening. These will be Pilates/aerobics classes. I try to go Monday (30-45 min swim), Tuesday (45 min class) Wed (45 min in gym), Sat (30-45 min swim) Sunday (45 min swim or gym). I sometimes miss a day as I just can’t fit it in

I cannot find time to fit in walking steps during the day. I don’t get much of a lunch break and I can’t get one of those walking treadmill things at a desk either.

I have thought about doing classes or videos at home online but I know I never work very hard when I do this and am not motivated. I need to actually leave the house!

I am worried that despite doing exercise a few times a week it’s still not really that great with 3,000 steps a day! The days in between I feel like I am missing opportunities. Or am I over thinking it?

I am not very confident in the gym and tend to just use the running machine, leg press and cross trainer. I don’t even know how to use the weights 😆

I did a HIIT PT session (circuits) and thought I was going to die - hardcore cardio is vile!

What do you all do to maintain/lose?

If you have 45 minutes to get stuff done I would do 20-30 mins full body weight training - lift to failure, and then 20 mins incline walking on the treadmill or do a session on the cross trainer in that time. The recommended daily steps purely for health benefits are 8000 a day. Rather than exercise twice a day I would focus on increasing those. Try to gain some confidence in the gym and find a programme which will hit all the big muscle groups, or split into upper and lower. Lots online to help with this. Good luck on your journey and remember in the gym no one is looking at you I promise!

Jillian Michaels 30 day shred. Takes about 25 minutes a day, you don’t need much space, and you can do it at home so no travel time. Cheap weights from Aldi.

I've lost six and a half stone like this and kept it off for several years now.
When I am extremely time poor, I don't exercise at all. It is the least important part of the process for weight loss. I adjust calories to compensate. Exercise is a bonus when I have the time and energy.

I would never be able to keep up either the motivation or the free time for the kind of intense schedule you've outlined for yourself. For one, I'd be exhausted all of the time, and filling so much of my time with exercise would be an invitation to failure because life would get in the way. For me, that would just be unsustainable and as I said above, the key to weight loss really is in food.

I ride horses, so I ride 2-3x per week. If I get to the yard three times that's an "intense" week for me, but I rarely go less than twice. I prefer functional fitness like this as the gym bores me to tears.

I find the gym boring as well. I do like to swim though it’s something I enjoy. I can’t do that at home! I also mix up classes and they are fun and I enjoy them. I really don’t enjoy being in the gym, I don’t care if people look at me but the weights area is always full of group of young guys and there isn’t much free space whereas they don’t touch anything else in the gym so all that other equipment is free

I am tired but a good tired, I don’t care much for TV anyway, I have a supportive DH who does a lot indoors as he is home the most.

I feel like exercise is helping my MH more than my weight loss but they seem to go together. I feel better than I have in years!

Would anyone sacrifice gym time for just walking instead? This is my main question really, if I have 45-60 mins should I just go for a walk?

No, but I would go for a run. If you run, you do more steps in an hour than walking!

I find walking is best if I want to maintain weight loss. When I go into the office I walk to and from a car park about 1.5 miles away so I get plenty of exercise on those days.
I also do parkrun ( weekly 5k run) and a class or run in between. It's probably not enough but it's more than most people.

If it's purely weightloss you want to achieve then you should fast instead. I have done 16:8 since April and lost around 12 lbs. I am now slightly below my goal weight but am planning on staying there so I have some room to gain/lose a pound or two. I also exercise a lot (pretty much every day), but that has never lead to weightloss for me, but I do look a lot more toned now that I have lost the weight.

I’m not running! Fast walking 🤣

yes aware diet is most important and that’s one focus but I don’t want to waste hours of my week on exercise that I could be doing something better.

I will talk to the PT about weights. I am really worried about hurting myself with weights. I have injured myself before - not even by doing something terribly wrong just the nature of weights being something you can easily injure yourself. I had a malingering shoulder injury from repetitive weight exercises 2 years ago (with a PT!) and then I hurt my back on the leg press and had sciatica

I don’t want to waste hours of my week on exercise that I could be doing something better.

It depends on what you are hoping the exercise achieves. If it's purely for MH purposes then crack on with whatever you're in the mood for. If it's for weight loss, then go for the most efficient route, which is weights.

Otherwise, do what exercise you enjoy because the benefits are more or less even as long as you're getting in some kind of movement. The only real things to be aware of is that consistency, not intensity, is key, and that you're likely to adapt to whatever form of exercise you choose fairly quickly so switching it up is a good idea.

I don’t like the gym. I find it noisy, unhygienic and overwhelming. Plus driving there and back means I’m only spending half of my time exercising, and spending the other half in the car.

I prefer calisthenics (body weight exercises such as push-ups and planks). I have a dip bar and a pull-up bar at home, as well as a couple of free weights (dumbbells). You’re much less likely to injure yourself doing more reps with lighter weights. Working out at home makes it much easier to fit into my schedule, I don’t need a babysitter and I can time it right before a shower which saves even more time. If I do cardio it’s mini trampoline or skipping in the garden.

Absolutely yes. 3000 steps a day is very low so if all you can do is get out for a brink walk then do it. Walking does wonders for my MH and increased your daily NEAT (non exercise activity) is best for long term weight loss and subsequent maintenance not to mention the huge health benefits.

@Mypuppywontsleep sometimes PTs are inexperienced or used to working with younger people and they push people beyond what is sensible.
I've had a couple of shoulder injuries from lifting and it does put you off. It will get poo pooed on here but Body Pump is a good class if you want to do some lifting.

Agree with the PP regarding your NEAT, I’d try to switch some gym/class sessions for walking. Also walking is less likely to increase your appetite/hunger than a heavy cardio session.

It takes about 10 minutes to walk 1000 steps so maybe you could think of it that way and build up? If you can build more steps in during the day would be easiest.

I always walk on the treadmill after a gym session, just on the flat, no incline or anything. So could you tag on 15 minutes there? I find it deathly dull but watch Netflix on my phone.

Walking. It requires no special equipment, and no need to "go somewhere", just make a habit of going for. 30 minute walk at lunch or dinner time

It's kept me fit when I lived a busy office life

It's also easy to stick to. My Fitbit classes walking as exercise as it raises your heart rate.

Honestly the best thing you can do

I do walk on the treadmill yes just not every day

I’m going to try get some walks in and look at weights. I was so annoyed when I got injured before as the PT was older and experienced but very pushy. I did too much too fast and HIIT type repetitive work outs just tore a ligament!