Getting in shape with a poor schedule

[paraguy]

After finally settling into as much normalcy as I can expect (recently moved cross country, bought a house, new job, etc) I am ready to kickstart some fitness.

What I'm working with:

Me: I am currently 34 years old and about 70 pounds over "ideal" weight for my height (5'6", 250lbs).

Diet: I eat fairly healthy, just irregular. This is partly tied into...

Schedule: I work 12 hour ambulance shifts on a 2-2-3-2 schedule (two on, two off, three on, two off, two on, three off), basically every other week I either work a three day weekend or have three days off in a row.

Access: I have access to a gym, but the hours don't always synch up with my work hours. This plus my alternating workdays makes it hard for me to come up with a good, regular work out schedule.

Goals: I have no illusion of seeing 185lbs again. The last time I managed that was at 27. I would like to get down to about 210 and work up the ability to run as well as improve my core strength (moving a 500+ pound patient is hard work that can murder your back).

Any suggestions?

 

[twoton]

How physically demanding is your job? Would you be able to hit the gym hard on your three days off? Or do you need that time to recover for the next shift? It'll be really hard to get a workout in when you're on 12 hour shifts. There are High Intensity Interval Training (HIIT) programs that are geared for 20 minute workouts. The tough part would be having the stamina to do one after a shift. Do you have access to fitness equipment at the ambulance station? I know some fire stations have equipment.

Starting the weight loss might be as simple as a regular walk. If you can carve 20-30 minutes out of every morning for a moderately brisk walk (or whenever your workday starts) before you report in to work, you might be able to start. Even if you don't lose much weight, the regular EVERY DAY walks will help in other ways.

 

[paraguy]

We do system status response, so instead of hanging out in a station I am in the truck driving from place to place (wherever it is likely we will recover a call). Depending on the calls, I am either wiped at the end of a shift or still have some get up and go. The sucky thing about workdays is, depending on what truck they have me on, I can have a commute ranging from 15 minutes to an hour. On those days even a moderately intensive shift leaves me wiped afterwards. Right now I am looking at trying to get in a 30-45 minute walk each day and hitting the gym on my off days. Not sure yet what I will be doing at the gym yet, but it is a goal.

 

[AlteredEgo]

Decide that you want it badly enough. For that, you need to decide why you want it, and then stop making excuses. You will never not be tired again. So, if tired is your excuse, you will never exercise and be fit. You will never have the time for a proper diet again. So, if time is your excuse, you will always eat shit and never be fit.

Get up early, and get it in before your shift. Then, sleep sooner when you get home. Or, suck it up and go right after your shift no matter how you feel. Want it badly enough, or forget it. Same deal goes for nutrition. Pack your workday meals in advance by prepping th on your days off. Don't forget to have one splurgy cheat day a week.

Fitness is a whole bunch of good decisions in a row. That's all. So make good decisions. Make a genuine attempt every single day, and maybe you succeed only three times in a bad week, meaning even your bad weeks are pretty good.

"You have to make the mind run the body. Never let the
body tell the mind what to do. The body will always give up.
It is always tired morning, noon, and night. But the body is
never tired if the mind is not tired. When you were younger
the mind could make you dance all night, and the body was
never tired... You've always got to make the mind take over
and keep going." -George S. Patton

 

[socalfreak]

I can relate to your situation re: work schedule. I drive gasoline tanker trucks for 12+ hours a day & get off around 3 a.m..
The thing that helps out a ton is that I have a gym nearby that's open 24 hours a day during the week. If you can find one near you, that'd help immensely. I hit the gym right after my shift.
I pack my food for the day in advance...usually about four smaller meals + snacks. That way, I'm not as tempted to eat junk. I include things I can eat while driving...sandwiches, almonds, fruit, etc.
With your schedule, if you hit the weights & some cardio on your days off, you should be able to see some pretty satisfying results....you just have to be consistent.
It definitely takes a bit of commitment to do the prep & put the time in....but it IS doable.
If you have any specific questions, feel free to hit me up.
Good luck!

 

[hvdude]

Try fitting in "exercising" whenever you can. While sitting in the car you can do isometric ab crunches and calf raises. Look for opportunities to take a minute to stop the "truck", get out and jog around it 5 times and hop back in. If you have an oxygen container in on board take it out and do curls with it. Don't pigeonhole yourself into having to "go to the gym" to get exercise.

The other suggestion would be to make sure you're eating heathier than maybe you think you are. Read labels - all those "healthy" granola and energy bars are loaded with sugar and carbs (not good for someone who is sitting down all day). Pack snacks that are healthy like carrot sticks and hummus. Watch your portion control, too, avoid sodas and drink lots of water.

The key is to make small adjustments and add more as you go along. If you try to make one BIG leap you are bound to fail.

 

[Snarky_succubus]

Lets address the weight loss first. Diet... As in "whatever you put in your mouth", not "dieting". No crash diets... No pills... Healthy choices and moderate calorie restriction. It's a pain in the ass. It can be frustrating. It definitely gets boring... But it's necessary. Figure out your basal metabolic rate (I used everydayhealth.com) and what you likely burn in an average day... And eat a few hundred calories a day less than that. You will lose weight.

As for exercise... You don't *have* to go to a gym. There's plenty you can do with your own body weight... In between calls/after work/days off. Squats, push-ups, pull-ups, planks, etc. Personally, I need the gym. The environment keeps me motivated and I really enjoy lifting heavy so body weight stuff doesn't cut it for me. Like Socalfreak said, finding a gym that's open 24 hours helps a LOT. We both have weird schedules and would really struggle if not for those hours. Still, there are plenty of weeks where in only make it to the gym on days off. Make sure you go on those days. Make it a priority... And make sure you're hitting all of your muscles when you do.

I'm also happy to answer any questions if you have em

 

[Snarky_succubus]

If you try to make one BIG leap you are bound to fail.

I beg to differ. I went from completely sedentary with major mobility issues, a horrific diet, and morbidly obese to strong, practically pain free, and 120 pounds lighter in just around a year. That was 5 years ago. I overhauled completely and it has served me *very* well. While I admit that I am likely the minority... I hate to hear people say things like "bound to fail". You can do anything you really set your mind to. There's absolutely no reason to discourage people by telling them they're bound to fail for any reason. Some of us need a complete departure from bad habits to break them.

 

[Hieronymous]

We do system status response, so instead of hanging out in a station I am in the truck driving from place to place (wherever it is likely we will recover a call). Depending on the calls, I am either wiped at the end of a shift or still have some get up and go. The sucky thing about workdays is, depending on what truck they have me on, I can have a commute ranging from 15 minutes to an hour. On those days even a moderately intensive shift leaves me wiped afterwards. Right now I am looking at trying to get in a 30-45 minute walk each day and hitting the gym on my off days. Not sure yet what I will be doing at the gym yet, but it is a goal.

Those are reasonable goals. As long as you can keep yourself motivated, you'll succeed without a doubt. I've always believed that consistency is the key. As long as you can get some sort of activity in every day, you'll see progress. Good luck. You'll find a way.
H

 

[deleted687523]

I agree with Snarky, focusing on your diet is the simplest (not necessarily easiest) way to make the biggest impact on your weight/health. If you lose weight you'll see that all your other goals are easier to accomplish: you'll have more energy for work and for working out, and running is a lot easier on your knees without the excess weight. Simply eating "healthy" isn't enough to lose weight, if you are overweight you are consuming too many calories.

Start tracking your calories. This is pretty easy these days with smart phone apps like MyFitnessPal. Log every single thing you put in your mouth, that handful of chips you eat while you're walking through the kitchen counts. Eventually the data will tell you a story. Maybe you drink most of your calories in sodas or maybe you mindlessly snack all day long. These are common things to address that can make a world of difference.

You'll want to know your basal metabolic rate like Snarky said, and start eating at a caloric deficit. It is just not possible to lose weight without doing this. Exercise is able to bring your metabolic rate up so that you burn off the excess calories you consume, but for most people it is far simpler to consume less. Eliminating all the snacks from your environment can help with this. If you just don't buy bags of chips then it's pretty easy to not eat them. Same with soda. As someone said earlier, packing a healthy lunch to bring to work is also a good idea, that way you're not deciding to just get something quick at Taco Bell because you've had a long shift and you're tired and you deserve it.

The pounds will come off, and with dedication and consistency they will stay off. MyFitnessPal is also helpful for tracking your nutrition macros: the grams of carbs, fat, and protein you consume, which will be important to building muscle when you are ready to focus on your workout routine.

 

[lookatthat]

Your diet is where you'll lose your weight. Make a change in how you live.
All the comments above are correct.
Shop differently. Prepare your meals. Research recipes and foods online. Juice on your days off; buy a juicer and/or a Vitamix.
Commit to never eating fast food again. Never drink soda. Pretend you have a gluten intolerance and cut out flour/wheat: beer, cereals, sandwiches/bread, pizza, pasta, foods with added flour as thickener... it's all just empty complex carbs that you don't need at all. More than anything, it will remind you to be vigilant and aware of what you're purchasing and eating and how it was produced.
It's inconvenient at first. Also, you need to be interested in it or it won't last. While it's inconvenient now, later it will be inconvenient to run by a fast food place in order to eat because you weren't prepared, and the immense shittyness you'll feel after having eaten fast food will also inconvenience you.
I had gout maybe 5 years ago. Weighed like 240lbs. Gout fucking hurts. It's also indicative of potential chronic matters, and is in almost all cases a result of irresponsible living. So, I cut out sugar/alcohol, and meats. Went vegetarian and juiced 2 meals a day for about 9 months. I tried to "alkalize" my diet, which may not actually be possible, but my intent was to reverse the situation in my body that caused the gout to occur.
I drank like 15 cups of water a day, ate as cleanly as possible and juiced, as I mentioned. After about 4 months I weighed 189lbs, slept incredibly well, my skin looked incredibly healthy. At that point I stopped being vegetarian and began a much less strict diet. I hover at around 200lbs. I'm 6'5" so it's a good weight for me. I have a 34" or 36" waist depending on how I've indulged the weekend previous.

Of course introduce workouts as you can find time. It's healthy to keep active. But unless you're looking to become stronger or build muscle, the focus should be on fundamental eating/shopping changes.

 

[Snarky_succubus]

Ummm. Don't buy a juicer... That's nothing more than a sure-fire way down carbs and sugar without the benefit of the fiber in the stuff you're pulverizing. Also, there's absolutely no need to be so extreme. I eat fast food... And bread... And pasta, cereal, sandwiches, pizza, ice cream... Fuckin... Gummy worms and whatever the hell else I want. I just do it in moderation and I do it very consciously. It's when your default is those foods that it becomes an issue. Also, gluten is only an issue for an incredibly small percentage of people who have a legitimate gluten intolerance. It's iust a trendy thing to be cutting from your diet in the name of "health". All this pop-science bs is leading to a whole lot of frustrated, misinformed, overweight people who are turning to fads and pills and surgeries to do what is really quite simple. Burn more calories than you eat. Period. Eating nutrient dense foods is a good idea and it certainly helps you to feel full better than crap food... But you can lose weight eating anything as long as the numbers are right. You don't have to starve yourself of carbs, sugar, gluten, meat, or dairy... You just can't gorge on them.

As for exercise... He expressed interest in being fit and strong to help with his job... And even if he hadn't, regular exercise helps a million things other than muscle and strength. Your heart, your bones, your mood, digestion, sleep health, libido, self confidence... Honestly... *rolls eyes*

 

[socalfreak]

Whatever happened to being positive , supportive & motivating somebody asking for help??
"Don't workout...just eat according to the latest fads"...
"Don't try to drastically improve your poor situation,...you'll fail."...
WTF????
Man....you want to improve yourself significantly?
Go for it.
Hit it with both barrels.
Some good advice here (mixed in with the naysayers bullshit)...
Clean up the diet plan.
Give a good accounting of yourself in the gym when you go.
Moderation in everything.
And...consistency.

You'll be amazed what these things can accomplish.

 

[lookatthat]

Also, gluten is only an issue for an incredibly small percentage of people who have a legitimate gluten intolerance.

My wife is allergic.
Juicing vegetables provides no added sugar. The Vitamix, which I also mentioned, liquifies anything so you can add any fruit and still take in the fiber. Also, what other easier way is there for you to have celery, cucumber, kale, herbs, roots, beets, apples, grains, nuts, berries, milks (coconut, almond, etc).. and so on..., at once, in just a few moments, without cooking? Extraordinarily densely nutritious, healthful foods that you wouldn't have for breakfast or lunch otherwise.
The way I live my life is "a fad?" I grow the vegetables I juice. I beat gout and dropped roughly 50lbs in a short window, and remain 40lbs lighter. It provides me enough fuel for my day. It makes me feel fantastic and I stay full.
Take it or leave it, but I don't appreciate the oblique insults.

 

[MisterB]

Several folks above have offered some good input. Getting started is the hardest part. Based on what I've seen and experienced, it may help you at the beginning to hire fitness/nutrition expert(s) to help educate you on fitness reality and myths. These folks can design and teach lifting/cardio/food programs tailored to you. It can go a long way to helping keep you motivated and in the game if you know what to expect during your fitness journey, and hopefully, result in a revised fitness/nutrition lifestyle.

Like how important your lifting form is over the amount of weight you toss around; how important nutrition is to what your goal is (I look at food now more as a fuel for my body); how taking time off and resting and sleeping is as important if not more than what you do in the gym. With that type of base, you can then tailor a program that can serve as a roadmap to your goals.

I admire your desire to begin your fitness regimen and wish you much success. It would be fun to follow your progress. I hope you keep posting updates along the way.

 

[Snarky_succubus]

My wife is allergic.
Juicing vegetables provides no added sugar. The Vitamix, which I also mentioned, liquifies anything so you can add any fruit and still take in the fiber. Also, what other easier way is there for you to have celery, cucumber, kale, herbs, roots, beets, apples, grains, nuts, berries, milks (coconut, almond, etc).. and so on..., at once, in just a few moments, without cooking? Extraordinarily densely nutritious, healthful foods that you wouldn't have for breakfast or lunch otherwise.
The way I live my life is "a fad?" I grow the vegetables I juice. I beat gout and dropped roughly 50lbs in a short window, and remain 40lbs lighter. It provides me enough fuel for my day. It makes me feel fantastic and I stay full.
Take it or leave it, but I don't appreciate the oblique insults.

It's great that you beat gout and lost weight. That's super... But he didn't mention gout and to tell someone (not suggest as an option mind you, but flat out tell them) that they have to be so extreme is pretty arrogant. Oblique insults? Negative. I simply offered my opinion in the same manner you offered yours to make a point. As for the gluten thing... Yep. Unless you're one of a very small percentage of people with a legitimate intolerance (like your wife)... It's a fad. It's a bandwagon thing. The percentage of the population with celiac or the like is really slim. So... Be insulted if you like *shrug* makes no difference to me. I'm just as entitled to disagree as you are to have your opinion.

 

[socalfreak]

From WebMD....