Exercise?

[ChrstnHrpr]

Lately I have been too tired to exercise:( It is hard enough to get up and go to work. My house is a wreck and I am MOODY! I take all of the Atkins supplements so it is not a vitamin deficiency. Any suggestions? I pay $50 a month for the gym and havent been going. I work from 8-6 get home at 6:45, eat dinner and by then it is 8pm. I have enough trouble getting up at 7am for work let alone going to the gym. HELP! Will I still lose if I dont exercise for awhile? I even bought a pilates tape for at home and I am even too tired to do that! Any advice would be appreciated!

[NancyC]

Sounds like you're overwhelmed! One of the benefits of exercise is that it will give you MORE energy and another is it will help balance the moodiness you experiencing (exercise releases the same chemicals anti-depressants do... naturally). You may want to commit to a brisk 10 minute walk before work and another in the evening before you start to unwind. The gym and tapes are structured and demand your time... if you already have enough demands in your life (for Godsake, even your house is crying for attention) you'll feel guilty and avoid the offending, needy activity like the plague. Give yourself a goal you can realistically attain... even if it's 5 minutes.

[Mrs. Y]

Can you cut back your hours? The less you work, the more you take home, because it will put you in a lower tax bracket.

How much is your quality of life worth to you? You have to weigh it all and figure out where you can cut back to benefit your health.

Just a suggestion :)

You could try going to the gym after having a snack, then having a late (light) supper. That's what I do. I've also learned that I can do a good workout in just over an hour - do upper and lower body on different nights, not all at once, that helps. Even 45 minutes (15 on the treadmill, 1/2 hr in the weight room) is better than nothing.

[doreen T]

we're on opposite sides of the coin here, but ultimately the same outcome. You lack the time to exercise, I lack the motivation (plus a disability, but that's just an excuse :rolleyes: ). End result .... complete lack of energy and exhaustion, and stalled-out fat loss efforts.

I flagged a few good, motivational articles at iVillage.com, from Jonny Bowden, Weight Loss Coach (he's very pro-lowcarb). Ways to find little windows of time to squeeze in exercise, and other motivations. "Too Busy to Exercise" (http://www.ivillage.com/diet/experts/wlcoach/exercise/articles/0,5050,11735,00.html)

"No Time to Exercise" (http://www.ivillage.com/diet/experts/wlcoach/time/articles/0,5050,11738,00.html)

"The Next Best Thing to a No-Excuse Workout" (http://www.ivillage.com/diet/experts/wlcoach/quick/articles/0,5050,206266,00.html)Hmm ... guess I'll get up off my big fat chair and get moving! :D

good luck to you,

Doreen

[ChrstnHrpr]

Unfortunately I cant change my work hours! They are my "required" hours. My boss gets mad when I want to leave at 6pm. She expects me to stay until she leaves which is usually 10 or 11pm. I am sorry, but I have a life! She is very demanding! If I am upstairs, she wants me downstairs and vice versa! Luckily I can use the computer every now and then and vent! This is her business, not mine! I am not required nor should I be expected to work past my scheduled time everyday! I usually leave around 6:15 so I am not running out the door at 6! Ahhhhhhhhhhh, stress is setting in!:mad:

[Mrs. Y]

Sounds like it's time for a new boss... :eek:

Don't they have rules against treating employees like that?

[NNN]

I wondered what you do for you work but what ever it is after reading your posts I think it is time to start looking for a new job. Life is too short to be working like that . I sure hope your pay is fantastic.
I teach grade 3 and it is very demanding. I am on my feet all day and at night it is a real effort to go out and walk. Forget the gym. However how about a treadmilll in front of the TV.
Or set the timer and go like a maniac cleaning one room for 15 or 20 minutes . Now there is some fruitful exercise.
Start out with baby steps and walk at lunch for 10 to 15 minutes.
Keep in touch and let us know how you are doing.
Norma

[eebee]

Your boss sounds like she has a problem- maybe she should get up to date on the way to motivate staff and get the best out of them. But she sounds like a lost cause. What is it that you do?

[ChrstnHrpr]

First of all, thank you for all of the support! I work in a hair salon that does hair replacement. I work on hair pieces and do the office work as well. It is just me and her (my boss) she cant get anyone else to work for her! Gee, I wonder why! She knows how far to go with me, it is like she pushes my buttons so far and then switches up and says, you look nice today! GRRRRRRRRR, she works my nerves! Anyway, I have a vacation coming up Sept. 8-15 paid, so after that I will be looking for a new job. And no the pay actually sucks, $350 a week! No benefits!

[bluugirl]

i used to be a member of a gym..till i realised i was'nt going so i stopped my membership. I am debating on whether to get an exercise video or not. i found a website which caters to exercise videos.. here is the link Collage Video (http://www.collagevideo.com) (i hope this isn't illegal to post :D)
At any rate...it's the same deal,you have to feel motivated otherwise, you will just get the tape and let it collect dust.

[Blondie28]

Hi Christine!

Your boss sounds like a pain in the rear end!! Oh well forget about her and lets worry about you! How about after a nice stressed out day at work you go for a little walk at night time and get some fresh air...if your feeling up to it, even quicken your pace and you would be surprised how good a short brisk walk makes you feel!

I decided to run around the house vacuming at 1:00am last night ,,LOL and then wash the kitchen floors... hahaah. Oh well least its done!

Hugs
Shannon

[Mrs. Y]

Definitely a new job (and a vacation) sounds good. Could change your whole life. :)

[eebee]

About fitting exercise into a full day- I totally understand the problem as it is also my problem. I get up half an hour earlier now I am low carbing -6.30 am- in order to cook a proper breakfast for me and my husband. So getting up any earlier is out of the question!Then I get home at 5.30 or 6pm and cook dinner, feed the cat, relax, read this site, answer mail etc. Go to bed at about 10.00pm. I can not see how I can get any aerobic type exercise in on weekdays although I do go for a walk on the beach on Saturday and Sunday.
The only thing I think I could manage is to take a walk in my lunch break. I have to say honestly I haven't started doing this yet- but I am planning to take some sneakers and go out at lunch time and walk for 30 minutes- with my walkman for company as I find walking rather boring. I am lucky that there are hills all around where I work so I can get get in a good up-hill walk if I set my mind to it. So- could you manage to walk in your lunch break too?
PS I did go to the gymn for 2 years and it did make me feel better, more energised (though it didnt make me any slimmer in fact I put weight on and no it wasn't muscle!)-but I went before work and I just haven't got time now.

[Babs]

There are many ways to exercise during the day that don't require too extra much time.

Take the stairs instead of the elevator, park your car a block or two further away, or get off the bus or train one stop early and walk the rest. Same with the way home - get off one stop early.

Walk at lunchtime as you say, eebee, or find a lunch group that walks and join them. If you can't find one - start one! Support is great, and makes you DO IT. And play fast music on your walkman... it makes you walk harder than quiet, Barry Manilow love songs!

If there is a golf course nearby, take a half-hour lesson at lunchtime a few times a week. Great for your arms, and you are doing more exercise than most people realise!

Many gyms have a half-hour lunchtime aerobics session, tho you have to eat your lunch on the run! And a real good trick is to offer an aerobics instructor a half hour session at your workplace - if there is a suitable room or park and enough interested people to share the cost. ($50 would be a good offer, in fact it would be a darn good offer!) These instructors do anything, believe me. Shop around. And a simple stretching or yoga routine won't leave you all sweaty.

If you work at a desk, every half hour or so try sitting with your knees locked together, feet held together just off the floor and your back slightly away from the back of your chair for as long as you can. You'd be surprised what that does for your legs and tummy, and in the long run, your posture! Watch and see how your indurance improves. Oh, and hang up a a post-it note to remind yourself to do it!

And for those tv hours, simply hire an exercise bike, treadmill or rowing machine and do it gently all the way through Law and Order. Even tape the tv aerobics/tai chi show and do that later when you can fit in the half hour. Saves buying those expensive tapes.

Oh and turn down the heat. I'm told you burn more by shivering than sweating but that could be just a myth!

[ChrstnHrpr]

All of these suggestions sound great except for one thing, I dont get a lunch break, or a break of any sort for that matter. I dont watch TV (I dont have time) so I cant workout in front of the TV! I dont know what else to do! I feel like my life is just passing me by!

[KatVW]

Bluu,

Have you checked out Video Fitness (http://www.videofitness.com) ?

It is a consumer site with hundreds of reviews of exercise videos, plus a forum, and a ton more. I was addicted to the site a few years ago. :)

[eebee]

Christine you probably don't need any dditional exercise if you are working solidly all day long, sounds exhausting!

Is there any way you can find the time to find another job as the one you are in sounds very unhealthy and finding another job is probably the best thing you can do for yourself right now.

Alternatively have it out with your current boss. If she can't keep workers she might be open to trying harder to keep you. You mifght like to go here and see if you can find some answers.
http://www.ivillage.com/work/
-a good site for sharing work issues and getting some advice.

Good Luck!

[3rdrail]

a tip about excercise....


to fit more in on less, excercise in the morning, on an empty stomach. accomplish more in less time...

It is next to impossible to fit a workout in at the end of the day... plus excercising at night is less effective and could have an adverse effect on your sleeping patterns, as the "rush" could keep you up past your bedtime...


and when you work out, push yourself in 5 minute increments, instead of maintaining the same intensity for the whole workout. this will create a more efficient workout, cutting your time to a fraction of what it used to take and acheiving the same results.

Plus the added boost of energy and release of "happies" will make the work day that much easier to take..

I am a believer..I started doing this a while ago, and my energy levels have been higher this year than I can remember them ever being!

[ChrstnHrpr]

Thank you! I have heard that morning workouts are more efficient! Does this mean I can cut them done to 20 minutes? I have also heard that it takes 20 minutes before you start burning fat. Is this true on low carb since we arent eating carbs?

[Babs]

Exercise is not about more for less. Exercising on an empty stomach is not advisable, nor does it achieve anything - you will in fact only be able to DO less and feel weaker and drained for the experience. Not to mention the harm to your muscle tissue.

Exercise at 5-9pm is not less effective at all. It's beneficial no matter what time of day you can fit it in. And a hot shower or bath late in the evening will give you more of a 'rush' at that time and cause insomnia.

It is also recommended with any exercise program that you warm up slowly, say ten minutes, maintain a ten-minute aerobic period and increase this as you progress, and a ten-minute cool-down, slow-down period. Pushing yourself too hard, too soon will only leave you with strained and achy muscles, and a reluctance to continue.

I'm comfortable in saying this having taught weight training, squash, racquetball and aerobics throughout my twenties. Exercise comes in many forms but for those just starting out, you must respect your body's limitations and accept them. The proper approach is imperative, the proper advise moreso.

I tend to agree with eebee, Christine. It sounds like you are getting enough exercise with your daily routine! But quality of life should come first. I say it's job hunting time!

[Babs]

Hi Christine,

I just saw your post ahead of mine - it appeared as I was writing mine! If you want to email me, I can give you a good twenty-minute morning workout but you have to swear to eat your brekky first!

Initially you will burn slowly but once your exercise routine is established, your body will burn fat from the onset. That is the greatest benefit of exercising daily - even for just 20 minutes.

[3rdrail]

Excercising on an empty stomach, after at least a 3 hour fast burns 3 times the fat compared to eating an hour before your workout..

the reason being...your body burns what fuel it has first... if you can muster the energy and wait until an hour after you workout to eat in the morning, you will potimize this effect with fat burning post workout...


In my personal experience, I work out every morning, on an empty stomach, and never feel fatigued or anything but great afterwards.

[3rdrail]

The idea of cardiovascular health is to get your heart rate to double your resting pulse for 20 minutes, 3 or 4 times a week.

and for us that are overweight, it doesnt take a lot to get your heart rate up there...

as far as excercise goes, 20 minutes of good solid, incremented aerobic workout is pretty hard:) if you can do it, go for it!

[3rdrail]

I agree with babs

do your research...talk to one of the trainers at your gym, or a friend who works out a lot, and shows results.

also your doctor, if you have any conditions that might be worsened with strenuous excercise.

the last thing you want to do is hurt yourself!

[fern2340]

Originally posted by Babs
Exercise is not about more for less. Exercising on an empty stomach is not advisable, nor does it achieve anything - you will in fact only be able to DO less and feel weaker and drained for the experience. Not to mention the harm to your muscle tissue.


Not necessarily sure I agree with this Babs..... When I exercise in the morning, I do not feel weaker and I am in no way drained. It actually gets my day jump-started and I actually feel better when I exercise in the morning. To each his own, but I have never had anything but POSITIVE effects from exercising in the morning and on an empty stomach!

[Trainerdan]

When it comes down to it, do your cardio whenever it is convenient for you.

That said, there ARE benefits to AM cardio on an empty stomach that can't be denied. There is research to back this up ... so get ready to read ... LOL

The arguement in favor of fasted early morning cardio goes something like this:

- WHEN YOU WAKE UP in the morning after an 8-to-12 hour overnight fast, your body's stores of gylcogen are somewhat depleted. Doing cardio in that state causes your body to mobilize more fat because of the unavailability of glycogen.

- THERE'S LESS CARBOHYDRATE (glucose) in your bloodstream after an overnight fast. With less glucose available, you'll burn more fat.

- WHEN YOU DO CARDIO IN THE MORNING, your metabolism stays elevated for a period of time after the workout is over. If you do cardio in the evening, you will benefit from it, but you fail to take advantage of teh afterburn effect because your metobolic rate drops dramatically as soon as you go to sleep.

Research supports this theory. A study performed at Kansas State University and published in Medicine and Science in Sports and Exercise showed the subjects burned a kilogram (2.2 lbs.) of fat sooner when the exercised in a fasted state in the morining than when the did it later in the day.

The researchers measured respitory gas exchange, caloric expenditure, and carbohydrate/fatty acid metabolism and found that the amount of fat burned during aerobic exercise amounted to 67% of the total energy expenditure in the morning after a 12 hour fast. That's substantially higher than the 50% expenditure achieved when the subjects did the same exercise later in the day or after eating.

A similar study published in the Journal of Applied Physiology looked at the effects of aerobic exercise on lipid oxidation in fed vs. fasted states. The researchers conculded, "Our results support the hypothesis that endurance training enhances lipid oxidation in men after a 12-hour overnight fast."

Yet another paper, "Optimizing Exercise for Fat Loss," reports, "The ability of exercise to selectively promote fat oxidation should be optimized if exercise is done during morning fasted metabolism."

Here are some of the additional benefits of doing cardio early in the morning:

- It makes you feel great all day by releasing mood-enhancing endorphins.

- It energizes you and wakes you up.

- It may help regulate your appetite for the rest of the day

- Your body's circadian rhythm adjusts to your morning routine, making it easier to wake up at the same time every day

- You'll be less likely to blow off your workout when it's out of the way early.

- You can always make time for exercise by setting your alarm earlier in the morning.

- It increases your metabolic rate for hours after the session is over.

One way to get a significant post-exercise afterburn is high-intensity interval training (HIIT). You alternate brief periods of high intensity work (85% of maximum heart rate or more) with brief periods of lower-intensity work. Studies on the effects of HIIT have demonstrated a much higher EPOC, which can add substantially to the day's calorie expenditure.

In one study scientists from the University of Alabama compared the effects of two exercise protocalls on 24 hour energy expenditure:

- Group #1 cycled for 60 minutes at a moderate intensity.

- Group #2 performed HIIT, cycling for 2 minutes at high intensity followed by 2 minutes at low-intensity.

The group that performed HIIT (group #2) burned 160 more calories in 24 hours than the low intensity group.

That would translate to an extra 11.8 pounds of fat burned in one year if they did HIIT five days per week instead of conventional low-intensity training.

[Babs]

Trainerdan,

Were any of these studies conducted on people following a full-time (no weekend carb-up) minimal carbohydrate diet?

[Trainerdan]

The researchers measured respitory gas exchange, caloric expenditure, and carbohydrate/fatty acid metabolism and found that the amount of fat burned during aerobic exercise amounted to 67% of the total energy expenditure in the morning after a 12 hour fast. That's substantially higher than the 50% expenditure achieved when the subjects did the same exercise later in the day or after eating.

That's just biochemistry. Admittedly, fuel source was not specified. However, it is irrelevant. Even on a low carb diet, you are still consuming carbs, which will be burned as a primary fuel source later in the day.

Why not maximize your efforts by taking advantage of some of the natural processess in your body available only when you first wake up in the morning before you eat?

[Babs]

I and many professionals do believe it's best to feed your muscles before working them. You are kinder and gentler to them, and they will give you more back. I guess it's a point people will disagree on.

Regardless, I have no qualms with HIIT. You can probably see by the exercise I enjoy - aerobics, racquetball, squash - I ride my bike a lot now - that I prefer the full-on aerobic period. That's simply a preference thing and everyone will certainly, if not already, soon discover what suits them best.

I ski a lot and that is up and down, on and off, but it's basically an exercise that you are doing for six solid hours. (Ignore the three-beer, minestrone lunch, and schnapps that night!)

Weights are the same. Often at a gym you have to wait a few minutes before your turn on the next piece of equipment. Nothing wrong with the cool-down in between. Even at home, you have to stop and adjust your set. I do however strongly stress the importance of the proper warm-up and final cool-down. I'm sure you won't argue that one!

I read your website, Trainerdan, interesting and informative. Where were you when I was begging for my Saturday off to have a few pieces of pizza!

Basically the reason for my weight gain was dropping exercise. I started working from home and bingo - eight hours in a chair, no aerobics classes, no walking. Five years later, here I am - 160lbs. (Down from nearly 170 two weeks ago, mind you!)

:)

[eebee]

- You can always make time for exercise by setting your alarm earlier in the morning.

Last year I went to the gym before work and you are right it makes you feel great. But this was before I was low carbing-I would eat some muesli at my desk afterwards. Now I am getting up early 6.45am to do a cooked breakfast can't bear the thought of getting up even earlier! I did put weight on as well as feeling less well when I stopped going to the gym though. I just bought Swiss Ball and a video to go with it plus a dynaband. So maybe I just have to bite the bullet and rise at 5.45am!:eek:

[tofi]

What kind of work do you do? Aren't there laws about required meal breaks and coffee breaks on the job? And isn't the standard work day 8 hours, not 9? Do you really need that particular job or do you love it?

BarB:rolleyes:

[NancyC]

I prioritize exercise like brushing my teeth... your body NEEDS to move. I could use the "I have no time" excuse as I've done so many times in the past, but the truth is I do have time every day... even if it's just 10 minutes.