fitness tips for the lazy and changeable
December 29, 2016 12:11 PM Subscribe
I'm trying REALLY, REALLY hard to go to the gym 5x a week and eat 1200-1500 calories of healthy shit every day. I am busy, depressed, and lazy. What are your tips for making this kind of lifestyle as painless as possible?
So I know that cooking food for the week and then freezing it is a good move, and I'm working on putting that into practice (carving out enough time to cook is hard for me, as I work + write a thesis + make time for friends blah blah blah we're all there). One thing that has helped is getting a blender and whey protein powder, so breakfast is toss it all in there, blend, slurp on the way to wherever I'm going. One thing that continues to be a problem is establishing when to go to the gym and how to make that whole deal less of a deal that feels really disruptive and clunky. My day usually starts at 8AM--should I bite the bullet and go in the mornings at like 6:45 or 7?
Thanks for your tips. I need them.
So I know that cooking food for the week and then freezing it is a good move, and I'm working on putting that into practice (carving out enough time to cook is hard for me, as I work + write a thesis + make time for friends blah blah blah we're all there). One thing that has helped is getting a blender and whey protein powder, so breakfast is toss it all in there, blend, slurp on the way to wherever I'm going. One thing that continues to be a problem is establishing when to go to the gym and how to make that whole deal less of a deal that feels really disruptive and clunky. My day usually starts at 8AM--should I bite the bullet and go in the mornings at like 6:45 or 7?
Thanks for your tips. I need them.
For me I need to remove as many barriers as possible to the gym-going process. If I were capable of going in the morning on a work day- I'm not, I know that for a fact- this would mean packing my bag with my non-workout clothes the night before, laying out the ingredients for a simple breakfast and sleeping in my gym clothes.
Since I go after work this means having an always-packed gym bag in my car next to a box of towels. I keep 2-3 days of workout clothes in it, replace anything that needed replacing right when I get home and have enough towels to last a week without doing laundry.
posted by charmedimsure at 12:35 PM on December 29, 2016 [6 favorites]
Since I go after work this means having an always-packed gym bag in my car next to a box of towels. I keep 2-3 days of workout clothes in it, replace anything that needed replacing right when I get home and have enough towels to last a week without doing laundry.
posted by charmedimsure at 12:35 PM on December 29, 2016 [6 favorites]
How long have you been trying to go the gym 5x a week and eat 1200-1500 calories? If you're starting from a place of 'don't go to the gym at all' and 'eat whatever' then of course that's going to be exhausting and hard to manage.
Unless your doctor has ordered you to do this, it might be less demoralizing to slowly ease into a fitness & health routine. Maybe 3x a week, and 1500-1800 calories/day, with a less strict diet. Once you settle into that groove, it's easier to fit in another hour. Or make better food choices and cook an extra meal.
I know that for some people, the "go hard or go home" method works. But it doesn't work well for a lot of people - they burn out and quit altogether. It becomes an exhausting chore. Or they become more injury prone.
I started getting into a workout routine almost 4 years ago - what counted then as my workout for the entire week, would barely cut it as a workout for a single day today. But hey, I've built that up, and I'm still showing up 4 years later (and also lost over 50 pounds). Slow and steady wins the fitness race.
posted by raztaj at 12:38 PM on December 29, 2016 [19 favorites]
Unless your doctor has ordered you to do this, it might be less demoralizing to slowly ease into a fitness & health routine. Maybe 3x a week, and 1500-1800 calories/day, with a less strict diet. Once you settle into that groove, it's easier to fit in another hour. Or make better food choices and cook an extra meal.
I know that for some people, the "go hard or go home" method works. But it doesn't work well for a lot of people - they burn out and quit altogether. It becomes an exhausting chore. Or they become more injury prone.
I started getting into a workout routine almost 4 years ago - what counted then as my workout for the entire week, would barely cut it as a workout for a single day today. But hey, I've built that up, and I'm still showing up 4 years later (and also lost over 50 pounds). Slow and steady wins the fitness race.
posted by raztaj at 12:38 PM on December 29, 2016 [19 favorites]
I'm at my fittest when I can make exercise part of a thing I already have to do. I have to get to work somehow, bike commuting makes it serve two purposes. Same goes for choosing the stairs.
posted by advicepig at 12:38 PM on December 29, 2016 [4 favorites]
posted by advicepig at 12:38 PM on December 29, 2016 [4 favorites]
As far as when to workout, I recommend mornings. I used to not do this, and am not really a morning person, but a while ago I established a pattern of waking up early to workout. Now I am used to it, and it's not hard to do (I skip some when I haven't slept enough the night before).
The reasons I like it are because a.) I never have to worry when I will fit in gym time later and I can be open to spontaneous evening plans, b.) it makes me alert in the morning to start my day. c.) it doesn't really feel like I am taking time out of my day since i have time for whatever else I'd need to do later.
It was painful in the beginning, but now is pretty much second nature.
posted by bearette at 12:52 PM on December 29, 2016 [8 favorites]
The reasons I like it are because a.) I never have to worry when I will fit in gym time later and I can be open to spontaneous evening plans, b.) it makes me alert in the morning to start my day. c.) it doesn't really feel like I am taking time out of my day since i have time for whatever else I'd need to do later.
It was painful in the beginning, but now is pretty much second nature.
posted by bearette at 12:52 PM on December 29, 2016 [8 favorites]
One additional reason that mornings are great for workouts: You start your day with succeeding at something that makes you feel strong and invincible!
posted by janey47 at 12:56 PM on December 29, 2016 [7 favorites]
posted by janey47 at 12:56 PM on December 29, 2016 [7 favorites]
It may be helpful to state your goals, e.g. to lose weight, to build muscles, to run a marathon...
posted by jeffamaphone at 1:06 PM on December 29, 2016 [1 favorite]
posted by jeffamaphone at 1:06 PM on December 29, 2016 [1 favorite]
Is your gym close to your house? That's one thing that made a huge difference for me.
What do you do at the gym? I used to only use machines (cardio and lifting) and never, ever do classes. Now the classes are the only thing I do and I really look forward to them. I have found myself turning down or postponing social events so I can go. Like crawfo said, Can you find something to do at the gym that you really love so that you actually want to go to the exercise? Maybe it's not the gym, maybe you'll find that you love running in the morning before work or that you dig video workouts.
posted by Enchanting Grasshopper at 1:07 PM on December 29, 2016 [1 favorite]
What do you do at the gym? I used to only use machines (cardio and lifting) and never, ever do classes. Now the classes are the only thing I do and I really look forward to them. I have found myself turning down or postponing social events so I can go. Like crawfo said, Can you find something to do at the gym that you really love so that you actually want to go to the exercise? Maybe it's not the gym, maybe you'll find that you love running in the morning before work or that you dig video workouts.
posted by Enchanting Grasshopper at 1:07 PM on December 29, 2016 [1 favorite]
Go to bed early. If you get tired at 9pm, go to bed. If you start to think about snacks, go to bed. If you are bored late at night- go to bed. Basically, go to bed instead of eating drinking or doing anything at all after about 9 if you feel restless, hungry or anything else. It's always the correct choice, you'll get more sleep, eat less and be more likely to wake up early and work out the next day.
Netflix is my nemesis.
posted by fshgrl at 1:10 PM on December 29, 2016 [17 favorites]
Netflix is my nemesis.
posted by fshgrl at 1:10 PM on December 29, 2016 [17 favorites]
I have to make hard and fast rules that are easy to meet. Right now its no animal products in the house, no screens before work and either 3 miles or 30 minutes of exercise a day. Its pretty simple, but impactful. I print out a six week blank calendar and mark a big, fat, red X every day I do those things. A missing X would look awful on that calendar so I don't ever fuck it up. Aesthetics, man.
posted by stormygrey at 1:17 PM on December 29, 2016 [11 favorites]
posted by stormygrey at 1:17 PM on December 29, 2016 [11 favorites]
Also, find a workout buddy. Someone who you feel accountable to. For about 9 years I ran three times/week with my sister, at 6AM. It's kind of embarrassing to beg off at that hour; you pretty much have to show.
posted by suelac at 1:18 PM on December 29, 2016 [1 favorite]
posted by suelac at 1:18 PM on December 29, 2016 [1 favorite]
Try to find a gym that has an interesting activity. I was never a gym person but earlier this year a bouldering gym opened up and I've been going three times a week. It's a lot easier when you're having fun.
posted by monologish at 1:23 PM on December 29, 2016 [3 favorites]
posted by monologish at 1:23 PM on December 29, 2016 [3 favorites]
Seconding what raztaj said: don't try to change multiple things at once unless you absolutely have to. Pick either diet or exercise and keep it up for a while, then once you've got that part of your routine set try changing something else.
Relatedly, if you're trying to change your diet, don't try to change it all at once. I really like the approach laid out in Fat Loss Happens On Monday": you have 21 meals a week. Instead of trying to change all 21, to start choose one or two and get into the habit of eating the way you want to. Once you've got those meals down, you can start to expand the number.
posted by asterix at 1:25 PM on December 29, 2016 [5 favorites]
Relatedly, if you're trying to change your diet, don't try to change it all at once. I really like the approach laid out in Fat Loss Happens On Monday": you have 21 meals a week. Instead of trying to change all 21, to start choose one or two and get into the habit of eating the way you want to. Once you've got those meals down, you can start to expand the number.
posted by asterix at 1:25 PM on December 29, 2016 [5 favorites]
I have a personal order of tightening up my eating/exercising that minimizes the willpower I need to exert.
First I spend some time finding/practicing recipes for things I "should" eat and also like -- what veggies are easy to get where I live now, and how shall I cook them for my tastes/schedule? These don't have to be perfect, just better than Current Habits.
Then find a tolerable exercise routine; a bike commute that finished up a steep hill was perfect, but a gym with music and people I like is fine. And eat when I'm hungry! but start with eating the "good stuff" I worked out in step one. (Which has been as simple as: Apples!)
*Then*, cut out definite junk food. And only if I don't feel better and more vigorous after a month or two do I count calories. I hardly ever get to that point.
posted by clew at 2:11 PM on December 29, 2016 [3 favorites]
First I spend some time finding/practicing recipes for things I "should" eat and also like -- what veggies are easy to get where I live now, and how shall I cook them for my tastes/schedule? These don't have to be perfect, just better than Current Habits.
Then find a tolerable exercise routine; a bike commute that finished up a steep hill was perfect, but a gym with music and people I like is fine. And eat when I'm hungry! but start with eating the "good stuff" I worked out in step one. (Which has been as simple as: Apples!)
*Then*, cut out definite junk food. And only if I don't feel better and more vigorous after a month or two do I count calories. I hardly ever get to that point.
posted by clew at 2:11 PM on December 29, 2016 [3 favorites]
I have certain podcasts I only listen to at the gym, so I look forward to that aspect of it. I also have found I need to shake it up with some classes.
Nthing removing barriers -- I keep workout clothes in my car too but if your gym offers a locker service and you can afford it, it's a great way to remove that bit of planning.
For meal planning, some depends on your need for novelty but I have the same smoothie every weekday morning and for weekday lunch I have a salad that's based on baby spinach or baby kale, red peppers, some kind of slaw, almonds, tomatoes, cucumber, and then I vary the protein and add pickles or olives at will. For a few weeks that was stressful but now it's so automatic I keep making it Saturday morning. I find this easier than juggling leftovers even if it costs a bit more.
I agree that your calorie and workout goals seem harsh! I've been using the MyFitnessPal app and while nothing's perfect I like finding the balance between activity and calories. I wouldn't personally try to lose more than a few pounds a month. I have been working on my weight and fitness pretty regularly, minus a bedrest pregnancy, for the last 7 years. I'm fitter and generally healthier than I ever have been but it took me time. Of course YMMV!
posted by warriorqueen at 2:12 PM on December 29, 2016 [1 favorite]
Nthing removing barriers -- I keep workout clothes in my car too but if your gym offers a locker service and you can afford it, it's a great way to remove that bit of planning.
For meal planning, some depends on your need for novelty but I have the same smoothie every weekday morning and for weekday lunch I have a salad that's based on baby spinach or baby kale, red peppers, some kind of slaw, almonds, tomatoes, cucumber, and then I vary the protein and add pickles or olives at will. For a few weeks that was stressful but now it's so automatic I keep making it Saturday morning. I find this easier than juggling leftovers even if it costs a bit more.
I agree that your calorie and workout goals seem harsh! I've been using the MyFitnessPal app and while nothing's perfect I like finding the balance between activity and calories. I wouldn't personally try to lose more than a few pounds a month. I have been working on my weight and fitness pretty regularly, minus a bedrest pregnancy, for the last 7 years. I'm fitter and generally healthier than I ever have been but it took me time. Of course YMMV!
posted by warriorqueen at 2:12 PM on December 29, 2016 [1 favorite]
Response by poster: Thanks for the answers so far! I guess I need to start working out in the mornings. :(
Just to clarify: I have talked to my doctor and a trainer at the gym, and I'm not doing anything too wild. Before this, I ate ~1800 calories and went to the gym 2x a week. My routine is some sort of class 3x a week (usually yoga/spin/dance), plus (structured) lifting. The other 2x are lifting with ~30 min on the elliptical. I eat out like 3x a week for work and with friends, so daily calorie intake is lowish to accommodate a beer and a couple slices of pizza and stuff like that.
I'm trying to go to the gym 5x a week because exercise helps my mental health and sleep problems in addition to helping me shed the extra weight. My therapist wants me to do something every day in addition to meds etc because we've seen how much of an impact it has made for me in the past.
Thanks again!
posted by there will be glitter at 2:14 PM on December 29, 2016 [8 favorites]
Just to clarify: I have talked to my doctor and a trainer at the gym, and I'm not doing anything too wild. Before this, I ate ~1800 calories and went to the gym 2x a week. My routine is some sort of class 3x a week (usually yoga/spin/dance), plus (structured) lifting. The other 2x are lifting with ~30 min on the elliptical. I eat out like 3x a week for work and with friends, so daily calorie intake is lowish to accommodate a beer and a couple slices of pizza and stuff like that.
I'm trying to go to the gym 5x a week because exercise helps my mental health and sleep problems in addition to helping me shed the extra weight. My therapist wants me to do something every day in addition to meds etc because we've seen how much of an impact it has made for me in the past.
Thanks again!
posted by there will be glitter at 2:14 PM on December 29, 2016 [8 favorites]
I had such a hard time and it is particularly hard because I have OCD perfectionism.
What I did was just start eating healthier and making healthy choices. I'll have an apple instead of chips. I'll have 1 sugar in my cofee instead of two..etc, etc. Don't shoot for perfection or you won't be able to stick with it.
In regards to the gym. Make sure it is as fun as it can be. Good music. A fun workout. It also really helps me to take it day by day. I'm tired. It's so hard to fit the gym in, etc. Just go tonight. The next I'd just worry about about going that night. And on and on
posted by kbbbo at 2:16 PM on December 29, 2016 [2 favorites]
What I did was just start eating healthier and making healthy choices. I'll have an apple instead of chips. I'll have 1 sugar in my cofee instead of two..etc, etc. Don't shoot for perfection or you won't be able to stick with it.
In regards to the gym. Make sure it is as fun as it can be. Good music. A fun workout. It also really helps me to take it day by day. I'm tired. It's so hard to fit the gym in, etc. Just go tonight. The next I'd just worry about about going that night. And on and on
posted by kbbbo at 2:16 PM on December 29, 2016 [2 favorites]
Going to the gym 5x weekly is definitely sustainable if you currently weigh 100 pounds and are trying to maintain that.
If you're heavier than 100lbs, well, that explains why you're lazy. You're probably not eating enough to be able to do much.
I would suggest to take your current weight and multiply it by 15 to get your maintenance calories if you're following that gym schedule, and *actually follow that gym schedule*, and take a 7-day moving average of your daily (morning) weight for 4 weeks to confirm that that actually is your maintenance. If you lose or gain more than 0.5% of your starting weight in a week, add or subtract 50 calories for the next week. More than 1% up or down, add or subtract 100 calories. Then keep going till you get 2 weeks the same.
Because gyms require you to shower and dress all over again, I would not find it efficient to go in the mornings. I'd go in the evenings, after work, so I could then just go home where simply being clean was enough, without needing to also be professionally put-together.
The last time I tried to go to the gym in the morning before work was about 10 years ago. I carefully packed my work outfit in a suit-carrier and folded it in the trunk of the car, then I packed in all my hair styling tools and the makeup I planned to wear for work that day. Then into the car I got, heading off to the gym that was a 45-minute walk away. An hour and a half later I was still in the car, because construction work had closed off three-quarters of the routes into the city, and almost all of the remaining routes had been closed down by a motorway accident, which meant that all the commuters were trying to get through a single route. Finally after 90 minutes in the car I got into the gym, lugging my gym bag and my suit carrier and my hair styling kit and my grooming kit, and I figured if I moved fast enough I could manage 30 minutes... but wait. That meant I would be taking my shower, to get ready for work, between 8:45 and 9:15. And the showers were closed for cleaning between 8:45 and 9:15. And after that, I (obviously) have to be in the office for 9:30 at the latest. I asked the attendant: if I start a 30-minute workout now, there won't be anywhere for me to take a shower because they'll be closed for cleaning, right? And he said, you can change in the toilets downstairs. And I said, yes, I can change, but I can't shower, can I, because there are no showers there? No answer. Because people don't answer direct questions like that because, well, I don't know why they don't.
So yeah, I can't imagine anything more inefficient than showering and dressing to drive to the gym near work and then working out and showering and dressing and fully reassembling in order to go over to the office to start my day, six hours after I got up. Maybe time works differently in your reality, that seems to usually be the case. Over here in my dimension, I get up, feed the cats, brush my teeth (30 minutes) and then I lay out a yoga mat on my bedroom floor and do 20 minutes of HIIT on good old-fashioned YouTube, and then 10 more minutes of weight drills, and if I have time another 30 minutes on the exercise of my choice, and at the end of my 30-60 minute workout I spritz my yoga mat with alcohol and put my weights away and I am ready for my shower and no more than 90 minutes have elapsed at most since I got up.
In this fashion, I weigh 120 pounds and am cutting at 1610 calories a day. Eating food is a good way to sustain this lifestyle. You should try it.
posted by tel3path at 2:19 PM on December 29, 2016 [8 favorites]
If you're heavier than 100lbs, well, that explains why you're lazy. You're probably not eating enough to be able to do much.
I would suggest to take your current weight and multiply it by 15 to get your maintenance calories if you're following that gym schedule, and *actually follow that gym schedule*, and take a 7-day moving average of your daily (morning) weight for 4 weeks to confirm that that actually is your maintenance. If you lose or gain more than 0.5% of your starting weight in a week, add or subtract 50 calories for the next week. More than 1% up or down, add or subtract 100 calories. Then keep going till you get 2 weeks the same.
Because gyms require you to shower and dress all over again, I would not find it efficient to go in the mornings. I'd go in the evenings, after work, so I could then just go home where simply being clean was enough, without needing to also be professionally put-together.
The last time I tried to go to the gym in the morning before work was about 10 years ago. I carefully packed my work outfit in a suit-carrier and folded it in the trunk of the car, then I packed in all my hair styling tools and the makeup I planned to wear for work that day. Then into the car I got, heading off to the gym that was a 45-minute walk away. An hour and a half later I was still in the car, because construction work had closed off three-quarters of the routes into the city, and almost all of the remaining routes had been closed down by a motorway accident, which meant that all the commuters were trying to get through a single route. Finally after 90 minutes in the car I got into the gym, lugging my gym bag and my suit carrier and my hair styling kit and my grooming kit, and I figured if I moved fast enough I could manage 30 minutes... but wait. That meant I would be taking my shower, to get ready for work, between 8:45 and 9:15. And the showers were closed for cleaning between 8:45 and 9:15. And after that, I (obviously) have to be in the office for 9:30 at the latest. I asked the attendant: if I start a 30-minute workout now, there won't be anywhere for me to take a shower because they'll be closed for cleaning, right? And he said, you can change in the toilets downstairs. And I said, yes, I can change, but I can't shower, can I, because there are no showers there? No answer. Because people don't answer direct questions like that because, well, I don't know why they don't.
So yeah, I can't imagine anything more inefficient than showering and dressing to drive to the gym near work and then working out and showering and dressing and fully reassembling in order to go over to the office to start my day, six hours after I got up. Maybe time works differently in your reality, that seems to usually be the case. Over here in my dimension, I get up, feed the cats, brush my teeth (30 minutes) and then I lay out a yoga mat on my bedroom floor and do 20 minutes of HIIT on good old-fashioned YouTube, and then 10 more minutes of weight drills, and if I have time another 30 minutes on the exercise of my choice, and at the end of my 30-60 minute workout I spritz my yoga mat with alcohol and put my weights away and I am ready for my shower and no more than 90 minutes have elapsed at most since I got up.
In this fashion, I weigh 120 pounds and am cutting at 1610 calories a day. Eating food is a good way to sustain this lifestyle. You should try it.
posted by tel3path at 2:19 PM on December 29, 2016 [8 favorites]
I'm not an expert in this, but here are some tips that have worked for me (in two categories, nutrition and exercise). I've managed to lose 45 pounds in the last 6 months without any special programs or products.
NUTRITION
Focus more on what you eat than your exercise regimen. Doing things right with food will equate to more significant results quicker than just exercising.
Drink a lot of water. Seriously, a ton. Your body will feel much better than if you didn't - you'll recover from workouts faster, it will help regulate your appetite, makes it easier to cut back on sugary drinks, your energy level will tend to be more consistent, etc. I shoot for 120 oz of just-water per day. Also, drink a glass of water before you eat a meal.
If you're trying to lose weight, be selective with sugars and carbohydrates. I've had the most success with cutting WAY back on bread, rice, beans, sugar, and fruits, and instead focusing on protein, vegetables and dairy for what I eat. This has been successful for me, in spite of the cheating I've done along the way. If you're in the habit of consuming sugary drinks, like soda, or beer, or adding sugar to your coffee, then cut these back significantly or cut them out entirely - it's one of the easiest ways to cut unnecessary calories.
Pay attention to portion sizes. When you prepare your food, put it on a plate before eating it - this will help you be more intentional about how much you eat. If you drink a glass of water before eating, it will help you feel more satisfied with less food in your belly. Wait 10 or 15 minutes before going back for seconds, you'll probably feel more satisfied then.
Forgive yourself when you cheat, and focus on the next meal. You will have cravings and will probably break the rules from time to time. Recognize that choice as unhelpful for your goals, forgive yourself, and make better choices with your next meal. Don't let it bring you down or lose focus long-term. You're making changes over the long term, keep that in mind.
Label your old self. You're doing things differently now. I like to call my old self "fat hootenatty," and when I get unhealthy food cravings or want to be a lazy bum I call it out as something fat hootenatty wants, or something fat hootenatty would do. Makes it easier to make healthy choices.
EXERCISE
Involve a buddy. Not sure how difficult this will be for you (since you're busy and mentioned depression), but it greatly helps me to have a buddy who's health-minded and positive. Someone you can text about your recent workout, or exercise with, or just share how you're doing with it now and then. It's very helpful in terms of staying motivated and feeling accomplished along the way. Even a stranger you find online is better than going it alone.
Establish a routine. I'm a creature of habit, and it's much easier for me to follow through with an exercise regimen or a diet plan if I've already got the path charted in my head. For me, this means exercising on weekdays before work (I've found there's just too much going on after work for me to be consistent) and choosing a low-sugar/carb diet (helps me plan healthy meals since there's already framework in place for which recipes to choose, which foods to use, etc.). Routine can be as strict or lax as is useful for you.
Don't overuse the scale. I'm guessing from your post that your goals probably involve weight loss. Your weight will almost certainly fluctuate up and down on your journey, and getting wrapped up in the numbers can be demoralizing. I've found that weighing myself once a week, on the same scale, at the same time of day, is the best method - it helps me see overall trends and keeps me motivated.
Make it easy to get to the gym. Get enough workout clothes for a week so you're not always doing laundry. Use a small duffel bag and keep what you need for the gym in there, ready to go. Make sure your gym clothes are at hand and easy to change into before going to the gym (this may mean setting them out the night before, if you're going first thing in the morning). Pick a time that you can realistically do 5x per week, and stick to it.
Pay attention to your momentum. If, for instance, your plan is to work out after work, then don't sit down on the couch after you get home - go straight into changing out of work clothes, into gym clothes, and get out the door.
Set a specific, lofty goal and plan out how to achieve it. Whether it's running a 5K in 30 minutes, or lifting your body weight on the bench press, or climbing a particular mountain, set a goal and figure out how you're going to get there. Look for a training program online, you'll probably find good advice from people who have already done it. Measure your progress as you go and adjust if necessary - this will help you stay motivated because you'll see your progress over time.
Above all, remember that you're on a new path and change is long-term. Don't get too caught up in the day-to-day. If you fail to get to the gym today, or cheat with Taco Bell, don't let it knock you off course - keep the end in mind and make better decisions next time.
posted by hootenatty at 2:20 PM on December 29, 2016 [4 favorites]
NUTRITION
Focus more on what you eat than your exercise regimen. Doing things right with food will equate to more significant results quicker than just exercising.
Drink a lot of water. Seriously, a ton. Your body will feel much better than if you didn't - you'll recover from workouts faster, it will help regulate your appetite, makes it easier to cut back on sugary drinks, your energy level will tend to be more consistent, etc. I shoot for 120 oz of just-water per day. Also, drink a glass of water before you eat a meal.
If you're trying to lose weight, be selective with sugars and carbohydrates. I've had the most success with cutting WAY back on bread, rice, beans, sugar, and fruits, and instead focusing on protein, vegetables and dairy for what I eat. This has been successful for me, in spite of the cheating I've done along the way. If you're in the habit of consuming sugary drinks, like soda, or beer, or adding sugar to your coffee, then cut these back significantly or cut them out entirely - it's one of the easiest ways to cut unnecessary calories.
Pay attention to portion sizes. When you prepare your food, put it on a plate before eating it - this will help you be more intentional about how much you eat. If you drink a glass of water before eating, it will help you feel more satisfied with less food in your belly. Wait 10 or 15 minutes before going back for seconds, you'll probably feel more satisfied then.
Forgive yourself when you cheat, and focus on the next meal. You will have cravings and will probably break the rules from time to time. Recognize that choice as unhelpful for your goals, forgive yourself, and make better choices with your next meal. Don't let it bring you down or lose focus long-term. You're making changes over the long term, keep that in mind.
Label your old self. You're doing things differently now. I like to call my old self "fat hootenatty," and when I get unhealthy food cravings or want to be a lazy bum I call it out as something fat hootenatty wants, or something fat hootenatty would do. Makes it easier to make healthy choices.
EXERCISE
Involve a buddy. Not sure how difficult this will be for you (since you're busy and mentioned depression), but it greatly helps me to have a buddy who's health-minded and positive. Someone you can text about your recent workout, or exercise with, or just share how you're doing with it now and then. It's very helpful in terms of staying motivated and feeling accomplished along the way. Even a stranger you find online is better than going it alone.
Establish a routine. I'm a creature of habit, and it's much easier for me to follow through with an exercise regimen or a diet plan if I've already got the path charted in my head. For me, this means exercising on weekdays before work (I've found there's just too much going on after work for me to be consistent) and choosing a low-sugar/carb diet (helps me plan healthy meals since there's already framework in place for which recipes to choose, which foods to use, etc.). Routine can be as strict or lax as is useful for you.
Don't overuse the scale. I'm guessing from your post that your goals probably involve weight loss. Your weight will almost certainly fluctuate up and down on your journey, and getting wrapped up in the numbers can be demoralizing. I've found that weighing myself once a week, on the same scale, at the same time of day, is the best method - it helps me see overall trends and keeps me motivated.
Make it easy to get to the gym. Get enough workout clothes for a week so you're not always doing laundry. Use a small duffel bag and keep what you need for the gym in there, ready to go. Make sure your gym clothes are at hand and easy to change into before going to the gym (this may mean setting them out the night before, if you're going first thing in the morning). Pick a time that you can realistically do 5x per week, and stick to it.
Pay attention to your momentum. If, for instance, your plan is to work out after work, then don't sit down on the couch after you get home - go straight into changing out of work clothes, into gym clothes, and get out the door.
Set a specific, lofty goal and plan out how to achieve it. Whether it's running a 5K in 30 minutes, or lifting your body weight on the bench press, or climbing a particular mountain, set a goal and figure out how you're going to get there. Look for a training program online, you'll probably find good advice from people who have already done it. Measure your progress as you go and adjust if necessary - this will help you stay motivated because you'll see your progress over time.
Above all, remember that you're on a new path and change is long-term. Don't get too caught up in the day-to-day. If you fail to get to the gym today, or cheat with Taco Bell, don't let it knock you off course - keep the end in mind and make better decisions next time.
posted by hootenatty at 2:20 PM on December 29, 2016 [4 favorites]
I would not try to cut your calories and up your gym attendance both at the same time, especially if you already foresee motivation issues. It sounds like exercise is your priority, so start with that. As for food, just try to keep your eating the same as it is now (i.e. keep an eye on yourself to make sure you're not eating twice as much for dinner as you used to because you're hungry after the gym.
After three months, when gym-going is really ingrained as a habit, then start changing your eating.
posted by ostro at 2:27 PM on December 29, 2016 [4 favorites]
After three months, when gym-going is really ingrained as a habit, then start changing your eating.
posted by ostro at 2:27 PM on December 29, 2016 [4 favorites]
Rent a locker at the gym if you can and keep shoes, at least one set of clean gym clothes, a water bottle, etc there so you can always work out even if you forget any or all of your gym gear at home.
Whenever you choose to work out (early morning, lunch time, evening, etc), put it on your calendar as a realistic block of time -- in other words, if you're going to work out for an hour but you also need 30 minutes to travel and change, block out 90 minutes. I go to the gym 6x/week so I have six recurring calendar events for the gym, and I start each week by looking at my schedule and dragging those six events around into time slots where they fit.
I don't have the world's nicest bathroom at home and I keep a set of nice toiletries in my gym locker, so showering at the gym is another inducement to make sure I keep to my schedule.
posted by telegraph at 3:25 PM on December 29, 2016
Whenever you choose to work out (early morning, lunch time, evening, etc), put it on your calendar as a realistic block of time -- in other words, if you're going to work out for an hour but you also need 30 minutes to travel and change, block out 90 minutes. I go to the gym 6x/week so I have six recurring calendar events for the gym, and I start each week by looking at my schedule and dragging those six events around into time slots where they fit.
I don't have the world's nicest bathroom at home and I keep a set of nice toiletries in my gym locker, so showering at the gym is another inducement to make sure I keep to my schedule.
posted by telegraph at 3:25 PM on December 29, 2016
My best workout regimen that I stuck with the longest was when I went to the gym immediately after work. I made my schedule "work, gym, home", and it forced me to think of it as something I was going to do regardless of whether I felt like it.
posted by Etrigan at 4:13 PM on December 29, 2016 [2 favorites]
posted by Etrigan at 4:13 PM on December 29, 2016 [2 favorites]
I can't imagine anything more inefficient than showering and dressing to drive to the gym near work and then working out and showering and dressing and fully reassembling in order to go over to the office to start my day,
Well, most of us don't shower before going to the gym, because that's a pointless waste of time. When I go in the morning or bike commute, I roll out of bed, pull on gym clothes, put my food and change of clothes (packed the night before) on my bike, exercise, shower and change, and go to work.
For me, having everything ready the night before so I can roll out the door half-asleep is the key. This makes it feel like less of a chore and allows me to stay in bed as late as possible.
posted by metasarah at 4:29 PM on December 29, 2016 [3 favorites]
Well, most of us don't shower before going to the gym, because that's a pointless waste of time. When I go in the morning or bike commute, I roll out of bed, pull on gym clothes, put my food and change of clothes (packed the night before) on my bike, exercise, shower and change, and go to work.
For me, having everything ready the night before so I can roll out the door half-asleep is the key. This makes it feel like less of a chore and allows me to stay in bed as late as possible.
posted by metasarah at 4:29 PM on December 29, 2016 [3 favorites]
Huh. I understood that it was considered rude to do things like elaborate conditioning routines, shampoo with malodorous treatment shampoo, and shave your legs at the gym shower. For that reason I showered before I left the house. That one time. Also put sunscreen on my face and exposed body areas.
I guess if you don't have anything detailed to do in the shower each day and/or can do so without violating social norms, morning would then be the most efficient time to go because you get it over with.
I theoretically have a fallback time for an evening workout, but I know I'm not going to do it, therefore I exercise in the morning and it's done.
posted by tel3path at 4:42 PM on December 29, 2016
I guess if you don't have anything detailed to do in the shower each day and/or can do so without violating social norms, morning would then be the most efficient time to go because you get it over with.
I theoretically have a fallback time for an evening workout, but I know I'm not going to do it, therefore I exercise in the morning and it's done.
posted by tel3path at 4:42 PM on December 29, 2016
Back to the food front: I'd say you can make your breakfast routine even easier by getting a blender bottle and mixing some sort of all-in-one shake powder (Vega One, VegEssential) with a milk of your choice and some nut butter or coconut oil for healthy fat. Depending on your choice of milk or milk alternative, this comes out to about 300-400 calories. A blender-free morning routine is nice because it feels like less effort than throwing fruit, etc. into a blender and you won't risk waking anyone up with blender noises. It's a very minor thing that's made my morning routine a bit more low-key.
posted by blerghamot at 5:06 PM on December 29, 2016 [1 favorite]
posted by blerghamot at 5:06 PM on December 29, 2016 [1 favorite]
Is there a particular reason exercise has to be associated with a gym? For me, I would avoid going as the drive/parking/entering/getting set up/talking to people/etc. would just not make it fun for me and I would actively avoid it. For me it is much easier to pop on a favorite podcast or book, put on sneakers, walk out my door and the exercise starts right then and there. Running, walking or biking. Often I would be done in less time that it would take to even get to the gym.
posted by Vaike at 5:32 PM on December 29, 2016 [1 favorite]
posted by Vaike at 5:32 PM on December 29, 2016 [1 favorite]
Best answer: Bunny bags!
Buy some durable veggies (ie things that won't get slimy or discoloured after slicing) - baby carrots, celery, peppers, cauliflower, broccoli, radishes, cherry tomato, cucumber, snap peas, snow peas. Try fennel (tastes like licoricey celery) and raddicchio (kinda bitter but great), butternut squash and turnip if you're adventurous (they're actually pretty good raw!)
- Wash, dry, and chop them into munchable pieces (sticks are better than chunks)
- Portion them into a bunch of baggies or plastic containers, about 15-20 pieces per baggie. Store in the fridge. You want to make about 8 baggies at a time (peppers and cucumbers will get slimy, and cauliflower will discolour if you go much longer than that.)
- If you kinda hate veggies like I do, you can toss in a few blueberries or grapes as a treat after all the veggies are done (not too many as they'll get slimy), or have an apple afterwards.
The rule is just that you have to eat one baggie per day. Keep the baggie on your desk with a glass of water and just go at it slowly. You'll end up munching away at them like it's part of your to-do list, and it's 2 extra cups of veggies, which is healthy and will fill you up and keep you busy so you won't eat as many snacks.
posted by spraypaint at 5:38 PM on December 29, 2016 [32 favorites]
Buy some durable veggies (ie things that won't get slimy or discoloured after slicing) - baby carrots, celery, peppers, cauliflower, broccoli, radishes, cherry tomato, cucumber, snap peas, snow peas. Try fennel (tastes like licoricey celery) and raddicchio (kinda bitter but great), butternut squash and turnip if you're adventurous (they're actually pretty good raw!)
- Wash, dry, and chop them into munchable pieces (sticks are better than chunks)
- Portion them into a bunch of baggies or plastic containers, about 15-20 pieces per baggie. Store in the fridge. You want to make about 8 baggies at a time (peppers and cucumbers will get slimy, and cauliflower will discolour if you go much longer than that.)
- If you kinda hate veggies like I do, you can toss in a few blueberries or grapes as a treat after all the veggies are done (not too many as they'll get slimy), or have an apple afterwards.
The rule is just that you have to eat one baggie per day. Keep the baggie on your desk with a glass of water and just go at it slowly. You'll end up munching away at them like it's part of your to-do list, and it's 2 extra cups of veggies, which is healthy and will fill you up and keep you busy so you won't eat as many snacks.
posted by spraypaint at 5:38 PM on December 29, 2016 [32 favorites]
I walk home every day and it takes about 1 hour. I like it because I have to get home anyway, it allows me to avoid the unpleasantness of the subway at rush hour as well as save money, and I get to see the city. I have a really hard time making myself exercise just for exercise's sake otherwise.
posted by pravit at 6:33 PM on December 29, 2016 [3 favorites]
posted by pravit at 6:33 PM on December 29, 2016 [3 favorites]
Are you in NY? If so you could look into kettlebell kitchen. Premade, healthy meals like everyone else, but they generally deliver to refrigerators in gyms. If yours has it great, if not another nearby might. But it helps kill two birds with one stone - you get meals made, and you have to go to the gym to get them.
posted by true at 7:26 PM on December 29, 2016
posted by true at 7:26 PM on December 29, 2016
Best answer: Huh. I understood that it was considered rude to do things like elaborate conditioning routines, shampoo with malodorous treatment shampoo, and shave your legs at the gym shower. For that reason I showered before I left the house. That one time. Also put sunscreen on my face and exposed body areas.
I guess if you don't have anything detailed to do in the shower each day and/or can do so without violating social norms, morning would then be the most efficient time to go because you get it over with.
Addressing this just in case it's something that's creating a mental barrier for you, OP: Women do their normal morning showering routine in my gym all the time, including shaving, elaborate conditioning routines, and applying sunscreen. Also blow-drying their hair, putting curlers in their hair, and putting on full make-up. This has been true of multiple gyms of which I've been a member. Doing your normal getting-ready routine at the gym is not violating any social norms I have ever seen.
posted by lazuli at 7:43 PM on December 29, 2016 [17 favorites]
I guess if you don't have anything detailed to do in the shower each day and/or can do so without violating social norms, morning would then be the most efficient time to go because you get it over with.
Addressing this just in case it's something that's creating a mental barrier for you, OP: Women do their normal morning showering routine in my gym all the time, including shaving, elaborate conditioning routines, and applying sunscreen. Also blow-drying their hair, putting curlers in their hair, and putting on full make-up. This has been true of multiple gyms of which I've been a member. Doing your normal getting-ready routine at the gym is not violating any social norms I have ever seen.
posted by lazuli at 7:43 PM on December 29, 2016 [17 favorites]
I eat healthier by deciding what I am going to eat for the entire day either the night before or in the morning. When I particularly together I do it a week at a time.
I also make a fruit snack bowl every morning. I peel the oranges, I pluck the grapes, etc... so that they are just there and immediately ready for snacking when I get an urge. That keeps me away from the naughtier snacks which have managed to infiltrate my house. When I want potato chips I eat popcorn instead. Microwaved kernels in a bowl with a teaspoon of olive oil. When popped I add some flavored salt and some nutritional yeast (super cheap and pretty healthy).
For me working out has to be a routine. I want to do it on the same schedule and same time as much as possible. That always means morning workouts for me because I can avoid schedule overruns or energy sags.
posted by srboisvert at 7:44 PM on December 29, 2016 [2 favorites]
I also make a fruit snack bowl every morning. I peel the oranges, I pluck the grapes, etc... so that they are just there and immediately ready for snacking when I get an urge. That keeps me away from the naughtier snacks which have managed to infiltrate my house. When I want potato chips I eat popcorn instead. Microwaved kernels in a bowl with a teaspoon of olive oil. When popped I add some flavored salt and some nutritional yeast (super cheap and pretty healthy).
For me working out has to be a routine. I want to do it on the same schedule and same time as much as possible. That always means morning workouts for me because I can avoid schedule overruns or energy sags.
posted by srboisvert at 7:44 PM on December 29, 2016 [2 favorites]
I fully recognize that this may be cost prohibitive for many people, but I've subscribed to sunbasket and it has really helped with eating healthy. I get 3 vegetarian recipes a week, each makes two - three meals, and the calorie count is always around 500. I make it for dinner, and the second meal goes with me for lunch the next day. I never skip out on making them, even though I hate cooking, because letting one go to waste is like throwing away $20. When I used to grocery shop or do CSAs, much of my produce would go to waste because I didn't have specific recipes to use the stuff for, I'd get lazy, and the produce would rot. I'll be honest, some nights I stare in my fridge saying to myself "God, I hate cooking. Why do I subscribe to a stupid recipe service?" And then I take out the bag and make it anyway. Because I have no other option. It's either make the healthy food, or have no dinner and no lunch tomorrow. (Well, I guess I could order in a pizza, but them I'm spending another $20 and throwing out the $20 in my fridge. And I'm cheap.)
posted by greermahoney at 8:25 PM on December 29, 2016
posted by greermahoney at 8:25 PM on December 29, 2016
I gave up on machines, cut back the cardio significantly, and moved to barbells six months ago; specifically Mark Rippetoe's "Starting Strength" program. I've spent less time working out and am in better shape, which ain't bad.
I swapped an extra meal for a meal replacement shake; Optimum Nutrition's "Pro Gainer". Having a not-unhealthy way to get a meal in without any planning whatsoever is amazing.
posted by talldean at 10:39 PM on December 29, 2016
I swapped an extra meal for a meal replacement shake; Optimum Nutrition's "Pro Gainer". Having a not-unhealthy way to get a meal in without any planning whatsoever is amazing.
posted by talldean at 10:39 PM on December 29, 2016
Have some modest exercise equipment in your home. I have some steps and barbells in my living room, along with a yoga mat and a bar to do push ups and dips with. That way, if you miss a day at the gym, you can still exercise at home.
Weight loss and fitness is more about diet than exercise, but if you have a bad day with one, you can have a good day with the other. Drink water, avoid sugar, don't eat before bed, and get plenty of quality sleep. It's pretty simple if you make it simple.
posted by Fister Roboto at 7:06 PM on December 30, 2016
Weight loss and fitness is more about diet than exercise, but if you have a bad day with one, you can have a good day with the other. Drink water, avoid sugar, don't eat before bed, and get plenty of quality sleep. It's pretty simple if you make it simple.
posted by Fister Roboto at 7:06 PM on December 30, 2016
This thread is closed to new comments.
find a training program that you *truly* enjoy and can geek out about. i like stronglifts 5x5 because it appeals to my desire to lift heavy, track progress, and is so rewardingly measurable over time. it's also already planned, so i don't have to stress or wonder about what to do that day, and it never takes more than 45mins-1hr. ymmv.
posted by crawfo at 12:34 PM on December 29, 2016 [16 favorites]