Productive workout routines for those with compact schedules.....

scorpionldr · #1 02-06-2011, 11:23 AM

Hey guys,

So I finally ended up finding a job, after months of not being able to find one. I'm doing rebilling for a tire company, so its not exactly the place I want to be, but everyone's pretty chill, the dress code is minimal (Don't show up with "Big Johnson" t-shirts or nude, and your prettymuch good to go), and the atmosphere is ok.

Now the bad news:
1. I'm gonna be looking at 55 hours of work a week, plus a weekly rehearsal with my cover band, plus a weekly wednesday guitar course I signed up for at the local community college, as it also enables me free gym access (though the gym closes at 8pm

).
2. The work might go even further. I'm not sure, but I have a pretty suspicious missed call on my cell that came from a similar indirect number related to my work.
3. I don't know how long this could last, but I find myself at risk for putting on the weight I lost this past summer, plus a lot more.

#3 is definitely the biggest worry, as I don't want to revert back to where I was, but honestly, I'm not sure what to do to get a good workout set up. For one, I work 8:30 to 6 five days a week, plus 7-12/1 on Saturdays, and I've heard about possible Sundays. Second, the time even in between all that is stretching things thinner. I have a half hour trip from my home to my job, so to leave at 6pm to get there to 7, to spend the time for dinner with my family (20-30 mins) as well as getting to the school and the trip (as well as finding parking) taking 20 minutes, things are really tight.

I was wondering if others shared the air-tight schedule and had successfully figured out a way to take care of themselves amidst finding their offices to be their new homes

.

Ziltoid · #2 02-06-2011, 11:33 AM

Type of workout? Now I know next to nothing but I'm pretty it would help the "know-it" guys to know what kind of workouts you want to do

Also at what time does the gym opens? Seeing you only work at 8:30 going before might be an option.

bassrique · #3 02-06-2011, 11:43 AM

Considering a good portion of the time taken for a workout is spent driving, think about a TRX suspension trainer. You can use it just about anywhere and it'll work your entire body with a myriad of exercises. Check out YouTube for plenty of vids.

TJ55 · #4 02-06-2011, 11:50 AM

What Ziltoid said + what are your goals? Maintain or further weight loss? The key to weight management is your eating habits. That being said, a good workout routine has more benefits than simply weight related results.

ETA: The suspension trainers are nice, but I believe they are on the expensive side. If you want to go this route you can make something for a fraction of the cost.

Ziltoid · #5 02-06-2011, 12:01 PM

I have an article here from a cycling magazine. Just to give you an idea if cardio is your thing, I'll scan the page later if you want.

Here's the 3 they propose if you have 30-45min

1)Intervals
Warm 5-10, 12- 30second blasts with 2.5min in between

2)Spins up
Warm for 5min, get on your smallest gear and spin as fast as you can while keeping a "calm" upper-body, do this 1 min recover 3min, repeat 6 times

3)The meander
Just ride, no computer, for the time you have

bassrique · #6 02-06-2011, 12:04 PM

Quote:

Originally Posted by TJ55

What Ziltoid said + what are your goals? Maintain or further weight loss? The key to weight management is your eating habits. That being said, a good workout routine has more benefits than simply weight related results.

ETA: The suspension trainers are nice, but I believe they are on the expensive side. If you want to go this route you can make something for a fraction of the cost.

Yeah, they add DVDs and other things to make a package and charge more than i'd pay, so I picked mine up on ebay for ~$90. And if you are handy with nylon webbing, I agree that it wouldn't be hard to make one.

On the other hand, if you're going to use it frequently and change your life for the better, the ~200 bucks is worth it, and cheaper than a gym.

Ziltoid · #7 02-06-2011, 12:10 PM

Here's the scan anyways figured it couldn't hurt

Chebass88 · #8 02-06-2011, 12:28 PM

Provided you are capable of doing the exercises with VERY GOOD form, crossfit workouts are usually quick, under 30 minutes. They also can be scaled (there is a link to BrandX scaling of the workouts posted for beginners / intermediate / etc.). website: crossfit.com

As an example, they have a workout called "Fran"

21 Reps "Thrusters" (front squat followed by push press), 95lb
21 pullups (can be kipping-type pullups or regular, strict pullups - chinups okay also...)
15 "Thrusters"
15 pullups
9 thrusters
9 pullups

Folks who are used to these motions strive to get this done at sub-5:00 times. So, assuming a 10 minute warmup & 5-10 minute cooldown, that would mean a VERY hard workout within 30 minutes. You could also scale it to 65lb or 45lb, or 135lb, etc.

NOTE OF CAUTION: The emphasis with crossfit is on competition, for time. Form typically suffers with fatigue & speed. Unless you are capable of executing each repetition perfectly, you risk injury. Just a thought.

This will build some nominal strength (not as much as a linear strength program), and conditioning. Probably best program for compact workouts that get the job done.

ian

scorpionldr · #9 02-06-2011, 12:51 PM

Quote:

Originally Posted by TJ55

What Ziltoid said + what are your goals? Maintain or further weight loss? The key to weight management is your eating habits. That being said, a good workout routine has more benefits than simply weight related results.

Simply put, I went to college, went from 190 to 290, have come down to 265/270 and I'm really hurting for any good results thus far. I (imo) prettymuch busted my @$$ the whole way through this past summer, barely seeing results until I took a winter position with UPS for a month, which I saw more results than the entire summer added up to.

I want to continue this drop in weight but frankly when I'm dieting I just seem to be thinking about the next thing I'll "cut out" and when I'm giving into my cravings I'm not really seeing any real damage done, so the working out aspect of life is really important to me because it should make the difference.

Before I took my "wonder position" in this job I was banging out an hour to an hour and a half of treadmill 5 days of the week, but lately that hasn't continued due to feeling stretched for time.

All I know is that I'm going to end up either letting myself go or letting my job go, and at the moment, given the times, I don't want to have to choose.

TJ55 · #10 02-06-2011, 01:18 PM

Working out should be a priority and will make a difference. I certainly didn't aim to downplay that part of a healthy lifestyle. I am a firm believer that you will never out train a bad diet, so your workout supplements your food intake. Simply put: Lift for strength and eat for goals.

I don't like the word "dieting". It makes me think of an unsustainable and temporary way of eating. To lose fat and keep it off you need to change your eating habits overall. You shouldn't have to "cut out" foods you like. You just have to manage what you eat so that your calories in is less than your calories out.

It sounds like your schedule is going to be very hectic so the above workouts will work. You could also look up a program called "Death by Bodyweight". It is a series of workouts starting from beginner level to advanced you could do at your house before you leave for work. Add some running/walking/rowing/elliptical/cycling on alternating days and you will be well on your way to dropping those extra LBS.

iamlowsound · #11 02-06-2011, 02:27 PM

Lunch break walks/runs are a great way to get your cardio in. If you have a hour for lunch, take half of it and run 5k. Diet is the most important thing IMO, so make sure that is great. You can cheat a little bit on it, for example, Saturdays are "hot chocolate days"; aka, I can eat a few sweets on Saturdays, which usually takes place in the form of hot chocolate.

lowsound