I’ve been overweight since childhood and in the last couple of years shed about 60 pounds. I want to take things to the next level and transform my body (dadbod to toned), but working out (mostly cardio so far) *feels* like a chore after a long day of work and like I don’t have much time to myself.
Any tips or lessons from those who’ve made these kinds of transformations?
11 comments
Find something you enjoy doing and do that. It could be walking, going to the gym, cycling, a martial art, rock climbing.. whatever it is, put some effort into finding it and enjoy being active.
I’ve never thought of exercise as a chore, because of the multiple benefits.
What do you do at lunchtime? I always go for a walk.
Do you have a bicycle. Could you cycle to work?
It’s a lot easier to shed fat by controlling diet than by exercising it off. Focusing on nailing your diet will produce good results.
Like others have said, as far as exercise goes- I’ve found activity based exercise a lot easier to do multiple times per week. Martial arts is what does it for me.
I believe there’s a school of thought that primarily focusing on weight/resistance training over cardio is the key. Muscle building burns fat longer. Do you like lifting, push-ups? It worked for me.
My wife eats super healthy and works out as her main hobby. Just being around people that take health seriously helps a lot. I suggest reaching out to friends who live a healthy lifestyle and make your social circle people who live healthy.
My other tip is to work out first thing in the morning. It is way easier to work out early then it is to try and go to the gym after doing stuff all day and being dead tired.
Last, I can’t do cardio on a treadmill. I’d rather die than do that. I can however snowboard, ski, play soccer, surf, swim, hike, etc. Try to find activities that you enjoy that double up as part of your fitness. I lift regularly but I always frame it in my head as doing weights so I can enjoy playing soccer, golf, etc more later.
Once you start seeing the changes and liking what you see it becomes more enjoyable.
I had to kick myself out of bed for 3-4months to go to the gym, but now I like what I see in the mirror and can’t wait to finish work and have good workout session…
Get an Oculus Quest 2 with some fitness games in it. A late-bloomer, always slightly overweight girl here – exercise is just not in my nature.
Game-ifying it, however, has made it both enjoyable and beneficial. I have been sticking to it for over a year, too. I improved both my muscles, stamina and reaction times. Right now I find myself having to rest, because I gamed too hard and overstrained my shoulder muscles – but it’s hard because I want to come back to the game already!!! That’s how good it is.
It is not a miracle cure, but I am bringing it up because as I said exercise was just never me, and the VR headset actually made it fun and desirable, which IMO is incredible. Mind you, diet is a big player in this game. It takes a minute to ingest 200 calories, it takes 30 minutes to burn 200 calories.
Hit the gym. Before work if you can. You don’t have to lift heavy. Most importantly. Lift with good form. Second most. Do a shit ton of reps.
You will see results quickly and you will feel awesome afterwards
Working out feels like a chore sometimes. I stopped t the gym over a year ago, and only in late January realised I want to get fit again.
All I do is 30mins every morning, roll out of bed, do it naked if I cbf getting dressed. The aim isn’t to become a buff guy overnight and sacrifice my life and energy for a gym routine, but to slowly put on muscle over the year with very little effort. Good news is, this method also increases your longevity by not over taxing your body.
But kettlebells, I’ve got a light medium and heavy set (I’m a short guy so that means 2x4kg, 2x12kg, 2x20kg – find what works for you).
You’re going to be taking 2 min breaks in between sets, 3 sets per workout. In between rest times if you’re feeling it use the downtime for basic stretching or mobility work.
Day one – Chest
Day two – Cardio (run / power walk – if the workout is less than 30mins, fill in the rest of time with accessories or targeted work)
Day three – Back
Day four – Cardio
Day five – Shoulders
Day six – Cardio
And on day seven I play tennis.
On your non-cardio days you will have time to fit in some leg work, either kettlebell swings to failure, or a few sets of squats/deadlift however you’re feeling that day.
Make a routine for your wake up time, so that you wake up everyday at the same time with enough space to do this 30min routine. In 3 months I’ve already gained considerate muscle and am looking quite fit and lean, as others I’ve met have commented on. You won’t be “buff af”, but perhaps after a year or two you’ll be there. You will however be toned, with functional muscle, and start everyday with a mental boost.
Integrate the improvements to your current schedule. Cooking food for the day? Cook healthier food. Going to work? Close enough to walk or bike? Do that. Able to exercise at home while doing something you like? Gaming or Tv + pedaling on a floor pedaler.
I don’t know your daily routine but try integrating first before you conclude the additional time slot for exercise is necessary.
Intermittent fasting was the ONLY diet that worked for me, long term.
Lose the fat and the muscles will show.
You will also not develop big muscles with Cardio. But lose the fat first.