How to exercise for weight loss on a VERY busy schedule?

Posted by admin on 07/04/2011

Hi,I did the following:

Question: How to exercise for weight loss on a VERY busy schedule?
I’m about to go back to college after graduating two years ago and I’m planning to keep my full time job.

I’ve been trying very hard to turn my eating habits around. I’m highly aware that if I want to lose weight, I MUST have a healthy diet and retain healthy eating habits.

I work behind a desk for 40 hours every week and it hasn’t been very conducive for weight loss. I’m used to being on my feet and constantly moving. To be perfectly honest, sitting down all day makes me more exhausted than being on my feet, and it makes my back and knees ache, so when I get off I have a hard time finding the motivation to get up and exercise.

I’m aware I need to exercise 3-5 days every week.

Now, here comes my real question. I need realistic exercise ideas/routines I can do on a seriously busy schedule.

Once classes kick in this is what I have to work with:

MONDAY
I have a 45 minute drive to class.
Class lasts from 8AM-4:30PM with a 30 minute lunch break.
I have a 20 minute drive to work.
Work from 5PM-10PM.
I have a 25 minute drive home.

TUESDAY
I have a 45 minute drive to class.
Class lasts from 8AM-3:30PM with a 30 minute break.
I have a 20 minute drive to work.
Work lasts from 4PM-10PM.
I have a 25 minute drive home.

WEDNESDAY
I have a 45 minute drive to class.
Class lasts from 8AM-4:30PM with a 30 minute break.
I have a 20 minute drive to work.
Work lasts from 5PM-10PM.
I have a 25 minute drive home.

THURSDAY
I have a 45 minute drive to class.
Class lasts from 8AM-3:30PM with a 30 minute break.
I have a 20 minute drive to work.
Work lasts from 4PM-10PM.
I have a 25 minute drive home.

FRIDAY
I have a 25 minute drive to work.
Work lasts from 8AM-6:15PM with a 15 minute break.
I have a 25 minute drive home.

SATURDAY
I will be working a side job, hours depending on when I’m needed. Possibly working from 8AM-9PM.

SUNDAY
I have a 25 minute drive to work.
Work lasts from 8AM-4:15PM with a 15 minute break.
I have a 25 minute drive home.

This is on top of showering, sleeping, caring for my pets, cleaning my house and occasionally (ha) speaking to/seeing my family.

It’s an extremely busy schedule (and I’m already aware I’m not going to be getting the ideal amount of sleep, but, presently I don’t really have any other option).

I already park on the back row of the parking lot at work and make a point to make the walk in and out brisk. My dog typically gets 20-30 minute walks daily. I’ve got my diet under control.

Anyone out there have any exercise tips for a young, busy woman?

The answer in the following:

Answer by Healthone Harket
(Author: payattentiontohealth.blog.com)
You can do the exercise in your office room.
The first step, sitting in a chair before the 2 / 1, back straight, tighten the abdomen, hands held onto the chair back to support the body, feet toes point.

The second step, knees close together, forced to tighten the lower abdomen, thigh lift, both feet off the ground.

The third step is to maintain posture while lifting legs, legs straight, stays 2 – 5 seconds, back in situ.

The fourth step, hands straight up into the 45-degree angle, leaning forward at the same time, forced to tighten the lower abdomen with the breath, inhale back to the normal sitting position.

The fifth step, to get started clenched seat back, arms straight, body leaning forward, head thrown back, eyes to see the ceiling, while tightening the lower abdomen with the breath, inhale back to the normal sitting position.

The main purpose is to eliminate gymnastics belly fat, and only two or three can not see any effect, at least perseverance every morning and afternoon to do two or three times, each time for ten minutes, sustained for three months, you will be able to see the effect, not only to maintain a slim figure, but also relieve tension in work pressure.

Answer by Tommy
This is an easy one. your best time is in the morning. your body will perform better and you will feel better through the day. before breakfast go for a run.

Answer by ny
Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.

What do you think? Answer below