Exercise Routine When You Work At Night?

Question

I am currently a nursing assistant and I work form 7pm- 7am. I wanted to know when is the best time for me to workout because I work at night. I only work three days a week (Tues, Wed, Thurs). I am currently 215lb and I want to lose 80lbs in 1 year. Also when should i eat what would be best to take to work or should I not eat after a certain time. i need help!!!!!

Answer 1

i would suggest that you go monday, wednesday, friday or tuesday, thursday, saturday. if you go t,t,s your best bet is to go after work reason being, your body won't have had any down time or if that's not an option workout around 1 or 2 pm, this way your body is refreshed. you should eat fruits, veggies, fish, poultry, (broiled, steamed or baked not fried) and beef. eat six small, well portioned meals per day w/snacks (yogurt, cottage cheese, nuts (almonds)) in between. drink plenty of water. you probably want to eat about 1200 calories per day. your workout should consist of a mix of cardio (at least 30 minutes and build up from there) as well as weight training (there really is no time limit on weight training, if you do 3 sets of 12-15 reps for each body part you are looking @ 45 min. to an hour). you can get your cardio by just walking and aerobic activity (classes @ a gym, swimming). weight training should be done every other to give your muscles time to recover. start out w/light weights then go from there and remember to do a full body workout. now you can do your upper body 1 day and lower body the next but, to avoid going to the gym everyday (especially if you live a good distance or you just aren't able to) do a full workout every other day. if you lose 2-3 lbs per week (which is a healthy amount to lose on a per week basis) you will lose those 80 lbs in no time.

Answer 2

As I've been mentioning to other people looking for weight loss advice. Your best bet is with a weight lifting routine. Why? Because the best way to lose weight long term is through additional muscle.

Another great thing about weight lifting is, it doesn't take that much time. You could easily get in all of the weight lifting you need in two 20 minute sessions a week.

Lift weights to gain muscle. Not to "tone" (there's no such thing.) IE - lift large amounts of weights slowly. Not small amounts quickly.

Why is additional muscle so important to losing weight? Because each pound of muscle burns 50 calories a day while each pound of fat burns only 2 calories a day. In other words if you add 10 pounds of muscle you burn an additional 500 calories a day which would (even if you keep your diet exactly the same) lose you 1 pound per week.

Now imagine you add a sensible diet with that weight lifting routine?

Answer 3

I say switch it up. Why limit your self to one time period. Just calculate how many hours you want to work out a week and do so. That is , unless you lack the self push to keep track and continue to try. If just talking and planning on how to lose weight was effective I have Friends that would have been sucked into inner space a while ago.

Answer 4

you have bad hours. when do you have the most energy before work or after.
that is the best time to go to the gym
I go at 5 a.m. on weekdays and go to work at 8 a.m. right now.
always subject to change on schedule

Answer 5

thats extremely good! well success sticking to it even though! how approximately doing day one million- three units of 15 push-ups, (at the wall (90o attitude) two units of fifty leaping jacks two units of five minutes jog in location day two- two units of 20 sit down united states2 units of 10 up and downs (i name them up and downs ut it is put on you bend over, lay down, move up, bend over lay down rise up.) --run round your block.. trade so u dont lose interest

Answer 6

go for a walk and never come back.