How do you guys with irregular work schedules do it??

[Hard-worker32]

Would like to loose my belly fat.

I'm an airline pilot currently working an inconsistent schedule. For example next month I fly 10pm-1am sleep 2 hrs. then work 4am-7am. Come home sleep for 3-4 hrs. I pull this overnight schedule 17 days a month. The rest of the days I live a normal life sleeping at 12am, wake at 9am.

Here is my info:
30yr old white male. 177 lbs. 120/70 blood pressure, 60 resting heart rate. Get to work out 3 times a week. Been feeling really tired and slowly gaining weight over last 2 years.

I eat healthy at home but on the road I eat whatever I can. I am always starving after reduced sleep and shift changes. You can't find very many healthy options at the airport or the hotel at 1am.

This is what I do at the gym:
10 mins of running at 6mph or sprint to 1 mile
Stretching entire body
40 push-ups
Ab machine at gym
8 power cleans to full overhead @ 25lb plates then 35lbs.
Bicep curls and Tricep extensions
At this point I feel light headed or exhausted and usually leave the gym

 

[Albert Smith]

Why are not you using the rest 13 days of your free time wisely? Use those 13 days fruitfully. Don’t fret there are lots of easy and short ways to cut the stomach fat quickly. All it need is your full commitment.
Here is the one way you may follow:

• Stop eating foods that encourage your body to hold onto fat like simple carbohydrates found in foods like pasta, sugar and refined flour. These foods can cause abdominal bloating and are hard to digest, which means the fats they contain are often stored rather than burned. Avoid drinking alcohol as well, since it can cause your body to hold onto water, which keeps your belly expanded.

• Eat a healthy diet that's full of fresh produce including citrus fruits, which can speed up your metabolism. Other foods to include in your diet include vegetables, nuts, and lean protein like fish, yogurt, whole grains and at least eight 8-oz. glasses of water each day.

• Take part in cardiovascular exercises like jogging, bike riding, running, swimming, aerobics, kickboxing or anything else you enjoy for at least 30 minutes a day to burn calories and fat. As an added benefit, working out every day improves your heart health and can reduce your risk of heart disease and diabetes.

• Perform crunches to tighten up your abdominal muscles. Try doing 10 repetitions to start and slowly increase that number over time. Crunches will burn a few calories, but they won't burn fat just on your belly. Spot reduction isn't possible. What crunches will do is firm your muscles so that once weight starts to burn off; you'll have a slim and sleek stomach to show off.

• Perform leg raises in sets of 10, twice a day. This exercise will tighten your lower abdominal muscles, which are often neglected during crunches. Though not a big fat burner in and of itself, leg raises tighten your stomach so once you lose weight; you'll have a firm and tight belly to reveal.

Hopefully, it would help.