I've reached my breaking point and I need help. I am an overworked medical transcriptionist who sits at the computer anywhere from 10-14 hours a day 6-7 days a week. Over the last couple of years I have really packed on the pounds. I know I need to eat better and exercise more - well exericse period. I work at home and you'd think I could find some time but I am honestly overworked and at the end of the day I'm whipped. What I have noticed that has really gotten out of control is the girth of my abdomen. Now I am getting excruciating lower backaches that I am sure is from the weight around my middle. I feel like I can't win for losing. I want to walk but after about 5 minutes my lower back kills. I have problems with my wrists and elbows from all the typing. I really do want to get on track but I feel overwhelmed. I even have a stationary bike in my office because I thought that would be better on my lower back but honestly I never get on it. I'm sure once I can shrink my middle a bit my back will improve and I will be able to start walking again. Is there anyone out there who can help me get back on track??? When I was in my 20's and 30's and even my early 40's I was considered what they call today 'hot'. Now I'm 53 and 100 lbs overweight. Help!!!!!!
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I'm a mess
- Thread starter docMT
- Start date
Welcome DocMT,
I have been traveling 2 - 3 times / month for 4 or 5 days for the last 15 years. 3 years ago, I was 217# with a 36 pant size and ashamed to take off my shirt. Like you, I told myself that I was too busy or too tired to work out. But, what I realized was that by forcing myself to go, I would get more energy from the workout that would get me through the day. Now, I am able to drag my tired @$$ to the gym in the morning or even after a long, hard day like that ... and you can too!
Now, I go shirtless often and wear a 32/33 pant size and think I look pretty good for my age.
I have been traveling 2 - 3 times / month for 4 or 5 days for the last 15 years. 3 years ago, I was 217# with a 36 pant size and ashamed to take off my shirt. Like you, I told myself that I was too busy or too tired to work out. But, what I realized was that by forcing myself to go, I would get more energy from the workout that would get me through the day. Now, I am able to drag my tired @$$ to the gym in the morning or even after a long, hard day like that ... and you can too!
Now, I go shirtless often and wear a 32/33 pant size and think I look pretty good for my age.
Hey, because you work at home for long hours I think you should look into greasing the grove workouts. Basically you breakup the sets over the day, not just spending a straight hour or two working out.
Such as, every hour, on the hour, you do a set movements. The number or reps and exercises is up to you. You can even add weights for things like rows, or add pull-ups
7am
3 push-ups
10 body weight squats
10 crunches
8am
3 push-ups
10 body weight squats
10 crunches
9am
3 push-ups
10 body weight squats
10 crunches
10am
3 push-ups
10 body weight squats
10 crunches
And so on…….
In ten hours you did 10 sets
30 push-ups
100 BW squats
100 crunches
This might not get you sweaty but you will feel the workout at the end of the day. Eating clean is also a major part of losing weight and staying fit.
Such as, every hour, on the hour, you do a set movements. The number or reps and exercises is up to you. You can even add weights for things like rows, or add pull-ups
7am
3 push-ups
10 body weight squats
10 crunches
8am
3 push-ups
10 body weight squats
10 crunches
9am
3 push-ups
10 body weight squats
10 crunches
10am
3 push-ups
10 body weight squats
10 crunches
And so on…….
In ten hours you did 10 sets
30 push-ups
100 BW squats
100 crunches
This might not get you sweaty but you will feel the workout at the end of the day. Eating clean is also a major part of losing weight and staying fit.
you could add 5 min on the bike as well every hour and over the weeks add and extra min every week untill you are riden that thing like Lance Armstrong!!!
The lower back soreness is likely from a weak lower back. Especially considering you're stuck in a chair for hours and hours, it's likely that you are in need of hip/back extension exercises.
The biggest thing you can do, though, is eat better. Look at the nutrition stickies. Check out johnberardi.com in the articles section.
The biggest thing you can do, though, is eat better. Look at the nutrition stickies. Check out johnberardi.com in the articles section.
I have fallen into your same category of sittin behind a desk 95% of the day so I know where your coming from. If your really that strapped for time then at the very least since you work at home you can take 5-10 minute walks around your house or yard once an hour. Or some pushups against a counter top if your not ready for floor pushups, or maybe a few crunches right next to the desk chair. There are many homemade things you can come up with. On top of that, stay away from soda's or too much coffee, drink lotsa water. I have since changed my career due to your same problem, I know thats not always an option but your health should come before anything or what good is it in the long run? Best of luck to you !
Johnny
Johnny