In need of advice

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  • Andi64
    replied
    A little off topic, but since you mentioned your aching feet: Good shoes are the key. Try to get bespoke insoles for your shoes. It will change your life. They will cost you, but looking at the hours you spend on your feet, I know that's money well spent.
    All the best.
    Andi

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  • thinman
    replied
    Originally posted by Soulfly View Post
    [B][URL="https://darebee.com/hive/member/48852-nihopaloa"]

    @thinman getting a new job in this state of the economy is a risky business, so i will hold onto your advice for the time being
    I had a job at a copper tubing factory that changed 3 eight hour shifts every 2 weeks, it really messed my health and ended up with pneumonia. 8 hour shifts but to get over time you had to do 4 hour, total 12 and 5 days a week coz I was a temp.

    Continental 12 hour shifts are so they don't pay over time, they went continental sometime after I left, previous some guys did two 12 hour shifts on the weekend as a regular shift and got paid 40 hours, Saturday is double time and Sundays are triple. It was a Canadian company then an American company bought them and with going continental eliminated overtime pay.

    I did landscaping for 4 years with another guy then got into working for a builder, detached condo sites and got paid to workout.

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  • Soulfly
    replied
    Nihopaloa short answer "No", long answer ... we have a canteen at work so basically i eat whatever they make there which is a limited choice to put it lightly, and the protein quantity is low, i try to eat more protein for dinner (when i get home) but even with that i don't think it's enough. in terms of sleep i go to bed around 23h (sometimes 22:00 - 22:30 depends on how tired i am) and i wake up every morning at 06:30, i think that is a good regime, also i drink around 150ml of coffee every morning when i get up, i don't really feel tired through the day

    CarbonaraTamara That's what i thought too, but i've been at this job for a year now and i don't see any improvement other than my feet hurting. my conclusion is that just walking is not enough.

    @thinman getting a new job in this state of the economy is a risky business, so i will hold onto your advice for the time being

    @Andi64 that's what i am planning on doing, pick a full circuit workout and see where that takes me, two days of full body workout and then two days of rest, i don't expect great results but at least i am trying to find balance.

    Thank you all once again.

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  • CarbonaraTamara
    replied
    Just wanted to point out that if you are walking 12K to 15K steps on your work days, you are doing something on those days! Not like you're sitting at a desk.

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  • thinman
    replied
    Get a steady 8 day job.

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  • Guest's Avatar
    Guest replied
    I'm going to throw in another possible piece of the puzzle in addition to all the other good advice already given:
    How does your sleep and nutrition look? Do you get enough (quality) sleep, or as much as possible in your situation? Do you eat enough for according to your goals? You probably should see that you get at least enough calories in to hit your maintenance. Not to forget about protein. I've made the experience that whenever I don't eat enough or neglect my protein intake, my progress stalls. That could be something worth looking into for you.

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  • Andi64
    replied
    Maybe have a look at the workout templates provided here. Special needs call for special measures. Obviously your situation can not be resolved by the cookie-cutter solution the programs provide.Yesterday, I posted a short guide how you could use them here in this post. I am sure you can bend a training-plan to your needs.
    All the best
    Andi

    Leave a comment:


  • Soulfly
    replied
    thank you all for your suggestions, you certainly gave me some ideas to think over.
    I work at a small factory as an electrician, which doesn't sound the most tiring job, but i walk around 12k-15k steps a day, by the time get home my feet are burning and i am starving, and some times i am just too tiered and just go to bed, so exercising is out of the question.
    But certainly my system is not working so i need to change things around. What i am thinking of doing is to combine all of your advices and try and do Full Body workouts, go the extra mile and do a bit more on my days that i am free.
    Either way i have nothing to lose and i have the time to experiment, i will try this new approach for the next 3 weeks and see what happens.
    Thank you once again for your suggestions, you've been a real help.

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  • mcpayton
    replied
    Are you unable to work out at all on the days you work the 12 hour shift ? Would a shorter workout on those days be possible ? I believe that something, even a little, is better than nothing, so if at all possible I would try to do even a shorter/easier workout on my work days, then maybe extra on the others.
    A program that comes to mind is Full Circuit which is two days of 21 minutes (non-stop) then two days of 9 minutes (non-stop), then back to 21, etc. Maybe something like that, then add a challenge on your non-working days ?
    Or do a program/regular workout on your non-working days and a challenge (which are typically quicker) on your work days ? Or, I don't know what you can do at work if you have down time, but there are also "office friendly" workouts that while less intense are at least something.
    Just a few ideas. But even if that doesn't work, or if you really can't exercise on your 12 hour shift days, even every two days is likely better than nothing.
    Darebee really does have a lot to offer so I think it can be made to fit almost any reasonable schedule. Good luck.

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  • CaptainCanuck
    replied
    Programs are designed to produce certain results over specific periods, but they are still made up of 30 (or 60 or 90) different workouts and so it is always OK to do a program, just like it is OK to do any workout on this site.

    I have been in your situation before, working 12 hours shifts, some times 5 days in a row alternating between day and night shifts. The most important thing I found was to have at least some momentum even when I couldn't commit to an exercise schedule. With that in mind, you might want to consider a work-day schedule and then a day-off schedule. My wife is working a similar schedule right now and we still work out almost every day but we take it easy on her work days and then do harder workouts on her days off. The most important thing is to keep going!

    I would therefore recommend two programs, something like Foundation or Baseline for work days and whatever else for your days off. Maybe Ironborn if you want to make use of the weights.

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  • Fremen
    replied
    In my opinion you can do any program, it will simply take longer to finish it but it is also true that you can push harder since you have more rest days

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  • Soloakel
    replied
    I would not do a program not yet but start with the daily dare and workout of the day

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  • Soulfly
    started a topic In need of advice

    In need of advice

    I work in shifts (two days 12 hour shifts and than two days rest) so i can't follow a proper everyday workout program like i did in the past, which is the main reason why i stopped exercising a couple of years ago.
    So i try to take advantage of the two days off work i have and exercise whenever i can. I've been doing it for the past month and i haven't noticed any improvement in terms of body tone or strength.
    I have two 10kg dumbbells and i have a crossbar outside of my building that i can just about do some dips on it (it is a bit short so i can't do pull-ups on it). With that i try to do one day of upper body and the second day i do either leg day or core.
    My question being, is there a particular program i can follow that takes in consideration of the two days without exercise and still get good results or i need to accept the fact that the progress will be slow.
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