As a shift worker I have to find ways to such schedule out my days/eves/mids. Luckily my work supplies me with time for my workouts (as we have an hour and a half gym time on shift). Its a good gig like that. So I drafted up a slight diet change for me, and some workout plans.
Note below that I mention Xbox Fitness. Thats because I love and use Xbox Fitness. Its been essential to my weight loss to date!
My dietary changes may not be the healthiest either, but should they be unhealthy, that seems like someone elses problem. But really they are my problem but I am working on it and changing and adjusting daily. These are just base guidelines to my health and fitness routine. And so far they are working out for me.
Waist: 32-34” (high school size)
Daily (When at work):
Xbox Fitness (before or/and after work)
- Tai Chi: Warmup
- Tai Chi: Session (1/2/3/4/5)(a/b) based on rotation (approx. duration 35 minutes) (Minimum 30 minutes)
Elliptical (Except on LEG Day, no Elliptical on Leg Day):
- Incline: 100 Incline
- Resistance: 4 (or 5)
- Duration: 30 Minutes
Strength Exercise:
-
- Sets: Minimum of 5
-
- Reps: 10 per set
- Duration: 45
Weight: Medium weight (except leg and back day, go high)
Treadmill or Walk outside:
- Incline: 2
- Duration 30 Minutes
- Speed: 4.5km per hour
This is to be done at least twice a day while on days off for maximum results!
Xbox Fitness: (At least 30 minutes a day)
- Tai Chi: Warmup
- Pilates: Core Workout
- 10 Minute Solution: Kick Boxing
Minimum Time on Days off of work: 1hr 30 minutes of exercise per day (that’s easy to achieve)
simmydizzle
I am a Veteran with 20+ years in the Forces, Father, Widower, Gamer, and casual meme enjoyer. My time in uniform and loss in life has given me a dark humour that I have branded as professional level degeneracy. I aim to spark humour in others with my dark tales that I tell with an upbeat charm.
