Hi! Weight loss anon, here. It’s been a while. I’m happy to share I’ve lost over 60lbs since I first sent you an ask! Lol
I’m back looking for advice again, hope you’re still around…
If I remember you worked out at home, right? I’ve recently cancelled my gym membership (45 a month and they were hiking it up another 5 🙄) and am worried about losing all my progress. I have a sedentary job and going to the gym kept me on track. I know walking is an alternative but it’s so easy to fall off the wagon. I won’t do PF, they’re just too scummy.
Staying in a calorie deficit is half the battle, so what advice do you have for at home exercising?
This is AMAZING 🤩 Super proud of you for the hard work and consistency you’ve put in!
I do work out at home and have a home gym setup currently, which I know isn’t always feasible for everyone. What are your goals? To lose more fat? Have you reached your fat loss goal and are now looking to build muscle and tone up? Are you looking to just be active in general or build cardiovascular health?
To lose fat it’s mostly going to be diet and work in the kitchen - I’d say 85% at least. Being in a caloric deficit from focusing on your diet helps you lose fat, and working out just helps you lose fat a bit fast while toning up. Although, I know I don’t need to tell you this since you’ve already lost 60lbs, but this is mostly for anyone who may be reading!
If you’re looking to build muscle and tone up, I’d say start out with getting some dumbbells and a mat. Eventually a bench maybe, if you enjoy exercises that involve bench stuff. You can either do your own thing like you were at the gym, or you can work out with a video. There are plenty of free ones on YouTube as well as subscription options.
If your goal is still to lose more fat, I would suggest a few workouts a week to tone alongside increasing your NEAT (non-exercise activity thermogenesis). These will be things like taking the stairs instead of the elevator/escalator, parking at the furthest parking spot in the lot, standing at your desk if you work in an office (you can get a riser to put your monitors on so that you can lift it and lower it), maybe even get an under the desk elliptical.
I also work a sedentary job, but here are things that I do to help get some movement in:
- 20 minute walk before work to get blood flowing (this helps put me in a good mood and boosts my mental health)
- Using my two 15 minute breaks to talk a short walk or do some much-needed stretching
- Meal prep my lunch and eat while I work, then use my 30 minute lunch break to take a midday walk to get some air and move around
- 20-40 minute walk after work
Believe it or not, all of these walks that I do are more so for my mental health than for exercise or to burn calories. It boosts the endorphins, and getting fresh air feels really nice after being inside all day. I use this time to listen to podcasts or audiobooks that I enjoy. I only allow myself to listen to these things when I’m walking, so it also gives me something to look forward to and get excited about.
Sounds like you’ve already built a strong foundation of good habits and routine. The gym may have helped keep you on track, but you’ve still got the knowledge that you’ve gained as well as your meal routine, which is the most important part of the equation. The gym can be replaced with many other options for movement, so I have no doubt that you will continue down that path toward reaching your goals.