Hello!
I finally discovered this thread, after they took down my beloved Health&Fitness room on PS! I’ve been devasted. I loved sharing our fitness journeys and helping one another
If it helps, I usually eat a poached egg from the microwave or eat a scrambled egg for breakfast.
When I'm at home for lunch, I usually have a wrap (hopefully protein wrap) with meat, butter, maybe cheese. If I'm at the office, I usually either have a burrito or a pizza (not proud, but it's cheapest food near me). I used to get 1-2 sushi rolls, but each cost $5 aud. A subway six-inch would cost $8 at least.
As for dinner, I try to have meat and every second day I have a chocolate paddlepop for dessert.
Sometimes I walk about 5000 steps on average when I work from home, but it's not guaranteed since I sometimes finish work late.
Are there any exercises that I can do at home that will ensure I can lose body fat and weight?
Edit: I usually have museli bars for snacks
Ok, it sounds like you are very busy and already doing good, but with just a few tweaks you’ll be thriving.
You could try reducing hyper-processed foods and eating them more rarely, you could try to substitute them with some fruits or yogurts as snacks/desserts. It’s fine eating pizza and burrito at the office, as it’s the cheapest as you said and always delicious.
Try to get your daily protein intake and be hydrated, being consistent will bring results.
As you know, you don’t wanna lose weight, but mainly fat. Losing just weight is pretty easy, but that means losing mostly water weight + muscles + some fats, cutting the carbs and upping our calories deficit. You could try tracking your calories with an app, it could help you to be consistent and be in a deficit. Doing intense exercise (like lifting weights) is even better, cause it doesn’t slow your metabolism like just losing weight (mostly muscles and water). Basically to lose weight, mainly fat, a calorie deficit is what you need, but that doesn’t mean to exercise more than you eat, but that means our entire life does need to burn more calories, still exercise is a crucial part to get a better body composition + better metabolism + burning calories (studies:
NEAT burning up to +2,000 calories per day :
PMID: 25905303
PMID: 9880251)
For the exercises, it depends on how much time and energies you got after a long day of work and how used you are to training.
I would recommend doing high effort workouts, with a focus on building muscle and bettering our metabolism and of course burning calories!
I would divide it in two days that you could alternate between, and train even 4/5 times a week.
Day 1: 3x8 pushups, 3 times 12 incline pushups (more easy) + 8 inverted row (using even something like water bottles), 2 or 3 times wall push-up hold (holding for 20/30 secs), plank
Day 2: jumping jacks warmup, bulgarian split squats [very difficult](4 sets-5 reps), jump squats (3 sets-8/10 reps), single leg calf raises (3 sets-15 reps per leg), crunches and leg raises
This is a simpler variation of an home workout I used to do in 2022 and it helped me get a lot stronger to reach my goals in swimming and surflifesaving competitions.
I hope at least some of this can help you lose body fat and reach your fitness goals!
