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mshort mshort
Thu, Mar 18, 2010 06:03
Help for a 3rd shift worker
I work 3rd shift. I have 3 kids whom I pick up from school. Right now, I average around 4-4 1/2 hours sleep, eat 2 meals a day, and exercise almost daily (but not at the same time every day). Have been hitting the gym pretty regular since December, just not seeing results. Any advice on what I can do?

lelogosdemoi lelogosdemoi
Charlotte NC
Fri, Mar 19, 2010 09:03
Plan for meals
Wow - you have a lot on your plate, I have a lot of respect for people who can juggle that much and still make time for exercise, major kudos to you for that.

I believe your 2 meals a day are hindering your body's ability to get results from your workouts. Lack of sleep may also be working against you, but I imagine it would be easier schedule-wise for you to eat more vs sleep more so that's where I'd start making changes. Generally the "experts" recommend 6-8 hours of sleep a night...but some people run fine on less, and some people need 9-10 hrs a night to function. You could also adjust your workouts, but at 2 meals a day changing your eating habits stands out as the biggest opportunity to get big results.

I would try to up your meals per day to at least 4, and even 5 or 6 if you can manage it. I recently switched from 4 to 6 (one protein and one fruit or vegetable at each meal) and I have seen immediate positive results (w/in 3 days). The more often you are taking in nutrients, the more efficiently and quickly your body will metabolize your food - plus your metabolism increases every time you eat (working to digest the food) so you'll actually burn more calories throughout the day if you eat the same # of calories but break them up into more meals. Eating every 2-3 hours is ideal, but I'd just try to increase the frequency from where you are now. It will probably require that you plan your meals ahead of time and pack them for the day - it's not as hard as you might think - you can prepare everything the night before (or afternoon b/f work!) and just throw it in a small ice chest when you head out.

You didn't mention water intake - but drinking at least half your body weight in ounces a day will help too.

Good luck!

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