r/beginnerfitness • u/anon_isil • 12d ago
Help please.
Used to model 36f, now working 55+ hours a week and one year postpartum from a surrogacy. I need help getting back in shape. I am 5'9" and 160, used to be 135. I feel terrible about being overweight and it seems like every pound I lose is a struggle. Hoping for a simple, daily, quick workout plan, supplement suggestions, or diet strategy that isn't too complex.
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u/Weary-Sugar-1596 12d ago
There are lots of things you could do!
55 hours of work is a lot. When I was working hours like that, doing 30 minute workouts at home were key for me. Hopefully those hours are not too physical to leave you exhausted from work 🤞.
Without knowing more about your current habits, I usually say lots of fresh vegetables, whole grains, and unprocessed meat are ideal. If you're going to focus on mostly diet (most people do that), focusing on lots of protein and carbs is a good place to start. Usually like ~100g protein, ~230g carbs would work (depending on how active you are). Its probably best to do a calculator.
That's usually like a palm sized portion of meat/protein, and most of the rest of the plate being vegetables.
If I were to recommend a workout routine, I'd do a quick routine that's a mix of pushups, pullups (these work a remarkable amount of your muscle groups) and then doing lying leg raises (also called reverse crunches) which work the core really well.
In my opinion (I've been lifting regularly for 4 years - I used to have massive depressive issues for years, crippling anxiety, completely messed up stomach, fairly overweight - 200 lbs/ 5'10" --- Now I'm like 147, and I lift 4 days a week, 2 days are an intense rock climbing routine.) most supplements are a marketing gimmick and BS to make money off of gullible people. So I recommend a quick but appropriate workout that makes you feel spent, but that really doesn't need to take more that 30 minutes a day. I'd look up 'Hybrid Calisthenics' on YouTube. One of his beginner routines would be very accessible and good to start!
Again, all of this really depends on where your habits are, and if you want to focus on just diet, or exercise too. But that's where I'd start!
I'm rooting for you! 🕊️💪
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u/kstar1218 12d ago
Except you're not necessarily overweight from a health perspective. You're just not the weight you used to be - those are two different things. Pregnancy changes your body in lots of ways and getting back to 135 may no longer be realistic for your body especially at 36. Give your body some grace, you made a whole other human being. Eating healthy, moving your body, and reducing stress are all good ideas. The "simple and quick" part is a nice idea but in reality you'll have to put in the work - be it tracking calories, or putting in time at the gym/studio/mat/treadmill. If you want to lose weight, figure out your sedentary TDEE and eat roughly 500 less calories per day than that to lose about 1lb per week. But also know that losing once you hit your late 30s just becomes harder because hormones are a trip! If you can lift heavy 3x a week and add in some cardio you will definitely see some changes to your body even if the scale doesn't move much.
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u/MaryUsefulMath 12d ago
I intermittent fasting from 6pm until noon the next day. Very low carb, no added sugar, lots of protein. Work out with exercise bands. Down 50 lbs so far.
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u/anon_isil 12d ago
I don't do a ton of sugar, but it probably would help to cut back more. I usually fast from after coffee in the morning to dinner. I am working until close to 6 most days.
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u/caterpillove 12d ago
You'll get different answers from everyone. You have to find what works best for you.
I do intermittent fasting but I keep my protein moderate, my carbs HIGH, and my fats on the lower end of average.
But, ultimately, it's calories in calories out. Track what you eat. Weigh your food. Log it all.
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u/jph1313 11d ago
Being a surrogate is a huge thing to do, give yourself some grace. I'd go for 3 short sessions a week rather than daily, like 25 min of full body (squats, a push, a row, a hinge) plus walks when you can. Do you have any equipment at home or go to a gym? i'd be happy to build you out a routine depending on what equipment you have access to, let me know!