This past year, due to an injury and moving, a lot of that ended for me, but I'm now back to exercising regularly with a rowing machine (3x HIIT rows, 3x slow long rows a week). Once the weather warms back up, or the days are longer at least, I plan to resume running 2x a week replacing a couple of the long slow rows. Additional strength training is primarily body weight right now, with a focus on flexibility as well due to generally poor flexibility (part of what has caused most of my injuries over the years). This is daily, but not terribly high intensity. As I get back into it, it'll become like the rowing, several days of low intensity activity (mostly focused on stretching and flexibility) and several days of HIIT activity. I would like to lift weights, but I don't trust the people here with our COVID rates so no gym, and no good space for a weight setup at home.
And then there's just yard work, not as much now (winter), but I have a reel mower so it takes more effort than other mowers to use and has to be used a bit more often. 20-30 minutes, 2-3x a week depending on rainfall. It was actually a good warmup before the runs.
For general weight management, though, most of it is diet. I eat meat, cheese, eggs, rice, fruit, vegetables, leafy greens. I do still eat pastas and breads, but very little in comparison to most of my life. I still drink sodas, but infrequently, drinking primarily water, coffee, and mate. The loss in activity due to the injury last year caused me to gain weight (about 10lbs) because I didn't adjust my diet much, but it fell off quickly once I started rowing in December.
— 80% of the work is done in the kitchen. Getting your nutrition right is far more important than anything else.
— Integrating physical activity in your life through low friction means. The main roadblock here is the psychological burden of exercising regularly when you don't want to. Hence the more of that burden you offload by integrating it as a habit, the easier it will be. Most of your efforts are to be directed towards making physical activity as friction free as possible
These in turn have their own corollaries
— Thinking in terms of specific diets invites failure as opposed to thinking in terms of lifestyle and changing your relationship to food
— Separating exercise as this high-priority activity that you have to do is an invitation to failure as well, as it increases the psychological burden and unconscious resentment. It's far easier to rediscover the inherent pleasure of physical activity as you sense your strength build and your muscles and heart activate.
I personally run at least 15 minutes per day every day, averaging a 5K per day. I do this first thing in the morning. I wake up, I put on my running stuff, then I walk out the door. I find that the hardest part of exercising is getting out the door, and the hardest part of getting out the door is putting on my running gear, so if I make that literally the first thing I do, then I might as well walk out that door, too. I used to hate running in the morning, but I discovered that it had always been just an excuse. Don't let it be an excuse.
I cross train on alternate days, changing it up between core, chest/arms, and cycling. I take my dog on 20 minute walks twice a day.
I also don't own a car (technically, my wife has a car, but she commutes to work which leaves me at home with no ride), so if I leave the house, I'm walking.
I recognize it's not always possible in suburban/exurban areas, but if there is anything walkable to you, like your local Starbucks or your local drugstore or lunch places, I would really consider walking. I would consider anything less than 1.5mi/2.5km walkable, which should take you about 20-25 minutes each way. I used to live in suburban Atlanta and commute an hour each way, and then I moved to the middle of a city, and within 6 months of just walking to work every day, I had lost 30 pounds. No other physical activity or diet changes at all. Don't underestimate just walking. (Note: if you don't walk much, one mile will hurt your feet -- but within a week or two, your legs will be much stronger, and before you know it, walking 3 miles is nothing at all.)
Hope that helps.
For the period I observed this bulk of my calories came from lentils (and similar stuff) with butter and salt. I ate very little meat or fish, and barely any bread.
To be more mobile I bought VR and played Beat Saber and that was plenty of movement for me. Best thing is it's not excercise. It's just fun and you can spend hours with right songs trying to one-up yourself without feeling tired or bored (which is what I feel after excercising in any fashion for more than 3 minutes).
When I'm in unpopulated area I take walks few times a week (6k-10k steps).
I'm 42 living alone in small apartment and not working, with nearly all entertainment comming from my desktop and my phone.
And fit for me means keeping my bmi in normal range and feeling decently after going up three flights of stairs.
Diet - I do a fast on Mondays and don't eat anything heavy after 6 pm every day.
Sleep - I try my best to sleep at least 6-7 hours every day, usually go to bed around 9 pm.
I hope that helps.
Typically, I do this first thing in the morning as soon as I roll out of bed, so nothing has a chance to sidetrack me from getting it done.
Move your body -> get better/stronger at the movements while burning calories -> eat healthy to take in high quality calories -> sleep/recover well to progress.
Moves: running, lifting, yoga, biking, swimming.
Quality: low intensity, medium, high, sprinting, max power
That's it, just do it.
I started when Mark Zuckerberg did his challenge 3y ago and have been doing it since. To be fair, last year I couldn’t run 366mi due to covid, but the habit/training didn’t change.
If you have a goal to be fit, and you’re very serious about reaching it, then you’ll try different fitness programs until you get to the goal.
Then, set another one.
To be clear, if it’s about looks and weight, proper eating is the only thing that will take you there.
I've tried to make physical fitness a life long habit. I've prioritized physical activity of all kinds (sports, exercise, yard work) over other activity. I've invested in equipment (I have a treadmill, bike trainer, batting cage, free weight setup, cable weights) and I focus on the habit. That said, I could get by with a pair of running shoes. No need to over complicate things.
This adherence to fitnesd is a stark departure from many friends and my entire family. This makes it harder as my fitness is an individual activity insofar as when in the company of friends and family, I sometimes need to justify this activity to them. There is no guilt for me associated to following a different path and course of section from others. As a technologist, I have to remind myself that there is no guilt associated with time for myself VS time away from the computer and my business. Sometimes that is harder than it sounds, even though it sounds ridiculous.
This focus results in running 4x/week, weights 3x/week with other cardio and outdoor activities/sports mixed in. Sometimes, if I'm away from my equipment, fitness can be body weight exercises and walking.
For me, taking 30-60 minutes daily (not necessarily all at once) gives me mental fitness also - free time for my thoughts and for myself. This plays into my introversion tendency to recharge away from others. And the timing is right! I may not be able to easily justify 60-90 consecutive minutes in anything. But if I can exercise for 15-30 minutes here and there it adds up.
I don't eat too much and I do a little of sport. I also very rarely drink alcohol.
When it’s warmer, I venture outside too