Shiftwork is fine, you can work the plan around your lifestyle. The workouts take about 1.5 hours max. 8 hours sleep a night is ideal but you can get away with 7. The rest is just as important as the training as it allows your body to recover and repair itself.
The eating key is regular, small, low fat meals. Just getting into the mentality that it isnt good to eat large meals three times a day. 5-6 smaller ones is the way to go. You don't have to eat exactly what is on that diet plan, just items similar to that. As some people have mentioned you may want to ditch the fruit juice early morning and replace it with a piece of fruit and change the post workout shake to whey in water. I have literally hundreds of recipes that I can share if the eating is going to cause problems in preparation time.
Just fit the exercise in when you can. The above plan is based around someone fitting in their workout in the afternoon some time. But you can mix it up, some people I know go to the gym before breakfast. Some go at lunchtime. If you can't spend 1.5 hours in the gym on the day when you are supposed to be doing weights and cardio then split them up. Go for a 20 min jog in the morning before breakfast then do the weights later in the day. Or have a rest day on a different day if your shifts dont allow it. You will have to make some sacrifices to your lifestyle though- that 1 hour previously spent vegging out on the playstation will now have to be used in the gym. You will find it just as relaxing, if not more so after time though
Like I say, the above is not a set in stone plan that you must follow or else it wont work- it is just a collection of advice and a starting point for someone who hasn't exercised for a while and wants to get a bit fitter and lose some fat. You can mix things from the plan to suit your lifestyle. As long as you eat sensibly and become more active then you should see results.
Hope this helps?
The eating key is regular, small, low fat meals. Just getting into the mentality that it isnt good to eat large meals three times a day. 5-6 smaller ones is the way to go. You don't have to eat exactly what is on that diet plan, just items similar to that. As some people have mentioned you may want to ditch the fruit juice early morning and replace it with a piece of fruit and change the post workout shake to whey in water. I have literally hundreds of recipes that I can share if the eating is going to cause problems in preparation time.
Just fit the exercise in when you can. The above plan is based around someone fitting in their workout in the afternoon some time. But you can mix it up, some people I know go to the gym before breakfast. Some go at lunchtime. If you can't spend 1.5 hours in the gym on the day when you are supposed to be doing weights and cardio then split them up. Go for a 20 min jog in the morning before breakfast then do the weights later in the day. Or have a rest day on a different day if your shifts dont allow it. You will have to make some sacrifices to your lifestyle though- that 1 hour previously spent vegging out on the playstation will now have to be used in the gym. You will find it just as relaxing, if not more so after time though
Like I say, the above is not a set in stone plan that you must follow or else it wont work- it is just a collection of advice and a starting point for someone who hasn't exercised for a while and wants to get a bit fitter and lose some fat. You can mix things from the plan to suit your lifestyle. As long as you eat sensibly and become more active then you should see results.
Hope this helps?
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