Advice on energy and exercise?

[Anonymous]

I eat good, but I know diet isn't enough to lose weight and tone up, I go to work and when I am finished I am just too tired and have no energy to exercise, plus I struggle to sleep which makes me more tired, any advice on how I could increase my energy or tone up and exercise without a dreaded long workout? I want to lose a stone.

[ChocEyes]

It is well established by the Sport Science that good results come from intensity not duration of the exercise.

My serious advice: drop all those classes that make you sweat a lot for a long time like spinning, jump etc. That's just overload. Instead, do some serious and heavy weightlifting for 45 min to 1 hour, 3 to 4 times a week. Pick the best compound exercises and the best isolation ones and do 3-4 sets of 8 to 15 repetitions for each of them.

As for diet, don't forget to eat at least 0,5 grams of protein per body pound per day. Something I always recommend people: do carb/calorie cycling. Eat a moderate amount of low glicemic level carbs (sweet potatoes, oatmeal) on workout days and avoid starchy carbs on rest days. On workout days, try to eat around the weight mantaince level. On rest days, eat a deficit of 1000 calories. Keep protein intake constant though.

Good luck.

[Doodbrah]

Actually diet alone is enough to burn fat. Cardio/workouts allow you to eat more due to using up calories and could kick your metabolism into gear. So I suggest just doing it, or get a friend to encourage you, go with you. Look at pictures of where you want to be, that usually does it for me

[Anpu23]

Short run in the morning before work. Start with just a mile or two and build that way.

[I_am_repulsive]

I usually exercise before going to work rather than after