I am writing to seek advice in my particular situation (which i am sure is not unique). I have recently change jobs, coming from the fitness industry full time with a "regular" day schedule, to law enforcement with a 4 by 4 days, 12 hours night schedule. Now to give you a broader picture, I have been in athletics (martial arts, crossfit) for the last 30 years, I am 40 now, and since my recent change (4 months and going) am finding it very difficult to maintain my levels of fitness and my weight on check. I eat a 80% paleo diet, plenty of meats, fish and vegetables. Some fruit and nuts. Almost none to zero flours or grains. Here and there I do indulge on sweets (once per week). I am currently working out mostly high intensity, 3 to 4 times per week (follow SEALFIT if that helps).
Sleep about 6 hours per day when working, normal 8-9 when not. Now my question, what could you advise to balance my weight? i have notice an increase, and can't pinpoint from where is coming?
Any help will be appreciated, also if you need more specific details feel free to ask (i know, I know, I ramble a lot)
asked byAlex_70 (0)
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on August 13, 2013
at 02:00 PM
Stress and cortisol are the likely culprits. People that work night shifts have been shown to not get as deep of sleep, and to be in higher stress environments. Also, given that you are in a new job, that also probably adds to that. And since that job is law enforcement, doubly so.
on August 13, 2013
at 02:07 PM
That's a tough question to answer, but as you indicated, your activity level has changed (due to no fault of your own). That means that you need to change some other things to compensate.
A lot of people who drop from a high level of activity to a lower level have trouble lowering their caloric intake. I know counting calories is touchy subject here, but you don't need nearly as much as you did before.
Another thing to possibly change is the types of workout. I've notice greater change in body composition when I changed my weight routine from a standard beginner (up to 15 reps) to the low and slow (2-5 reps and time under tension at least 50 seconds). Adding sprints helped a lot too. I now workout a lot less with more results. Perhaps it was just changing it up, but it did make a noticeable difference. You sound like you do really intese exercise, which is great, so I'm not sure what to recommend.
Another change would be the "cheats." I noticed as I got older, I had to start spacing my cheats further and further apart. I need to wait two weeks between desserts or else I stall or sometimes backtrack. If you're not burning the sugar off like you used to, you might need to tweak your diet and cheats a bit to compensate.
I don't know if any of those changes would work, but it wouldn't hurt to try them for a while and see what happens.
on August 14, 2013
at 08:03 AM
Thanks both for your answers, it does comes close to what i was thinking... stress is a big one, and sleep/cortisol the most obvious one. I am trying to adjust loading more on lean meats the likes of tuna and salmon for example and big salads (for all the benefits associated). Also drinking a TON of water... Yoga actually don't sound that bad, i gotta give it a try. "Anon" i do have a very high intensity exercise routine, the only thing is that it has been limited to about three times per week... "Sustainedfitness" i do agree with the higher stressors... working on it.