Are we talking about the same govt here?

ANyway, I face the same problem as TS... career/family/kid... really no time for exercise.. hope that would change in a year or 2 after I move to a place with a gym within 10 min walking distance.

What kind of workout you do in gym on 10pm?

I will run at least 2 times per week and each time is 90 minutes (around 12km).

I usually finished my run around 9pm to 10pm and I can't sleep after that. I guess is due to the endorphin level of my body is high as well as metabolism rate.

I can only sleep around 1am.

You just can sleep naturally after workout?

what if you are on leave or holiday

yes but i dont really like news so i dunno much

what about doing youtube workout ? got many video that dont need equipment

u exercise during weekend ?

I'm more into runing aorund with my kid and carrying her....

quite tiring... sweat too...

then everyday run at home la

get rid of clutters and run as u like

Just find ways to incorporate movement and exercise into your work life.
Stairs instead of lift, park further and walk. Stand instead of seat etc etc.

usually family time lor or only time to do errands, shopping or jalan-jalan or catching on sleep.

once in a while can get the opportunity and i usually do 5km to 10km runs. im a cardio guy and running is almost everything that i do lol.

i doing 30mins skipping rope everyday in home.

kinda effective to me.

u can lose weight just by standing?


i heard having good pose is a great way to lose weight

around park or on running machine

Better than sitting long hours

guess so

All you need is 3 hours in a week. 1 hour in gym, upper lower split, 3 days a week. The rest of your waking time focus on what you eat how you sleep.

park or sometimes just around the neighborhood.

i dont have access to treadmill and frankly, running in 1 place gets boring fast.

What works for me: 20 mins of hiit.

aim for a sustainable eating habit (yes to portion control and sensible choices, no to a stop-start diet) and sustainable physical activity (which you can do with limited equipment and time and fit with your life schedule)

example of sustainable eating habit ?

i do 7 min yoga ( for pain) or warm up with a core exercise when i dont have time or tired

You do not go for fad diets. Those no carbs no fats no junks water diet fruit diet thing. It will work for a short period before you go crazy. Work your food plan according to your life style. This is a very personal thing. If your job requires you to drink, save some calories quota for the drink, the rest eat as well as you can. If you cannot live without snacks, why cut it out 100% when you can have 10 to 20g a day just to cure the craving, or just save 1 bag of 70g chips till the end of the week as a reward for your hard weekday work. Keyword, hard weekday work.