I talk about how you can lose weight if you are a night shift worker. As a night shift worker myself, I know exactly what it feels like to do night shift and struggle with weight loss. However, I managed to get shredded and become a fitness model competitor- even though I continue to work weird hours.
You will learn some strategies around how to manage your calories during night shift.
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Hi everybody. Welcome back. Brad again from SeekFitLife.com. Thanks for joining me. I am getting ready for my very next fitness model competition. It is literally 14 days from when I film and record this right now. I am super pumped to be delivering this right now at 11 o’clock at night on a Sunday night, 14 days until I step on the stage. I am actually getting ready for the World Titles in June in Thailand in 2017.
I want to take this moment to talk about night shift because I’m actually a night shift worker. I actually have a corporate job. I do this on the side, right, the filming and stuff, but I’m actually a night shift worker as well I do shift work. Specifically night shift, I’ve been doing it for seven years.
I get questions on my YouTube channel about some of the night shift videos I’ve put up. One that I want to address very, very specifically, is somebody that has lost 35 pounds of weight by counting their calories doing cardio every day for a year and that mentioned having children and then they’ve had some health problems. By the way this is a public comment. They had these health problems and then they stopped losing weight. They had thyroid issues and it’s because of the midnights, okay. This lady’s done intermittent fasting and she’s been doing it for nine months, right, and she hasn’t lost any weight.
Now with specific health problems it’s always difficult, it’s always touchy. I usually say to people you need to see a GP, you need to see a doctor, but if it was me this is how I would handle it. Okay, it comes back to the primal rule when it comes to doing night shift and losing weight. If you want to lose weight as a night shift worker you need to count your calories, right? This lady did it. She lost 35 pounds over 12 months, right, by counting calories. She’s had health complications and then stopped.
I’ll talk to her directly but I want to get back to the point of counting calories as a night shift worker because that’s the real point that I’m trying to draw from this question. That is it’s essential as a night shift worker that you figure out when you’re going to start monitoring, when your calories reset, okay. In other words you need to figure out how many calories you need, right, to not exceed in any 24 hour period of time. When I’m doing night shift I usually work from 8:30 at night until 7 in the morning, right, but at midnight, every day at midnight my calories reset. Boom, back to zero. I give myself a brand new balance. It’s either zero or it’s going to be you know 2100 calories that I have to spend for the next 24 hour period.
Then what you do, you’ve got to figure that out for yourself. If you need help with that send me a message or check out my other videos. I actually show people how to do it. There’s online calculators you can use, that kind of stuff, but real quick usually women 1200, 1500 calories, usually 1700 calories at their absolute maximum for ladies. For guys 2000, 2100 calories usually 2500 calories at a maximum for guys. Just being very, very general with numbers here but I suggest you do your own calculations, yeah, based on your activity and that kind of stuff.
Once you come to that number, right, once you come to that number … For me it might be 2100 calories. That means when midnight comes around it’s going to be a brand new balance of 2100 calories, yeah? I’ve 2100 calories to spend over the next 24 hour period. It doesn’t matter how I spend those calories. By the way, remember I’m still doing night shift and I’m super lean, 8%, 7 1/2, 8% body fat. It’s 100% doable. I’m competing as a fitness model competitor as super lean and doing night shift, yeah, so it’s 100% doable.
On top of that, so I have 2100 calories to spend, then it’s a matter of I need to spend those 2100 calories as wise as possible. I always say to people if you’re doing night shift you need to spread out those calories. It’s ideal every two to three hours you’re going to have a meal that’s going to be protein, carb, protein, carb. It’s going to be high protein, it’s going to be high protein, it’s going to be high protein. Okay? I talk about how much protein you need in other videos. You diet [inaudible 00:04:40] lose fat, then high protein is the way to go, 100%, hands down, the way to go. High protein every two to three hours, every two to three … You don’t have to eat every two to three hours.
Some people doing night shift they can’t eat because they’re too busy, right, they don’t have time to eat. Then have three meals over the period of your night shift of that calorie balance divided by three or that calorie balance divided by two. And factor this in, if you’re most hungry at 4:32 in the morning that is when you’re going to drop a snack, a high protein snack at that point.
You’re going to put this into a bit of a meal plan. You can even use my new diary. Yeah, it takes a bit more work in my opinion, right, but if you’re comfortable using my new diary and my fitness pal, you can 100% put that 2100 calories, how much protein, boom, how much carb am I going, boom, how much fat, boom. I talk more about those applications in other videos as well.
The bottom line is if you want to lose weight as a night shift worker, this lady here’s done it by counting calories before she had some health implications with her thyroid and so forth. Without the health implications, and that’s usually 90, 95% of the population, that don’t have thyroid issues, then it’s going to be counting calories.
Now I teach people how to do this. Check out my free video. Free, 100%. On my website, go check it out. Free. I actually teach people how to do this. I actually have a free course for night shift workers, Weight Loss for Night Shift Workers, specifically, available link below. Click on that. Free enrollment for life. Go and check it out. I actually explain everything in that full course as well, right? Check out all the rest of the free courses I have.
If you have any questions, specifically, you can ask me on Snapchat. I get a lot of questions on Snapchat these days. I can do the video thing and I can send you a video response as well. Okay? Otherwise subscribe to this channel if you haven’t already. Email me directly, do whatever you need to do. Contact me if you need any help. I’m more than happy to help you out. Thank you so much for tuning in. I really appreciate it and hope that’s helped you as a night shift worker. Thanks again. Take care.