J- have you ever consider an approach that you can do everyday? 20m of steady pace or movement that doesnt burn you out. Its a game of patience to see results but it really can institute long term health benefits in addition to performance metrics.
This is an approach that works well with people who have little time. Frame your thinking that its a commitment to health vs what you see in the mirror and eventually the mirrors evil ways will fade. 😁
Drinking vs bad food. I’d drop the booze because you can always get away with eating for pleasure if its timed right. But also not a habit you want to compound either.
Just my .02 for you can do whatever with👊🏻
I am working my way back from being a when I'm home couch critter, I'm on my feet 10 hours plus every day at work so it's not an altogether sedentary lifestyle. That said, I am starting to work my way out of this cycle but it has to be a gradual process or I won't stick to it.
I like the 20 minutes of steady movement, I will try working that in slowly. I've started low volume base through trainer road since I've had good results with it in the past, I don't think adding 20 minutes of zone 2 on the off days would hurt anything, it might even count as recovery. I have however started sprinkling in some weight training here and there too so maybe it will all sorta mesh together. It's not as much a time thing as it is an energy thing.
As far as the food and drinking goes, I'm trying to get away from all the quick processed crap and 3-6 glasses of beer a night that it turned into over time. That won't be an overnight thing but I've already started working towards a goal with regards to that. I've cut the beer down to 1 or 2 daily and will wean myself down to a few a week, I freely admit that I let that get out of hand by using it as a coping tool. On the diet front, I'm trying to incorporate more fresh fruits and vegetables and less straight carbs simply because they fill some void. I was eating tons of white rice, pasta, and bread at almost every meal, and sometimes as the only thing on the plate with some seasoning or sauce. Again, poorly implemented coping mechanisms.
I am taking what everyone is saying and working some of it all into what I need to do to be a healthier human, just not all at once and not with giving up every feel good vice. I need to find a balance that works for my mind AND my body, otherwise the cycle of self destructive behavior will just come right back. I will never be a peak athlete and I have no aspirations to be one, I just want to make the devil wait a little longer before he takes me home.