If you can pick up this

If you can pick up this months Muscle and Fitness Magazine. They have their workout blast going on this month. Which they have a ton of workouts and exercises including complete workouts to do at home with no equipment. you could also buy some like Bands, and a Swiss ball, you can really do a lot with just those 2 things. I will never discount the bands, I never tried them because they look girly and I thought no way could they hit some muscles on me. I do barbell squat at around 400 lbs for reps, I could do more but I have a heck of a time with lagging glute muscles. I had a meeting recently with a Power lifting personal trainer. While I am not a power lifter I asked him for some advice on strengthening my glutes. He walked over and handed me the skinny pink bands, and then he grabbed the more manly blue ones, the thickest ones, I stretched them out in my hands and looked at him like you must be joking. He smiled and said trust me. Did I mention I am 6' and 250 lbs at 10% body fat, here I am with my pretty pink bands feeling the fool. He showed me then something called Speed Skaters. I got to tell you my glutes have never burned so hard in my life. Next morning I woke up and couldn't lay on either side because my glutes hurt that much and of course lying on my back was even worse. Anyway, the point of that is, you would be really surprised what you can do with some simple band work. You can still find me in the gym on leg day with my pretty pink bands working hard, I hope to graduate to the Yellow bands soon. However, you do need to learn to use this stuff properly, maybe look around and schedule some time with a personal trainer on a weekend day or something to go through some exercises to do. Bands and a Swiss ball

Unfortunately 3 shift and sleep interruptions are going to be a problem. You really need a full nights sleep to help lose fat. So many people do not realize how important sleep is in helping your body. Many people diet and eat less yet gain weight, believe it or not, usually when we lose fat is during sleep, all the chemical processes that go on that help heal our bodies and so on go on when we sleep. Also many people think that lifting weights makes them bigger, while lifting weight stimulates the muscle grown process, the process doesn't actually happen until sleep and rest. So one thing that would help you a great deal is if you can find a way like at least when your spouse is off work to sleep then, that would help a great deal.

As far as eating, well that's a personal choice, really eating often is not such a bad thing, you need to be careful what you eat though. I eat 7-8 times a day, 300-400 calories at a time, and I try really hard to get around 3500 calories a day. I mean I really have to eat a lot of food, literally 8-10 lbs of food a day to get than many calories. I eat only foods that provide a lot of nutrition for the calories they contain. I am not sure what you are eating to get that many calories, but I would look into your nutrition a little better, it sounds like you are eating a lot of sugary stuff which packs a ton of empty useless calories into small packages. A little bit of whey protein also goes a long way. It had been proven in several studies just a simple whey protein shake, beside providing a bunch of good nutrients, can actually help you lose fat in several different ways. Shortly after drinking it, it causes the release of large amounts cholecystokinin into the blood stream which is the chemical out body produces to help tell the brain we are full. Not only that it help regulate insulin levels which are also a contributor to body fat.

Oh yeah on another side note

Oh yeah on another side note one of the reasons you could be sooo tired is diet. I am sure broken sleep has a lot to do with it, but diet can have that same effect you could be compounding your problems. You have no idea how many people I have seen once they fixed their diets and started eating non sugary foods they found themselves to have a ton of more energy. Every 6 weeks i take a week off of training to let the body heal and also I will slack on the foods. I actually time this quite well to coincide with holidays like thanksgiving and Easter and labor day and 4th of July so I can eat all the foods and stuff I want that go along with these days. I can tell you when those times hit and I do pig out and eat ice cream and some cakes and some more fatty foods and eat out some. I am very lethargic and have less energy. I even nap sometimes which is really unusual.

Also the more frequent but smaller meals has also been proven in several studies to increase energy, however again it has to be good food. A TV show I absolutely love is a Show on the Discovery Health Channel, is it called "The Truth About Food" you might have to record it to see it but i really highly recomend it.

Id start taking a multi

Id start taking a multi vitamin every morning one that is especially high in B vitamins, if you can even take a protein shake, eating foods high in fiber/protein is good too for energy and to keep from eating as much. Try to eat smaller meals rather then bigger ones which will fill you up and make you feel bloated that feeling when we over eat is blood rushing to our stomach to help digest the food. Vitamins you should just get online there are plenty of places which offer discount vitamins i rather buy online then a local store to save on cost.

for one day write down

for one day write down EVERYTHING you eat. as in evwery bite of cookie or lettuce leaf. write it down. then use a calore counting website and figure out exacty how many caloreis it is. then print out the page and cross out the things you ate becasue they were "just sitting there" or your child didnt finish. then stick it on your frigne and everytime you go to nibble on something look at the massive number and itll remind you that you dont NEED the nibble and that it WILL make a difference