....how to get fitter when you are extremely UNfit?

[GreatFuckability]

I don't even know where to start!
Context- I'm 36, I'm a size 22 and I'm incredibly unfit. To complicate matters I have a back problem which really limits what I can do without pretty significant pain.
Nevertheless id really like to try and get fitter (and lose weight ideally, but that's really a secondary concern to me).
There are so many fitness things out there and I really don't where to begin. The idea of joining a gym terrifies me, I've seen the way people on social media talk about clueless fat people and its enough to put me off for life, plus my income is really limited anyway.
I do really like to swim, but again financially I probably cant afford it often enough to make a huge impact.
I know I sound like I'm making excuses, I'm not and I'm really open to any suggestions you can think of, because I really do want to do this.

I don't know how that works. I started at 11 stone. I'm 10.5 now but completely shaped body shape and a size 8

OP - your user name is vile.

Newbrummie - you must have an amazing metabolism. I'm a size 12 but can't seem to get to 10.

And that's the thing everyone's bodies will work slightly differently. Hence the biggest challenge being finding what works for you!

For me a mix of SW (followed loosely since getting to target) and exercise works well. I never feel deprived either which is good. Even over Christmas eating pretty much what I want I have only gained a pound.

I work out, a lot, PT in the morning, cycling when it's dry and often a couple of classes at the gym per day. I think the calories will have to drop when normality returns and I go back to work but really you only need to do 4 x 1 hour gym sessions with weights to maintain. 50% of what I "eat" comes from shakes because I physically can't get that much food into me. M

DailyFail I'm sure the thyroid issues don't help, although I'm on fairly hefty doses of thyroxine. i just think it's best not to expect mega losses at the start. It's not a given.

OP - your user name is vile

NobodyputsBabyinaKorma - why?

@Newbrummie

Maybe calorie counting has been "discredited" (by who?) but I'm only able to speak from personal experience, that if I eat fewer calories than a person of my weight needs to maintain that weight, I seem to lose weight. Not huge amounts week on week, but a consistent 1/2 pound or so per week over an extended period.

The classic rule of 2000 calories per day for women is misleading though. This is an average amount. A much heavier woman would lose weight if they stuck to 2000 calories per day, however, as they lost the weight they would use less calories and there would become a point where 2000 calories per day was more than they needed. A very underweight person would gain weight at 2000 calories per day, because they need less.

You are losing weight by eating 2200 calories per day (well done) but surely that is partly due to the fact that your daily routine at the moment burns more than this amount? There will come a point where the weight loss stops if you continue with the same amount of calories and same amount of exercise.

I take you point that 2000 calories of chocolate is less healthy than 2500 calories of a more balanced diet. This is why I think my "system" works for me though, because it makes me think about exactly what I am eating. I doubt that many people really do exist on a diet of chocolate alone, I suspect a person who managed 2200 calories of chocolate day in, day out, would be tempted by other unhealthy foods too. (Just a hunch.)

nobodyputsbabyinakorma its a song lyric...

The lyric is 'with great power comes great fuckability' which is obviously a play on 'with great power comes great responsibility'. A bit like yours is a play on a quote from a film.
All things being equal, being highly fuckable is less vile than currying a child, imo. But each to their own, eh?

Anyway, thanks everyone. I've taken all your advice on board. The treadmill has been dusted off, and a healthy meal plan drawn up.
So wish me luck!

Nobody was that a joke, based on the pot calling the kettle black principle?

Good luck Great!

thank you tatter! i watched a couple of episodes of Schitt's Creek on the treadmill and I've had some healthy meals...start as you mean to go on!

Walk and stand.

Stand up whenever you can

• stand to do MN / FB - put the laptop on the worktop

• stand when on the phone
• stand to do any little tasks around the house

Walk

• walk up stairs
• take each thing up one at a time so that you climb the stairs multiple times
• never use lifts in offices / shops ; find the stairs
• any errand where the car will not warm up, try walking it

Sit up tall

• try never to have your back touch the back of a desk or dining chair
• just have your toes on the floor while sitting, rather than your whole foot
• when driving, think about sitting tall

Between those you will massively improve your abdominal muscle tone and posture
and burn a lot more calories than you might realise

doing that lot in between gym visits and you'll get fit

Op - I'm overweight and unfit too. I'm also very lazy! Walking does appeal though - can anyone recommend a cheapish step counter?

Great you mentioned early on you were in Wales. Most areas I know have the GP referral scheme where your doctor refers you to specialist trainers based in (usually) the local leisure centres. It's free for 12 weeks to try to improve health. It might be worth you asking?

So I followed the gov guidelines of 30 mins a day 5 times a week. I mainly swim but also walk everywhere when I can. I also do yoga whilst watching tv

I started this two years ago. Lost the weight and it's stayed off. I started it because I had just given up smoking and really wanted to shift the weight. But also I have elderly parents and can see the impact of them not having looked after themselves. I soooooo do not want my twilight years that unable.

Good luck and well done!

lolimax I will definitely ask my GP about that, thank you! I'm there this week for a medication review anyway, so i'll bring it up.
Talkinpeace thats great, thanks, I will start implementing those things.
I have had back issues since I was in my teens (and I was thin then) that were made worse by pregnancy (SPD) and multiple surgeries which required me to be on bedrest for long stretches of time. I'm hoping better fitness will help. I know my core strength is poor etc.

Well this thread inspired me to get out for a walk with DH and the DC; so a positive start to the New Year. The added bonus is that after a 5k walk the DC can't be bothered to squabble.

I always just think every little bit makes a difference. Even if you can't go swimming regularly it will still do you good. And walking. I like walking. And eating at regular proper mealtimes not massive portions and good food I've found that really makes a difference. Rather than just sitting doing nothing which I used to do more of. This is harder in the winter though.

Firstly, thanks for sharing and hopefully you've found some of the previous comments useful.

I would suggest you:

• Avoid Slimming World/Weight Watchers, and any thing that requires you to pay for help that is ultimately not sustainable

• Try not to listen to the views and opinions of people who clearly have no idea what they are talking about or have even tried what they are suggesting

Portion control is difficult (trust me, I know first hand), and the way to approach this is to slowly reduce the size of your meals without stepping out of your current comfort zone. It's like anything, time; effort, patience and persistence will ensure you're able to sustain any weight-loss you achieve (which you definitely will!).

That said, I would recommend the app MyFitnessPal and set up your goals, target weight etc (SET REALISTIC GOALS PLEASE!) and start there.
Google 'macronutrients' this is something MyFitnessPal will help you focus on and avoid watching the calories you eat and pay more attention to the amount of grams of protein/fat/carbs you consume.

Your back problem may be closely related to your weight and once you get a handle on that you'll be able to tackle the back problem a lot better... Additionally, keeping up a consistent stretch regime (no more than 10-15mins) per day will help. Eventually you'll increase the time without even realising.

Approach a specialist regarding your back and stay away from silly diets that will not work because, attacking this and conquering it yourself will be so much more rewarding.

Also if anyone has mentioned 'Herbalife' steer insanely clear of that crappy advice, it's not the 'shakes' or 'shake formula' that will make you loose weight, it's the fact that the fad asks you to limit you food considerably that will promote weight-loss (basically they'll want to starve you a bit to sell their product and hopefully make you a distributor in their ridiculously flawed business model).

So in summary:

• Install MyFitnessPal on your phone
• Avoid any and all diets/schemes etc...
• Gradually reduce your portions
• Watch your macros like a hawk
• See a specialist re your back
• Don't watch anymore fitness dickheads that will make you feel inadequate
• Be frikkin' awesome and deal with the problem yourself so you're the one patting your own back when you're several sizes smaller

Thank you that guy, I have seen specialists about the back and its quite complicated, The back issues caused the weight gain rather than vice versa (that is they back issues were present before i gained weight, the immobility caused me gain weight as much as anything) I need to have surgery, but its surgery that will basically stop me walking for 6 months, so I'd like to be as fit as possible to limit the damage that kind of inactivity is obviously going to do. I will definitely not be doing the shakes etc, i've tried it before and it just doesn't work for me.

After an SPD ridden pregnancy that had me nearly housebound, finished off with a difficult birth with EMCS and other complications, I started off with walking to the postbox and back. It was about 100m and took 8 minutes (should have been less than two). I did the same route several times building up the speed, then extended the distance. I think I was walking 2 miles within a couple of months, and then diversified the exercise range (after my second baby, I went from a similar state-crawling up the stairs- to half marathon in 18 months) A pedometer is useful in measuring what you are doing. Routes can be recorded on aps like Strava/ Endomondo to compare progress.

Check out diastasis recti/ admominal separation. If you have a gap, that will further weaken your core and increase strain on your back. There's plenty of videos showing how to idenify it and physio to assist it closing. Physio could be required if it is significant and resistant to DIY exercises. Exercise that places pressure on the abdomen like sit-ups will make it worse. Beginners pilates or yoga videos will help to build core strength.

For diet, if your main issue is portion size of nutritious food, use a smaller plate. Increase the portion of vegetables and reduce the carbs. My Fitness Pal is useful for identifying patterns and spotting areas that can be addressed.

Drink plenty of water. Dehydration can present as tiredness/ hunger.

Subtle changes that can be done daily without you feeling deprived can make a significant difference. Most diets break down when calorie limits are too restrictive to encourage quick losses and become unrealistic. A gentle lifestyle change is much more resilient.

Good luck!

Fitness trackers are brilliant. You'll find yourself doing more trips out to make your target. Just get walking - any more activity than you're already doing means you're on to a winner.

Take a hard look at what you're eating and drinking. If you love cola, for example, how much do you drink? Cut down. If you don't like water, stick a slice of lemon/orange/cucumber in it.

Eat smaller portions - if you love seconds, have a smaller first portion then a wee helping so you still think you're having more.

Get tins (like baked beans) and do backward triceps curls to sort out your bingo wings - do it while the kettle boils for your morning cuppa.

All this starvation diet bollocks doesn't work. It's about finding an eating pattern that works for you and sticking to it.

Get tins (like baked beans) and do backward triceps curls to sort out your bingo wings

Sorry but it's an absolute myth that lifting tiny weights will make any difference in this way. Body weight exercises are much better - ie triceps dips off the side of a chair

Tricep dips aren't good either, done incorrectly ie by most people they can rip a major muscle group