....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.

OP, a lot of your situation mirrors mine. I have a long-standing back problem so cannot run. A step. Even if kids need me... (though of course I always try and I end up severely compromised for days) and I hate it.I am also on meds which don't help the weight. Plus I like food and wine and my willpower is rubbish (this bit is less like you!).

Anyway, in the past I lost a stone using MFP then put it back on for some reason. I have recently lost that stone again, I think this must be from cycling to the shops more instead of driving (though this never shifts the blubbery tum). People say I am looking better and I think, but I haven't really done anything! The stone has stayed off but I have plateaued (sp?!).

I now need to shift the last two stone. I have a fitbit (been in a cupboard for a year). I am babbling on here so that I now actually try. I find it hard to do my steps on a weekday, weekends are easier as can get family out on long walks. MFP I do struggle with, due to pure laziness. So I need to do portion size and walking, both of which I know I am not great at. Am going to take various advice from this thread and I'll be rooting for you too :-)

Op, if you've downloaded Myfitnesspal, I think it can use your phone's sensor to count steps.
Maybe not as good as a Fitbit, but a cheap alternative if you're watching the pennies.

I am the same. It's hard too start this time of year as weather reduces what i can do - can only do stuff once kids are in bed.

My husband has gone from being like me to running half marathons in about six months (no injuries, which helps) by starting with meal replacement shakes to shift a lot of bulk quickly.

However I don't want to do that, so I am trying to introduce one good habit at a time until it is second nature.

Good luck everyone!

A few years ago I was a size 18 (and I'm only 5'2") and had done literally no exercise other than walking to get to places for at least 20 years.

I bought a couple of exercise DVDs and could barely complete the warm up... :-/ But I did persevere and within a month I was able to do a full workout. Yes, I thought I was going to die while I was doing it, and yes, I did ache a lot afterwards at first, but I did get there.

I also mixed it up a bit with some yoga-based DVDs, which really helped me feel more supple and toned, and as much walking as I could manage - I started walking to work everyday and so on. Combined with healthy eating, I lost four stone over about a year and a half.

Basically you can start as slow as you need to, and then build up bit by bit. Providing what you're doing is getting you out of breath, it's helping! Patience is the key. Don't be scared to stop and get your breath back and then carry on, either. Make you sure that whatever you do, you do it regularly, too - little and often worked best for me; short, intense workouts done frequently.

I currently can't exercise due to a health issue (I can't even walk very far) and I've put a fair bit of weight back on over two years as a result. I never thought I'd say this, but I actually can't wait to be able to get back into it!

well done for commiting to getting healthier!

Remember that its 80% good diet and 20% excercise according to a trainer l know.

So if you are struggling with your back pain, just have a very strictly healthy food day and exercise less.

Keeping an honest food diary really helps , you are right to evoid the fast loss shakes as whilst they can work, you still have to find a healthy way of eating that you can sustain....for me its,

Breakfast, museli with no added sugar ( small handfull) and milk
or scrambled eggs. Tea no sugar.

Lunch egg salad or chicken salad, with balsamic vinegar, (never mayo)but a small handful of pine nuts(filling and healthy)

Winter is a broth soup, vegetable or chicken or minestrone (not a creamy soup tho) big portion but no bread. if starving after l have 1ryvita with tomatoes on.

4pm snack is small handful of almonds or Brazil nuts.

dinner (earlier is better) fish or chicken or other meat, 4 vegetables roasted or steamed. If still have the munchies another ryvita.

Walking is good start with what you can do and you can choose distance over speed - so if you can go further but not faster at the moment do that if its faster and shorter then do that. Could you advertise yourself as a local dogwalker - I like to have a purpose for walks has to be said. Even if you only swim once a month to start its better than not doing it - and again further or faster depends on you - do what you can with backpain. You may find crawl an easier stroke than breast stroke with back issues to start with so it might be faster first then building the distance. Regular swimming will be best - even if once a week, but just do what you can it all counts.

How about using a pedometer to measure daily steps? Cost around £10 (I think) or are included as free on many phones. Aiming for a certain number of steps each day can be very encouraging. Good luck, you can do this OP!

If you need a reason to go walking and aren't averse to games, and your phone will run it, how about giving Pokémon Go go a whirl. Surprisingly addictive and you'll be shocked at how much walking you'll end up doing in order to catch them all.

There's a thread on here for PoGo addicts if you go that route. LOL! (current thread: www.mumsnet.com/Talk/video_games_chat/a2813727-Pokemon-Go-6-Where-pokemon-babies-are-abandoned-in-gyms-at-freezing-temperatures?msgid=65917792#prettyPhoto)

fuckability. I'm one of those gym people you maybe worry about. {{holds hands up in defence}}. Currently pregnant so easing off a bit, but normally happiest in the gym. Twice a day, 6 days a week. Macro tracked diet. Fasted cardio on a morning, weights on an eve with a tracked body part split changed up every 6 weeks.

PLEASE, PLEASE, PLEASE go to the gym. Anyone that really knows their stuff will actually be quite supportive. Not even the steroid injecting man-mountains will flicker (I PROMISE you they are only looking at themselves). Really, laughing at somebody overweight exercising is like laughing at somebody unemployed at a job club.

I'd start with some cardio. Just throw some earphones in (your favourite tunes or maybe download a book from audible..... I sometimes listen to myself motivational stuff I steal borrow from YouTube. I'd just aim for 45 mins 3 times a week of anything you can do, doesn't have to be fancy. Then when it gets comfortable up the intensity..... for example on the treadmill maybe start to add an incline.

One thing I would absolutely say is lift weights as soon as you are able, again 3 sessions a week to start. Every tiny bit of muscle you can add will up your resting metabolism and have you burning more calories round the clock. Cardio benefits stop as soon as you stop moving. You won't get bulky we don't have the hormones, anyone that says you will is ill informed and unhelpful, I'm a size 8-10 and have been lifting intensely for over 10 years. There are some female weightlifting pro athletes that have great eating and training advice on you tube. Check out some of Erin Sterns Q&A videos.... she has a great body and isn't militant about it.

Good luck OP. Do remember. All the beginners feel the same and anyone experienced will usually be happy to offer advice and support to anyone they can see working their butt off.

Thats good to hear Backtoblack, many can feel intimidated by the super fit people in gyms....l am in awe of your enthusiasm....l hate the gym and only go on sufference!

It's definitely not for everyone. For what it's worth I absolutely HATE cardio and will bargain with myself in all ways to dodge it.

But .... the weights saved me. Seeing lifts improve in form. Or getting that first full pull-up. .... that really motivates me.

..... just wish I felt the same about housework

Back...can l ask..do you get stiff? however carefully l build up my fitness l ache for two days and it really puts me off as l have a really busy physically active life which is a struggle when my muscles are so sore.....

Hi dragon. Sure. But it's not stiffness. It's actually a great sign. What you are describing is DOMS - delayed onset muscle soreness. This - is your muscles reacting and reviving from exercise.

The science bit (sorry) . When you train effectively, you create microtears in the muscle. Your body sets to work repairing these and rebuilding 'improved' 'additional' muscle tissue to cope with future exercise.

It's this that leads to muscle gain. This muscle burns more calories - even Lyons by the sofa. So all day everyday if you carry more muscle than an ever age person you burn calories at a higher rate. Over time this enhanced metabolic rate, combined with good diet and ongoing exercise gets you in 'peak' shape. It's only when people start dabbling in steroids they start to look bulky.

Anyway long way of saying. Sore for anything up to 3 days after a workout is good! Do stretch also though or you will end up stiff.

This is why if an individual is lifting intensely they have a 'split' like below

Mon. Back and biceps
Tue. Legs.

Wed - rest?

Thur- shoulders and tris
Fri - chest
Sat -Off
Sun - abs and cardio.

This is not my split - I hit all body parts twice a week. Just an example split. The idea is you are training a body part while the previous is in recovery from soreness.

Hope that helps

Gahhh. Not Lyons by. 'Lying ON the sofa'. Bloody fat pregnancy fingers!!!!

Thanks Black......but that routine left me feeling faint......!! my workouts are more like max 40 mins twice a week...

Dragongirl10 - week before Christmas I was going at it hard and literally couldn't walk. But I've stuffed my face. Mince pies and double cream for breakfast most days and not put any weight on at all because my muscles are still burning calories, whilst I'm sat on my booty 😁

Well this morning I actually got up earlier than usual and we all went for a walk for a couple of hours. Completely forgot about taking my fitbit and now my lower back aches...but I went!
Sorry for hijack, OP, hope you're doing OK.

Walking is the best way to get started getting fit. If you're walking to the local shop and back it also isn't obvious that you're trying to get fit so it won't be embarrassing, if you see what I mean? You could also have a go at some gentle yoga - look up yoga with adriene on YouTube. This will also help hugely with your balance. You can do however much you want and take breaks but you'll find over time that it gets easier and you'll get better.

I have a back problem and was advised to set the treadmill at the minimum incline for more back friendly walking. I loved yoga but it wasn't helping my back so started pilates several months ago with a view to adding yoga in the future.

Well done Op on wanting to be healthier!

I'd recommend:
Buy 9if you don't already own): Kitchen scales, running shoes, sports bra, cheap trackys and tshirt. Smartphone (able to download apps) and headphones

Download My Fitness pal and COuch to 5k

Put EVERYTHING you eat into my fitness pal, you'll soon see where you are going wrong. Once I started weighing food I was absolutley gobsmacked at the 'recommended portion' or cereal! I was eating 3-4 times the recommended amount, and thinking I was being healthy, because all I'd eaten was a bowl of cereal for breakfast.

Then, go out and do the couch to 5k. I'm not going to lie, it's hard at first. It's a series of podcasts, in the first week you do a 20 minute run, with 60 seconds of jogging, followed by 90 seconds of walking, then build up from there. It hurts, and it's a bother, but it works. Your back pain may be due to excess weight, running may actually help it. The thing is though, you have to decide that there's no way you are not going to do it, and go from there.

Feeling fit is a wonderful feeling. Think of how good it'll feel to be fit, lose weight and be able to run!

Good luck!

OP, Aldi have cheap exercise stuff at the mo, weights and kettlebells.
I lost weight very fast on a v low carb regime, it's the only thing which has ever really worked well for me. Hard to maintain long term though.
Why not start walking 15/20 minutes a day for a few weeks and build up slowly? Small but permanent changes are the way to go.
Good luck.

Argos have a deal on weights - we bought 0.5kg, 1kg and 1.5kg dumbells and 2kg and 4kg kettle bells for just under £18.

I've planned a really simple circuit of 4 exercises at 20 secs each. This week it's 2 circuits 3 times per week plus 5 mins warm up and cool down. We will build up the circuit a small amount each each week.
First day done

backtoblack thank you! its not so much the superfit people that put me off, its the people I know who use the gym and then go on social media and make snide jokes about how someone else uses equipment/looks that bother me. I have pretty bad social anxiety at the best of times, so that kind of thing makes it even more intimidating.
I'm going to get on with the stuff I have in place and perhaps when i'm feeling a bit more confident I will brave the gym!

Hi OP, have a look at this - The Fat Girls Guide to Running, I found it really helpful and inspiring. The lady who runs it is on a mission to get 1 million larger ladies fitter! You can get a lot of support and advice on there ( for free) and prepare for a virtual 5k. The facebook page is good too. ' toofattorun.co.uk/ Good luck!