Aibu to not know how to exercise as a fat person

[Blueonwhite]

Really really fat (140kg) and need to lose weight.

I want to exercise as part of my journey (I know and understand that food is the most important part) but it’s so physically hard! Went to beginners yoga and couldn’t do hardly any moves. My stomach was in the way of simple moves and I just can’t hold my own weight on my hands right now. The teacher sort of gave up on me after two sessions.

Tried a beginners fitness/stability class and couldn’t lie on my back and lift my legs to the ceiling. Again too much fat on my stomach to do the moves. The teacher said not to sit on the stability ball so I guess they’re not for people of my weight. Had to sit out that part.

Tried spinning and lasted 5 mins if that. The seat really hurt (I presume because I’m so heavy) and I just don’t have any stamina.

Going walking is fine but isn’t going to help burn calories/get the heart pumping/help with mental health.

Aibu to think I’ll need to lose a lot of weight before I can exercise properly?

You can do most things, with modifications. There are exercises you can do to move towards yoga poses. Things like joe wickes you can break down a jumping jack into easier steps. Then you move towards the exercise. Finding a PT who is expert in overweight people could be really helpful, but it's not necessary.

The other thing would be lifting weights, and resistance band exercises. Something simple like a squat with a band or kettle bell can make big changes quickly to muscle mass and this helps you lose weight more than cardiovascular exercise (which is important for a whole host of other reasons, so both in balance should be the aim!)

Swimming and water classes are great because your joints are being supported. You could also try rowing or the elliptical, again starting slow.

I would take a look at Pilates as well. It sounds like you need to strengthen your core, and there are Pilates exercises you can go with very little movement that make a big difference to core strength.

If you find something you find fun that helps. Be that dancing, hula hooping, cycling, martial arts, boxing, pole dancing or yoga. it really doesn't matter if you are enthusiastic and want to do it then making whatever small steps you need to be fit enough to do it, starting small

Weight training is pretty important to build muscle alongside aerobic exercise and increasing muscle mass even slightly will boost metabolism. Google strength training exercises for limited mobility for ideas. Good luck!

I started weight loss by walking a few hours a day (I have a dog) and it came off quite quickly (weighed 90kg), and I agree with what Orange says.

Now I'm back in "normal" weight range I do pilates every day and a bit lot less walking and keep an eye on carbs/sugary stuff. The best bit (for me) is feeling so much stronger and comfortable in the body.

Going walking really will help. Get a fitbit or similar. Wear it and see what your average step count is. Then aim higher.

Go for regular walks, and walk briskly for sone of it. Its very easy to get out of breath walking if you're unfit so alternate walking briskly with walking normally. Being outside just walking really helps me with mental health. It calms me, and clears my mind.

If you have or can get a bike, go for bike rides. Exercise bike? Would you goto the gym? They will taller an exercise program to suit you.

Good luck.

Is there someone you can exercise with? When my late wife was a similar weight, we started exercising by playing badminton and table tennis. We were both terrible at it, but it it helped us both get fitter, we then moved on to playing squash, which is way harder physically.

Walking as quick as you can and for say an hour a day or less would honestly make the weight fly off I think. People underestimate it as a good form of exercise. Then if you lose a bit and are more confident you could try some classes

Walking is the one!
Do NOT attempted couch 25k. Not sure why people are recommending you run as a very overweight person that will fuck your joints.
Walking will absolutely help, as long as you're in a calorie deficit. Walk an hour a day minimum over one-two walks.

I agree with pp that food intake/type and walking are really great ways to get weight down until the types of exercise you want to do are easier.

I do think your yoga teacher should have helped you modify the positions though. There are great online yoga teachers who are big and strong and flexible, have a google.

Really good that you are on this journey, don't rush yourself in the fitness stakes. Walking is fantastic, burns plenty of calories and shouldn't give you any injuries (if you are sensible).

I do loads of sport but still do plenty of walking as I think it is good for the head as well as good for the body.
My rule is 80% diet, 20% exercise. You cannot outrun a bad diet unfortunately, it also takes time to gradually lose weight.

Good luck!

I lost quite a few stones of weight a couple of years back. Didn't do any organised classes. Walking was the way in for me. When you're heavier, it's much more of a work-out than you'd think. Gradually, you find you can go further and faster. You can vary the pace within the walk to get your heart going.
Then, as the weight drops off, you can think about what else to introduce as you're able. I even started running, something I never thought I'd do.
Good luck.

It might be worth looking at some chair yoga or chair aerobics. Because the exercise is aimed at people who have mobility issues there are usually alternative movements on there, or you can miss some out. When my endo flares up I do chair classes at home and miss anything out that hurts my tummy area

Zumba, Clubbercise and Pound are all online and great cardio options.
Team RH is on Facebook and they can help you with calories etc.

As you say, food is the main thing just now, but walking and swimming (maybe including aquarobics if you can get to a class?) definitely the way forward.

FitBit or other fitness tracker could be a really good idea - and remember that the ONLY person you are competing against is yourself, just try and do a little bit more each day. Doing anything is better than doing nothing, so don't throw in the towel if you feel you're 'not doing enough' - it's all more than you were doing before, and it's fine, you'll get stronger.

Don't underestimate the benefits of just being out walking in the fresh air on your spirit and health too.

Depending on budget and what you have locally, you could also look at 'reformer' Pilates too - the machine supports you far more than trying to do mat Pilates, but still increases strength and flexibility.

Speak to your gp. They can prescribe gym. There you get someone to help you to workout which machines to use and how. It used to be a £1 a session.

I used to do wii fit using the balance board when I first started exercising, concentrating on the aerobic and strength exercises. It improved my coordination and gave me enough confidence to go back to swimming.

Some of the fittest people I know "just" walk. Don't under estimate it. As previous posters have said it is easy to vary your speed so you can keep your heart rate up.

Good luck & well done for getting out there.

OP it’s great you have the momentum to lose weight and I really hope you find what works for you. Diet is the key to weight loss but by god it’s depressing being hungry/unsatisfied all the time and I found going out to walk/exercise both helped lose weight and kept me away from food. If you are struggling with food then do consider getting help for that. Slimpod is something I have seen works for many retraining the brain about its relationship with food.

Walking is all well and good and I do a lot of this but it can still put strain on the knees and ankles so you need really good shoes and possibly knee support. Swimming is better for low impact on the joints and I find I get more tired as the resistance of the water makes you work harder. Cycling - not spinning - is also good but you do need to make sure the bike is suitable for your weight. I say this as someone who has been in a very similar situation.

Finally if you do use a personal trainer make sure to research that person. You want someone that has experience and knowledge of working with very big people. You simply cannot do lots of moves like lunges until you have lost some weight/built up muscles to support those actions. And you cannot just start running. At a certain weight even if you can physically run you will put a lot of strain on your joints. Start with very low impact activities and build up to higher impact as you lose weight and build supporting muscles.

The very best of luck to you.

If you are like me and find walking incredibly boring, try something like Joe Wicks' short workouts. I started them even heavier than you. At the beginning I genuinely managed just like a third of each exercise, but within weeks I was so much better! Within 2 months I could go through it without nearly dying and actually enjoyed it.

It massively helped with my weightloss because it helped with my posture, back pain, digestive system and overall good feeling.

Why do you think walking doesn't work for weight loss, OP?

I think that the key is to get your body to work just a bit harder than it wants to, and stick at it. This is true for everybody, even olympians. So, exercising 'properly' is different for everybody. You could do it by heart rate, maybe? Get a heart rate monitor, and do something for half an hour each day that gets your heart rate up to a set level. Then, as you get fitter, your body will become more efficient, and you'll need to do more and more. You'll progress from walking (or similar) to being able to do what you now call 'proper exercise'.

If you've got your heart rate up, though, it is proper exercise, and you can do that now. Don't feel disheartened. You have set yourself a task, a project: to lose weight. You'll have to work on it for a long time, but today, do today. And good luck. And well done!

Agree, keep up the walking and lower calorie intake. Also try youtube for workouts and then you can find soemthing that works for you without the pressure of being in a class. Good luck OP

Walking, then fast walking, then running. And spinning bike seats shred even the toughest genatalia . I was fat but acquired a dog and our 2.5 hours a day walking, combined with me eating way less (in part due to feeling happier through all the fresh air and excersise), has shed the stones. Good luck, you can and will do it

Hi OP! Well done on starting out, that’s amazing!!

Walking will be a great way to start, walk at a brisk pace and try to do as many KM as you can. Also always take the stairs!

Once you get to an ok level of fitness from walking (day after 3 weeks or a month) you should probably consider seeing a personal trainer? They can give you a tailored programme that will help you burn fat, gain muscle and also feel so much better—I’ve found training with a PT has massively helped my back and I’ve never felt so stretched. Also helps stop you hurting yourself—if you have excess weight and are starting a new world of exercise it’s really key to have someone who can make sure you’re working out in a beneficial way and not hurting yourself!

I justified my PT to myself by saying well I’ll be eating less (and not eating takeaway!) so that will cover it

Just thought: Have you spoken to your doctor? It's a good idea, before starting a weight loss regime, and you can get your 'before' stats, which will help you wow yourself (and others, if you want), as you progress.

Curvy girl yoga, based in Bristol but does an online class once a week.