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?

YouTube have some really good yoga videos for larger bodies, which is a good place to start. There's also some 7 Minutes for 7 Days programmes on there which is really achievable as a starting point.

OP have a look at DDPYoga. It’s perfect for what you’re looking for. You could even start in a chair if needed. Google it and have a look on Facebook...the support and success stories are amazing.

At 140kg I wouldn't want to be putting the strain of prolonged walking on the knees, hips and pelvis.

Is this true? I’ve always thought that walking (and swimming) are low impact and suitable for everyone?

Walking is perfect. Pick up the pace a bit and get some hills in. I've lost weight by walking (used to run but got bad knees). Anything that gets your heart rate up is good

assets.bupa.co.uk/~/media/images/healthmanagement/pdfs/5km-walk-to-run-programme.pdf
Try this, OP it alternates between walk and fast walk so you can get the heart beating faster.

OP you’ve had lots of great advice already. I just wanted to say that I am also very overweight - started July at 15 stone (95kg and short).

I’m calorie counting and have signed up to virtual walking challenges in Aug, Sept and now Oct. I’ve committed to walking 125 miles each month and I go out most days/at least every other for 1-2hours usually on my local outside space which has hills etc. At the beginning I was a hot mess after getting up the hill, now I have a song I put on every time and I don’t stop until the top. It still hurts and my heart rate is up and I am still out of breath but at the beginning I had to stop half way. I carry water and sip as I go.

It’s not easy to find 2hrs to walk though I know but if you need to be somewhere -
Walk. I live in London in zone 2 and have started walking into West End when I need to go in.

Get a raincoat and some comfy trainers and go. I’ve just upgraded to walking boots after walking in the pouring rain yesterday.

With classes, I would say you only lasted 5 mins at spin, go back and last 8 mins, then go back and last 10 mins. My friend who is a spin master advised me to just keep pedalling for as long as I can and worry about the rest later.

@TazMac

At 140kg I wouldn't want to be putting the strain of prolonged walking on the knees, hips and pelvis.

Is this true? I’ve always thought that walking (and swimming) are low impact and suitable for everyone?

If you're. normal weight it's not really bad but if you're carrying what amounts to an entire second person each step is a pretty big impact.

Women are also more at risk than men. Dont know if you saw it but there were 3 RAF women who suffered fractured pelvis because they were marching with full heavy kit but not being alowed to set the pace. Not much of an issue for men with narrow hips but while hips for child berth gives up a lot of strength.

How would you feel about walking whatever the difference between your weight and 140kg is on your back?

Reduced bad food intake, and walking a lot. Walking is free, and really does help you to tone up and lose weight. All those exercise things that you mention are not going to be much use at this present time. You don't have to be running or jogging, as this isn't good if you are overweight, just very regular walking is best.

Set treadmill to hill and will be enough. And no more cake.

@Elsewyre

I’m a normal weight but do a lot of day hikes and carry quite a bit in my back pack - although I haven’t ever weighed it. I’m doing the 20 odd mile kinder skyline walk next week, I’ll weigh my back pack before I go, just as an experiment. I’d estimate my full back pack is about 30kgs though, perhaps a bit more.

That said, the RAF case you mention is an extreme and I don’t think anyone is suggesting OP starts military style training. Just a couple of miles a day at a moderate pace to start with, gradually building up as she gets fitter.

[quote TazMac]@Elsewyre

I’m a normal weight but do a lot of day hikes and carry quite a bit in my back pack - although I haven’t ever weighed it. I’m doing the 20 odd mile kinder skyline walk next week, I’ll weigh my back pack before I go, just as an experiment. I’d estimate my full back pack is about 30kgs though, perhaps a bit more.

That said, the RAF case you mention is an extreme and I don’t think anyone is suggesting OP starts military style training. Just a couple of miles a day at a moderate pace to start with, gradually building up as she gets fitter.[/quote]
How much do you weigh? Fancy making that 30kg bag up to a total weight 140kg nd trying even a mild hike?

Depending on ops high weight etc it will depend but let's take 70kg as a base?

So she is carrying 70kg pack effectively, or 3 times the weight of full British military kit.

That is extreme to start with.

I’d echo starting with walking. But then as you lose weight consider a bike or tricycle? You can trash your knees walking and running. I’m mid thirties and waiting for a knee replacement as trashed it only used to run 50 k a week but that and a physical job/ arthritis/ and crap trainers destroyed my joints. Footwear is really important. I would look for a good running shop and get them to recommend some.

Depending on ops high weight etc it will depend but let's take 70kg as a base?

So she is carrying 70kg pack effectively, or 3 times the weight of full British military kit

That is extreme to start with

But presuming the OP doesn’t spend her whole life lying down currently, she carries that weight around with her all the time. It’s not like someone of 70kg putting on a 70kg weight pack for a walk, as she carries that weight normally just going about her daily life.

I agree that walking is a great place to start, and swimming. It's really important to listen to your body though, build up slowly to going for longer and make sure to have rest days. Once you start to lose weight you will likely find different things you enjoy doing activity wise, but for now take it easy and remember that any progress, however small, is still progress and really great!

Well done for trying these things, OP!
Walking really is a good place to start and will definitely raise your heart rate if you do it briskly. It's also something that's fairly easy to incorporate into daily living, eg walking to the local shop, running an errand, just exploring your environment, etc. Plus you can see results fairly quickly I find and it builds a foundation to add other things like C25K.

I know how hard it is, even with so called "beginners" programmes and classes; I watched a YouTube video recently for beginners where they were doing push-ups...I can't even do 1 proper one!

Walking is great! Headphones on and try and walk in time with the 120bpm... that'll get your heart pumping. Has definitely helped me lose 4.5 stone.

You could do couch to 5k but walking, so on the run sections walk faster so you are out of breath and then the walk sections just a recovery stroll. Once you get to the end start again with run/walking. Don’t be disheartened by poor fitness instructors, some of them are useless and only skilled in people that have exercised for years!

@HOkieCOkie

Could you afford a personal trainer? They are brilliant and they’ll tailor the experience for you. And not make you feel bad about yourself.

Definitely this. The one I use does classes and can cater to any size and fitness. It'll also do wonders for your confidence.

Agree with 110APicacdilly, swimming is a brilliant exercise for everybody as your joints are completely supported. Don't worry about people looking at you, they really won't be - how about getting a waterproof MP3 player? I have one by Sony, it's fantastic. I love swimming but it is boring for me so with music, I can do much longer.

Best wishes to you, just start somewhere and do consider getting a fitbit, they really are worth it for monitoring and checking how you're doing.

@SoUtterlyGroundDown

Depending on ops high weight etc it will depend but let's take 70kg as a base?

So she is carrying 70kg pack effectively, or 3 times the weight of full British military kit

That is extreme to start with

But presuming the OP doesn’t spend her whole life lying down currently, she carries that weight around with her all the time. It’s not like someone of 70kg putting on a 70kg weight pack for a walk, as she carries that weight normally just going about her daily life.

Yes which is much much worse.

The weight a on her legs not her back, so has to be lifted and swung with every step.

Can you image doing your daily life while giving somone a piggy back?

How lightly do you think you could put your foot down after a while? Or do you think it would end up being a thuding impact each step.

Her joints need a break not more strain. Aquatic exercise is best here.

People dont suddenly grow extra ligaments in thier joints when they reach a certain body fat%

I mean come on if somone said to you "oh I only do mild excercise, dp jumps on my back and I walk a good few miles" youd be thinking "oh yes very easy that no problem?

Walking is a great exercise. I started at about 125kg. Just see how far you can go, then gradually increase your distance or your pace. You’d be surprised how many calories you can burn doing a decent power walk. If you get a Fitbit and get Fitbit Premium, they do guided coaching that helps too.

I'm amazed at how much people are losing just from walking.
I've been walking around 20,000 steps a day for ten months now and haven't lost a pound although I really enjoy it so will keep on.

We’ll agree to disagree on this one @Elsewyre. It’s nothing like having someone jump on your back when you go for a walk, because that would be extra weight that you’re not used to carrying.

I have a subscription to Fiit and set myself the challenge of doing at least one class a day. Some are only 10 minutes long so it’s easily doable. There’s loads of beginner classes with gentle exercises and longer rest breaks, then as you build up you can progress to harder ones.

@daubrew

About 70% of weight loss is from diet, only 30% is from exercise. If you aren’t losing weight then you may want to keep a food diary for a few weeks (write everything down including drinks). It maybe when you write it down that there is something obvious (daily toffee latte, for example) or it may be that there are lots of smaller things that you are eating / drinking that are stopping you from losing weight.