To ask anyone who’s been really out of shape how they sorted it?

[agododopushpineapple]

Over the past twelve months I’ve done practically zero exercise and been eating terribly.

I’ve got a better handle on the food now, but went back to the gym for the first time today (class) and lasted only 15 minutes and then was quite literally sick afterwards.

I’ve never been this unhealthy (or this big - I’ve gone from a fairly slim 12 - 14 as I’m tall to a round 18 and have developed a round stomach,

I’ve booked more classes next week but am scared that I’ll feel sick like this every time.

Is there anything I can do to try and work up to being a bit fitter?

I got a dog.

I’m with you on this op and I’ve started making a smoothie every morning with: spinich, water, spirulina, a frozen banana and protein powder for breakfast. Fills me up, full of nutrients, less crap (I think 😂)

You need to take several steps back
Start a lot more gently and build up
If you try and leap back in where you left off you'll injure yourself and/or make yourself feel so dejected you give up

couch to 5k worked well for me when I was completely unfit. I've not been doing much for ages, but I can still go out and slowly run a 5k even when I'm feeling rubbish and fat. When I originally started out I struggled to run for 1 minute.

I did Slimming world to lose weight then started running. I say running it was more of a quick walk/slow jog interspersed with dry heaving for quite a while. I liked the pressure of a group when it came to weight loss but would have hated a gym class. I hated jogging when I started and still don't really like it now but I'm assured by folk who know more than me that it's good for me so I do it!

@Hobnobswantshernameback thank you - I think that was my mistake today. Thing is it wasn’t anything super hard - simply a dance fit type thing.

Am wracking my brains for what’s easier. I’m not a jogger and don’t think I ever will be,

I think adjust your expectations for a start. It's really difficult to jump back where you were before when you've put on weight and got unfit.

Way I think about it, if let's say you're 10kg overweight (I was almost double that at one point lol!), think how many big bags of potatoes that is or bags of flour and think how you would have felt if you were carrying that around and exercising when you were slimmer because that's what you're doing!

So start it slow. I also did couch to 5k but i doubled or tripled the time it took for every stage so it took me much longer (in fact it took me about 6 months to run 5km but that doesn't matter).

And also eat less :). That's probably the most important thing!

Just start with walking and using my fitness pal - I've lost 2 stone since jan using this method

And I do have a dog so do walk - but he’s small and it’s a lot of him off the lead and running around etc.

I wouldn’t start off going in high intensity straight away- your body needs time to adapt to the work you’re asking of it especially now you’re (temporarily) bigger. You don’t want to injure yourself before you’ve started to lose weight!!

When my weight shot up after the first lockdown I started doing home workouts on Les Mills cause I could stop after 30 mins without doing the walk of shame in a gym class! Over the weeks just built it up slowly. If you’re only able to do gym workouts I would suggest doing resistance/weight classes like kettlebells, body pump etc as these are low impact calorie burners and building stronger muscles burn more calories at rest- really important for weight loss!!

I got a cheap heartrate monitor and did exercise that kept me in a manageable heartrate zone. Walking mainly, swimming, light weights in gym. Then jog walked, slowing back to a walk whenever needed to.

Got fitter and joined group classes.

You can definitely start couch to 5km with the dog as most of the first sessions are run/walk (especially if you are slow at the running!) so you can do it while he's off lead or find a park where you can run round an area while he's off lead?

Would walk more with your dog on a lead, so YOU get more exercise!

You’re doing everything right. Slow and steady and set small goals. A few at home workouts and walks in between trips to the gym if you have time. Well done, though. The first step is the hardest.

Be careful with running - if you’re overweight the sheer pressure through your joints is incredible.
Better would be to keep going with the food overhaul and start strength training. Lose the idea that cardio=weight loss. It’s fantastic for heart health but going for a brisk walk every day would also get you moving and be beneficial.
Strength training will help your body infinitely. Ask a trainer at the gym to write you a programme they should be able to do it as part of an induction. If not look at Shona vertue for a fantastic programme which progresses well and is about strength and health - not aesthetics.

@Killerqueen2244 I still have my at home les mills subscription! Had literally forgotten - I’ve even got a body pump kit in the shed. I just found it not as motivating without people around me, but now that could be a great idea!

[quote agododopushpineapple]@Hobnobswantshernameback thank you - I think that was my mistake today. Thing is it wasn’t anything super hard - simply a dance fit type thing.

Am wracking my brains for what’s easier. I’m not a jogger and don’t think I ever will be,[/quote]
Go to your classes as planned but adjust accordingly to make them work for you e.g. if the move is jogging on the spot, walk instead. If the move is high knees, lift your knees halfway instead etc. After a couple of months, you will be able to do the class at full intensity.

@Margaritawithlime I’ve included some strength training into my “routine” but now nervous about it.

It’s weird - I used to be a six classes a week type and now a bloody dance class has defeated me! Dh in the same boat, but managed to play three full games of football first time back.
I feel a bit of a failure.

Statt with home exercise videos like Emi Wong on YouTube so you can go at your own pace and not feel sick or self conscious! I gor really fit doing these videos and was shocked by how fast my fitness improved and weight fell off.

Cycle! More pleasant and less embarrassing than running!

Cut out anything you know you shouldn't eat. If you eat a lot of junk then obviously that, but also whatever doesn't work for your body. For example, I can't even look at pasta, bread or rice without bloating massively, so I only have one day a weel where I can eat them now.

Eat food that's delicious but healthy and low calorie, like amazing salads and roasted vegetables with really nicely seasoned chicken/fish or shakshuka or whatever.

And I second getting a dog!

Drop the intensity, for fat burning, think of your exercise capacity on a scale of 1-20 with 1 being zero effort and 20 feeling like you might die! You want to be somewhere between 10-15 for aerobic exercise. Also echoing what others have said about weight/resistance training. The fat burning benefits continue after the workout and you’ll become stronger and smaller as muscle mass replaces fat. Good luck!!

Start gently! I was size 20 and BMI 31. I started doing low impact workouts on YouTube, on a channel aimed at 'seniors' and beginners (called SeniorShape Fitness, but there are loads of similar channels). Doing one of the workouts most days (they range from 10-45 mins), combined with a diet (WW) and I've lost a dress size and over 2 stone since Feb. BMI now

I am in the exact same boat, OP. I’ve also doubled down and started smoking during lockdown so now it feels like a horrible doubled-edged sword - I am less inclined to smoke when exercising but exercising is really difficult as a smoker. And with the extra weight too. Ugh. I am inspired by the though and I’m going to pop in one of my old Jillian Michaels DVDs today and make an effort.

When I first lost weight/ got fit, I did it all at home but I joined a group on MyFitnessPal where we’d all log in and share our weight and activity which I found really motivating. Could you do something like that before building back up to the gym again?

I signed up to teambodyproject.com/ for free. They get you to measure how fit you are before directing you to a plan.

I'm in the same boat OP, I do Holly Doke quick workouts on youtube, they're very good, and there's something for everyone.

Holly Dolke, not Doke!