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?

Just pick one class a week for now and walk further, faster on other days.

I know you said you don't want to run but one of the "rules" of C25k is you always need a day of rest after each run. I think that's a good rule for any beginner. It gives your body time to repair damage and get stronger in response to the new stress, and it's meant to reduce the chances of injury.

I've lost 5 1/2 stone since January 2020. Started with WW and then in Sept last year I started Couch 2 5 k. I'm running regularly three times a week - Sundays I do 10k, then 5k on Tuesdays and Thursdays. I'm fitter than I've been for about 30 years! The weight loss is incredibly slow at the moment, I've still got 11 lb to go to get to my goal but the running has completely changed my shape and I can get into a size 12 in some shops ( I was a 20/22 before.)
I'd been miserable about my weight for a long time but it took the doctor putting me on blood pressure tablets and warning me if my blood sugar continued to rise, the tablets would be replaced by insulin that gave me the kick up the arse that I needed. I'm off all of my medications now. 😁

I'd advise starting with something you can do by yourself like walking up a small hill every day, enough to make you out of breath and a bit tired. If you do this regularly you will start to get fitter and be able to do more gradually.

I’ve been improving my fitness since Christmas by doing Wake up with joe (15 mins of HIIT) every other day. Then I started Couch 2 5k. I’m losing weight very slowly, but feeling much better and more energetic.

Good luck and remember the first trip to the gym is the hardest! It will never get worse than what you’ve already managed :-)

I love my LMOD subscription.

I got quite unfit before the first lockdown (life got hectic and exercise was the thing that gave)

In may last year, I started on 10mins a day of the beginner LMOD classes, building up to the full hour of the proper class after 4 months or so. I used myfitnesspal to calorie count, alongside intermittent fasting, and dropped over a stone. It’s staying off too.

So, yes, it IS do-able

@RamsayBoltonsConscience that's phenomenal! Any tips other than JFDI?

Wow what an amazing achievement @RamsayBoltonsConscience

I think swimming is a great way to rebuild fitness. Works all your muscles in a gentle way and you can vary your speed depending on your cardio fitness. I like to do alternate lengths of breast stroke and back stroke as the former burns my muscles more and the latter gets my heart going faster.

I agree, still let your dog have his run around times, but also add in proper on lead walks. I've gained 1 1/2 stones since my dog died 12 months ago, it makes a huge difference. Wear a fitbit so you know how far you've gone - my partner used to kid himself he was walking the dog, when he was actually standing still throwing a ball.

Posted too soon. The dog walks will drop some weight then you can add in other stuff as you feel better.

Hi OP.

Well done on the food. I bought a kettle bell and some hand weights and started with 5 minute online HIIT, weights and yoga classes. Then went up to 8 mins, then 10, then 20 and by the time you can do 20 mins a day of HIIT, kettle bell or bodyweight training, you can do a proper class.

I also practised fidgeting more as I heard fidgeters are much slimmer (true of DS1) So I'd do squats or lunges while cleaning my teeth, high kicks while waiting for the kettle to boil, pace up and down the platform while waiting for a train, jump up to answer the door or house phone instead of hoping someone else would, and getting upt to make a cup of tea or sort laundry during every ad break.

I'm still a little bit medically over weight (a few pounds off the top BMI weight, but I am also very muscly now) and at least a stone away from what I'd like to be aesthetically. But definitely fit and active now.

Fitness blender have put out an article on exercise induced nausea.

I always use Refit revolution for a week or so when I'm getting back into exercise. Free workouts on youtube, it is zumbaesque and I find it a good way of getting moving a bit more and being a more intensives cardio workout then your normal walk.

Start with walking - a couple of miles a day. I got a PT at the gym...made a world of difference

For those saying exercise has little impact on weight loss, I think that's an individual, it's always been the thing that's made the difference with me. Obviously if you exercise but also increase your food it won't.

[quote Singalongasong]@RamsayBoltonsConscience that's phenomenal! Any tips other than JFDI?[/quote]
It's tricky because it's all about your mindset. I know that I have an unhealthy relationship with food. If I buy crap, I eat it so I can't buy it. I'm trying to work on this at the moment. I always feel better after exercise even if I'm dreading it before hand.
I'm never going back to how I was before but I also need to make sure that I don't let dieting obsess me.

@Looubylou

For those saying exercise has little impact on weight loss, I think that's an individual, it's always been the thing that's made the difference with me. Obviously if you exercise but also increase your food it won't.

Me too. I lost a stone through exercise alone. Zero change to my far too indulgent diet. I really need to improve my eating habits to lose the second stone but I am very happy that the first one has stayed off through exercise alone.

A lot of my super fit friends say things like abs are made in the kitchens you can’t out train a bad diet, and so it’s really important that is up to scratch and you aren’t accidentally sabotaging yourself by misreading calories or portions if you are calorie counting.

With exercise it’s also important to factor in the total daily burn as if you do a brutal spin class for 30 minutes but then sit at a desk all day and do 3000 steps for that day, you would be in a worse position that you would if you spend 6 hours gardening and mowing the lawn etc

Set up new regular habits like increasing the dog walk or carrying a rucksack with you when you go so you are working harder on your walk and increase the weight. Cleaning and gardening burns calories so get moving in the add breaks, going for a lunchtime work walk is a great habit, cutting down alcohol or swapping snacks. I find my main meals are ok it’s the snacking and drinking that causes issues.

Good luck

I had cancer, then chemo, then all sorts of other treatments. I gained a huge number of kilos because of that and I didn’t like it. I started with exercise. The first few months I was on my knees at the end, almost in tears because it was so hard. Every day I would think ‘I’m not doing this’ but then I kept going. I was weak, and the exercises were a killer, but day by day I got stronger, and now no one can stop me. It’s still fucking hard every day, it’s definitely not a walk in the park, but I do feel stronger and I know that it is making me stronger. Then I looked at my diet (food intake) and changed that. Now I try to eat healthy and mindfully as often as possible, and the excess kilos have all gone.
You will stop feeling sick after 15 minutes and you will finish the class and go more often and do harder ones. It just takes one day at a time, one yes before that one class, a few minutes more than yesterday before feeling sick again, and then a few more. You can do it. It just takes a yes each day.

And yes, walking is fantastic. 16000 steps yesterday and I burned 800 calories (and added 400 back to my meal plan 🙂)

@Newforestdonkey wow. Thank you, that’s given me some real inspiration.

I found I had to shift a load of weight before calories burning exercise could be added in any meaningful way. Before that, at 18 stone, exercise just made me feel ill the next day.

I’ve included some strength training into my “routine” but now nervous about it.
Your confidence has taken a shake after your class.
Seriously don't worry.
You say you've got Les Mills. Do one of the challenges. Print out the challenge and stick to as best as you can. I think they are 6 weeks.
Drink plenty of water and carry on taking your dog on walks. Maybe if there are some hills near where you live walk them. Vary your pace and heart rate on the walks.
You'll soon feel better!

Emma Wong looks great.

Hi @agododopushpineapple I feel a bit the same way. I've put on weight gradually over ten years but the final 4-5ks gained over lockdown combined with lack of exercise - not playing netball twice a week, not walking/running to work regularly - have left me feeling really crap about myself.

I've just booked a session with a PT, I've chosen a women in her 40s who specialises in training women. I can't afford weekly sessions so she's going to design a realistic training programme for me with a combination of cardio and strength and as much outdoors-based as possible. Then we'll do a check in session every six weeks to adjust the programme.

Although I want to lose weight, I'm really want the focus to be on looking after my body so it's in good shape to take me through the rest of my life (I'm 40) -use it or lose it!

I know I'll need to change my diet but for me I find it easier to do that if I'm fit and active and feeling more energetic.

Anyay, hopefully it works and good luck with your endeavour!

I'd focus on diet first, try something like Fast 800, and increase your steps/activity levels generally. Don't worry about classes, PT or running unless you enjoy that sort of thing.

I used to go to the gym loads but would rather stick pins in my eyes these days and love my yoga and walking. At 45 I'm stronger and more flexible than I've ever been and the same weight I was when I did my GCSEs.