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?

And any exercise is so much better once you are a healthy BMI anyway. I spent years flogging my guts out trying to jump around in classes, run and lift weights at two stone (and more) overweight, getting fitter but not shifting a stick of weight. Focus on your diet and once you've lost weight you feel like moving more anyway. Everything is so much easier.

Exercise often does not shift weight but is beneficial whatever your weight.

There are quite a few "walking workouts" on YouTube that will get your steps and heart rate up while integrating the large muscles in your legs. Maybe try those for a few weeks?

Also, the best thing to avoid DOMS (muscle soreness) is to work out again. If you get the blood flowing through your muscles, it will be less sore.

I lost 22 kg, taking me from obese to within the normal weight range for my height, with a combination of intermittent fasting and walking. I try to focus on fresh unprocessed food and just eat between 12-6 or 12-8. I got a fibit and found this really helpful and has really motivated me from being completely sedentary to active. I started just walking, then I started to go to the gym and now run a couple of times a week. Start slow though. If you try and be a bit more active every day - even if it's just a half hour walk to start with, it should make a difference. I can't recommend fasting enough - look it up.

I started with couch to 5k but the thing that has made most difference is developing a social life based around exercise. If unginfir lunch with friends we'll cycle there, family holidays are activity based, coffee will be after a yoga class, a day out will be based around a race or cycle event etc

I was also shocked when I went to the gym at that size having been a gym bunny in the not so distant (pre-DC) past. It felt like running in a diver’s suit. It encouraged me to really make an effort with my diet and went back when I was a size 14. It didn’t seem like my joints could take it when I was bigger.

There are people who are pretty fat who are runners.
Of course, it is harder when you are carrying more weight.
But I really hope that does not put anyone off exercising. Whatever your weight everyone benefits from exercise.

My friend has lots loads of weight doing Brian Syuki walking videos. They are free on YouTube. I did one last week and was pleasant surprised. I did a one hour HIT walking workout that incorporates 10,000 steps. I definitely built up a sweat and though my heart rate didn’t get too high. Regular 5km power walks helped me shift my baby weight.

I found it easiest to lose the majority of the weight I needed to lose first, which I did via Slimming World (4 stone). I then was much lighter of course which made starting exercise easier. I also found it useful once I'd lost around half the weight to do 10k steps per day. I still do the steps each day now, which really helps me to keep the weight off. We have dogs so I'm always out dog walking anyway.

You get in shape again quite quickly. I was sick the first time I did a HiiT workout a few years ago after several years off. The next time I felt sick but wasn't and the next time I was just knackered.

Good for you - I'm in exactly the same boat and starting to do the same thing!!

A more reasonable start would be doing Aqua and Pilates, then perhaps one session in the gym, doing a light routine that doesn't make you want to puke -

something like 5 mins walking on the treadmill at your normal pace, then go round the machines using the lightest weight setting you can feel (there is no shame in pulling the peg out at all) and doing sets of repetitions in groups of 8, rest, 6, rest, 4 and end - decreasing the number of reps make you feel less like you've 'failed' than increasing reps and having to give up. Then, once you've had enough, do another 5 minutes on the treadmill, stop, go and have a shower and go home.

Whilst many people train one muscle group, such as legs on one day, back or arms on others, it's one day a week in the gym instead of at a class - it's fine to do everything, as you're having rest between that and then doing your classes.

The key is consistency, not going full out until your lunch is over the changing room floor, as that puts you off and increases the likelihood of you giving up or getting injured.

Then maybe an active recovery day at the weekend where you do something for pleasure, such as a longer dog walk where you race the dog occasionally.

Microdecisions - make small, healthy choices most of the time, and don’t beat yourself up/fall off the wagon when you don’t. The more consistently you do it, the easier it gets and you feel more in control, but can still have the odd treat/wine/day off

@RamsayBoltonsConscience

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. 😁

That is absolutely brilliant. Congratulations.

I’m not overweight but have lost a lot of fitness and I’ve started swimming, aiming for 3 days a week and a couple of gym days, I find swimming is easier cardio than running etc and my body feels so good after it not all sore and stiff, I’m just doing sets of laps and trying to slowing increase

I lost 3lbs so down from 12 stone to 11st 11. Want to see 11st 9 next.

Oops wrong thread!

I love the couch to fitness programme from Our Parks, really really good for building fitness and strength. I went from completely unfit, no exercise for years and size 22 to being able to finish the programme and now regularly go to the gym and do 20 mins on the cross trainer and a load of weights, and a size 16. Still work to do but much much fitter than I was 9 months ago.

https://www.youtube.com/playlist?fbclid=IwAR3yy-UnDb-FABEih_aZaxZyy8-7r4TLMNvacIocybBwVHWlxeZXmHaFEZE&list=PLzyGqy4hi5yAr4wQImo5HgwZIZ58PVyY-&app=desktop

The really good thing about the programme is that they show adaptations for every exercise so that you can start harder or easier depending on your starting fitness and ability.