To ask for help with an exercise routine?

[Fatatforty]

Good morning 😊

I am 40 years old and really struggling with body image. I have lost some weight so am back in my healthy bmi now (although at the top end so could do with losing maybe another half a stone to a stone). The problem is I just look so out of shape. Like my stomach is crinkled and most of my weight is on my thighs and bum which look so awful, just pure cellulite. It almost looks like I have a fat suit on my lower body if that makes sense? Round the inside above my knees is the worst I look like I have the legs of a 90 year old. They are really pudding like. I just don’t know what to do to develop an exercise routine that could help.

basic information: I have an hour child free each day Monday to Friday, I have a gym membership, which also has a swimming pool. I have a Pilates dvd for lower back pain and a wall Pilates book. I live a 30 minute walk from a park.

so far I’ve tried the gym with a routine I got given on my induction, I’ve been going twice a week but always hurt by back or knee. I’ve been swimming once a week. I have tried the Pilates dvd as a basically I have no core strength after children and would like to improve this. I got the dvd from a physio I saw after my c section.

diet wise I’m eating ok these days but carb heavy, eg porridge, sandwich, sweet potatoes/rice. I eat meat and fish but not every day as my husband is a vegetarian.

any suggestions welcome, I guess I just want to put together a plan that’s really going to target my core, things and bum and to look less old especially the lumpy looking fat above my knees! Whether that he diet, exercise or both!

In short you need something enjoyable so you’ll stick to it. To see results it’s important to be consistent so I would aim to work out 3 or 4 of your 5 days and look to walk more each day in general.

You need different or modified exercises as pain is an indicator to stop. If you are able to some PT sessions might be really beneficial where you learn the ropes.

I love working out, and have in the passed paid for programming (essentially on-line PT) so that I could essentially show up and just go through the programme and do a different workout everyday

If you like swimming, you could buy a float, trading snorkel and a pair of training fins. Hold the float in front of you, head down and kick up and down doing lengths for 30 mins. That fits into your 1h and will really work your bum, hopefully without hurting your knees or back!

I had thought about swimming each day for 30 minutes after work, is that enough to improve my legs? I can only do front crawl I’m not the best swimmer

I had also thought about investing in a few sessions with a PT, maybe it would be worth it in the new year. My initial plan was gym twice a week and swimming twice a week but when the kids are unwell, school holidays etc then I can’t make it. So that’s quite a bit where I can’t stick to the routine

You need to strengthen your core and glutes first, especially for your back and knees. What’s in the routine you’ve been given? Gym PTs aren’t always the best but you may also be using your back instead of engaging your core, and/or locking your knees if you’re getting hurt. Find a basic core routine and some glutes exercises (a resistance band will help here) with body weight only, and maybe some light free weight exercises for your arms. Most of that you can do at home (though I still find the routine of the gym helps and you may be able to get tips from staff) so when you can’t make it to the gym you can still do something. That twice a week and swimming twice a week sounds like a good start.

Congrats on the weight loss. I'd start by working out your body fat percentage- if you're feeling lumpy and bumpy it could be that you need to be focusing on reducing body fat (through your diet) and working on building and toning your muscles through lifting weights. There's no exercise that's going to make your tummy smaller. Working your core will build the muscles but you'll never see them if your body fat percentage is too high. Read up on body recomposition and if your budget can stretch to a few PT sessions to get you going, even better. I've noticed the biggest, positive changes to my body since I started lifting weights in my mid 30s. Good luck!

@batbiscuits oh wow thank you! My scales tell me my body fat and it’s in red! 36 percent! So that explains the lumps at bumps. How do I reduce this with diet?

Keto is the way forward to transform your body composition.

I wasn't overweight when I went low carb 8 years ago but did have a flabby belly, and by going keto it changes your shape and hardens things out! Combined with the gym or classes, you will see a difference quite quickly.

Some info here but just google body composition and keto and you'll see the results people get. If you add in fasting, that too is a fat burner and body composition solution!

https://inbodyusa.com/blogs/inbodyblog/how-to-use-the-ketogenic-diet-to-improve-body-composition/#:~:text=Keto%20and%20Body%20Composition,%2C%20ketogenic%20diet%20(VLCKD).

@Fatatforty don't read too much into body fat readings off scales as they are notoriously inaccurate. Its good to have as a guide but don't be ruled by them.

I second batbiscuits suggestion to have a PT , if you can afford it, just until you understand the whys and wherefores of a training plan, which weights and exercises do what and, most importantly, how to do them all properly to avoid damaging your back and joints. Once you have this established, you can get free or cheap programs online to use on your phone

Not sure what specifically will help with the things you've described, but I personally don't think it matters if you won't stick to it. Consistency is key to see any changes.

I have hated exercise my entire life, have had all the gym memberships, pool memberships, exercise classes, couch to 5k apps- tell myself I'm going to go to the gym 5 times a week/some other ridiculous goal and then I fail the first week (obviously) and give up the whole thing.

The only thing that I've found that has ever stuck is getting a good PT this year. We do weight and strength training, and not only can I see it in my body but I can feel it- which had done more for my body image than any number on a scale ever has.

I started going once a week to build it up, I now go twice a week to her and actively want to be in the gym on the days in between as I enjoy what I'm doing. Crucially, she explains the why behind everything we're doing which I personally find interesting and that makes me want to do it more.

Not saying you have to get a PT, but finding something you enjoy is the key thing. Anything else will just be a slog and you won't stick with it. Of course if your only goal is to be less flabby then maybe that will be motivation enough to get you swimming every day etc, it wouldn't for me.

The bottom line is a diet that's lower in fat. If you're eating a high number of carbs (you need them because they give your body energy) but not balancing this out with an active lifestyle/exercise this probably won't help either. Unused carbs end up stored as fat. I don't cut carbs but I exercise 5x per week, a mix of HIIT and strength training.

I'd start by using a macro calculator. I use this one healthyeater.com/flexible-dieting-calculator Fill in all your details and in the formula section, select 'lean mass' and enter your body fat percentage. Based on your stats, and your goals, it will give you your carb, fat and protein goals. You can use an app like MyFitnessPal to track what you consume and try to stick within your macros - so for example 110g of carbs, 40g of fat and 120g of protein (I just made those amounts up so don't use those 😂)

I find tracking everything in the beginning helps to establish those healthy habits and now I am fairly lax with tracking what I eat because I have a good idea of what my body needs. I focus on trying to eat a good amount of protein because it makes you feel fuller and is good for muscle growth and repair and I try to limit fat intake but I don't cut it completely.