Complete beginner in need of advice

[colonelgoldfish]

Hi all,

So I am a complete beginner to exercise/fitness and am after some advice on how to get started.

I'm a size 22 and extremely unfit and I really want to make a change to my life. I'm sick of short term diets and want to change my whole body forever.

I've never really exercised regularly before so not sure if I'm on the right track. I ultimately want to shift fat and gain lean muscle.

So far I've been starting out with Joe Wicks' HIIT workouts on youtube aiming for 4/5 sessions a week (and feeling half dead by the end of it). I've also started building in a 25 min brisk walk most days and an early morning swim on a sunday morning.

I'm wanting to order some weights or a kettle bell to add in to my workouts but not sure what size to go for? I've got a pair of dumbbells but they're only 0.75kg so unlikely to make much difference - I want to get heavier ones.

I should also add in that I'm tracking my calories on MFP and trying to make sure I eat plenty of protein each day. Does it sound like I'm on the right track?

That sounds like a good start! Can you increase the time you walk, or go swimming more frequently? Have you tried cycling?

I could probably extend my walk a little bit to make it a little longer. Would struggle to fit in extra swim sessions with full time work and two little ones. Could probably do more exercise at home though.

What do people eat before or after workouts?

Doing hiit is a brilliant idea as is weights.

Can you afford/do you have the time to go to a personal trainer even for one or two sessions? They should be able to show you how to do exercises properly and safely and be a good investment in the long term.

Joe wicks books are good investments too - I like his way of eating, basically it's high protein and quite "clean" as in not much processed and then he has more carbs meals pastas etc for after workouts.

Well done you - getting started is the hardest bit.

Sounds like a terrific start!

Do you have the little ones with you on your walk? If not, one thing you could maybe look at is the Couch to 5K running programme. It's for total beginner runners and I've dropped two dress sizes on it.

OP, well done, what a brilliant start! I am no expert but have upped my exercise game recently and am doing HIIT type classes with weights. I occasionally do kettlebells and most women seem to use 4-8kg. It partly depends on the exercise - might be good to get two sets? Or could you do a class at a local leisure centre to test yourself and them out?

I usually work out in the mornings and don't eat beforehand. And then REALLY enjoy my lunch . I used to eat breakfast but then felt sick with anything sort of high intensity. I find the exercise kills my appetite so easily last till lunchtime and feel great.

Again, no expert, but as you say you are very unfit and want to change that, I think finding a variety of things you enjoy and can and will stick at is a really sensible approach. I think even small changes will make a difference at the start, and that then motivates you. Good luck!

Thanks so much for all the comments. Glad it sounds like I'm on the right track.

Empress - no I go for a walk while DH puts the DC's to bed so couch to 5k sounds a good option. I've had the app on my phone for a long time actually but never been brave enough to do it. Worry about people seeing a podgy, red me attempting to run! not that I should care what anyone thinks really but hey ho!

Thanks Lalsy for the info. I think I'll go to a sports shop and have a feel of the kettle bells. Good idea about the classes though, will look up what kind of things they do at my local gym.

Interesting about eating. I'm usually quite hungry after my workouts so am trying to have things like a hard boiled egg or a few nuts. I already have the first lean in 15 book and love some of the recipes in there. And after reading your comment bought the second book earlier in Tesco to expand my recipe repertoire.

I'd recommend an 8k kettlebell to start with. Kettlebells are kinda my "thing" and especially if you do have a little weight behind you anything lighters not going to do much. I'd also stick to "big muscle group" moves like swings and goblet squats and not go into things like windmills as they make more of a difference quickly. Feel free to pm me me if you would like to be bored rigid about kettlebells

Now, there's an offer the OP can't refuse RJnomore1 .

(Disclaimer, fairly frequent exerciser but still seriously unfit) I think the main thing about being on the right track is...how quickly you get back on track if your workouts fall by the wayside for a few days. Then it becomes habit/lifestyle and not just a faddy resolution that doesn't last.

Yes definitely consistency is what I'm aiming for!

Sounds like you're doing a great job of sticking with it so far! I would say though, don't overdo it. You're going to be better off with something sustainable.

Well none of my family will listen to me any more lalsy...

You are on it. Was going to suggest JW but you are all over it. More protein less carbs and the more unprocessed the better. Well done to you.

We will RJnomore1, if the OP doesn't mind a slight deviation....what I do in the gym is a banned subject at home as well

Thanks for all the lovely messages

Definitely don't mind hearing about what others do at the gym or with kettle bells - helpful if anything!

RJ - thank you for the info on kettle bells. Will start out at a 6kg I think and see how that goes.

Good luck!