Is it possible to go from really unfit to super fit?

[notabitfit]

I've never been 'fit'.

Now I'm 45, about 15 stone (I'm a yo yo) and I know if I don't do something I'll become a statistic.

I lose weight easily via diet when I'm in the zone and I'm in it now. Having some therapy to help me keep the weight off. That's all good.

I'm not wanting to exercise to assist the weight loss, thought it will help, I just want to get fit and stay that way.

Is it possible to go from so unfit like this to really fit? I'm not planning on running marathons or anything- I sort of want to not die of diabetes and not have reduced mobility through weight and lack of exercise when I'm older (like my mum). I want to get fit and stay that way, make it part of my life.

The where to start. I've just joined the cheapo no contract council gym down the road. Usual equipment, few classes but no pool.

Yes. Everyone starts somewhere. Apparently, if you do something for 21 days it becomes a habit. So pick an exercise and do it every day for 21 days. Then don't stop. Fitness will follow.

I did it 10 years ago. The main thing is choose something you enjoy enough to do it several times a week, do it and keep going! And every 6 weeks switch it up a gear. All I did was buy some fitness DVDs (Davina mainly) and do them 6 days a week for an hour. With a calorie controlled diet and walking more each day I lost 4 stone and was very toned and fit. Took about 10 months I think.

Just have to find the thing I like!

Cycling is one thing I love- it's just not good in winter due to work and weekends being full of family things. But now is a good time to start.

Absolutely! In 2014, my dh was tired out on a 2 mile cycle. By 2016 he did the 100 mile Ride London in a very respectable time, he ran a 10km event the other week and cycles 100 mi a week.so it doesn't eat into family time

We're both 46 now, and since 2013 we've done more sport than I ever thought possible, and ds cycles with us (he will run if pushed, and swims with me too)

I did Couch to 5k. I genuinely thought I was going to be sick the first time I ran (well...trotted fatly) for 1 minute...and I never really got fast... But I succeeded in running 5k at age 50. I am someone who spent PE cross country lessons having a fag and refusing to jog even when the PE staff yelled at us from a passing car window!

Thanks. Good to know it can be done.
It's going to take a lot of time and I need to redirect time from elsewhere.

I feel very daunted!

Yes (well not superfit!) but I have got much fitter and lost weight over last three years. Am now 52. Find something you enjoy and make it a routine. I would try classes as it is an easy and safe way to explore different things. If there aren't many at your gym, keep an eye out locally for other PAYG options too. Have fun and keep at it!

Absolutley

I would suggest slow and steady. Start using exercise in your routine.
Every other day or small daily.

Firstly make cut backs on your diet. Half your snacks/treats, then in a months time half your snacks/treats again

Start using weights. You won't get big and bulky. I used to lift 12kg weights for each arm and use to squat around 180lbs and had much slimmer arms and legs than I do now. I am a size 12 now.

Build the muscle tone underneath your fat, muscle building makes your body hungry and will burn more calories. Make sure of course you do a good cardio warm up and cool down.

Once you get to the point where you're 5 stone less, you will be able to see the muscle tone underneath your body. You will look fit and healthy. It will take a while, perhaps 2 years but the result at the end will be incredible.

I am 47, and have run three half marathons (over 3 years) from a gap of 30 years since sport - and I didn't do much even then. School PE was, of course for the time, just ritual bullying.

(In my case, saying I should be at the 'girls school' - as a boy - and that was from the teachers :))

I started with couch to 5k

Yes! I’m 50 and was a complete unfit couch potato until about 4 years ago. I did couch to 5k, lost a couple of stone, , now try and bike regularly too.

I can now run steadily, did an 8 mile run yesterday then easily did a 12 mile hilly bike ride in the afternoon.

I’m the fittest and healthier now I’ve ever been and the feeling is amazing.

Go for it Op, age is no barrier.

Ps Don’t expect miracles overnight or push yourself too hard.

Build up gradually and you’ll avoid any injuries. Your muscles will all wonder what the hells going on at first but they soon get used to it and you’ll see results. My legs are in the best shape now since I was about 18.

I absolutely agree - it's definitely possible if you find something that you can imagine enjoying, and build up gradually. I did it with running, and with an exercise class that I'm now a regular at.

My top tips are

• strongly consider doing something outdoors, and that you can do right from your front door. Outdoors = particularly good for mental health. Doing it without having to drive to gym etc means it's just easier to stick to.
• Invest in decent basics for the sport you choose (for me, trainers, good running tights, double skin socks and a belt to carry phone etc). Costs a little bit, but more likely to stick to it if you are comfortable.
• I've been much more consistent since I log everything on Strava. It means I can look back at what I've done and see my weekly km add up etc. I have a small set of followers but I do it mainly for me - it would motivate me even if no one else saw.

I have had false starts with swimming (for me, that's too dictated by leisure centre timetable and ultimately too boring to make the effort to get to pool) , and cycling (which I still like, but just not my 'thing' as main form of exercise).

Fab thread!
I'm 46 and need to get fitter and shed some weight.
Did really well last year with weights then school Summer holiday hit & lost my mojo! Start well then fizzle out.
Watching with interest

Wow some great advice here!

I live on the edge of an AONB with instant access to countryside so you're right there, outdoors has to be the way to go- but with gym as back up on rainy days (only a 2 min drive).

I'm not good at exercising at home. The sofa calls me back into its comforting embrace too easily.

I've arranged to meet a personal trainer in training who works at the gym on Wednesday as he wants to help me for free as a case study () - I'm going to tell him exactly what I posted in the OP and hope he can help.

First stop is to buy a decent sports bra though.

I'm not expecting to enjoy it- but I hope that I start to. Those of you who've done this- how long until you wanted to do it rather than forced yourself?

I did Couch to 5k. I genuinely thought I was going to be sick the first time I ran (well...trotted fatly) for 1 minute...and I never really got fast... But I succeeded in running 5k at age 50. I am someone who spent PE cross country lessons having a fag and refusing to jog even when the PE staff yelled at us from a passing car window!

This is me except the age. I'm mid-40s and couldn't run for a bus five years ago. I just did a 5km obstacle course on the weekend (scrabble nets and tyre running) and that's a fairly short run for me now.

Slow and steady, if any excuse is good enough then any excuse will be good enough. Outdoors if possible but indoors if not. Head is much more important than heart or body. Don't put up with any nonsense from that voice telling you you can't or it's not worth it.

I found doing a range of stuff really helped me. Different exercise classes, long walks (10-15 miles), rowing, running, outdoor swimming.

Tbh I still mentally try and get out of it (least fir outdoor swimming which i do love) but setting little goals really helps. I only ever think about losing 2kg at a time. Agree that couch to 5k is amazing because you realise given luck and basic health it's about 90% mental, and once you realise that you are free.

oh im 50 btw. I've lost 20kg in three years and am unrecognisably fitter plus 2 dress sizes smaller.

Oh and how long to enjoy it? Ummmmmmm a while. It happened in little bits. The point I remember was running around in the playground playing tag with DD and not being out of breath. That was six months in. I thought 'Bloody hell I'm actually enjoying this".

Pregnancy and birth hit me hard both times, as in staggering 100m to the end of the road and back then going to bed to recover. It took a good few months for my body to be recovered enough to do mainstream fitness classes. Second time by the time I finally stopped limping 5 months after DS2 was born, I started C25k as I was fed up of puffing everywhere. 364 days later, I did my first half marathon, anf I've now done 8. As the person in the class who was shocking at running, I'm very proud to be very average for my age/ sex class

I got an achievement from it straight away. At school, everything was focused on just how shit I was. My podcasts gave me encouragement. Each week I achieved more. About 4 weeks in and I'd achieved my longest EVER continuous run of a stonking 8 minutes without staggering to an agonised shuffling walk.

It can be done and it feels great... well maybe after you've recovered

@SmarmyMrMime what podcasts did you use?

I'm wfh today and I can feel my limbs seizing up as I listen to the rain. Gonna was up to school and collect ds from after school club and ignite his complaints about the weather, these legs need to move!

Absolutely possible. I wasn't terribly overweight but was pushing a size 16 / height is 5ft 4 inches. I began very slowly after my daughter was born. I wanted to be fit and healthy for her more than anything. I think that you need a reason to be fit, and for me, staying fit and active into my old age is my reason and focus.

I started with the shred and C25K, I'm never going to be a great runner but I can run 5K without having to think too much about it and still love Jillian Michaels. I now exercise 5-6 times a week and although I will never love exercise, I do love the results so that's what I focus on when it's hurting and I'm sweating.

Definitely possible! I did C25K because I was getting breathless going up the stairs and just felt so sluggish and unfit. I run 4 times a week now and really love it. I wouldn't class myself as super-fit, but I do my long run on a Sunday (up to 20 km) and still can't quite believe that un-sporty me can run that far!
I totally agree that you need to fake it until you make it. So, decide on your 'sport' and just make yourself do it until it becomes a habit. I do love running and find it has such a positive effect on my overall sense of well-being, but it is also definitely a habitual part of my week now.

Do you need to be “super fit” though? It sounds like just being a bit fitter would be enough for what you want and is probably a lot easier to maintain long term?

I’ve gone from doing nothing at the start of the year, to now having an “excellent” fitness level (according to my Fitbit!)

I did most of that by going for fast paced, 30 minute walks. Initially just once a day, but I’ve since increased it to 2x a day, as I enjoy the walks a lot.

I’ve also recently started using a cross-trainer a couple of times a week. I struggled to do that at the start of the year, but all that walking means I now have enough muscle-power to push myself more.

So my advice would be to start with something relatively easy and take it from there. I’m sure you can do it and the best bit is that, as you’re not doing much at the moment, you should soon start noticing the difference exercise makes to your overall health and mood.

I did it. Well, started watching my food in October, and started regularly attending gym in Jan. Have lost 2.5 stone and also 9 inches off my waist! Now have a habit of going to the gym 3-4 times a week and I've ACTUALLY STARTED ENJOYING IT! 😱faints

I suppose 'super fit' is a stretch but I'm aiming for fitter than I've ever been - because even as a kid I wasn't very active - my parents never went for a walk or played sport etc. I wanted to join things when I was younger and they discouraged it!

Hence why I'm now watch DS at tennis because I don't want him to go that way.