What exercise gave you the most noticeable difference?

[HelloVeritas]

In my 50's, menopausal, on HRT, low energy, loss of fitness, weight gain etc blah blah blah!

I need to start an exercise routine (I do a brisk walk with dogs everyday but it's not enough). I want to lose weight but to also massively tone up. Bum, tummy, thighs, arms - everywhere really.

I am going to start couch to 5k again and see where my running gets me (managed a slow 10k once but menopause has massively affected my energy levels). Have also drastically reduced alcohol intake and tackling portion sizes and carbs.

But I'd love to hear what's working for everyone else and what you did to notice the most difference.

I keep hearing about the benefits of weight training and would love to give this a go but feel quite intimidated by the thought of turning up at a gym (I really am very out of shape).

Inspiration please!

Zumba was the one that worked for me . Im totally uncoordinated but somehow it worked. There was a fabulous class local to me but it never returned after lockdown and I've not found another class with the same vibe.

Weight training - it’s the best thing you can do for yourself. I think there is a weightlifting board or a thread here?

Also good for overall condition - (indoor) rock climbing, swimming.

Yoga is excellent for flexibility.

Any cardio you enjoy - running is boring, but HIIT (sprints) or tennis/badminton make it more interesting.

Running, sadly (because I hate every minute of it). I must start it again.

I thought I was fairly fit and healthy from a generally active lifestyle, lots of walking and hiking and a fair amount of swimming. But doing C25k and then continuing (running 6-10k three times a week) made the weight drop off me (and I wasn't overweight). Also made my overall fitness levels shoot up - could suddenly walk up big hills when hiking without getting too out of breath.

I joined a gym last year and I’m 54. There’s all ages and shapes and sizes there and I love it. Have a look at a few OP to find the right one.

Running had the biggest impact on me

Re weight training - best tip I got is if you haven't done any of it before, start with all the stuff that gives you natural resistance with your body weight. So squats, push ups, pull ups. Anything where you're using your weight to do things and get your form right (i.e. don't focus on how many, focus on the quality rather than quantity). If you spend a few months doing that and enjoy it, then you can move to add weights to all those movements.

HIIT circuits by a mile. Made such a difference.

I agree that running reaches the places other exercises can't get to, for me nothing else gets to the upper levels of cardiovascular capacity and nothing else gives the same cocaine like buzz afterwards 🤩🤩🤩

If you lack energy I’d also consider a diet overhaul - plenty of fats and proteins, fruit and veg. Completely abandon UPF and bloating carbs. Don’t count calories, just eat good food until full.

I’d also give intermittent fasting a go. Start easy with 13:11 and build up to 16:8. Or even if you manage 14:10 it’s still very good.

A combination of body weight and weightlifting exercises. Honestly your strength will increase, your flexibility, your energy and your mood will lift. It’s also less time consuming than walking.

Thanks 7Worfs, I kind of fast anyway. My first 'meal' of the day tends to be at 11 am ish and it's a coffee with a dollop of cream in. I just cannot face anything before then. Trying not to calorie count but I know I definitely needed to swap to healthier snacks and cut down alcohol quite a lot x

Regular running made me drop excess flab I have carried all my adult life really. I did a 5k a day for a month challenge. Not fast by any means, but a daily 30/45 min jog was the step change I needed.
But in terms of strength and shape - weights, especially core and balance exercises with a kettlebell. Try youtube videos for simple kettlebell or small dumbell workouts - start very light with simple exercises and there's low risk of injury from bad form.

With regards to body weight or weightlifting, does anyone know what these classes are called? I am thinking of joining Better Gyms as I have lots of leisure centres near me offering different classes but the descriptions are not that obvious I know I should just bite the bullet and call them but is this what they mean by Body Pump or something??

There are some good threads here on supplements as well. When I’m not breastfeeding I usually take a Berocca in the morning, zinc with lunch and magnesium before bed.
Occasionally a course of selenium.
B12 after colds.

Thank you, I know I need to stop dithering and just get out for a run - I think my anxiety is higher than normal and I'm overthinking it 🙄

I’d say diet alongside running and a few home workouts with weights or some gym sessions is plenty. The problem with running is that you need to run regularly or longer distances to notice a decent difference quite quickly. If you’re dieting alongside 5ks then I’m sure you’ll lose a good bit though! My husband is training for a marathon and has lost so much weight and is now really toned, purely from the miles he’s putting in every week

I'm turning 49 this year and I do Les Mills on Demand at home. I started doing fitness classes at universtiy and it's the thing I love best. I don't like going to the gym. Found it very hard to get motivated. But if you want to do weights at the gym, sign up and they'll give you a few free personal trainer sessions with a program.

No one will look at you at the gym and judge you. If they do, then that's not the right gym for you.

You should aim at having some weight training and 75 minutes of vigorous cardio exercise. (I know they say 150 min of moderate but I don't find that enough at all).

I'm at a stage of life that's very busy at home and work. I'm doing Les Mills on Demand at home. I do pump (weights), balance (yoga and pilates) and various cardio (step, combat and attack). I am also fairly active and regulalrly hikes, cycles and ice skates.

My advice would be just to find something you like and stick with it.

I have tried youtube videos but didn't find anything as good as the gym classes. That was 4 or 5 years ago however. That's how I ended up subscribing to Les Mills at home.

Although with running, especially if you’re lacking motivation to get out, once you’ve done your couch to 5k, definitely go to parkrun as it makes you so competitive with yourself. You could then get a 10k training plan and follow that or just do one to get quicker at 5ks. I think having some structure to your runs or a running club you go to now and then is the key to wanting to challenge yourself with it and get out the door.

Something that helps me get into “fitness mode” - if you can, pick exercise clothes that fit well and you like the look of. Then put your hair away in a pretty way (e.g. an interesting plait). If you are like me, it might give you a big boost and a “go get ‘em” attitude.

I’m shallow like that

Can I just jump on here to ask - how on earth do you runners stay motivated to get out regularly? I've tried to get into running so many times, I love the idea of it but can't seem to commit to doing it consistently

I like Bodyfit with Amy kettlebell videos on youtube.

She's not super annoying or chirpy and has nice clear instructions and achievable workouts.

I thought it was more to do with diet (unfortunately) I've run fairly regularly for 20 years. I've been marathon training since January and have maybe lost a pound! (Although I'm not overweight but would love to be half a stone lighter)
I'm just starting strength training/boot camp, mainly to see if I can improve my fitness/running but I'd be over the moon if it made me lose weight and look better.

Weights.

If most of your exercise is cardio (walking) that’s great but add in some weights.

A Body Pump class would be a good start. High reps of weights in a routine to music tracks.

Or ask your gym for an induction session on the machines.

CrossFit worked for me. If you can visit a local one and see what kind of community they have it could be amazing. We've got a whole range of young, old, fit, never done any exercise ever before etc and seeing the progress everyone makes whilst making friends is amazing. Totally accept that some will be more geared towards competition and it might be 70% tops off males but I know of at least 2 beside me that are the total opposite of that.

Body pump is fantastic. It keeps me pretty toned all over. I also swim a few times a week and in between do yoga. Hope you find something that works for you!