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Original poster

Starting out with Strength training at home.

11 replies

PainPeas · 03/11/2023 12:29

Got the news this week from my doctor that I am prediabetic. Been referred to the NHS prevention course but that doesn't seem to start for weeks. Haven't felt great since I had my 20 month old. I am 5ft and now weight over 10st which puts my BMI at overweight. I eat like total shit and the only exercise I do is walking (although I walk a fair amount as we don't drive).

Before I found out, I was already looking into starting strength training. I don't see results with cardio and find it utterly miserable. The only thing I have ever enjoyed at any gym is lifting weights but it's been a couple of years and I don't quite know where to start. Can't pay for a pt (even one session around here is £60 - food from my kids mouths right now financially). I know form is important etc etc, but I would like to at least get started slowly and save for a session.

Any advice on what to buy and how to begin?

OP posts:
Tessasanderson · 03/11/2023 15:05

Cheapest for of lifting you can do is body weight. Get a set of £10 suspension straps from ebay (TRX Copies) and google suspension strap training sessions.

The heavier you are, the harder you work. Can be done anywhere and is a bit safer if doing by yourself. You can get very fit and strong with them.

aswarmofmidges · 03/11/2023 15:13

Pre diabetic the best thing you can do is change your diet

Bubbles254 · 06/11/2023 12:44

Weights are great for diabetes as the muscle acts as a glucose store so in addition to the activity using glucose weights also improves insulin resistance.

I started strength training at home a few months ago. I just do Caroline Girvan iron programme with dumbbells. As a beginner I use half her weights and find 3kg, 5kg and 10% dumbbells cover most exercises. She is great at explaining form so you should not need a PT.

I also have issues with blood sugar control. If you google abbott freestyle libre you can get a cgm on a free 2 week trial. I would recommend testing what is spiking you and adjusting your diet accordingly. I ended up cutting out most bread and limiting starchy carbs. I only have these when I am exercising after as I know it brings my blood sugar down.

Also look at the glucose goddess - there are some good tips for lowering blood sugar (acv before carb heavy meal, eating fibre/protein/fat before carbs etc)

MrShady · 06/11/2023 23:43

Weights you can often find free or cheap on FB market place

If you want a 60 day peloton app trial then PM me Smile it's got body weight, barre, weights, walks, yoga, Pilates etc and it's free (cancel on day 59!) so might be good to get started
The audio walks are a nice change too

TeslaTwat · 07/11/2023 00:24

aswarmofmidges · 03/11/2023 15:13

Pre diabetic the best thing you can do is change your diet

This in spades. You can't burn off a bad diet.

I'd also start with something easy enough that you'll definitely do it, even if it's just a walk each day or making sure you do x amount of steps.

There are loads of really good quality content online. Most post YouTube videos or instagram posts so find someone you like and follow their workouts.

James smith has a free app called MNTR. I haven't used it but I have downloaded it 😂 his philosophy is quite good.

pizzawinecake · 07/11/2023 00:41

Man I'm in the same situation. Not pre diabetic but young baby and the weight is not shifting at all (also 5ft and jealous of all these tall people that can carry their baby weight well). Also looking to start strength training. So following.

coffy11 · 07/11/2023 00:53

Exercise is only a small portion of losing weight, you have to focus on your diet. Maybe see a dietician?

Original poster
PainPeas · 07/11/2023 11:43

Hi all, thanks for the replies :)

Not looking for advice on my diet speficically, it's obvious (to me at least) that it needs to change. Going low carb high protein after seeking professional advice (my whole diet was carbs with minimal fruit and veg). Alongside my shit diet I am weak as shit though and there is a lot of conflicting info out there about lifting, most of it seems to assume you are relatively fit/strong. At the moment I can barely do a single push up so 20 reps with a 10kg kettlebell isn't going to work for me as a complete beginner 😵

@Tessasanderson I had a look into these but unfortunately we can't screw anything into the walls and ceiling here (rental). I do have some elastic band things to use for resistance so want to incorporate them somehow (and hopefully not ping myself in the face with them this time 😁.

@Bubbles254 this is exactly the kind of thing I am looking for, thank you. Had a look at Caroline, her exercises look nice and easy to follow and a lot of good info on form too. Just ordered a kettlebell fillable bag thing (I can't have too much equipment lying around, no space to store really) so will start off nice and light with between 2-5kg and work up. Will also take a look at Glucose Goddess. As for diet I have cut out most simple carbs and added complex carbs in. Kind of following low carb but with high protein for muscle building. Hard to get my head around as i'm only on day two but I will get there :)

@TeslaTwat Checked out youtube and instagram but I find it overwhelming! I've folowed a couple of people on Insta though and will check out the app. It's helpful to have a look at different resources and find what works for me, try other things if I don't feel something is working etc.

@pizzawinecake It's not a great feeling is it! It's so hard with a small babe too, trying to get into any routine just with a baby when they change every 5 mins can be so frustrating never mind trying to find the energy to exercise when you get some precious free time. I hope you get going with it soon but be kind to yourself. My boy is 2 now and I am only just finding a routine has settled and I can finally have some me time <3

OP posts:
TeslaTwat · 07/11/2023 12:40

I can send you some people I like and see what you think? I find YouTube super boring but if you see how they are on instagram, you might like them and go from there. Some post just little videos for form of a workout - super easy to follow. I'll get some together for you and send on here.

Push ups are hard. Especially as that's not where our strength lies. No shame in just using body weight.

Bubbles254 · 07/11/2023 12:45

It sounds like you are following the same diet as me and it has worked for me! I improved my hba1c and lost all my belly fat by cutting out all upf and most starchy carbs. I still eat lots of complex carbs - legumes, veg etc. Potatoes and rice I make sure I cool in the fridge overnight before reheating to get more resistant starch and I don't get the blood sugar spike. I avoid bread as my cgm sadly showed that it always gives me massive spikes even when eaten with fat/protein.

I think there is a Caroline Girvan support thread on here somewhere which you may want to take a look at. I am 3 months into her programmes and now can see muscle definition and feel a lot stronger. When I started I couldn't manage a single push up and can now do 8. The bowflex 3 minute plank is also good when you don't have time for a full workout. There is a planking support thread on here too.

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