Unfit and exercising at home

[BrightSkyPurple]

Hi

I’m really unfit. Hated sport at school and have never really done any exercise since. I’ve managed to keep myself a size 10 through diet but I am flabby. I get out of breath very quickly and can’t do things like push ups.

I would like to:

• get fitter
• tone up
• build muscle (as I’m heading to 40)
• lose around 3kg (but accept this might be more off a diet thing)

I’m thinking about getting a PT but also interested in recommendations for home workouts. How do I find something that I don’t give up on because it’s too difficult but also not something I give up on because I’m not seeing results within say 6 weeks? Any recommendations for online programs/youtube or should I just get on with getting a PT? Thanks!

If you can afford it, I would suggest getting a PT for a few sessions and see how it goes. It really helps with pointing you in the right direction, setting goals, accountability and helping with letting you know what you should be doing. I started a year ago and it's been amazing for me. I also do workouts at home and running in between times, log my food on MyFitnessPal (sometimes). The Couch To 5k app is great for beginner runners.

I love Les Mills online - particularly Bodycombat. I pay a subscription monthly, but I think they have a few sample classes available as a free taster

@Whodrankmytea thinking about this as I feel like I need educating but I can’t really commit to regular sessions at the moment because of the cost. do you think 3-4 sessions would be helpful?

Love this thread, thanks. There are a lot of upbeat walking videos on YouTube too.

For me personally, yoga and pilates are the only things I manage to stick to long term as I enjoy them. For beginners, Yoga with Adriene is great. I now follow Yoga with Kassandra, Charlie Follows and Five Parks Yoga. Seeing how far my body has come and what I can now do motivates me. For Pilates I follow Lottie Murphy.

It would definitely be a good start I think. Find a few locally through recommendations and have a chat and explain what you want to achieve and your financial restrictions. See what they say/suggest.

I am unfit but I love the Caroline Girvan 15 minute arms on YouTube. It's started to make a different after 3 weeks!

As a PP said, try the Get Fit With Rick free videos on YouTube - lots of fun walking workouts there which are perfect to get you moving.
Just do what you can!

I agree the Body Project is great. Free workouts on YouTube and their website, and you can unlock more by paying. Friendly couple, very relaxed, lots of low impact options.

I like team body project as well, it suits me as I can't do high impact due to back issues but there is always a low impact version given, even to the high intensity exercises. You really can make their workouts as hard as you like, so can start off low impact and body weight, and then add intensity and weights in when you are ready. They have lots of free workouts on You Tube but there are literally hundreds on the app and programs that 'start' you off and then progressions from there. Lots of people on the facebook page support groups say not to do the older Alex ones as they are too hard but actually if you get to the level where you want a challenge that's exactly what you need.

When you get the app you can filter your workouts too, so if you want weights/resistance you can search for that, or cardio, pilates/yoga/stretching etc.

Caroline girvan!! I'd say do a max of half her weights though as a beginner to avoid injury as a rule. Also pay attention to her advice on form.

That's probably my only suggestion for improvement with CG, she is extremely fit and uses quite heavy weights but is also extremely accessible. The two things are great in tandem and she's really clear and sensible on working to your own ability but I think a suggestion on what would be suitable for an able bodied complete beginner would be really helpful for each video.

The Jillian Michaels app has all her workout videos, 30 Day Shred, Yoga, Boxercise etc, plus other exercises and you can customise workouts to time and equipment available, there are also recipes and diet plans too

When I'm just starting to get fit though and want to improve my cardio I use the Refit Revolution YouTube videos, basically a bit like Zumba / dance aerobics it's quite fun and you don't need loads of space or any equipment and is great to just get you moving more. After a wee or something of that I move on to more intensive workouts.

Jillian Michael’s ! Her app is called ‘the fitness app’ and I love it. Loads of beginning stuff on there.

also buy a smart rope and start skipping - that’s great for cardio.

main thing is to do a bit a day. Whatever gets you to do stuff. Start with 10mins and light weights and build up

Peloton Guide. It's on sale for £95 at the moment. Everything is on there. Strength, cardio, yoga, boxing, barre etc.

There are great programmes you can follow. An instructor runs through everything on screen and it will even count your reps. You just need a set of weights. It's something like £25 a month subscription so a lot less than a PT and will keep track of your progress.

You just attach it to our TV and exercise in front of TV so you'll be on camera.

I'm a PT and have recommended this to loads of people as a cut price option. Like any at home work out you have to have the impetus to actually do it but seeing your progress in your stats really helps and if you sign up to a programme knowing you have to do a certain amount of work outs in a certain timeframe to complete it is a huge motivator.

None of the workouts are over 30 minutes, actually some of the yoga ones are but for what you want to achieve strength training is what you need to do.

The fat loss is diet but increasing your muscle mass by doing strength training will change your body shape and tone you up. Increasing muscle mass, especially around joints is important as you age.

@JanefromLondon1 Thanks that sounds like an interesting option. Is it suitable for beginners? What I liked about the YouTube workout I did this morning was that it was pitched at just the right level for me

30 day shred was terrible for me. There is quite a bit of jumping, I hurt my knees and that was that.

Everyone is motivated by different things and I found Jillian yelling at me not motivating at all. While Daniel telling me I'm a winner just for turning up works for me.

I did Caroline Girvan's 24 days of Christmas series (I think that's what it's called) and then started the Epic programme although I've gone back to the gym now.

I like that she takes rests when it gets too much, as it encouraged me to push myself but for it to be ok to take a rest too.

would these be a good weight for a beginner? amzn.eu/d/acfFHOx

I second Lucy Wyndham Read on You Tube, 5, 7 or 20 minute workouts, she has exercises for all parts of the body and most are low impact on joints and knees, She even has sitting down ones.

I do 5000 steps jogging around the house including stairs and then 5-10 mins of free hand weights per day.

I was so shite I bought 1kg weights and found them too hard to begin with. The ones you linked to are 2kg.

My 1kg still get a lot of use as now I am fitter I can do a boxing workout and make it higher intensity by holding the weights all the way through.

What I'd working for me
5 mile walk daily
1400 calories
Weights 3x a week somtimes 4
7.5 hrs sleep on a regular basis.
3.5 litres of water day.
I'm looking better and my weight is reducing.

Thank you for this as I'm looking for sitting down ones due to disability.

Sharonas.hill her walking videos are fun.