Starting from ground zero - advice?

[LolaLouise]

Hi all. I have recently lost 35kg and im 5kg from my goal weight. I have done this with the aid of WLI but my loss has been quite slow comparitively to other on them, and reached a point where its slowed down alot, im averaging 0.5kg a week. Ive not done any exercise alongside as struggled with side effects, as well as the fact i literally did nothing before, i would quite ignorantly say "well i do 25k steps on shift" and think that was ample, i now understand that these steps were doing very little for me. But i want to hit my goal, and also start toning some, i feel adding in exercise is the only way to achieve this.

My fitness levels are so low, that im still to embarrassed to go to a gym, so i thought id try couch to 5k to try and get started and look at joining a gym once i have a better starting point than literally nothing. However, 3 weeks in, im still on the first weeks runs and unable to complete them. I thought initially i was going too fast as im doing it at home on a walking pad though it goes to 10kmph so ok for c25k i believe). So i dropped the speeds down, and now do walks at 3.5kmph and runs/jogs at 5.5kmph, but i still cant finish. Im ok with repeating week one until im am able to do it, i accept that i am very unfit and its going to take time and effort. But can anyone suggest anything i can do along side? Or anything better to try? I work mostly nightshifts, in a very busy A&E department, so routine classes etc arent really an option, as i cant commit to the same time every week between shifts and trying to catch up on sleep.

TIA

That's perfectly fine to just keep doing the first few weeks of C25K - it takes as long as it takes. Take it slowly, rather than get injured!

It could be that your levels of sleep, rest & recovery are low because of your job & night shifts.

If you want to get faster, sometimes doing intervals can help. So maybe in each day's run, have one interval of running where you go as fast as you can - probably your 3rd running interval? Then do the other walk & run intervals quite slowly.

Or aim for the next lamp post and walk or run as quickly as possible - then go sloooow. Intervals can get you used to the breathing etc

What are you wanting to achieve? You mention toning. Running won’t do that for you, you need lifting for that. Do you want to be able to run? I don’t enjoy running but I love lifting. Doing something you enjoy makes a huge difference.

The most important thing is to find an exercise you enjoy, otherwise you won’t stick to it. Maybe try running outside instead as you can then alter your pace to suit much easier. But if you’re not enjoying find something else. There are loads of classes on you tube or you could try something like the Joe Wicks app which has a beginner program. Good luck!

At the minute i just want to be able to complete some form of exercide, the thought of joining a gym with zero stamina and zero capabilities is very overwhelming, toning with weights is definitely in the plan longer term, my sister is very much into lifting and has said i can go with her initially, but even that is quite intimidating right now. I just want to up my baseline before delving into it properly.

Outside isnt really an option, i live in a very hilly area and i dont drive so not being able to complete it on a flat surface indoors doesnt make me ready for outside on quite steep hills

There’s not really much connection between lifting and running. Being able to run won’t make you more able to lift weights, or know how to use machines, or how to do dumbbell/barbell exercises which are all the skills you will acquire in a gym. I can’t run. I can do all those lifting things really well though.

If you want to run, go for it! But if it’s a barrier to getting stuck in at the gym it’s really not necessary.

If you’ve someone who will take you and show you that’s a great start.

Tbh my first thought is if you are using WLI and working shifts- are you consuming enough calories to have the energy required to exercise?

I'm a runner, I love it, but it is hard. Honestly, it never gets easier, you just get fitter!

As I've got older I've really started to appreciate the value of weights. In terms of bang for your buck lifting will do much more for you than running.

In terms of a baseline i would carry on with your c25k but start incorporating some body weight exercise.

Twice a week start on some lunges, squats, planks, press ups, wall sits, calf raises etc. 2 rounds of 5-10reps or 15 secs for the planks and wall sits each with a bit of rest in between. Add another round or some more reps as you get fitter. Just do what you can to start with.

Once you get the hang of what to do get your sister to take you to the gym.

I average around 1400-1600 a day now as the WLI arent working that great anymore and i dont want to move to a higher dose, the dose i am on seems to be good enough for maintaining/slow losses, but im still 5kg from my goal which would put me at a BMI of 23, still at the upper end of healthy for my height.

I do want to up my fitness levels just in general though. I still get breathless walking back from the shops, or if i have to walk up a few flights of stairs, or if im doing 2 or 3 rounds of CPR! Its easier than it was before i lost weight, but i still feel my general fitness/health is low. So alongside the toning i just want to be fitter.

I'm probably wrong, as i am completely clueless, but i figured starting with some form of cardio would be the best way to start?

If you are starting from scratch you could try get fit with Rick workouts on YouTube, they vary from 1000, right up to 10,000 steps and are a fast walking workout with a few dance moves in and are suitable for complete beginners, this sort of thing will increase your stamina first and then you can progress to some running or higher impact exercise

Join the gym. I did before I started losing weight. I was 118 kgs when I first went in November 23. I started WLI end of March 24. Today I'm 84 kgs. A lot of gyms now are so supportive. My gym is lovely.

Start with Pilates. It's a great practice for all around strength, mobility and balance. I've started doing weights this year and it has surprised me how much I enjoy it.

The biggest challenge you will face is the voice in your head, don't listen to it. You can do this, just turn up for yourself and be consistent.

A few people have mentioned pilates to me, but i just cant commit to it as theres only 2 classes a week at the gym and for the next month i can get to 1 of them with how my shifts are rota'd. Im not sure it something o could do that sporadically. Some months id be able to go semi-regularly, but others there just no way and i cant work set shifts unfortunately.

I transitioned from gentle walking to C25K and then to longer runs over a couple of years - for me what helped was walking uphill as the in-between stage before I started running, and setting myself a faster target pace for walking. The hills help with the cardio aspect particularly.

Are you running before you can walk, so to speak, OP? You say you live in a hilly area, that's perfect for some fast paced walking, enough to get a bit of a sweat on. I'm a club level competitive runner, but daily walking at speed and for a significant amount of time forms a big part of my fitness.

The great thing is no one will even need to "know" you are exercising, if that's something you are worried about, as you can wear normal comfortable clothes!

Honestly, I wouldn't think about running or weights until you have got a decent base fitness from walking. C25k will be much more achievable then!

And weights/strength don't need to be done at the gym, btw. Once you have base fitness up you can do weights at home - cheaper to buy a few dumbells and a mat than to pay for membership! And lots of strength stuff you can do with just bodyweight.

Well done on your weight loss, that must have been hard work!

I think running can be soul destroying as it is hard at first. Looking at what you’ve said you’re clearly very busy and have a demanding job. At first you need something that’s quick and easy to fit in. I would start with at home exercise classes. Go for one where you follow it each week and it builds. Even if they are with weights you can obvs do body weight only.

Look at Heather Robertson, Sydney Cummings, Growingananas. I would look for shorter ones to start -20/30 mins. Also Lottie Murphy for Pilates.

I agree with this. The 3.5kmph walking speed is 2mph which is quite low so I'd focus on walking faster first and build up to being comfortable at 3-4mph walking.

Use the local hills to your advantage and get huffing and puffing on them. You can use the early weeks of C25k to powerwalk/ leisurely walk the intervals. It's more functional for real life than a treadmill.

I had SPD in pregnancy which absolutely hammered my fitness- months of not even being able to walk around a supermarket type hammered. I got back to fitness by building walking stamina and speed, and 15min pilates videos (pre-youtube, there's more choice now) and it took about 5 months to be ready for mainstream fitness classes and 6 months for C25k... a year later I ran my first HM and was hooked. But I had literally started from walking 100m 18m earlier (and going to bed exhausted to recover)

Try something that will get you hot and sweaty and you enjoy. Maybe find someone who will happily spend an hour playing Badminton/tennis/squash with you or challenge yourself to walking a bit faster outside or inside? Go swimming? Take up some yoga - via an app or YouTube? If you don’t enjoy it you won’t stick at it.
(Personally I love running on my treadmill and did the c25k last October. I now do 100km a month plus walking, swimming, yoga and just taken up Badminton.)

You tube 10 minutes easy yoga, 5 minutes beginner pilates - do it on your own in your own front room.
Just try it, fully dressed or in pj's, anytime of day.

I did this every other day for a few weeks and the difference in what I could do at first, to 2 weeks later was quite big!!

A great confidence booster and feels nice too.

You really don’t need to up your baseline fitness before starting with some dumbbells at home - that’s part of the joy of weights! Some exercises are even lying or sitting down which suits me just fine. It seems like something you need to be super fit to even start but it’s honestly not. I’d find a 20 minute beginner workout on YouTube, get some 2kg weights and just get stuck in. Don’t look at what weights other people use because it’ll put you off. Any weight is fine to start or even put them down and do it with body weight only if that’s too much. But it’s easier than running, you can do it without anyone else looking at you and it’s much better “value for money” in my book.

I started my fitness journey in January with weekly reformer Pilates which highlighted how weak I was, so I started going to the gym. I go to the gym anywhere between once a week to daily. I tried out different classes and machines to figure out what works for me. I also started off exercising with a friend but now I work out alone as I feel more confident.

2 months later and I love the rowing machine and cycling machines for cardio. I’m not a fan of the treadmill. I’m not a big fan of the stair stepper either but it definitely gives me a good workout so I find it worth the pain.

I’m surprisingly in love with Pilates and weight training. I use machines for both as I don’t feel confident on the mat or free lifting yet but it’s working for me. Apple fitness + is great too.

results:
I have already managed to change my body recomposition. I have lost 4kg and my BMI is now 21.5. My body fat started at 29% body fat, which is now 24.5%. My muscle mass was 67%, it is now 71.6%. So I feel fairly confident that the weight lost recently has been fat. I think when I was in the swing of MJ, I lost muscle mass.

@AtomicBlondeRose yes you're right, I just meant more in terms of trying to do too much all at once. Personally I would start with getting cardio fitness up. Things that are achievable and not too "exercise-y", like walking! I bloody love walking! But all the responses here just go to show people enjoy different ways of fitness so there isn't a one size fits all. It's about finding something that you enjoy and is sustainable and gets your heart-rate going!

This is what I was going to say. I live in a town split in two by two steep hills, one of which is like a country lane with little or no traffic. I live at the top and work at the bottom so walking to and from the office is brilliant exercise and I know at least three friends who use the hill for daily exercise by walking or running up and down.

Well done so far OP 🙂

Thanks for the thread OP.
im super unfit too, to the point where I’ll avoid my mates when they say they are going for a walk.
its hard because I’m too self conscious so there are some great ideas on here, thanks all! And very well done op. Amazing stuff x