Absolute beginner, obese and no idea! Can someone talk me through this?!

[CelloMellow]

Hello!

Im an absolute beginner but would like to increase my strength and lose weight. Im obese and want a stronger leaner body.

Do I need to buy special weights? I have no idea what to do and how much I should be doing?!

Help!

Look at what you are eating. Keep a food diary and be honest. Can you eat less/ eat better?
Start doing regular exercise, go fro a walk, build up time your out/ distance covered over time. (Perhap look up 0-5k)
Make up a fitness routine and stick to it, loads of things online at mo, You could do dancing with The lafdy from Strickly or fitness with Joe wicks.
When lock down over seek advice from a gym/keepfit advisor. Swimming is good for overall fitness..

Thanks June. I am doing those things but wanted to start weights but not sure what the best way is... I dont want to over do anything or injure myself and not sure how to start!

I would look up resistance band exercises for beginners if I were you.
They are really good
You don't need ones with handles, and try and get a set of different thicknesses maybe (try amazon)
If they are too hard, go to the easiest band (or none initially) and reduce the suggested number of reps, and have longer rests
The main thing is to be consistent and do the exercises regularly (3 x a week to start?)
I find it good to try and set a time (early if possible) to do them, and even if you are NOT IN THE MOOD, then do some because it's better than not doing them and feeling like a failure.

If you want to get into real strength training I would suggest arranging a session with a personal trainer and using a gym so you have access to a wide range of weights/equipment. Ask them to teach you the main lifts - deadlift, squat, bench and overhead press. Being overweight can be an advantage as people carrying more weight are often naturally quite strong.

Then start a strength training programme and see how you go, there is plenty of information on line. Maybe take a look at the classic Stronglifts 5x5 programme. Or the Girls Gone Strong website for inspiration from other women.

I realise you probably don't have an access to a gym at the moment, so maybe try some bodyweight programmes to get you used to strength training without investing money in weights you might not use. Lots of workouts on youtube at the moment because of lockdown, take a look at and Athlean X.

To really get your strength back, I think changing your diet and shifting the pounds will do wonders. I was in a very similar position back in 2018 and, honestly, normal diets really didn't cut it for me. I stumbled across 'Keto' which seemed a bit scary as I was new to the whole health world (which is a bit intimidating) but I used YouTube and this particular article clearcutnutrition.com/blog/ to get my info. I did go ahead and purchase the plan as I don't have time to do it myself. You might benefit from this so you're not as alone!

Lockdown can be difficult time but also a great oppurtunity to put all your focus into it! (I also became a better cook with this, which the hubby and my boys appreciated)

Hope this helps!

I would get a set of latex fitness bands and look up Youtube tutorials. You can vary and scale the resistance on these and are less likely to damage you. Get 2x of the weakest ones then you can do larger range-of-motion exercises.

Kettlebells are good - maybe get a 12kg or a 16kg if you only get one. Again chech out Youube. Obese to Beast and AtleanX are good sources.

You'll be lucky to find weights for sale just now as they are all out of stock due to no gym being available and people working out at home

While we're in lockdown, you'll have to make do with bodyweight exercises. If you're very overweight, then just doing push ups & planks - and anything else where you're supporting your own bodyweight - will have a conditioning effect.

I wouldn't try to learn serious weightlifting without being taught it. And until we're out of lockdown & gyms re-open (I suspect they'll be quite late in the gradual lifting of restrictions) you can't be trained in that way. It's difficult to learn this stuff and keep 2m distance.

Leanness is 90% diet: my trainer says: "You can't out-train a bad diet"