From fat to fit - where to start?

[Tomorrowiscancelled]

So I'm not on a diet I'm 'making life changes' and as well as loosing the weight I want to be fitter. I began by walking more and I've got an activity tracker that encourages me to go for another walk if I've not moved enough. I've set target at 8000 but I'm happier at 10,000. And yesterday I joined the gym. Today is my induction and my first session.

I've lurked on a lot of threads and seen people say they were big and are either at target or are still on their journey, also that they struggled to go for a walk but now love to exercise. Aside from keeping up the walking, I'm not sure how to approach this. Do I go in there and do a full hour jumping from machine to machine? Stick to one thing? Do that couch to 5k thing on the treadmill?

What exercise did you try when you were at your biggest to start you off? Where should I start so I'm not going to overdo it and not go back?

Mid 30's, size 20/22, almost 16 stone.

That's some great advice, thank you

I think it sounds like you're off to a fantastic start. And honestly, if you've never really exercised before then you're doing really well. After I had my second child, I lost five stone. Things that really helped me were: finding any excuse to walk anywhere, calorie counting with myfitnesspal, doing 30 day shred every day using YouTube, filling up with salads, veg and a protein milkshake after a workout. I looked at pictures of clothes that I liked to motivate me, kept a folder on my phone with pictures of things I could test myself to. Gave myself mini goals regularly - special events, seeing people we'd not seen for a while, getting to the next half stone boundary. Couch to 5k got me back into running (you could do this on a treadmill) and I found that I absolutely loved doing weights so I googled workouts and followed kettlebell workouts on YouTube.

Unfortunately, I do need to do it all again as currently pregnant with number 3 (and last!) and need to lose the same 5 stone again...

Good luck and keep at it because you've made such a good start.

What can be a fantastic motivator is keeping a note of what you do, every time
I'm doing this, hopefully it will help as for now it looks minimal.
Setting yourself small goals will make you feel much better
Try and also have an idea of what you’ll do before you go in to the gym so you have a real target to work towards

I've been setting time goals for now rather than distance/speed on the machines I find difficult. I've convinced myself that the extra 15 or 30 seconds is at least some progress. On the machines I find easier, the treadmill for example I've started using on of the settings that takes you through a number of speeds/inclines for the time and level you set it for.

Another session today. Hoping the cross trainer is fixed as this is now my nemesis.

Unfortunately, I do need to do it all again as currently pregnant with number 3

Congratulations! And thanks for your kind words, I'm finding it hard but pleasantly surprised at how determined I am to keep going back!

Thank you! It is hard, and I think people who have never had to lose a substantial amount of weight don't realise that it's a mental battle as much as anything.

One thing you mentioned about the staff - I can guarantee they are not watching you nor are they laughing at you. If anything they'll be really pleased at the effort you're putting in. They're professionals (usually) who have seen people go through this and they'll be wanting you to succeed as well. Try not to think about what other people think, because honestly, nobody will be taking any notice.

Keep going op. It's great that you're doing it even if you're not very good at first.

I used to be very fit and active. I had a baby a year ago and have gone up 2-3 clothes sizes and I'm so unfit. Like you I decided I needed a life style change. I can't get to the gym but have been doing fitness at home. The first day I tried a dvd and could only do 9 minutes of a 30 minute programme very demotivated and embarrassed with how hard I found it and how little I could do I almost stopped that day. It's only been 3 weeks and I'm already getting fitter and stronger and can manage the full 30 minutes now
So even though it's ridiculously hard at first (I felt like crying that first day too) it does get easier and better. Everyone has to start somewhere. Just think how fit and healthy you'll be in a year if you keep going.

Home from the gym. I did my first session of couch to 5k and I feel great!! Very proud that I got through it. When it said 'two runs left' I was thinking to myself "No way, I can't do it, I'm not gonna complete it" but I did the 90 second walk and going into the jog/run things changed. Suddenly I wasn't looking down anymore or at the screen willing the seconds to go by, this time my head was up, straight ahead and felt good. Maintained that through the last run and the cool down. I got off with a good heart rate and my body felt good, not like a heavy piece of wood like it normally feels when I get off a machine.

Managed extra time on the rowing machine too (7mins) thanks to a game I found in the settings that stopped me focusing on how long I'd been on but instead I was a little fish eating other little fish and trying not to get eaten by the bigger fishes!! Hey, whatever works right?!

I finished with 5 mins on the exercise bike just to finish off and walked home with a smile on my face. I feel good. I feel like I achieved something today. My body is tired and a bit achy but I feel different to the first few times.

Off to try these protein shakes now!!

YES op! Couch to 5 k changed my life a couple of years ago: took me from debilitating depression and anxiety to feeling capable and strong and glad to be alive. I reckon a running habit is one of the best gifts you can give yourself (and it’ll make your body stronger and your heart healthier as well, but the effect on the mind was the most amazing benefit for me)

That's good to hear actually. I do suffer with depression and anxiety and it is one of my 'life changes' to be able to manage them better. I was hoping losing weight, being healthier and being more active would improve my confidence, self esteem and positivity so hearing that it's helped others gives me hope.

A bit sore tonight. I have a lower back issue that I think I've agrivated slightly today. I did get cleared by physio to do this exercise so I should be ok. Physio said I should increase exercise slowly (like I am), have a rest day inbetween (like I am) and that any uncomfortableness should be manageable and short term. If it lingers I will go back to make sure I don't do any damage.

I did good today

All sounds good; gentle stretches for your back? Keep going

I don't think anyone has mentioned this yet, but swimming for weight loss works really well for some people. If you're quite heavy to start with then it will be much easier on your joints than running, for example. I once lost over two stone by eating healthily and swimming for an hour a day. The only thing with swimming is that lowering your body temperature can make you very hungry afterwards so be sure to have a sauna or hot shower after you get out of the pool and be careful to watch what you eat afterwards.

I can't swim

Have you ever thought about having swimming lessons?

From a safety point of view you really should learn to swim enough to keep yourself safe around water. And from a health and fitness point of view, it's a fab form of exercise and you might find you love it.

Also when I lost all that weight, what I did most often in the pool was just holding a float in both hands and kicking my legs behind me. (Great for getting lean, toned legs.) If you had some lessons you wouldn't even need to be a very confident swimmer to manage that, because you'd have the float for support.

I have thought about them but they are very expensive. I'm just absorbing the cost of joining the gym so it's not something I would be able to afford right now. I'd love to be able to though.

Sounds like you are doing fantastically well OP. To start with I would say that any exercise you do is good - do just do whatever you like the best (I always used to find group classes best as I was told what to do 😂). Later you can maybe change to something to achieve any specific goals - I am old and have a couple of niggling injuries so changed to do a bit of movement and free weights/body weight stuff. Keep it up 👍

I'm an idiot.

Busy day, am at work, pm shopping for teens college supplies. Fed kids, tidied, paperwork etc. 8pm look at fitness tracker...10,000. So, I know, power walk around the park near my house to bump it gently up another 2000. And then ut-oh...light headed, sweating, shaking, dots dancing in my eyes, nausea......yeah, I didn't eat today.

Dumbass.