Fatty at the gym

[ShouldITellHimToDoOne]

Right! I'm a big fatty. I'm 19 stone. I was 21.5 stone 18 months ago. I was 16.5 stone 6 months ago. So, I'm going up and down... but still in the big fatty range. I want to get back on it. I have a baby and I'm 40 and I'm on my own. I don't want to die and leave her an orphan. I don't care what I look like, I just want to be in the healthy range and away from the whole risk of diabetes and heart attack and blood pressure issues. I know how to do it. I cut carbs and sugar. Eat good stuff. Move. It comes off. I have joined a gym. I was mortified going in there with all the beautiful people, but I realise that they look more at themselves than at me, so I'm over it. It's done. I've been three times. BUT, it's all very confusing. There are personal coaches there, but I'm on a budget. I just want to pay my monthly sum get it there and do it. So far, I've just been doing cardio. I can hack it. One hour (bike, ski thing, treadmill). Will that be enough to see some weightloss or should I be pissing about on those weight machines? I know I'm never going to "get into" this. It's not something I think is brilliant. But, I am going to do it. I just want it to be straightforward and uncomplicated. I can't have apps and fitbits and a load of messing. Sorry for the moaning. Any suggestions as to how I can do this thing?

Personally? I'd do classes rather than a gym. The right class with the right instructor/classmates will work wonders.

But if your are contracted to the gym, move onto weights more than cardio. Ask the staff for help in learning lifts and stances and then give it a try. Don't be put off by musclemen grunting and hollering, most will probably be delighted to help a new person and "spot" you etc.

I'm a fellow fatty so I understand all your concerns.

The gym staff will be happy to help you learn how to use a particular piece of equipment. Just ask them for help - say you're not sure how this one works and can they demonstrate. As a new member you should get a proper induction without paying for it.

Another one saying go to classes too. They're a lot more fun that simply slogging away on a treadmill.

And you're so right about everyone only worrying about themselves! Well done for sticking with it - the only looks you'll get will be those of admiration.

No one is looking at anyone else in the gym, they’re too absorbed with themselves and their phones.

Yes definitely do weights as much as cardio, muscle burns more fat so the more you have....
Does the gym offer induction type thing where they can show you how to use the machines? Staff should be happy to show you anyhow, it’s their job to make sure you’re safe there.
Good luck and keep going! You’ll get there.

I think I will use the old adage, you can't outrun your fork.

Of course going to thr gym as you describe will help you lose weight and tone up, but it will only work if you maintain a healthy eating plan and don't over eat.

I agree about classes, they are fun and you can burn loads of calories in them too.

I personally think an hour of steady cardio is asking for burnout, try half an hour and then something else.

Have you tried the apptiv app?? I have it and use it for treadmill workouts and love it so much! It’s about £7.50 a month but it’s so worth it.

Weights are much more effective than cardio for weight loss although cardio is good for your heart etc too so any moving you do is good. Cardio tends to be boring though and as you lose weight you burn less calories so you need to do longer and longer. Whereas putting a bit more weight on your lifts does the same and takes no more time.

Can you afford one or two pt sessions just to get the technique and some tips?

Also agree if you are in any way competitive then classes will push you much more than you would on your own.

Good on you and keep it up!

Well done OP. Stick to the cardio for now if you're doing well with it.

But also remember that it's 80% food, 20% exercise, so be mindful of not going to the gym for 2 hours then going home and deciding you've earned a pizza, which is exactly where I fall down every time.

Do you have a fitbit to log food and exercise? I've found that really helpful.

I was the fatty in the gym when I joined back in May 2017. One woman in huge baggy joggers, walking shoes (!) and massive tee shirt. All these lycra lasses around me. Didn't care. I spent 6 months on the treadmill getting from being barely able to walk at 5km/h for half an hour to being able to do relatively fast 5.6k for an hour. But I didn't lose any weight. In Jan 2018 I started dieting with my fitness pal to watch everything I ate, and became more adventurous at the gym (elliptical, bike). Then weight dropped off. Doing gym to get into habit before starting a diet is what I would absolutely recommend. Then you are only changing one habit at a time.

(Wish someone had told me earlier to do the rowing machine. Serious calorie-burn and tone for just about everything. But not easy when your tummy is big and your knees hurt!)

I was 97.1kg, 15+ stone, BMI 33.4
I am now 61.5kg, 9st9 BMI 21.5

The gym ex-fatty now has a 3 times a week gym habit, wears lycra leggings, running tops, does Parkruns, spin classes and is going to do a 10k in summer. She encourages all the scared-looking larger ladies who come in wearing baggy joggers.

YOU CAN DO IT.

ps I'm 51. Didn't start this lark until post-menopause. It's rarely too late!

I procrastinate so much in the gym! I'm much better at classes I'm a lot more focused and motivated! Have you seen any classes that look fun? Fun classes are always the best then you look forward to them xx

Also I find the weight machines a lot more enjoyable than cardio! Give them ago!x

I know I’m going to get flamed for this but weights are not better for weight loss than cardio.
You need to do both.

What you need is a calorie deficit and cardio is what’s going to give you that. Weights will tone you up, make you strong and build muscle mass which will mean you burn more calories at rest which is great but if you have a lot of weight to lose you need to do cardio too.

I am a normal weight but I put on a stone when I stopped doing cardio and just did weights, I don’t mind and I am strong and probably could have done with the weight anyway, but I wouldn’t train that way if you had lots of weight to lose.

Thank you for all your tips. There are some amazing classes, but time is a problem for me. I work all day, do a lot of charity work and have a baby.

I can only really go to the gym once I've put the baby to bed and then my mum stays in the house to look after her. But the baby is asleep and so I don't feel guilty about asking my mum to do too much. I could try and rearrange things later down the line, I suppose. At the moment, I can't make sure that I'd be on time for a class. I'm going down there at 8 pm.

Eating is a massive issue too. I'm a binger. I get stressed and anxious with my job and then stuff crap in. A lot of it. I managed to do really well when I got gestational diabetes and controlled it with my diet. It's the only time it's ever worked. I took it VERY seriously knowing I had a baby attached to me. I wish I could just use that same reasoning.

It's so so hard. It's like a drug addiction or something. I wonder if hypnotherapy would work or something.

I'm hoping that if I just get into this gym business that the good food habits will kick in because I won't want to ruin the work I've put in.

Oh! I wish I could afford boot camp and a chef and a personal trainer who looked like Matt Damon. :-(

What does doing weights actually mean?

I'm at the age the health advice says that I should be doing weights as well as cardio but I don't actually understand what that means?

Take a look at the HIT (High Intensity Training) too, if you want to supplement your gym time. You can easily do that at home for the odd 5 minutes here and there....

Cardio is great. Weights are great. The number on the scale isn't the most important thing and if you gain muscle then that will add weight but its not that easy to gain muscle and if you are effectively swapping fat for muscle it will look smaller! Strength training is really important and it will help prevent injuries from lots of cardio!

I would do what RJ said, get a PT for two or three sessions so they can teach you good technique with weights and give you a programme. Maybe follow up with another session every month or two to update and track your progress.

Can you ask a staff member to set you up a program for the gym? You can tell them what you hope to achieve, and they will tailor a program to suit. They can adjust it as time goes by and your needs change.

Get the apptiv app!!!

Honestly it’s so good! It’s workouts set to music that you can do anytime.

Scifi - bodyweight exercises are good enough (eg push ups, planks, side planks, tricep dips, squats), weight machines at the gym, TRX/resistance bands or free weights (probably considered the best option if you are 'serious').

Plenty of video resources on youtube.

Well done OP. Honestly I never look at others in the gym I'm just focused on what I'm doing so don't worry about that. You could also try watching some YouTube videos for home work outs too for when you can't get to the gym.

Scifi
'Doing weights' is simply lifting them. You can either do it in a class called Body Pump, or in the gym on your own at a machine. In the class you start with a warm-up, lifting a bar with light weights on the end, you then take up different positions throughout the class, eg lying down on a bench, and lift weights to exercise your shoulders, and another time do squats with the weights on your back.

Body Pump is great fun and very good exercise. It's excellent for all ages.

If you do it in the gym you can use 'free weights', eg same exercises as in the class but you do it on your own, or ask a member of staff to show you how to use the equipment where you load weights onto it.

Can you fit a treadmill or exercise bike in at home anywhere OP?

I found that much easier at times than going to the gym. I know it's great to get out of the house and go to the gym, but it's pushed for time and have a lot of commitments I found that I dreaded working out far less when I could just do an hour on the bike at home in front of the TV in my pants and a ratty tshirt.

How far is your work?? Can you walk or cycle there?

I work from home. My baby goes to creche about 20 minutes away (car). The gym in also 20 minutes away. I have one of those elliptical machines in my office. The problem is, I never use it. I'm so so lazy that unless I get it my car and go to that gym, I know I won't do it. The only thing that will work is getting in the doors of that gym and then cracking on with it because I'm there.

Love your post OP. You've obviously found your motivation to get fit! I really salute you for going to the gym when your circumstances are challenging. Definitely enquire about what support is included in your sub. I had a basic package but got 2 full inductions and a brief monthly meeting with a PT included. Get their advice- they're professionals.

Cardio is great for your heart and general fitness. Weights are great for strength, bone health etc. Do both. Do anything you can within the time constraints- is there a pool?

Exercise is best for fitness but I found I can only lose weight through calorie counting like a hawk. If you're exercising you will need to have more calories to fuel your exercise though.

As well as motivation, I needed accountability- I HAVE To log every calorie IN MyFitnessPal app. It's been a game changer for me- a lifelong boredom/ comfort/ over-eater. You log everything- every teaspoon of oil, every ml of milk in your tea but it really helps you understand and regulate your eating habits and diet.

Good luck OP- keep at it!!! I'm a widow with 2 children and understand your will to be healthy for your child.

I'm so bad at logging calories. :-( I'm not at all organised. I do have a good understanding of eating now though. I know how to control my blood sugars and I think that goes a long way. I stay low on the carb front and fill up on greens and protein and yoghurts.
I also feel very sorry for myself if I do too much at once. This is when I give up.
I'll take a look at it. Maybe just writing it down will help. I have no apps on my phone. I'm quite behind on all that. I like a pen and paper! I also dropped my phone down the toilet, so nothing's happening on that front.
You're all so kind to be giving me your support! x