FabSwingers.com > Forums > The Lounge > Help a fatty out please
Help a fatty out please
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By (user no longer on site) OP
over a year ago
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Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
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By (user no longer on site) OP
over a year ago
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Also forgot to add Ive spoken to my doctor and they werent any help. Googled exercises but theres just so much information I'm almost overloaded with it. Would much rather hear from people who were overweight, how they started etc etc. Thanks |
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If you're looking to lose weight, the absolute best thing you can do is sort out your diet. I don't mean "go on a diet", I mean work out your calories per day which will help you gradually lose weight.
If you're already signed up with a gym, I'll imagine they have some personal trainers with experience in this so may be worth speaking with them.
Good luck  
LvM |
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By (user no longer on site)
over a year ago
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I hate exercise and only enjoy walking and swimming. I’d say do what you enjoy but I’m sure others have better advice. Can you afford a personal trainer who can show you how to use the equipment properly? |
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1. You ain't fat.
2. Some people are naturally curvy.
3. Sometimes hormones play a part.
4. It's hellishly difficult to lose weight as you get older.
5. If you really want, your local gym will have a dietitian than can point you to and a gym plan.
Good luck whatever you choose  |
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By (user no longer on site)
over a year ago
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My friend used to walk 3 houses down then back again as that's all he could manage. Then after a few days or weeks of that each day, he walked 4 houses, then round the block...
My advice would be don't beat yourself up or try to go too fast. If you can only lift your arms twice, try for 3.
And if anyone takes the piss tell them to fuck off. Xx |
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By (user no longer on site)
over a year ago
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Don’t take much advice on exercise given here, get a PT to teach you how to do it properly
Losing weight is just about burning more calories than you consume. Eat less move more
You want to do some easy cardio, like walking
Then lift weight. This is where you’ll need a PT to show you how to do it properly
Good luck |
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By (user no longer on site)
over a year ago
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"Maybe just try walking in the pool. Set small achievable goals.
But you should be bloody proud of yourself for taking this first step."
Yeah maybe look for aquacise classes. Easier on the joints, the water gives gentle resistance and you're with similar people. |
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By *rMonkeyMan
over a year ago
Somewhere |
Focus on the diet and reducing calories, replacing with better food choices. That will have the biggest impact initially.
I wouldn't worry too much about exercise selection initially, just doing something will good enough. Speak to one of the Gym PTs and ask them to guide you through all the machines and for a full body workout plan.
Do that 3-4 times per week with cardio at the end and you'll see good results. |
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"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
Hello Sweetheart
Probably the best exercise you can do, at least starters is walking. You need no special clothes or equipment and you can do it almost anywhere anytime the mood takes you.
Start with walking to both ends of your street, make a note of the time and shave a few seconds off each time. Then, increase distance and or speed. To keep you motivated go for some different routes including stretches near to nature.
Best wishes for your new healthy self.
X |
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"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
Eat less and walking will work if your knees are ok, not starving yourself as life’s to short to not enjoy food.
Good luck |
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As someone who is still obese but has been considerably larger than I am now. As someone above said it's about diet. I can't track what I eat that actually triggers a whole heap of shit and I actually put more weight on.
What I recommend is to make small changes every week. E.g you normally have a 4 finger kit kat with your cuppa have a 2 one instead. You won't necessarily notice but that's a saving of over a 100 calories. If you had one every day that 700 a week. Small culminations are what makes a life style change and it's easier to stick to. Once you feel a bit better and see the difference it's easier to make bigger changes.
Good luck OP
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By *mma29Couple
over a year ago
wirral |
I'd start at walking on the treadmill at first just to get your heart rate up and as you get fitter start walking using the incline function so your waking uphill. And as others said look at the diet side too.
Good luck on your fitness journey.
Maybe keep us updated if you think that will help motivate you. |
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By *edeWoman
over a year ago
the abyss |
I think the main thing is to get comfortable in the environment. Use the pool if you can, aqua aerobics can be a really good start point. Don't try and push to do too much or everyday as you can put yourself off. Just generally walking more is great. Try a pedometer/fitbit type watch to track steps.
As others have said. Have a look at your food intake. Don't suddenly cut everything as that takes away all joy and isn't easy to maintain in the long run. Try getting more protein as this will fill you up more.
But mainly, don't be hard on yourself. You will have good days and not so great days. Embrace them all and as what you need at the time and focus on little goals that build to a more long term one. Be kind to yourself |
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It's hard to make a big change and keep it up.
Try making small adjustments. if you have 2 sugars in your tea cut down to 1 then 0, if you eat crisps try packs wothb65 cal not walkers which are 120cal i think. Just small changes can make a big difference..walk more if you can too....
You look amazing though so please don't think otherwise |
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By (user no longer on site)
over a year ago
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Small achievable changes.
Sustainable changes.
Be sure to pick an exercise that you enjoy. It will improve the chances of you adhering to your new routine.
Dont cut out enjoyable stuff entirely.
Be prepared to have an off day, or a fail. But get right back onto what’s working straight away. One bad day isnt a reason to quit.
Ensure adequate rest.
Sleep properly. |
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By (user no longer on site) OP
over a year ago
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Oh wow so many replies, I didnt expect that!
Can I just say thank you to you all for taking the time to help me out!
Ive been inundated with private messages too, I will try to reply to them all.
Aqua classes sound like it could be up my street. I do enjoy walking (when the thigh flab isnt chaffing lol) so maybe I'll start gently on the treadmill for a bit. At least I'm moving that way, rather than sat on the sofa doing nowt.
Sadly I cant afford a PT but might see if they have any free advice or either food plans. Wont hurt to ask anyway. |
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By *erts19Man
over a year ago
Hertfordshire |
"Also forgot to add Ive spoken to my doctor and they werent any help. Googled exercises but theres just so much information I'm almost overloaded with it. Would much rather hear from people who were overweight, how they started etc etc. Thanks"
Hi I recently went on my own weight loss journey. I was able to loss 8st in 11 months. I’m still not a skinny guy but I’m much healthier. My best advice would be to track what you’re eating using an app like MyFitnessPal. Then do something that’s within your limits and interests you. I started by walking I walked out my door and walk as far and as fast as my body could. I did this regularly and started to see improvements. I lost about 3st then started in the gym, mostly cardio to start with but then started including more weights. Happy for you to message me privately with any questions or advice. Good luck and do something that interests you so you stay motivated x |
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By (user no longer on site)
over a year ago
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Yep, I know that feeling. Check out the "fat club" forum thread which is a on going weight loss/ healthier lifestyle thread. Lots of interesting journeys posted on there by a very supportive bunch |
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By *ty31Man
over a year ago
NW London |
From my (limited) experience of getting in shape, Hardest part about fat loss and physical transformations is how long it takes to see a noticeable difference. The annoying thing is that you tend lose fat from the face and neck down rather than from where you actually want to lose it from!
Like others have said, start slowly and gradually and commit to it as long term investment. Please don't give up or get disheartened if you don't see results straight away. |
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By *shyaWoman
over a year ago
bedford |
"Maybe just try walking in the pool. Set small achievable goals.
But you should be bloody proud of yourself for taking this first step."
Totally agree! Small steps. And Kudos to you for starting a change |
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By (user no longer on site)
over a year ago
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Exercise is good but it's starts with the diet!
There's plenty of stuff on t'internet for free these days.
I'd say find something you enjoy then you're more likely to stick to it. |
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"Oh wow so many replies, I didnt expect that!
Can I just say thank you to you all for taking the time to help me out!
Ive been inundated with private messages too, I will try to reply to them all.
Aqua classes sound like it could be up my street. I do enjoy walking (when the thigh flab isnt chaffing lol) so maybe I'll start gently on the treadmill for a bit. At least I'm moving that way, rather than sat on the sofa doing nowt.
Sadly I cant afford a PT but might see if they have any free advice or either food plans. Wont hurt to ask anyway."
Sometimes an initial pt session is included in a gym membership. Use this to find what exercises are good for you! |
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By (user no longer on site)
over a year ago
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"Maybe just try walking in the pool. Set small achievable goals.
But you should be bloody proud of yourself for taking this first step."
What she says.
Be realistic. |
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By (user no longer on site)
over a year ago
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"Salad 
“Salad” is the best exercise you could recommend? Tossing salad, chopping salad, bench pressing celery? What are you actually recommending?!"
Eating it surprisingly... |
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By *unchalMan
over a year ago
Dartford |
"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
No abuse but this isn't real. Eat better, exercise more. Smoke less, drink less booze. Sleep more. It is so easy...so why can't I do it! |
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By *iss.ddWoman
over a year ago
Leeds + Newcastle |
Not really much help but there's lots of 'realistic' fitness accounts on Instagram ranging from lesser abled to plus size athletes who I find are a lot less intimidating and give me great inspiration on exercise plans, routines, adaptions and confidence
I can share some accounts if you want to DM me |
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By (user no longer on site)
over a year ago
|
"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
No abuse but this isn't real. Eat better, exercise more. Smoke less, drink less booze. Sleep more. It is so easy...so why can't I do it! "
I can do it. I do it. I see and feel the results but do I stick to it? No!!! My issue is undoing the hard work. Like I'm hard wired to self sabotage myself (sorry for hijacking the ops thread) |
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By *knot1Man
over a year ago
plymouth |
"My friend used to walk 3 houses down then back again as that's all he could manage. Then after a few days or weeks of that each day, he walked 4 houses, then round the block...
My advice would be don't beat yourself up or try to go too fast. If you can only lift your arms twice, try for 3.
And if anyone takes the piss tell them to fuck off. Xx"
This.....before even worrying about gym membership...aim to walk 10k steps a day as part of your normal routine(easier than it sounds) and managing diet is so important! As others have said I don't mean stop eating but eating right amount of balanced food at right times. Been trying to take my own advice for years but I'm on a seafood diet |
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By *a LunaWoman
over a year ago
South Wales |
Do they do water aerobics? That would be good because it would be easier on your joints until you lose some weight.
Also maybe walk on treadmill and increase incline /speed/distance the more confident you get. Go at your own pace. |
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By (user no longer on site) OP
over a year ago
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"Salad
“Salad” is the best exercise you could recommend? Tossing salad, chopping salad, bench pressing celery? What are you actually recommending?!"
How to be a tosser |
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By (user no longer on site) OP
over a year ago
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"Do they do water aerobics? That would be good because it would be easier on your joints until you lose some weight.
Also maybe walk on treadmill and increase incline /speed/distance the more confident you get. Go at your own pace."
They do aqua fit classes almost daily so definitely going to at least try that once a week |
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By (user no longer on site) OP
over a year ago
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"Not really much help but there's lots of 'realistic' fitness accounts on Instagram ranging from lesser abled to plus size athletes who I find are a lot less intimidating and give me great inspiration on exercise plans, routines, adaptions and confidence
I can share some accounts if you want to DM me "
Not on social media except facebook. but more than happy to receive any recommendations, thanks |
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By (user no longer on site)
over a year ago
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It's not for everyone as you need a thick skin but I love Team RH for making me give myself a shake. I've never signed up, just followed on social media/youtube so it's free, but the guy doesn't mess about 'motivating' you  . It all seems so much simpler from him - basically just reduce your calories and walk more. I get overwhelmed and lose interest fast when I overcomplicate it with specific diet or exercise plans.
Good luck with it whatever you do ! |
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Hi OP
Great your have identified you need some changes
I am a qualified personal trainer and have always focused on small sustainable steps that you can stay consistent with.
I am more than happy to help you of course in person would be a struggle but send me a message as I will need some background info from you
Like another member said the biggest impact is in what you eat and drink so worth making some little changes that dramatically cut the worthless calories without denying yourself anything
Anyway before I waffle on if you want some guidance message me
J |
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As everyone has said start slowly.
The hardest part of this is about getting into the habit of doing it regularly.
Starting is good but keeping it going is hard.
Especially coming into the dark miserable nights when the sofa can easily win over getting back out dressed and going to the gym.
So my advice would be don't go all gun's blazing from the start.
Don't set any initial goals, don't get obsessed with the scales or the mirror.
Just concentrate on getting the habit going of getting out the house even if it's just a 20 min walk if time is limited.
A workout buddy is extremely helpful for motivation.
A good gym instructor can advise on the best routine designed for you,but don't get to obsessed with just cardio, weights and building lean body mass will give long term benefits.
Obviously cardiovascular health goes hand in hand with this.
Educate yourself on diet's but don't treat it as a diet more of a lifestyle change and avoid fads diet's.
A healthy balanced diet is the key.
And most importantly believe in yourself you can and will.
It's important to remember bad days will happen but don't get despondent just keep banking the gym,pool hour's or whatever it may be.
Consistency is the key.
Good luck you can and will. |
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By *ynecplCouple
over a year ago
Newcastle upon Tyne |
Start slow, walk on a treadmill or maybe even walk in the pool as this will lessen the pressure on you leg joints. As others have said look to change your diet to more health food and watch portion sizes. A smaller plate often helps with that. If you have joined a gym speak to the trainers there they will be more than happy to give advice especially if somebody keen to listen and take the advice on board. |
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Great info
Medication is an option but remember they will have a limit for how long you will keep losing fat and also side effects.
Diet and exercise are more sustainable as they can be altered and “shock” your body into that initial fat loss again
So I have found medication is best saved for later on if you become injured or fat loss stagnates |
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"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
Nothing really to add to the excellent advice given but good luck OP, you so got this!
Just remember, small goals, consistency and be kind to yourself, the going will be tough but the rewards will be worth it. The longer you keep going the easier it becomes
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I go to the gym but that just seems to tone me, I don’t lose weight and in two years I have only gone down one dress size.
Diet is the thing that makes the difference for me but I like my food. I don’t eat lots but i eat the wrong stuff. So I just try to cut back on the crap but do still allow myself treats. I’ll never be slim though and have learnt to accept that.
Good luck OP
Kx |
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I can name a few exercises you can do
Walking stairs will burn alot of calories but pace yourself at first.
Its how builders burn off loads as they are up and down stairs or ladders often during the day.
Going for walks is easier than running its also less wear on your knees.
diet changes I dont agree with the milkshake diets.
theres eating right with treats is the best soloution |
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I personally would stick to walking first even if say 10 minutes in the morning and again in the evening as someone previously said less impact on your joins but also your using your weight to increase the resistance
If you go to a gym instructor they will get you to use the gym !
If you speak to a spin instructor they will get you to cycle !
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By (user no longer on site)
over a year ago
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"Oh wow so many replies, I didnt expect that!
Can I just say thank you to you all for taking the time to help me out!
Ive been inundated with private messages too, I will try to reply to them all.
Aqua classes sound like it could be up my street. I do enjoy walking (when the thigh flab isnt chaffing lol) so maybe I'll start gently on the treadmill for a bit. At least I'm moving that way, rather than sat on the sofa doing nowt.
Sadly I cant afford a PT but might see if they have any free advice or either food plans. Wont hurt to ask anyway."
Can you get some knee length lycra shorts that can go under your clothes? Will help with the rubbing and no-one will see them.
Your post encouraged me to go out and do things outdoors, thank you OP! I'm off out again before it gets dark. |
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"Oh wow so many replies, I didnt expect that!
Can I just say thank you to you all for taking the time to help me out!
Ive been inundated with private messages too, I will try to reply to them all.
Aqua classes sound like it could be up my street. I do enjoy walking (when the thigh flab isnt chaffing lol) so maybe I'll start gently on the treadmill for a bit. At least I'm moving that way, rather than sat on the sofa doing nowt.
Sadly I cant afford a PT but might see if they have any free advice or either food plans. Wont hurt to ask anyway.
Can you get some knee length lycra shorts that can go under your clothes? Will help with the rubbing and no-one will see them.
Your post encouraged me to go out and do things outdoors, thank you OP! I'm off out again before it gets dark. "
Snag tights do some great "chub rub" shorts, which have excellent reviews and are available in a huge range of sizes. I totally recommend their tights..... |
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By (user no longer on site)
over a year ago
|
What you eat and how much you eat is priority.
You don’t have to go crazy with cutting down to a carrot a day…. Just reduce what you eat
Portion sizes will help.
What you eat is also important.
As you can tell my thoughts are that… diet is best to sort…then worry about the gym.
You don’t even need a gym straight away.
If you can walk more… you’re onto a winner. If that walking can be at a higher pace /speed (not running) then even better.
Do what you can to move more…. That’s a step in the right direction.
Small changes are easier…. If you set targets that are unrealistic it will not benefit you.
Move more (even if it’s small amount) and eat less
Good luck …. |
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"Speak to the staff at the gym, they will sort you out a plan. Set yourself realistic goals and do it for you. The biggest obstacle is you. Good luck "
Totally this!
If you start by eating no food then your body will go into starvation mode, and as soon as you start eating again it’ll pile the weight back on.
Using an app like MyFitnessPal is a good one, and I know many that have used it before.
As far as fitness,it’ll come.main thing is this: don’t beat yourself up if you miss a goal.for you it might be an unrealistic goal.start small and good luck with it. |
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By (user no longer on site)
over a year ago
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"Also forgot to add Ive spoken to my doctor and they werent any help. Googled exercises but theres just so much information I'm almost overloaded with it. Would much rather hear from people who were overweight, how they started etc etc. Thanks"
I applaud your effort to better yourself. If your trying to loose weight in a pool your best bet is alternatively using legs one day and arms the next. Get your self a kickboard to hold you up without using your arms. Swimming is the absolute best thing to do since is low stress on the body and joints also you use all your muscles when your swimming. It's a complete body workout. There is also water aerobics and water resistance training (if the pool is shallow enough you push yourself through the where with everything you can. The water will resist you and make you work harder and harder.) |
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By *unchalMan
over a year ago
Dartford |
"Big is beautiful, but getting in shape for health reasons definitely has it’s benefits. I learnt so much from a personal trainer, doing exercises wrong can cause some damage."
Stop it. Big is not besutiful. It is unhealthy. They wouldn't have posted if they thought they were beautiful n |
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As a few people have said above, small achievable goals are the best to start off with. Walking is such a brilliant way to get your body moving and begin weight loss. Even down your road at first then around the block when you feel ready.
Once you’re used to being more active use the gym and swimming pool and you’ll feel better within yourself and be able to set new goals to reach.
Tracking cals and daily intake will help too.
I’ve always struggled to keep the weight off and found walking 3-4 times a day for 15 mins in my breaks at work then a walk with the dog works wonders.
All the best OP. Slow and steady wins the race! X |
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"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
Best of luck with this journey, Being in the same boat I know its tough..I start my Goal tomorrow with a induction session at local gym followed by being given a fitness plan
My Only advice is don't look at scales its a Marathon not a sprint,Oh & don't try starve yourself cutting meals + the basic drink 2 litres of water |
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"Also forgot to add Ive spoken to my doctor and they werent any help. Googled exercises but theres just so much information I'm almost overloaded with it. Would much rather hear from people who were overweight, how they started etc etc. Thanks
I applaud your effort to better yourself. If your trying to loose weight in a pool your best bet is alternatively using legs one day and arms the next. Get your self a kickboard to hold you up without using your arms. Swimming is the absolute best thing to do since is low stress on the body and joints also you use all your muscles when your swimming. It's a complete body workout. There is also water aerobics and water resistance training (if the pool is shallow enough you push yourself through the where with everything you can. The water will resist you and make you work harder and harder.)"
You can get all sorts of resistance tools to use in the pool, like floats, weights on your wrists/ankles and even foam dumbbells. Lots of exercise can take place in the water. |
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Honestly, you've done the hard but by acknowledging it. Now all you need to do is take a walk each day. Doesn't have to be miles and miles, just consistent walks each day. Then progress onto other exercises. Drop me a message for support or advice. I'm a runner and coach. |
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"Also forgot to add Ive spoken to my doctor and they werent any help. Googled exercises but theres just so much information I'm almost overloaded with it. Would much rather hear from people who were overweight, how they started etc etc. Thanks"
I've probably lost and gained the equivalent of around 20st over the years.
I gain it,I lose it and so on.
Although I've always been active up until covid wiped me out.
I have always been a big guy even when I was at my fittest training 20plus HRS a week for ironman triathlon I'd always be much bigger than the snake hipped racing snakes who sneer and turn up their noses.
I've been as big as 21st and low as 11.
But to just say as I said previously it's about getting into the habit.
You can have the best routine in the world but if you are sporadic it's just going to make you get down as results will take longer.
But as I said don't worry about the scales or the mirror.
Don't go busting your ass from the outset,a lot of instructors seem to think it's all about going all out every time.
It's not,that will come with time.
Keeping a written diary is a great motivational tool.
Think of it as building a house,you have to start with the foundations before the rest can be built.
Good luck x |
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By (user no longer on site)
over a year ago
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Well done you for this post and I'm glad you're seeing support from most people.
I don't know if it's of interest but slimming world can be really helpful for diet changes. I find it helps keep me accountable and gives me a support network.
I know it's not for everyone though.
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"Big is beautiful, but getting in shape for health reasons definitely has it’s benefits. I learnt so much from a personal trainer, doing exercises wrong can cause some damage.
Stop it. Big is not besutiful. It is unhealthy. They wouldn't have posted if they thought they were beautiful n"
YOU are wrong, Big is most definitely beautiful, you can still be healthy and big. You can be slim and unhealthy |
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Walk at least 20 minutes a day, it can save you 10 years of life.
After that...
Don't 'exercise' energetically first, first you have to (imo)...
1) Get used to eating less and being in control of it at least to some small
degree! (if this isn't the case already...)
2) Think about what you eat. Do you need less sugar. Make sure you think about 30 different food types per week (the new '5 a day' - but less per day, easier to do and ultimately better).
3) Start exercising slowly, don't go straight into things which will make you hungry, or start jogging etc when you are too over-weight (it can fuck up your knees and just make you think 'fuck it' etc).
Try not to do things that are likely to make you give up. Attainable targets can get you there.
pt |
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If noone else has mentioned it, try the spin bikes as that won't put any stress on your knees etc.
Chiefly though, the trick is to find a form of exercise that you enjoy, that way you're far less likely to make excuses not to do it.
Good luck & go smash it |
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By (user no longer on site)
over a year ago
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Could ask for a prescription for Orlistat. It stops absorption of any fats in your diet.
It's telling that you're saying simply lifting your arms is tiresome.
I believe, and I'm no expert at all, that you're doing the right thing by focusing your efforts in swimming. On land stuff is probably gonna hurt your limbs and push you back.
Just movement against the water is enough. Pick up the strokes. You're gonna suck at first but persevere with it. A quarter of a length of the pool will become half in a few weeks. That'll become a whole length. Before long you'll be doing a few laps. Just gotta make it a routine.
And it's ok not to enjoy it. |
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By (user no longer on site)
over a year ago
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"Big is beautiful, but getting in shape for health reasons definitely has it’s benefits. I learnt so much from a personal trainer, doing exercises wrong can cause some damage.
Stop it. Big is not besutiful. It is unhealthy. They wouldn't have posted if they thought they were beautiful n"
The OP posted nothing about her not being beautiful, it's about her health. you say big is not beautiful, its comments like this that do not help
Shame on you |
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First thing you need to sort your food/calorie intake and get that sorted. You can exercise all you like but if you don’t eat right it won’t help.
Secondly don’t expect it to happen over night. This will take time and hard work and dedication to get where you need to be. Please don’t give up at the first hurdle.
|
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"
First thing you need to sort your food/calorie intake and get that sorted. You can exercise all you like but if you don’t eat right it won’t help.
Secondly don’t expect it to happen over night. This will take time and hard work and dedication to get where you need to be. Please don’t give up at the first hurdle.
"
.
This. For some people exercise can make things worse if their diet isn't looked at first. pt |
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Incline treadmill walking for 45-60 minutes to begin with.
Then follow some social media fitness gurus and enjoy the journey.
Try new things see what works for you, get research easy from gurus and gain a better understanding. |
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"Big is beautiful, but getting in shape for health reasons definitely has it’s benefits. I learnt so much from a personal trainer, doing exercises wrong can cause some damage.
Stop it. Big is not besutiful. It is unhealthy. They wouldn't have posted if they thought they were beautiful n
The OP posted nothing about her not being beautiful, it's about her health. you say big is not beautiful, its comments like this that do not help
Shame on you "
|
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"Big is beautiful, but getting in shape for health reasons definitely has it’s benefits. I learnt so much from a personal trainer, doing exercises wrong can cause some damage.
Stop it. Big is not besutiful. It is unhealthy. They wouldn't have posted if they thought they were beautiful n
The OP posted nothing about her not being beautiful, it's about her health. you say big is not beautiful, its comments like this that do not help
Shame on you "
Absolutely! Hate comments like this |
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By (user no longer on site)
over a year ago
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"My friend used to walk 3 houses down then back again as that's all he could manage. Then after a few days or weeks of that each day, he walked 4 houses, then round the block...
My advice would be don't beat yourself up or try to go too fast. If you can only lift your arms twice, try for 3.
And if anyone takes the piss tell them to fuck off. Xx"
This |
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"
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
Don't let anyone give you shit if you're making an effort, including yourself (well you do a little if it helps motivate you). you're getting off your arse and putting in the work, which is more than some of the critics will be doing.
It will be hard work at first, it'll get easier as you get fitter- try and stay motivated, don't be too hard or disheartened on the bad days and be kind to yourself x |
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By *a LunaWoman
over a year ago
South Wales |
If you find yourself flagging a bit and need a bit of inspiration, I sometimes look on Insta and such at before/after photos.
There is usually someone who has been the same shape and lost a bit and seeing that can give you a bit of a boost.
Just remember that everyone goes at their own pace. Even if it takes you months or years, a loss is a loss.
Good luck with it |
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By *a LunaWoman
over a year ago
South Wales |
"If you do someone towards it every day, no matter how small, I think the body will respond to that. pt
I meant do 'something' lol pt
"
Oh I dunno, doing someone every day would be quite a good cardio workout!  |
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Congratulations on taking your first step- acknowledgement.
Here’s a couple of pointers.
Wear whatever chlothes in gym are comfortable and allow some air to circulate to help cool you down. Focus on small improvements. Ignore the naysayers and more of all enjoy what you’re doing.
The gym is not for everyone- but do try it for 1 month minimum to see a feel the benefits. The gym/weight training would be the best I believe.
Plus the gym will give you a new exercise program to do every 4-6 weeks- you might have to ask for it but do as they’ll also show you how to perform the exercises safely.
30 mins weight training. 30 mins cardio (10 mins on treadmill, 10mins on bike, 10 mins on stair master).
Diet. Higher protein aim for 0.75g per pound of body weight you have. Carbohydrates- gently cut back on breads, cereals, sweets etc. make sure to eat brown bread, brown rice, sweet potatoes/reg spuds. Predominately your carbs will be 50% vegetables with every meal.
Fat : you’ll be getting fats from your protein source but have healthy oils,small amount nuts.
Supplements- ask your gym manager for protein shakes 30-50 grams about 20mins after your workout will be real beneficial to recovery after workout days. Also ask them about any fat loss supplements they have and try one.
Water - you’ll be sweating more. Slowly increase you water intake to 4-6 litres a day.
Need anymore tips of help shoot me a dm |
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"Maybe try working with bands and do weight training first whilst you build up the cardio. "
I wouldn't worry about being looked at or people judging (I know that can be in the back of some people's minds)
Just know that people will only look when you are doing something better than them. |
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Acknowledging you need to do something is the first step. Then look at what,you eat and exercise.
I'm the past 18 months I've lost 5 nearly 6 stone. Just by doing more and small changes to diet. Getting up and getting those steps in. Andnjust cutting out fizzy pop is a great start for anyone.
As a few fitness friends have also said it's all about calorie deficit. And maintaining more out less in so your buddy starts to dissolve those fatty bits. I still have a longway to go as it ain't no overnight thing.
Enjoy the journey. |
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If you like swimming, definitely do that at least once a week. It works out your entire body. Set target on number of laps and slowly try to reach it.
I would recommend running too. But frankly, it's the most boring exercise out there
Maybe one or two days of swimming, one day of weight training, one day for cardio, one day for abs? This gives you a variety and also balance. |
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"If you do someone towards it every day, no matter how small, I think the body will respond to that. pt
I meant do 'something' lol pt
Oh I dunno, doing someone every day would be quite a good cardio workout!
"
.
Someone different especially, can you imagine?
I 'fabbed' myself to a Size 10!
Fab Swinger 'Sweetheart' tells how she lost an amazing 6 stone via 60 men!
pt |
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I think the first rule is not to over do it. One because you don't want to hurt yourself and two because you don't want to draw a negative link to exercise that causes/reinforces a mental aversion.
So don't concentrate on blasting it and don't set short term high barriers and goals. Most importantly don't fall into the trap of saying I can't exercise today because I haven't got the time or energy to complete something meaningful. All exercise is meaningful even if it's just a 10-15 min walk around the block. So you don't need to do loads and neither should you do nothing or find reason to do nothing. The best mantra starting out is:
DOING A LITTLE SOMETHING IS BETTER THAN NOTHING.
So as long as you're doing something regular however easy or slow or short you are already achieving more than before you started doing exercise.
Ask yourself what things do you like the most? Is it swimming, walking, exercise bike while you watch TV, weights, classes, whatever. Find the activities your most motivated to enjoy/do and do them, but mix these up as is most practical for you to do. And if life gets in the way of your exercise plans as often does don't say oh I couldn't do my swim or class or whatever today. Just say my plan has changed so I will do a little 10-20min walk, jog or home circuit before bedtime. Doing something is always better than doing nothing.
And remember to listen to your body and give it the rest it needs.
Once you've crack the above and got yourself in a motivated routine of pleasurable easy to achieve exercise then you can look to start stepping up the intensity of training and start setting higher goals. However the first and most important building block is getting yourself in the right minset and attitude towards training. If you don't you will fatigue and you may give up.
Mr |
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By (user no longer on site)
over a year ago
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Tried to send a DM but you have filters lol
Ok, I've lost almost 6 stone this year. It's a simple case of move more and consume fewer calories. That doesn't mean you have to starve yourself tho! You will find a million PT's online and all of them will give different advice, but I can highly recommend Sean Casey. He's a young guy but so down to earth, funny and completely realistic! I've been following him since the beginning of the year and he's fecking awesome... he posts some incredible low calorie recipes that are bloody delicious and literally take 10 minutes to make.
Exercise wise.... swimming or walking
Good luck OP, it's gonna be hard but it'll get easier I promise!!!
Added a link for his YouTube page so you can look for yourself xx
https://youtube.com/shorts/0JWk3nzYfBI?si=6wdHsqke1rVaS5PG
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By *ad NannaWoman
over a year ago
East London |
When I was at my weakest, and on tired days, I do a chair workout.
You can find them online.
Slowly get your muscles moving and taking on more exercises.
You can do them while watching television.
Once you feel stronger do some dance exercising on the spot.
Remember to use your thighs as I find they feel weakest quite quickly.
|
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RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt |
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"When I was at my weakest, and on tired days, I do a chair workout.
You can find them online.
Slowly get your muscles moving and taking on more exercises.
You can do them while watching television.
Once you feel stronger do some dance exercising on the spot.
Remember to use your thighs as I find they feel weakest quite quickly.
"
Some exercises designed for wheelchair users might be a good shout for seated stuff. There are loads on the likes of FB or Insta. Happy to suggest any channels, if anyone is interested. |
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"RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt"
Doing ANYTHING is better than nothing. If once a week is all that can be managed now, that's great. Then the person can build it up if they want. I only go to the gym once a week (PT costs) but I've definitely improved my strength and upper body muscle tone. Anyone who poked me in the lats at the MLS will confirm. |
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By *ad NannaWoman
over a year ago
East London |
"RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt"
I doubt the OP can do intense workouts at the moment.
|
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By *ad NannaWoman
over a year ago
East London |
"When I was at my weakest, and on tired days, I do a chair workout.
You can find them online.
Slowly get your muscles moving and taking on more exercises.
You can do them while watching television.
Once you feel stronger do some dance exercising on the spot.
Remember to use your thighs as I find they feel weakest quite quickly.
Some exercises designed for wheelchair users might be a good shout for seated stuff. There are loads on the likes of FB or Insta. Happy to suggest any channels, if anyone is interested. "
I do stretches sitting down too. |
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By *.L.0460.Woman
over a year ago
Bognor Regis |
"Bit of advice needed guys.
Very long story short - I'm overweight by about 6 stone. Been a couch potato for as long as I can remember, never exercised.
Got to stage if I dont do something now Im scared what I'm gonna be like in 5 years.
So I've joined a gym which also has a swimming pool.
Any suggestions as to what exercises I should do? I cant stress enough to you how out of shape I am - even lifting my arms a couple of times the muscles start to hurt and my legs are weak as fuck.
Please dont send abuse to me by private message, I realise I've done this to myself. Years of comfort eating and inactivity has done this, and yes I realise its totally my fault.
"
I've been there but was lucky enough to get bariatric surgery on the NHS (it was 17 years ago). I obviously still have to be careful & controlling calorie intake is the best tip I can give you. When it comes to exercise, I love Pilates. It's great for strengthening your muscles including your core, so as you get fitter, you'll be able to do more such as increasing walking with less pain in joints like knees. |
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"RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt
I doubt the OP can do intense workouts at the moment.
"
Sure, I said most of what I think in my first post (eg start off slow and by looking at diet).
I do realise that gyms can put you in the mood and they are focused towards fitness (which isn't always the exact same as being healthy of course - look at all the steroid takers who go to them!)
pt |
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By *929Man
over a year ago
newcastle |
Calorie deficit first not large start small few hundred a day and adjust when weight loss stalls
Weight train 3-4 times a week
Add cardio if feel like it but it’s not actually that efficient at burning calories but great for health benefits |
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"RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt
I doubt the OP can do intense workouts at the moment.
Sure, I said most of what I think in my first post (eg start off slow and by looking at diet).
I do realise that gyms can put you in the mood and they are focused towards fitness (which isn't always the exact same as being healthy of course - look at all the steroid takers who go to them!)
pt"
A lot of the "steroid takers" have dreadful body dysmorphia and would benefit from some psychological input. |
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By *929Man
over a year ago
newcastle |
"RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt
I doubt the OP can do intense workouts at the moment.
Sure, I said most of what I think in my first post (eg start off slow and by looking at diet).
I do realise that gyms can put you in the mood and they are focused towards fitness (which isn't always the exact same as being healthy of course - look at all the steroid takers who go to them!)
pt
A lot of the "steroid takers" have dreadful body dysmorphia and would benefit from some psychological input. "
To be honest i think any male serious gym goer gets it to some degree regardless. Mine was no different on or off steroids always did (and do still) think to small/skinny when look at self |
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"RE the gym, people do say these days that short intense workouts can work the best for a lot of people (even once a week) but I just think there's a big difference between keeping healthy and in shape and starting to get there.
pt
I doubt the OP can do intense workouts at the moment.
.
Sure, I said most of what I think in my first post (eg start off slow and by looking at diet).
I do realise that gyms can put you in the mood and they are focused towards fitness (which isn't always the exact same as being healthy of course - look at all the steroid takers who go to them!)
pt
A lot of the "steroid takers" have dreadful body dysmorphia and would benefit from some psychological input.
"
.
You could be right, though I think a lot of them do seem to live for the day too so to speak.
Gym-going seems to me about 50% specifically about health (I don't consider 'energy' to be health btw - I know a lot of people use them to generate the energy they need to get through their day). Health is long-term matter that is ultimately about the biological state of your constitution.
pt |
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