Time to change being overweight and unfit - some advice please?

S

SLW

0
Hi All,

I've reached a point in my life that I should have reached a long time ago and I'd really like some advice to help me get started.

I'll just blurt out the horrid details, no point in trying to dress them up to look pretty! I'm in my forties, I weight 19st and am ridiculously unfit.

I am a member of my local gym, but like a lot of flakes, I joined with the best intentions but then my visits just whittled down to whenever I felt inspired. Stupid, I know! I have started to swim on a regular basis now and whilst I'm no Rebecca Ad. I can give about 30 lengths (with a 30 second rest every 3-4 lengths!) so it's a start.

What should I start with when I go back to the gym? I do have a programme on my gym key which is as follows:

6 mins on the bike (increasing at 2 & 4 mins)
Various weight machines (I'm sorry, I never remember their names but it's things such as shoulder press, vertical rowing, leg extentions, etc etc) all together I use six different weight machines.
20 minutes on the treadmill
50 sit ups
10 x reps with the dumbells
6 mins on the bike (increasing at 2 & 4 mins)
10 mins on the step machine
20 mins on the treadmill
6 mins on the bike (increasing at 2 & 4 mins)

That's what's been programmed on my key and obviously with regular visits, I wasn't finding it a problem. Going back is a bit of a daunting thought!

I do have trouble eating food that lasts me long enough and helps me with my energy. You know, I have to be realistic, I'm obese and my body is used to having too much rubbish crammed into it. Going 'cold turkey' and cutting out the rubbish isn't a problem for me now I'm in the right frame of mind but it's a whole different ball game trying to find the right balance of food before a work out or to last me through the day. Thinking that I'll get away with a bowl of porridge is not the answer to begin with for me.

Also, running is not an option for me at the moment. It's not that I don't want to make the effort but I'm really unfit and I can barely run for a bus, never mind to lose weight. Hopefully as the weight shifts, my knees will feel better and as I get fitter, running will become a part of my fitness regime.

Most important to me is losing the weight. For health reasons and really to just be fitter and enjoy life more but I would also like to tone in the process because I have a lot of fat to lose and don't want to end up with lots of baggy, excess skin hanging off of me!

Anyway, I don't want to waffle more than I have. I'm feeling really positive about this and I'd really, really like some helpful tips and advice on absolutely anything to do with what I should and shouldn't be doing on the road to recovery.

Thank you very much :eek:)
 
Sign up for a sprint (short distance) triathlon that will be held in the fall (8 months out). Post this on your social network media and advertise it to all your friends and relatives. Then, every day ask yourself: what did I do to prepare for this?

You'll be fine.
 
Hey man,

Looks like you are off to a great start. I hope I can provide some good advice for you.

I suggest you work in as much resistance work as possible. Resistance that is done at high intensity will help you burn more fat and build more muscle. It will also help you keep your metabolism elevated for a longer period of time after the work out.

Dieting is going to be very important. If you eat proper portions and the right food, you will lose weight.

Let me know if you have any other questions or need help in designing a program, I can help you with that.
 
Hi!

Your post was the first I read here. I have been working out all my life and here is some general tips. I was reading your workout program and found that you have only specified reps. The weight is probably even more interesting than the rep count. You should use a weight which you can barely lift the number of reps that you've set out to do. Weight training is no good if it doesn't challenge your muscles. Also don't worry about not running, just walking and moving around more than before should get you on the right track.

Basic Training does not need to be over complicated... Walk in a challenging pace for a challenging amount of time. Lift weights which you're just barely able to lift the planned number of reps. Focus on working out your whole body so you don't unbalance your strength causing injuries in the long run. Follow a proper diet and shop from a list when shopping for groceries. You can't eat what you don't buy.

Also something that is a great help is goal setting.

It should follow this process: Set the goal and a date for when the goal should be reached. Choose a reward for yourself for reaching the goal. Plan the actions you will take to reach the goal starting today and all the way to the set goal date.

Example process:
Pick a date, say 3 months from now (9th of june 2011), choose one or two measurable goals that seem challenging but attainable for you. Pick a reward that is not conflicting with your long term goal but that can get you inspired and focused on the tougher days.

Example Goal 1: in 90 days I should be able to do 10 push-ups without resting in between.
Plan to reach that goal: I will do 10 reps of bench press with x lbs resistance at the gym every monday until the goal date.

Example Goal 2: In 90 days I should have visited the gym and completed my workout 18 times.
Plan: Visit the gym monday and thursday every week until the goal date. Keep my workout plan in my gym bag at all times so I don't miss any of the excersises. Check each one upon completion.

One last point. Don't change everything at once as change is hard for all of us. It is very easy to get overwhelmed and put off. Just get your mind set on one thing to change every month. After one month, one change will be close to a habit and you can then focus on the next change.

Best of luck!
 
Hey SLW, it looks like you've got some great advice so far! You're also off to a good start. If your gym program works for you, then I would say do it! You will be much more successful simply being consistent with your program, as opposed to trying to find the 'perfect' program. Although I'd nix the sit-ups and stick with crunches.

How often do you plan to do the gym program?
 
Read my thread "Weight loss...you're doing it wrong". That should give you a bit of a different perspective and help you think about long term goals.
 
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