How to get started.

[PuppyDogEyes]

I'm unfortunately a bit more overweight than most people. I've been this way pretty much all of my life, but to be quite honest, I haven't really tried to take it off until now. I'm getting older and starting to realize that if I don't shed the weight now, I'll have health complications. (It's already starting to happen, quite honestly - so it's time to head it off.)

 

The trouble is that I'm really not sure how to get started. Just the thought of going to a gym makes me want to crawl under a rock. (It's weird, the people who need it the most are the most embarrassed to go, doesn't it figure?) My willpower is admittedly weak, so I'm not sure that I could set up a regular schedule for myself as far as exercise. I'm also nervous about doing it, because I usually end up pushing myself too hard and spraining or straining something. (That's what happened the last time.)

 

I have no problem with eating the proper things. The closest supermarket to me is Whole Foods, so I'm not eating a lot of "bad" things (meat, mainly - the average WF price of meat is 13 dollars a pound, who can afford that?). I have already noticed a difference since I started shopping there, because I'm eating a LOT of vegetables and organic dairy (soy milk and the like) - I have taken off some weight. But I'd like to continue this path, and I don't think just the diet is working any longer.

 

I walk everywhere, since I don't have a car - to work, to the grocery store, to friends' houses, all over the place. I can walk for miles on end, but I need something more. I like the idea of an exercise bike, but they're expensive. However, I'm thinking that if I spend the money, I'll definitely use it, because I'm such a cheapskate financially - to spend money on a purchase like that would mean it would get used, come hell or high water.

 

What else should I add to my routine? Keep in mind that other than what I've been doing above, I've never done a lot of heavy physical exercise in my life. I am very out of shape.

 

Thanks for any help you can give me

[kitten chick]

Well I commend you for starting to work on your weight to improve your health.

 

Work your way slowly into exercising and you will be less likely to hurt yourself. I think a gym might be best for you because it sounds like you need a wide variety of exercises and weights. You're already walking a lot but that doesn't seem to be enough. It's hard to give you advice on what exactly to do without specifics like gender, age, weight, etc. but maybe you can do a session with a personal trainer who can point you in the right direction. At a lot of gyms they give you a free introductory personal training session so that could be a good thing for you.

 

I know you said you're embarassed to go to the gym. I've come across this with people before. The solutions have been to go during hours when the place isn't overrun with teens and trophy wives. That means going during the hours when us working folk are there, 5-9am and 6-10pm. Find the treadmills/bikes/elipticals that are more hidden away or off to the side. Take classes that fill up with other people that are trying to lose weight.

 

Good luck.

[Pyro]

Well I commend you for starting to work on your weight to improve your health.

 

Work your way slowly into exercising and you will be less likely to hurt yourself. I think a gym might be best for you because it sounds like you need a wide variety of exercises and weights. You're already walking a lot but that doesn't seem to be enough. It's hard to give you advice on what exactly to do without specifics like gender, age, weight, etc. but maybe you can do a session with a personal trainer who can point you in the right direction. At a lot of gyms they give you a free introductory personal training session so that could be a good thing for you.

 

I know you said you're embarassed to go to the gym. I've come across this with people before. The solutions have been to go during hours when the place isn't overrun with teens and trophy wives. That means going during the hours when us working folk are there, 5-9am and 6-10pm. Find the treadmills/bikes/elipticals that are more hidden away or off to the side. Take classes that fill up with other people that are trying to lose weight.

 

Good luck.

 

Couldn't agree more.

 

Just remember that you will not be alone when going to the gym. I have a membership to a gym and I see alot of individuals with a similar situation as yours.

 

If you really are uncertain about going, maybe try the internet. They should have some suggestions on how to start off the right way on weight loss.

[brashgal]

Lifetime TV has two Denise Austin programs on every morning (30 min each). Kind of a combo of low impact aerobics, sometimes some kick boxing, some yoga and a little pilates (so you get some variety). She focuses on toning a different body part every day.

 

If you don't get Lifetime, try buying a few exercise tapes or DVDs and do them in rotation so you don't get too bored.

 

I hated going to the gym, this way you save some time and potential embarrassment.

[PuppyDogEyes]

I know you said you're embarassed to go to the gym. I've come across this with people before. The solutions have been to go during hours when the place isn't overrun with teens and trophy wives. That means going during the hours when us working folk are there, 5-9am and 6-10pm. Find the treadmills/bikes/elipticals that are more hidden away or off to the side. Take classes that fill up with other people that are trying to lose weight.

 

Good luck.

 

Actually, as long as I don't try to dress like a 5'9", 105 pound model, I think I can get over the embarrassment. I've always felt much more comfortable in sweats, anyway.

 

I'm 34 years old and .... well, I'll admit it, I'm pushing 180. Not my top weight ever, either. Ugh! (To make things worse, I'm only 5'4".) But I'm really doing my best to change my habits. I've never been a fast food consumer, I've never had a problem with eating the right things... it's all been sitting on my lazy duff. I admit it. I quit smoking a year ago, so a lot of my problem has also been not being able to breathe - until recently. Now I have all of this energy and I want to do something about it.

 

I've lost 27 pounds in the last 4 months simply by doing my walking and switching to a 90% veggie diet (the 10% is white meat chicken, no skin, and fish products) - but it's not enough anymore and I know it. I figure that I'm on a roll now, hey, 27 pounds is nothing to shrug off!

 

I'm looking into a fitness club that'll be open on the weekends, and I'm thinking I'll probably get the exercise bike, anyway. The type that has the moving handlebars, so that I can do more than just... well, sit on my lazy duff and pedal. I used to do a little weight training as a teenager, too, so I'm thinking about getting back into that.

 

I just don't want to get hurt by doing too much at once. My enthusiasm runs incredibly high, so high that I overshoot my boundaries and then.... bam! Hospital time.

 

I'm holding steady right now - haven't gained anything, but haven't lost either, so. We'll see how it goes.

 

- pde.

[catgirl1927]

27 pounds is tough, don't let anyone say different! That's very impressive, making that dramatic a lifestyle change with no outside support.

 

I know exactly how you feel about the gym. I HATE HATE HATE going there because I feel so inferior. The thing is, most people at the gym are so focused on themselves they aren't looking at you at ALL. Most gyms have a program where right after you join you get a couple of sessions with a personal trainer, just to show you how to use the machines. I recommend that. I hate going, but once I'm there I make myself work hard because hell, I'm already there, may as well. It takes 21 days to make something a habit. I recommend going 3x week for 3 weeks, then 4 times for 3 weeks, etc, etc. It becomes a habit. Good luck, you're doing so great!

[littlepiggy1]

Rather than doing an exercise routine, how about taking up a sport? Is there anything like volleyball, soccer, rock climbing, tennis, biking, ultimate, etc, that you can do?

 

It's much easier to stay active if it's something fun and not grueling, imho.

[PuppyDogEyes]

Lost another 2 pounds..... whoohoo!

 

So I was wondering.... does anyone have any experience with Curves? I was looking at the promotional materials - and it's way, way, way expensive - but this might be an idea for me, since it seems to be a little lower-pressure situation. I just wanted some feedback on whether or not anyone here has ever gone there, and if so, how it worked out for you, what it was like, etc.

 

I don't mind spending the money, but I want to make sure it's right for me before I do.

 

I also bought an exercise bike from Sears over the weekend, so that will be delivered soon, too. I don't think I've ever been so excited about a purchase before. I don't know why I'm feeling so good about this, but I am. Maybe I finally feel like I'm in control of my own body.... Gawd knows that I'm in control of little else!

 

Thanks in advance. Also, thanks to those of you who have offered words of encouragement. That means a great deal.

 

- pde.

[grateful]

I visited a Curves. What I didn't like and why I didn't join:

 

You do the same stations every time. I thought that would get boring.

 

What I did like and what made me think about it:

 

The comfortable feeling of being with just women, the music, and camraderie (I've always liked classes or sports for the group effort).

 

Just drop in one to see what's there. It might be a good baby step to gaining your confidence to join a gym.

 

Congrats on the weight loss and bike being delivered.

 

You've inspired me to do a better job of working out.

[catgirl1927]

I have a couple of friends who go to Curves and they really like it. It's a quick workout, and even though it can be repetitive it's a good place to start. Plus it's all women and it's not so much about dressing up and flirting.

[Dawn82]

firstly I'd like to say congrets on your weight loss.

 

its very good that you are doing changes in your lifestyle (types of food you eat).

losing weight is 80% what you eat. if your

weight loss has slowed down/stalled it could be because due to lost mass (fat AND muscles) your metabolsim is simpliy slower now. and so if you are eating same X amount of calories you are in a lower calorie deficency now.

 

cardio always helps. but its just a small part of the equation. (unless you're some kind of marathon runner) the energy output while doing cardio is simpliy too small unless you are very pysically fit and capble of sustaining high intensity cardio for long durations.

 

for example. according to online caculators

I burn around 2200 calories just by being alive

around another 500-600 by doing stuff other then lying in bed sleeping. (sitting,walking,working,reading whatever)

and if i'm lucky another 500 a day

due to daily cardio session+weight lifting session.

 

I'd suggest concentrating on Weight lifting

3 times a week. I'm sure your local gym could

set you up with a basic starters plan.

Muscles burn energy just by being there.

more muscles = higher resting metabolisim

= you burn fat faster.

 

Keep in mind that if you start weight lifting you

could probably expect some "noobie gains" and

actually a stall/increase in your weight due to added muscle mass. don't worry about that.

its a great thing in the long term.

 

if you need more info don't hesitaite to ask.

 

good luck.

 

Shahar.

[PuppyDogEyes]

Well, I went ahead and took the plunge. I decided to go for a membership at Gold's Gym, of all places. I always thought of Gold's Gym as strictly a weight-lifting place (you know, the Arnold Schwarzenegger image they used to have), so it was quite a shock when I took the tour of the place and they had all of these wonderful machines!

 

They even let me try out a few of them. I loved the elliptical!

 

The main thing is that it's convenient to me (5 minutes from both home and work), and they apparently have classes dealing with yoga and Pilates, meditation, etc. As anyone who has read my thread in the Self-Improvement section knows, meditation and relaxing is something I desperately need to do.

And the exercise can only help with my self-image, which is in a word, rotten.

 

The place is actually quite empty during my lunch hour - I was very surprised. So I won't have much of a problem as far as being "seen". A lot of folk there didn't seem to pay much attention to me, anyway. All too busy working out!

 

I'm actually stoked about this - and I don't get stoked over anything.

 

Now I just have to temper my enthusiasm.... but I don't think they'll let me overdo it, as I have a trainer who will help me out at first.

 

The only thing that really hurts about this is the money.... gawd. I have an irrational fear about not having money (see my S.I. thread), so this really, really stings... but better to spend it now on exercise than later on medical bills...

 

- pde.