Am I doing it "right"?

nicola8989

I restarted my journey 25 days ago after my OH raised concerns about my health.

I hadn't been to the gym since before Christmas, so I decided to take it slow. For the first week I just did 10 mins on my exercise bike at home 3-4x a week, the week after I asked for a gym training schedule and this week is my 3rd week back at the gym.

The training schedule I was given is: 5 mins cross trainer, some free weights (squats with bicep curls, a weighted lunge, tricep dips, plank, side plank), then 10 mins bike.

She only gave me a couple of exercises to do and started me off with 3kg weights. I moved up to 4kg the first week as they were too easy, then 5kg last week, 6kg this week. Each week I've added in a new exercise, last week I added a bent-over row, this week a chest fly, and I added in some stepping onto a step between my 2 sets (I do 2x10) to make it a circuit.

Anyway... am I going about this the right way, re-introducing myself gradually? My weight loss has crashed miserably even though I'm eating at a deficit but I'm hoping it's DOMS and water weight - have cut my calories an extra 200 this week just in case.

I weigh 232lbs so lots to lose.

Thanks

LKArgh

Sounds like a good plan. My only concerns with being very overweight would be using the step (for your knees) and also the weighted lunges, again for the same reason, until you start losing weight. But I am no expert.

CharlieSC

You seem to be exactly where I am. Starting over. It is not easy but I have started at the bottom. I figure weeks from now there will be a big difference. The problem is staying on task. I am looking for someone to compare notes/workouts with so I will stay on task. Being responsible to someone else can be a big boost. I need to lose a lot too...

Snow3y

Slow and steady, and it'll stay off you look like you're doing it 'right' lol Just make sure you're not undereating too much, and make sure to eat your calories of exercise back

KatieMusselwhite92113

What is your goal weight and how many calories are you eating at now? What about your fitness goals? Your workout routine sounds fine, but make sure your primary focus (if weight loss is your primary goal) is your food intake. Good luck! you'll do great!

nicola8989

thanks everyone @aggelikik - I did have really sore knees before I started, something I've never experienced before, but working out seems to have helped?

My goal weight I'm not exactly sure of - I want to lose 40lb and see where I'm at - I'm 5'7/8 and I am only a UK size 14/16 which doesn't seem to make sense for my weight and BMI!

I was eating 1800-2200 calories (eating back my exercise calories), so I've cut down to 1600-1700.

Weight loss is definitely my primary goal although I do want to be healthier and fitter - I've had a few NSVs like I can do a standing quad stretch without holding onto anything which I couldn't do even when I was fitter.

nicola8989

oh and please tell me that my lack of weight loss is down to DOMS/water retention *sob*

LKArgh

Weight loss will come from restricting calories, not from exercise, unless the plan is to completely change your lifestyle regarding activity level and add literally hours of walking, jogging, climbing stairs etc. So, watch your calories. make sure you are accurately counting everything using a scale. And weight loss will happen.

TheVirgoddess

If you're not losing, something is off with your intake or your estimated output.

Do you weigh your food? How do you track your exercise?

nicola8989

I know you're right about restricting calories - that's why I've cut down to a lower calorie goal. I do weigh my food, just track my exercise on here x

TheVirgoddess

nicola8989 wrote: »

I know you're right about restricting calories - that's why I've cut down to a lower calorie goal. I do weigh my food, just track my exercise on here x

If you use MFP, I wouldn't eat back more than half my calories. IMO MFP's estimates tend to be high.

I started exactly where you did - 232.3 pounds. I'm down to 155. You can totally do this - just be on top of your logging. Good luck!

nicola8989

thank you so much - well done for your weight loss, I hope I'm as successful! I try to take their estimates with a big pinch of salt. I think I needed a higher calorie goal at first to be fair so I could ease into it from over-eating quite a bit.