How could an unfit, bit overweight, leisure-loving, anxious and on-a-budget woman get strong?
KeshNZ
Posts: 73 Member
How could an unfit, bit overweight, leisure-loving, anxious and on-a-budget woman get fit/strong without joining a gym?
My biggest reason for not wanting to join a gym is that I can't really afford most of the gym memberships/boot camps in my area, or expensive equipment. I have some adjustable dumb bells at home, and I know I can do body weight exercises, but I also really struggle to find the willpower/time to workout at home! Although it's not an excuse for not exercising I do suffer from depression/anxiety, some days it's a success if I get myself to work! Just the thought of adding strength workout to my day seems daunting, I don't know how I ever did it in the past! When you work/commute 10+ hours a day, after 8 hours sleep that leaves 6 hours a day to fit in chores, errands, pet care, socialising, and "you time"... where do you fit in workouts?!
I know I probably need to set some realistic goals here. I'm getting married in 6 months and would love to tone up a bit before then (and carry on strength building long after that too!). For the last couple of years I've struggled with chronic fatigue and migraines so my fitness levels dropped to pretty much non-existent. I do yoga once a week so have *some* strength from that, and I can do things like hike/cycle for half an hour before I need a break, but I'd really love to feel strong again. You know that feeling when you just feel physically strong to your core? It's like you can take on anything without doubting your physically ability. Part of me thinks that a strong body will help me have a strong mind.
Any tips for someone feeling a bit lost/overwhelmed with the whole concept of working out?
My biggest reason for not wanting to join a gym is that I can't really afford most of the gym memberships/boot camps in my area, or expensive equipment. I have some adjustable dumb bells at home, and I know I can do body weight exercises, but I also really struggle to find the willpower/time to workout at home! Although it's not an excuse for not exercising I do suffer from depression/anxiety, some days it's a success if I get myself to work! Just the thought of adding strength workout to my day seems daunting, I don't know how I ever did it in the past! When you work/commute 10+ hours a day, after 8 hours sleep that leaves 6 hours a day to fit in chores, errands, pet care, socialising, and "you time"... where do you fit in workouts?!
I know I probably need to set some realistic goals here. I'm getting married in 6 months and would love to tone up a bit before then (and carry on strength building long after that too!). For the last couple of years I've struggled with chronic fatigue and migraines so my fitness levels dropped to pretty much non-existent. I do yoga once a week so have *some* strength from that, and I can do things like hike/cycle for half an hour before I need a break, but I'd really love to feel strong again. You know that feeling when you just feel physically strong to your core? It's like you can take on anything without doubting your physically ability. Part of me thinks that a strong body will help me have a strong mind.
Any tips for someone feeling a bit lost/overwhelmed with the whole concept of working out?
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Replies
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I lift on my lunch hour. It's essentially the only time I get. I work 12 hour days with an hour commute each way, I'm also a single parent. You may have to figure out where to cut back in your socializing or realize that your "you time" can be had at the gym. I don't even get 6 hours for chores, errands, pet care, socializing, or me time.4
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I don't know what to tell you. You shot down any advice I can give in your OP. You don't need a gym, but you do need to exercise, if you have no motivation to work out at home, and can't afford the gym????? I guess all I can say is, when YOU become a priority, you will find the time/motivation/money to get started. Good luck to ya.7
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Working out is me time. Physical activity and maintaining a normal weight is the only thing that helps my depression. We all have responsibilities, you just have to make it a priority. Find something you enjoy. You don't need a gym, but for some it helps.
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Here are a couple of simple workouts that will help, and a link to some of the best routines you can choose from.
Just buckle down and put some time aside each day. 30 min will give you a good start.
Cheers, h.
Links to follow in 'edits- I'm on my phone
Great fast little work out, keep challenging by increasing reps or weighs.
https://m.youtube.com/watch?v=U0bhE67HuDY
Work it as it is or add complexity
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
This list offers so much you can't help but succeed.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p13 -
I get having a really busy schedule totally. I go to bed around 1030 and then have to get up at 630 for work, work a 10 hour shift which usually includes some overtime, and come home and do it all over again. On my days off I also am a person who needs me time, I like having a social life, and I volunteer on my weekends. I also am single so I have to spend what little time I have outside of that doing all my chores, errands, and other things that have to get done. However I've never had to spend six hours a day doing any of those things...just saying.
However you really do just need to adjust your schedule, have some time management, and if you really want to exercise and be healthy and lose weight that way, you just have to make yourself do it. Unfortunately we can't be your motivation, and there is no easy way to get fit. All the people you see at the gym or around that are super fit or people who are working really hard for it. I work out and lift five days a week, usually after work and on my weekend. I am able to find an hour in my day to spend on myself and I think if you looked in your schedule you would be able to find something. I come home from work around seven, and I go to the gym usually from 830 to 930, and then I come home and take a shower, eat, and go to bed. The way I frame it is that the hour I spend at the gym is an hour I would just be at home sitting on the couch doing nothing. And once you add working out to your schedule it will become just a routine thing.
You could just buy a few dumbbells and kettle bells, A resistance band, a Matt, and I just worked out at home from Videos From YouTube or Pinterest. It's not like you have to buy an entire gym, you just need a few items.
Like I said, I don't want this to come out the wrong way at all but if you want to be active you just have to do it. You have to just make the effort to do it and don't make excuses about why you can't, because that's what they are. No one is so busy or important that they can't find an hour in their schedule three days a week to exercise.
Best of luck
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I think that some of your psychological issues could be somewhat lifted if you tried taking the step to workout even for 15 minutes every day. Increase it over time and eventually you'll find that you enjoy the happy feeling you'll get when working out. It's energizing! And every morning, stand in front of mirror and say words of affirmation that you are strong, powerful, etc. Working out is just as much mental as it is physical.0
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There are some gyms that are only $20 a month. I found that I don't work out as hard when I'm at home. I'm motivated when around other working out. Classes are great for me. Is there a community center that offers them near you? Since motivation is a key factor in the beginning, I suggest finding some classes. Good luck!2
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I totally get that I need to make time, and that people with busier lives than me find time to workout. I can definitely fit in half an hour or so a day for a workout. I'm kind of after specific examples on things I could do in half an hour a day that build strength and are essentially free/very low cost?
Basically everyone I know that it really strong goes to a gym, or has a personal trainer, or boot camp. Every spare dollar we have right now are going into saving for our wedding, honeymoon and a house deposit. I don't have $30+ dollars a week to spend on training, but I'm not sure how I can get results without paying money for it?0 -
SheilaCali wrote: »There are some gyms that are only $20 a month. I found that I don't work out as hard when I'm at home. I'm motivated when around other working out. Classes are great for me. Is there a community center that offers them near you? Since motivation is a key factor in the beginning, I suggest finding some classes. Good luck!
I wish we had things like that in my area but I've looked for years and haven't found anything like it yet. The cheapest gym in my area is $30 a week.0 -
Look up fitness blender on YouTube. Workouts start at 10 minutes. Low impact high impact abs evervything inbetween2
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@KeshNZ "........ chores, errands, pet care, socialising, and "you time"... where do you fit in workouts?!" I think the equation will have to be "you time" = "fit in workouts".
By "me time" I meant doing things to help me relax - like meditation, soaking in a bath, sitting in the sun for 5 minutes. I actually really like to be alone and find doing things like that for a few minutes every day really help my mental health.0 -
I need my alone time too, but I find exercise is also a huge mood booster. It sometimes feels terrible to get going, but the effect is both fast acting and cumulative, so I do it - both cardio and strength training. The benefits to my body were a secondary thing for me.3
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I totally get that I need to make time, and that people with busier lives than me find time to workout. I can definitely fit in half an hour or so a day for a workout. I'm kind of after specific examples on things I could do in half an hour a day that build strength and are essentially free/very low cost?
Basically everyone I know that it really strong goes to a gym, or has a personal trainer, or boot camp. Every spare dollar we have right now are going into saving for our wedding, honeymoon and a house deposit. I don't have $30+ dollars a week to spend on training, but I'm not sure how I can get results without paying money for it?
Look up circuit training videos on YouTube or tutorials on Pinterest. For a lot of them you don't even need equipment and because it circuit it doesn't take that long at all.
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@KeshNZ "........ chores, errands, pet care, socialising, and "you time"... where do you fit in workouts?!" I think the equation will have to be "you time" = "fit in workouts".
By "me time" I meant doing things to help me relax - like meditation, soaking in a bath, sitting in the sun for 5 minutes. I actually really like to be alone and find doing things like that for a few minutes every day really help my mental health.
Of course we all love those things. But those things don't take up that much time so I don't think they would really take away from working out. Just think of your time at the gym as another commitment you have, like going to work. You would be surprised because going and working out is really not that much fun when you start, but pretty soon that will probably feel relaxing to you and be something you want to do once you get going.
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Of course we all love those things. But those things don't take up that much time so I don't think they would really take away from working out. Just think of your time at the gym as another commitment you have, like going to work. You would be surprised because going and working out is really not that much fun when you start, but pretty soon that will probably feel relaxing to you and be something you want to do once you get going.
Only trouble is I can't afford the gym so I'll have to do my workouts at home. Maybe I should just start by doing 50 squats a day and see where that gets me
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Starting tonight (because why not start today?!) I think I might do something like this:
- Mon - 2x15 squat + overhead press; 2x15 single leg dumbell row (each side); 3x20 second planks; 2x15 lunges (each side); 2x10 supermans (I figure this will take me 20-30 minutes to complete); 30 minute walk
- Tue - 30 minute brisk walk
- Wed - 30 minute yoga; 30 minute brisk walk
- Thu - Repeat Monday's workout
- Fri - 30 minute brisk walk
- Sat - 20000 steps
- Sun - Repeat Wednesday's workout
At least something like that will help get me into a routine, and I can add more reps/weight/intensity in time. Does this sound feasible?
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TeinyWinehouse wrote: »I quit the gym years ago and have been successful doing Fitness Blender workouts and the occassional run..I also surf and paddleboard..I make 'me' a priority despite having an insane work life. I incorporate socialising with surfing, paddleboarding and going for walks. Good luck!
Oh you lucky thing! If I was anywhere near the sea or a lake I'd be out there every day kayaking or swimming! I grew up near the beach and miss it terribly... one day!
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Of course we all love those things. But those things don't take up that much time so I don't think they would really take away from working out. Just think of your time at the gym as another commitment you have, like going to work. You would be surprised because going and working out is really not that much fun when you start, but pretty soon that will probably feel relaxing to you and be something you want to do once you get going.
Only trouble is I can't afford the gym so I'll have to do my workouts at home. Maybe I should just start by doing 50 squats a day and see where that gets me
You don't have to go to a gym to exercise. You can just get a couple weights, a couple kettle bells, a resistance band, and if you want to get really crazy you could get a weighted ball and then do the workouts at home or even at the park when it's nice. You can even do your bodyweight exercises at the park, sometimes I do that when it's nice outside to get out of the house.
I really don't want this to come out wrong because I'm trying to be constructive and helpful, but I'm not sure what more I can tell you because every time anyone has suggested something to you on this thread you seem to have an excuse as to why you can't do it. Sometimes achieving your goals means you have to sacrifice other things. I guess you'll just have to figure out on your own what your priorities are, because of being active and healthy is really a priority you're going to want to make time to do it.
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... but I'm not sure what more I can tell you because every time anyone has suggested something to you on this thread you seem to have an excuse as to why you can't do it.
Um, I just listed a week long workout plan above after people suggested that I need to make time to workout and should check out various links/YouTube (which I did and which is how I came up with the ideas listed).
I've clarified what I meant by me time and the only excuse I can see I've given is that I cannot afford to join a gym. I'm specifically looking to build muscle strength which is not something I know how to do without using gym equipment and/or joining a bootcamp/class to help build motivation/socialise. I'm trying to be realistic here and know I'm going to be in for a tough time trying to motivate myself to do all this from home, but I'm going to give it a shot.
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Starting tonight (because why not start today?!) I think I might do something like this:
- Mon - 2x15 squat + overhead press; 2x15 single leg dumbell row (each side); 3x20 second planks; 2x15 lunges (each side); 2x10 supermans (I figure this will take me 20-30 minutes to complete); 30 minute walk
- Tue - 30 minute brisk walk
- Wed - 30 minute yoga; 30 minute brisk walk
- Thu - Repeat Monday's workout
- Fri - 30 minute brisk walk
- Sat - 20000 steps
- Sun - Repeat Wednesday's workout
At least something like that will help get me into a routine, and I can add more reps/weight/intensity in time. Does this sound feasible?
This is a great start! I agree with those who suggested Fitness Blender or adding resistance bands.
Sometimes all it takes is to just get started and then you end up finding the time to get it done and even add more.
Good luck!1 -
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I was gonna say, working out IS "me time", but someone else already said it. Exercising helps me control stress and it boosts my energy. It also helps me feel like I'm taking care of myself. Taking care of my health and fitness is one of my top priorities, so if something less important has to give (like some of the less important chores and socializing), then so be it. [BTW, most of my socializing revolves around physical activity and fitness, so two birds killed with one stone, ya know...]
I admit that sometimes it's hard to start something when I've been stuck in a rut (like a cold, dark winter), but once I do, I'm always glad I made the effort. So decide if health and fitness is a top priority for you, and if it is, make it happen! Pick things that are fun that you can look forward to doing. (Try starting off with small, simple changes at first, so you can get a taste of success before you dive right in, go crazy, and burn out!) Good luck!
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Hey, I personally love Lumowell exercises on youtube https://www.youtube.com/channel/UC8OzKcoZSKGJIFgHJJpsURA , they have a modified version in the top corner, they have all sorts of different exercises, toning, fat burning etc etc, I would say try and make time, there is alot of high impact or toning workouts that only take 10 minutes, thats not alot of time out of your day at all, I listen to upbeat music before I workout to get me motivated, I know everyone has their own methods of exercise and motivation techniques but thats what helps me. I wish you all the best and congratulations 0
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Do you maybe... just not like working out?
Trying to fit something you fundamentally don't want to do into your day is always going to be daunting. So is there anything active you do like doing? Walking is free, for example, if you've got somewhere nice to walk at lunchtime. It won't build strength in the same way; but it's better to do an imperfect thing than to intend to do a perfect one!5 -
Thanks everyone. I did the workout above and went for a walk with my partner tonight, the whole thing only took 45 minutes out of my night and it felt great to get some fresh air I'll stick with my plan of walking daily with a couple of weekly yoga sessions and weight workouts for a few weeks before progressing to anything more intense. I'll also try save $10 a week for while so I can sign up for some classes or something.
Maybe I could become a serial gym trial membership user and save some money that way?! 6
https://youtu.be/ou0n5aO_K9Y
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