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How could an unfit, bit overweight, leisure-loving, anxious and on-a-budget woman get strong?

2

Replies

  • KeshNZ
    KeshNZ Posts: 73 Member
    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!
  • KassLea22
    KassLea22 Posts: 112 Member
    edited April 2017
    KeshNZ wrote: »
    KassLea22 wrote: »
    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 :D

    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.
  • KeshNZ
    KeshNZ Posts: 73 Member
    edited April 2017
    KassLea22 wrote: »
    ... 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.
  • aliciamariaq
    aliciamariaq Posts: 272 Member
    KeshNZ wrote: »
    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!
  • jenilla1
    jenilla1 Posts: 11,142 Member
    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! B)
  • RamboKitty87
    RamboKitty87 Posts: 272 Member
    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 :smile:
  • KeshNZ
    KeshNZ Posts: 73 Member
    @KeshNZ where are you based?
    Get back to the sea!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    I'm in Melbourne, north western suburbs.
  • KassLea22
    KassLea22 Posts: 112 Member
    KeshNZ wrote: »
    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?! :D

    Yay!

    I used to do the serial trial memberships when I was in college and broke...totally worked.
  • cwolfman13
    cwolfman13 Posts: 39,861 Member
    My weight training is a full body program...I do it largely because it's efficient and I don't need to live in the gym to see the benefits...I lift on Monday and Wednesday after work...I drive straight to the gym after work. I also lift on Saturday mornings.

    I cycle on Tuesdays, Thursdays, and Fridays...sometimes an easy ride to and from the gym on Saturdays. Sundays are "free" days...usually some kind of good recreational activity with the wife or family...we've recently gotten into the rock climbing gym.

    Personally, I think finding something you actually enjoy doing makes it far less daunting. If I didn't like what I did, chances are pretty good that I wouldn't do it...or wouldn't do it consistently enough to make any meaningful difference. I also suffer from some general anxiety and regular exercise and activity has greatly helped with that..I have far less episodes and panic attacks than I used to.
  • sarraheclark
    sarraheclark Posts: 125 Member
    My gym time is my "me time"
  • MeanderingMammal
    MeanderingMammal Posts: 7,870 Member
    KeshNZ wrote: »
    ... For the last couple of years I've struggled with chronic fatigue and migraines...

    Much of the advice you've got here is very valid, but this point is a mild concern. If you are a sufferer of CFS or any of the related conditions then stewarding your energy is very important.

    The key message there is build up gradually, rather than rushing in.
  • KeshNZ
    KeshNZ Posts: 73 Member
    KeshNZ wrote: »
    ... For the last couple of years I've struggled with chronic fatigue and migraines...

    Much of the advice you've got here is very valid, but this point is a mild concern. If you are a sufferer of CFS or any of the related conditions then stewarding your energy is very important.

    The key message there is build up gradually, rather than rushing in.

    Very true. I was never diagnosed with CFS despite showing all the symptoms, but dr's couldn't find anything else wrong. In the end I got fed up with all the tests and have just been doing what I feel like I can do each day.
  • lorrpb
    lorrpb Posts: 11,465 Member
    edited April 2017
    KeshNZ wrote: »
    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?

    The part in bold is your motivation. If you want this badly enough, you will figure out the rest. My concern is you want to go from "zero to hero" I don't know how quickly. No wonder you feel overwhelmed. It takes a long time (years!) to get your imagined goal. I started at minus-zero at age 59, have worked really hard for almost 3 years, make great progress, but am still nowhere near the goal you desire.

    Start with small goals and a simple routine, you will likely get hooked from there. You can spend 1/2 hour on a workout 2-3 days per week and still have 5 1/2 hours left for all the other things you mention.

    Your adjustable dumbbells will keep you going for quite awhile, then there's Goodwill. I've bought nearly all my weights there for just a few $.
  • KeshNZ
    KeshNZ Posts: 73 Member
    Thanks. I don't really have a time frame, though I would like to at least improve my posture before my wedding. I tend to slouch and have some hyperlordosis from my desk job.
  • DamieBird
    DamieBird Posts: 651 Member
    edited April 2017
    Keep up with the walks! I take my dogs to a small fenced in park and walk around the perimeter when they play - I get to keep an eye on them and get in a couple of miles for me :smile:
  • MarriedchunkyK
    MarriedchunkyK Posts: 138 Member
    I started with kettle bells & an incumbent bike I scored on Craigslist for free. I also run up & down the stairs in my house just be careful if you aren't coordinated. Dvds from a library or YouTube exercise workouts.