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

KeshNZ

TeinyWinehouse wrote: »

@KeshNZ where are you based?
Get back to the sea!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I'm in Melbourne, north western suburbs.

KassLea22

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?!

Yay!

I used to do the serial trial memberships when I was in college and broke...totally worked.

cwolfman13

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

My gym time is my "me time"

MeanderingMammal

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

MeanderingMammal wrote: »

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

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

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

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

MarriedchunkyK

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.

michelle7673

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?

Yes, I do think it sounds like a great start. Compound exercises are simple but effective, and if you've been doing yoga you can also do that at home. Good luck!!