Never exercised before - don't know where to start!

pianoteacher30 · August 2014

I've been on MFP for about 6 weeks now. My original goal was to get down to 112lbs (I'm 5ft 2in) but having reached 119lbs I've decided I don't want to lose any more weight, I just want to get fitter and get rid of the fat around my stomach.

Unfortunately, I cannot afford a gym membership but I'm willing to put the time in at home it's just I don't really know where to start. What sort of exercises should I be doing? Do I need to invest in some weights? If so, what sort? I'm a bit of a wimp strengthwise and also a bit worried about not doing it right and injuring myself!

As far as eating is concerned, what sort of calories will I need to maintain on if I'm exercising as well? I have never, ever done any kind of exercise before. In my younger days I just starved myself thin (right down to 80lbs - my 9 year old son's weight) and pretty much lived on coffee and cigarettes - definitely don't want to go there again!

Any help to point me in the right direction would be greatly appreciated x

meshashesha2012 · September 2014

what are your fitness related goals?

generally speaking a good well balanced fitness regimen should have at least the following
- aerobic conditioning
- strength
- mobility/flexibility/restorative

hurricanelena · September 2014

If you've never lifted weights or done strength training before, I would recommend starting with body weight exercises. YouTube has a number of (sometimes pirated) videos both done by average Joes and by major names in fitness. You might want to look at those geared towards beginners or the senior set to make sure you are doing the exercises properly and protecting your joints. I personally liked the Leslie Sansone walking videos when I first got going as they combine cardio/aerobic conditioning with light body weight strength training. The goal is to push yourself without killing yourself.

In terms of calories, the current recommendations are to use your BMR and TDEE. There is an old post on MFP (http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide) that explains it in great details as well as links to calculators to find the right numbers for you and your activity level.

As always, this is just my two cents. Hope this helps and good luck!

True_Blue82 · September 2014

Start with walking. Easy & free, no equipment needed. If you want to get fancy, you can speed walk - map out your path using GPS and time yourself. Push yourself to walk faster, farther, longer. Then consider running.

I run and practice yoga - I try to run 1-2 times a week, and go to yoga 1-2 times a week. I also do asanas in the morning for about 15 minutes to improve my flexibility and help me wake up. I tried the fitness games on the PS3 - they were ok, but not great. The dance games are fun and work up a sweat.

No goal is too small to build up a routine. Any activity for 15 minutes every day will start a habit. Choose the same time, schedule it in, and do it. Eventually if you get to 4-5 times a week for an hour, you will change your body composition and shape.

pianoteacher30 · September 2014

Thank you for your replies.

My general goal is to get fitter - I've always been pretty slim but very unfit - and hopefully a general side effect to this will be I convert some of my stomach fat into muscle!

I found the beginner bodyweight routine on nerd fitness plus a bodyblast abs workout on the NHS website (I'm in the UK) and I think I should be able to have a go at those.

I started walking round the block at the end of last week so am going to try to continue to do this everyday.

I first came to MFP with the intention of losing weight to be thin but reading the message boards on this site has made me rethink what I'm trying to achieve and how I'm going to achieve it.

Thanks again! x

BramageOMG · September 2014

Walking is where I started, then I joined gym and do elliptical.. a lot. I am now doing a lot more weights. My suggestion: Get an elliptical (buy, rent, steal, join gym).. Its the fastest calories off, and burning calories with food deficit will get your lbs off.

EDIT: Thought you wanted to lose 112lbs DOH.. Weights are what you need now.

snoringcat · September 2014

As you are in the UK try the NHS Choices 'Couch to 5K' program. It's a great way to get running - you start off with jogging/walking & gradually build up over 9 weeks.

I've just completed it and from someone who had never run before (& hated it in school!) I am now running 5K 3x a week.

Can't recommend it highly enough!!

You can download the podcasts (for an mp3 player) from here;
http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx

or use it in 'app' form (also downloadable from the same site).

ZBuffBod · September 2014

I decided that since this is a LIFESTYLE change for me, I'd do something I can stick with for life so I choose walking as my preferred method of exercise. It's free too which was the clinker for me.

I'll go to a gym that doesn't have long term contracts occasionally for a few months when I feel like adding that to my budget.

But really, you don't need a gym to exercise properly. Since it's not in your budget, go to a couple of them and get the complimentary one day pass so you can learn how to use free weights and get other advice about form, etc. Then workout at home. Lots of good videos are on you tube. Good luck.

drosebud · September 2014

As you are in the UK try the NHS Choices 'Couch to 5K' program. It's a great way to get running - you start off with jogging/walking & gradually build up over 9 weeks.

I've just completed it and from someone who had never run before (& hated it in school!) I am now running 5K 3x a week.

Can't recommend it highly enough!!

Me too. I started the C25K in April and ran my second 10K yesterday. It is surprisingly addictive. My bum hurts today, but in a good way :-)

Never exercised before - don't know where to start!

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