Obese & Frustrated With Weak Body
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kiela64
Posts: 1,447 Member
I like exercise. It makes me feel better, it feels cleansing emotionally to ground myself in the physicality of exercise. It makes it easier to watch what I’m eating simply because you can’t walk/do downward dog with a too full tummy.
I’ve had to be so careful to not injure myself again, and I’m having all of these strange and bizarre aches anyway. I get headaches after working out a lot, and I’ve got this bruised tailbone even through I didn’t hit it on anything.
I just want to go exercise, to breathe hard and sweat and feel that grounding, and the waiting for my body to heal, to get stronger so I can just be Normal - it is so frustrating!
If you’re someone who was obese or dealing with a weak/easily injured body, how did you deal with the waiting?
I just want to feel like a person, not in so much pain! And I’ve realized this is my pattern, I start working out/eating less and then I get sidelined with pain, and then I stop both and slip into destructive behaviour
I’ve had to be so careful to not injure myself again, and I’m having all of these strange and bizarre aches anyway. I get headaches after working out a lot, and I’ve got this bruised tailbone even through I didn’t hit it on anything.
I just want to go exercise, to breathe hard and sweat and feel that grounding, and the waiting for my body to heal, to get stronger so I can just be Normal - it is so frustrating!
If you’re someone who was obese or dealing with a weak/easily injured body, how did you deal with the waiting?
I just want to feel like a person, not in so much pain! And I’ve realized this is my pattern, I start working out/eating less and then I get sidelined with pain, and then I stop both and slip into destructive behaviour
13
Replies
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I just want to go exercise, to breathe hard and sweat and feel that grounding, and the waiting for my body to heal, to get stronger so I can just be Normal - it is so frustrating!
If it's any consolation, "normal" people have setbacks all the freakin time. Success is never a straight line. Even the top athletes pull muscles, get tendonitis, etc. The way to minimize problems is to increase the workload in very small increments each workout, and to "back off" whenever necessary. Sweating is not the best way to measure workout intensity, since that's dependent on air temperature and other factors.
Headaches are sometimes from low blood sugar (eating something fixes that), or from tight neck or shoulder muscles. If it persists, you might want to ask your doctor.
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I remind myself rome was not built in a day. I need to start out slow and low. I used to be a beast at the gym and sports and it is a major ego kill to not be able to jump in where I left off a couple years ago. But school, stress, and injuries caught up with me and I slacked off majorly for so long I'm having to start over. It's frustrating only walking when I want to run and doing plain squats when I want to deadlift. At least I'm out there doing something. I gotta be nice to myself cause success is all in my head. The best way to get through the waiting is with kindness and patience to your mind and body. Before you know it you'll start seeing improvements.7
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Have you been doing squats? I had what felt like a bruised tailbone for awhile last year after doing squats with improper form
Starting over is frustrating, but the best you can do is to just keep going. I would recommend not doing exercise that hurts in any way. You’re gonna feel tired and exhausted and you should absolutely push through that - but never push through actual pain. It’s counterproductive to force your body to do exercises that it’s telling you is bad for it. Find what you can do now and do that, then just work your way up to the rest - if you’re not strong enough to complete an exercise or lift with the correct form then don’t do that exercise, do something that you can do safely and then work up to the other exercise. It’s no good injuring yourself trying to do something and then having to take a break from everything because of it. There may be some things that your body can never do - and that’s totally okay because we’re all different, you just need to find what works for you without comparing yourself to anyone else.5 -
Hello, .. u sound like my struggle. I found i have a sluggish thyroid. Dr s mostly say its fine but naturopath s are more accurate when it comes to finer and more individual needs and problems ive found.15
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Without knowing what your program is it's hard to make suggestions, but for me, when I'm feeling a bit weaker and want to get sweaty and get a good workout in without pain, I normally get on a lifefitness elliptical. They're the most common gym elliptical out there and the motion is more natural(for most people) than other manufacturers.
You could try rowing as well, but with a bruised/painful tailbone that may not be ideal.2 -
Have you considered talking to your doctor about what exercises would be safest for you?6
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I qualify as that person. However I didn't wait to recover I just adjusted my work out to let that part of my body recover. Only once did I stop due to my knee being so bad but the moment I could I went in and did exercises that focused on other parts of my body. I have had to give up athritis medicine and it's so painful but I push through it at the gym. I feel better for it. I have a really bad knee it needs replaced but I caved in and got a shot put in it. There was some relief enough it got me going again. Don't just sit home. Giving into it means you will never find consistency.2
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I had to eliminate sugar in order to address the aches and pains that were happening in my knees and back. Once I got the inflammation down, things got better. I will be honest though, when I was at my bigger weight, I never pushed myself too, too hard because of fear of injury. So all I ever did was walk and do isometric weight training. (push ups, sit ups, planks...things that kept me firmly on the ground) I walked slowly at first and then a bit quicker later. I added ankle weights and arm weights but I never did more than walking. Once i lost the first 20 pounds, I started slowly walking up and down hills. That was it. I focused on getting that heart rate up-not so much on sweating. I also walked in the swimming pool and did non-weight bearing exercises.
Now that I am 70 pounds lighter, I can do a little running (very little), skip rope a little. The most important thing to remember when we are obese is that injury must be avoided at all costs. If you get injured and it takes a while to heal, it can disrupt your entire plan and cause some depression.
Regarding your tailbone, I know this sounds crazy, but sometimes it can be caused by sitting too much or sitting in a chair that aggravates the area. I used to have the same issue and I discovered it was due to how I was sitting up in my recliner. Check that out. If that's not it, you may need to visit a doctor.
It's ok to push youself, just be smart about it. That weight is going to come off and you will be free to do more. Be patient. YOU GOT THIS. So proud of what you are doing.8 -
I stick to walking for now and even that can come with a lot of pain. Carrying around 200 extra pounds (now 170) is pretty rough and I'm not ready to do intense exercise. When I started in October I would write down how long I walked, what hurt, and how intense that pain was. I wanted to remember how difficult something as simple as walking was so that I would never be tempted to quit making improvements in my health and weight. I'm 3 months in now and 80% of that original pain is gone. Surprisingly, it came down to finding the right pair of shoes to make my back pain go away. I bought new shoes and bam... back pain was completely gone. I also make sure I don't overdo it and that I take proper rest days so my body can recover. I went from only being able to walk for 6 agonizing minutes to now walking an hour a day with little to no pain.12
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I highly recommend starting a strength training program!
1. It's going to strengthen you physically.
2. 2. Simply the act of doing it will strengthen you emotionally and make you feel more confident.
3. It can be done in a low impact manner that is often easier for obese people to do than aerobics or power yoga or anything where you have to keep up.
4. It'll help to preserve your lean body mass, which will keep your metabolism from declining like most people who lose weight, therefore making it easier to lose.
5. With less weight loss, you'll look better. I'm currently at about 41 lbs lost. I have lost this much before without weight training but my progress pictures show the true story. I lost 60 lbs before without strength work and then regained it. My progress pictures from then don't look as good as my 40lb loss pictures do now. And there, again, is more confidence.
I'm not going to say it's easy but it is easier when you can go at your own pace, lift up to your own capability, and you get progression, which builds confidence. If you look at most of the long term successes on MFP, strength training is a major factor.5 -
Also, learn what pain is simply DOMS (delayed onset muscle soreness) and what is an injury. Let injuries heal but work through DOMS. Yes, you have to give yourself rest days with any kind of exercise, especially in the beginning. But, don't let one rest day turn into a rest week. Keep moving and you'll find the soreness goes away much quicker.4
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If you’re someone who was obese or dealing with a weak/easily injured body, how did you deal with the waiting?
When I started MFP weighing 232lbs, so out of shape, climbing the 3 steps to my front porch winded me, I took pleasure and a huge sense of accomplishment each time I was able to walk 1/8 mile further than the week before, walk a little bit faster, walk a little bit longer.
In a matter of 4-5 months, I was able to walk 2-3miles daily, go on hikes w/ my dog, "ran" a couple of 5Ks, took up cycling and weight lifting.
Consistent effort is all that is required. Oh, and patience. Lots of patience.5 -
crazykatlady820 wrote: »I stick to walking for now and even that can come with a lot of pain. Carrying around 200 extra pounds (now 170) is pretty rough and I'm not ready to do intense exercise. When I started in October I would write down how long I walked, what hurt, and how intense that pain was. I wanted to remember how difficult something as simple as walking was so that I would never be tempted to quit making improvements in my health and weight. I'm 3 months in now and 80% of that original pain is gone. Surprisingly, it came down to finding the right pair of shoes to make my back pain go away. I bought new shoes and bam... back pain was completely gone. I also make sure I don't overdo it and that I take proper rest days so my body can recover. I went from only being able to walk for 6 agonizing minutes to now walking an hour a day with little to no pain.
Thank you for sharing this! I think I need to track this stuff too - either, as some people suggested, to see a doctor, (or someone about orthotics, my feet are weird and I know I never wear correct shoes) or just to be more self aware about what soreness & pain to expect.
I too am sticking to walking & cycling - the elliptical actually aggravates my IT band issues so I have to avoid it, although it used to be my machine of choice too, as someone else said. I cut myself off after 20min of cycling and 30min of walking, but yeah I have to really restrain myself because I want to keep going.
In the past, I’ve kept going and hurt myself and then sulked, slipped out of the habit, and stopped exercise entirely. I’ve been so so so sedentary that my body is so weak & it is a problem I am so large now.
I think I’ll also need to plan “rest days” - I’ve read that adding exercise into your calendar like an appointment is a good idea, and I think it might be good to also do that for enforced, planned rest days. I did my walk Sunday and cycled Monday and now everything hurts, and I think it was a mistake.3 -
Also, learn what pain is simply DOMS (delayed onset muscle soreness) and what is an injury. Let injuries heal but work through DOMS. Yes, you have to give yourself rest days with any kind of exercise, especially in the beginning. But, don't let one rest day turn into a rest week. Keep moving and you'll find the soreness goes away much quicker.
Yes I absolutely need to figure that out. I have had so many serious health issues I kinda jump when I have pain. At the same time, I thought my DVT was just a sore calf muscle from exercising (and to be fair so did a nurse), and when I dislocated my kneecap I was like “oh I just pulled a muscle whatever” until my knee was basically watermelon sized.....lol.
And re: strength training:
It is a good idea, and I plan to do so eventually. However, I am worried I may need to be stronger doing every day things like walking to begin something like that. I am doing a physio regime to help strengthen certain weak muscles (glutes, ankles, calves) that are not yet at normal function. I wouldn’t want to add more weight to the weak spots before they can carry me as is, or I get smaller. That’s why cycling is good, because it relieves my legs from my body weight, while working those muscles to build functional strength.1 -
I started MFP at 256lbs. I was super weak, in a lot of pain, and pretty unhappy. Other than some walking, I did very little exercise at first, and just stuck with my calorie deficit. Over time, the weight dropped and I could do more--so I did. I also did some physical therapy to help with some core strengthening, and I still do those exercises today, even though I'm close to 100lbs lighter.
I feel for ya, but it gets better. Hang in there.6 -
I had to eliminate sugar in order to address the aches and pains that were happening in my knees and back. Once I got the inflammation down, things got better. I will be honest though, when I was at my bigger weight, I never pushed myself too, too hard because of fear of injury. So all I ever did was walk and do isometric weight training. (push ups, sit ups, planks...things that kept me firmly on the ground) I walked slowly at first and then a bit quicker later. I added ankle weights and arm weights but I never did more than walking. Once i lost the first 20 pounds, I started slowly walking up and down hills. That was it. I focused on getting that heart rate up-not so much on sweating. I also walked in the swimming pool and did non-weight bearing exercises.
Now that I am 70 pounds lighter, I can do a little running (very little), skip rope a little. The most important thing to remember when we are obese is that injury must be avoided at all costs. If you get injured and it takes a while to heal, it can disrupt your entire plan and cause some depression.
Regarding your tailbone, I know this sounds crazy, but sometimes it can be caused by sitting too much or sitting in a chair that aggravates the area. I used to have the same issue and I discovered it was due to how I was sitting up in my recliner. Check that out. If that's not it, you may need to visit a doctor.
It's ok to push youself, just be smart about it. That weight is going to come off and you will be free to do more. Be patient. YOU GOT THIS. So proud of what you are doing.
It is interesting that reducing sugar helped with pain. It’s something I’m trying to do just because of calories (I want to eat more when things are sweet, when sweeter things are higher in calories anyway). I also feel like I am actually tasting my food when I reduce sugar in it. But that’s another good reason.0 -
Progress in fitness happens by adaptations caused by specific stimuli
However unfit you are you can always improve by causing those adaptations.
So if your cardio vascular fitness needs to improve you need to do just enough
exercise to trigger the adaptation. What you to do is repeatedly do just enough to cause improvement without injuring yourself
The biology can only happen at the rate it can. So you need to be patient. What I mean is for example
one of the adaptations to cardiovascular exercise is to increase the number of blood capillaries made
the process to build the cells that make those new vessels takes time
Summing up: getting fit takes time, stick with doing just enough to provoke your body to adapt1 -
Don't sell yourself short.
If you are, say, 100 lbs overweight, every time you get up from a squatting position, you are doing a 100 lb deadlift.
Every time you sit down and stand up you are doing a 100 lb squat-to-bench.
Every time you walk a mile, you are doing it in a 100 lb weighted vest.
That is a LOT of work, and you probably have a lovely and significant amount of muscle hidden away from doing all that work. As you pare away the extra lbs to reveal it, please remember to preserve the lovely gifts that you already have with a progressive resistance program. You can do a lot with just body weight and/or a resistance band. Maybe a set of hand weights.
Even when it is hurting and feels week, your body is a lovely and marvelous machine. Treat it well, give it lots of love, and use it for the purposes for which it was intended.6 -
Also, learn what pain is simply DOMS (delayed onset muscle soreness) and what is an injury. Let injuries heal but work through DOMS. Yes, you have to give yourself rest days with any kind of exercise, especially in the beginning. But, don't let one rest day turn into a rest week. Keep moving and you'll find the soreness goes away much quicker.
Yes I absolutely need to figure that out. I have had so many serious health issues I kinda jump when I have pain. At the same time, I thought my DVT was just a sore calf muscle from exercising (and to be fair so did a nurse), and when I dislocated my kneecap I was like “oh I just pulled a muscle whatever” until my knee was basically watermelon sized.....lol.
And re: strength training:
It is a good idea, and I plan to do so eventually. However, I am worried I may need to be stronger doing every day things like walking to begin something like that. I am doing a physio regime to help strengthen certain weak muscles (glutes, ankles, calves) that are not yet at normal function. I wouldn’t want to add more weight to the weak spots before they can carry me as is, or I get smaller. That’s why cycling is good, because it relieves my legs from my body weight, while working those muscles to build functional strength.
I feel where you're coming from but remember, strength training starts at ground zero and works up from there. If you have to start with the lightest weight possible, it doesn't matter. Not like cycling (and don't get me wrong - I LOVE cycling), where you have to work with a minimum weight (you plus the bike) or even running (your bodyweight), with strength training, you start wherever you feel comfortable but challenged. If this is a 1lb weight or 150lbs, that's fine! You start there and move up from there. I wish someone had explained it to me when I was at my heaviest and I'd be a hell of a lot stronger now
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I'm "returning" (for a couple months now) after a nearly year long injury that had me pretty sidelined - significant part of that was due to the injury itself, part of it was just the stress it was causing. Either way, I had been away from the gym for nearly a year. Just before the injury, I had been getting VERY fit, and feeling rather fantastic about it as I was nearing my "highest" fitness levels from earlier in my life.
When I started back to working out, I started out very lightly and immediately had a personal trainer (who is familiar with my sport and who I went into detail with about my injury) set up a "get back into it" routine. I did that for several weeks, actually a couple months as at first it was more sporadic. Finally I felt like my body was adapting and ready for more, so I found a gym and had him put together a new plan. After doing that for about 6 weeks now, I'm ready to move onto a more intense plan again.
Even along this path I've had to take it easy on some days, or with some muscle groups, one shoulder in particular seemed to be trying to get some tendonitis flare-up, so I had to go easy on exercises that worked that too hard.
If you're in pain, slow down, or go lighter on weights, or work a different muscle group, but don't quite, either (unless your doctor tells you otherwise). Keeping moving, keeping the blood flowing, all of that will help you heal.2
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