Advice for Total Newbie to Fitness

knarkypants

Hi all. I've been lurking around this section over the last week trying to figure out what I should be doing to get fitter, lose some weight and tone up.

I'm booked in for my first spin class at my local gym for tomorrow evening and I'm going to be very honest and say I'm bricking it. I've never seen the inside of a gym before and I just find it a bit daunting.

I'm 31 and not very overweight but I do have a very large belly, so large in fact I'm being asked "when are you due" or " Oh I didn't know you were expecting again" all the time and it's really getting me down. My arms and legs are fine ( but could do with toning) it just all seems to be centered on my mid region and that will be my main focus.

So my plan is to do 2 spinning classes a week. The gym have this belt called "belly attack" that I will be using too. In a month or 6 weeks time when I get my fitness level up I was going to drop one of the spinning classes to take up another class that they run called "Legs, Bums and Tums". I think they use a variety of TRX, Aerobics and god knows what else in this class.

I'm cutting out all chocolate, sweets and crisps (my biggest weakness) and replace with fruit. Changing all my dairy products to low fat. Another problem is I don't eat veg other than potatoes and carrots, I just don't like the taste of them. Big lover of meat, pasta and rice though.

Please note that I have never been on a diet or worked out before. It's totally new to me. I'd be grateful if there is any advice/thoughts on what I have planned here will help me or if there is anything else I could be doing. Has anyone ever used the "Belly Attack" belt before? Is it any good.

Thanks.

Stench Blossoms

Don't fret the gym. It won't be as bad as you think it will be. Spinning is a good place to start out. You can control the resistance of the bike so you don't kill yourself for the first few sessions.

Regarding diet: have you read the stickies? Don't drop to low fat milk.

Post up a sample diet of what you currently eat.

InTheTrees

Its perfectly natural to be nervous about a new experience but honestly after going a few times you'll look back at your nervousness and snigger.

There will be all shapes and sizes, all a little nervous, just remember everyone is there for the same thing, nobody should feel intimidated.

knarkypants

Stench Blossoms wrote: »

Post up a sample diet of what you currently eat.

Ok you asked for it. I'm going to be very honest here (no point otherwise)

Breakfast - Cup of tea and a cigarette.

10.30 - Banana or yogurt

Lunch - Sandwich (using slimbos) - Varies - Ham and Cheddar Cheese, Chicken, coleslaw, Chedder cheese.

Snack on a few biscuits.

Dinner - Spaghetti Bolognaise (sp?) covered with chedder cheese, Chilli Con Carnie covered with chedder cheese, Roast chicken potatoes and gravey, Wraps with chicken cheese mayo tomato. (I love cheese! :P) All meals are homemade the the stuff out of jars. Don't have a big appetite so I wouldn't be eating a huge plate of dinner.

Snack on biscuits and/or Crisps throughout the evening.

Would drink 3-4 cups of tea throughout the day.

It's worse on Weekends where I might not eat until 1 o'clock. I would have take out 1 - 2 times a week too.

I know it's bad, please be gentle with me!

Stench Blossoms

Ok well you know it's bad so what are you going to do to change it?

princess3901

Knarkypants, I am also starting the gym tomorrow so I hear ya. I just want to wish you good luck. My diet used to be healthyish with the odd treat. But over the last 5 weeks its been awful, iv been eating a lot of crap and I like you love cheese. I am cutting out all dairy products, cutting out coffee also, im going on green tea, herbal teas and water. Id definitely recommend cutting out / down on the cheese.
Good luck to you and I hope u get your desired results.

knarkypants

Like I said cutting out biscuits, crisps and all the other crap and replacing it with fruit. Dinner meals I don't think are too bad (I stand to be corrected) except for the cheese so will probably have to cut that out.

Breakfast - well I just don't know. I just don't feel like eating anything first thing in the morning. Not sure what is best to eat. Is there anything light you can suggest?

Lunches I do have to bring to work with me and I reckon I'm just not knowledgeable about other things I could bring with me to offer more variety and more healthy.

I know I'm a fussy eater. Veg is a no no, fruit I'm better with.

All suggestion welcome.

Stench Blossoms

*My cranky hat is on atm cause I can't sleep*

Not all veg is created equally and veg can be cooked in numerous different ways so saying 'I don't like veg' just doesn't cut it with me. Experiment, try new things.

If you don't eat breakfast and you are not hungry then that's fine. No need to add extra calories in.

Lunch wise: I'd opt for salads and soup over sandwiches. Or make a double portion of dinner and bring the leftovers in the next day.

Dinner: Ditch the pasta. Fish/Chicken/Steak/Pork for dinner with veg.

Snacks: I snack on greek yogurt with strawberries. You don't have to completely cut out the junk. Just don't over indulge on it. I find if I deprive myself of chocolate I'm like an anti-christ so I have a square of dark chocolate every few days to curb the cravings.

Sign up to MyfitnessPal and log all the food you eat.

Go for a calorie goal of pounds in bw x 12

Also, please read the stickies.

InTheTrees

Stench Blossoms wrote: »

Sign up to MyfitnessPal and log all the food you eat.

"My Fitness Pal" is absolutely Brilliant. I've used it for about six months.

You just plug in what you eat and it figures out the calories and nutritional details and you can see where you're going off.

knarkypants

Thanks Stench Blossoms. Some good useful tips there.

I have tried to eat veg but I really just don't like the taste of of it. I have even been physically sick after trying to eat it. Sorry I don't mean to sound gross but thats the truth.

I must also mention that I have to be very careful with my Iron intake as I have both genes for hamochromatosis (iron overload).

I was planning on maybe allowing myself 1 treat night a week where I'll have maybe a bar of chocolate or a bag of crisps.

Have bought in a load of fruit so I'll will try a fruit salad for lunch tomorrow.

Have started to read the stickies and will read more tomorrow. Off to bed with me now.

Thanks again.

InTheTrees

Best of luck at the gym.

Stench Blossoms

Fruit salad wouldn't be a great option for lunch. It wouldn't really fill you and it is basically just sugar.

Which of these have you tried?

• Avocado
• Sweet Potato
• Beetroot
• Aubergine
• Broccoli
• Butternut Squash
• Cauliflower
• Cucumber
• Green Beans
• Kale
• Peppers
• Onions
• Carrots
• Cabbage
• Celeriac
• Leek
• Parsnip
• Spinach
• Turnip
• Tomato

And tell me have you tried them cooked/prepared different ways? ie. steamed, boiled, roasted?

JJayoo

I usually make a big pot of veg soup. Boil it all up and blend the sh1t out of it. Doesn't matter if it tastes mank just chug it down, job done, veg inside your belly, move on.

BTW it usually tastes pretty great.

knarkypants

Stench Blossoms wrote: »

Fruit salad wouldn't be a great option for lunch. It wouldn't really fill you and it is basically just sugar.

Which of these have you tried?

• Avocado Tried raw
• Sweet PotatoTried boiled on it's own and tried mixed with butternut squash
• Beetroot Tried it, it was out of a jar
• Aubergine never tried it
• Broccoli tried it boiled
• Butternut Squash tried it boiled
• Cauliflower tried it boiled
• Cucumber tried it raw
• Green Beansnever tried it
• Kale tried it boiled mixed with potatoes
• Peppers tried raw and roasted
• Onions tried raw, roasted, mixed in with stews etc
• Carrots I like them
• Cabbage tried it boiled, ate it when I was child smothered in brown sauce because my nanny wouldn't let me leave the table until I did.
• Celeriac tried it Raw and stewed
• Leek Can't even bear the smell of it
• Parsnip Tried it roasted
• Spinach never tried it
• Turnip Boiled, mixed with carrots
• Tomato I like tomato

And tell me have you tried them cooked/prepared different ways? ie. steamed, boiled, roasted?

I have tasted them and I just don't like them.

Also can I ask why you said to not go onto low fat milk?

Stench Blossoms

Try steaming or roasting veg you have only tried boiled.

Because low fat is not the answer to losing weight. Fat doesn't make you fat. Excess calories make you fat.

InTheTrees

knarkypants wrote: »

I have tried to eat veg but I really just don't like the taste of of it.

I hate to say it... but you'll just have to do some more research on veg, there's got to be something that would be okay. Maybe it was the Iron rich veg that was making you feel sick?

The problem with fruit is the amount of sugar.

SteelyDanJalapeno

Stench Blossoms wrote: »

Try steaming or roasting veg you have only tried boiled.

Because low fat is not the answer to losing weight. Fat doesn't make you fat. Excess calories make you fat.

The fat macro gets such a bad rap because of fat people.

Ah_Yeah

Stench Blossoms wrote: »

Try steaming or roasting veg you have only tried boiled.

I am such a huge fan of roast vegetables! I chop up all my veg (cut them in long slices rather than chopping fine) and mix them around in a bowl with a teaspoon or so of honey (if you can afford it, Manuka is brilliant and good for you, but any Honey will do) - it really brings some flavour to them when they are roasted! They taste amazing this way and if you are not a fan of veg I really suggest you try it as it will change how you eat roast veg

I agree with SB, veg tastes very different depending on how you cook it. To be honest, boiled veg is probably my least favourite. I also quite like stir-fried veg as it has a bit more of a bite to it. If I am sick of meat, I'll just fry up some veg in a little olive oil and have it with brown rice. I throw some of the mixed herbs from Aldi over them to create a bit of spice and they taste amazing!

Mr. CooL ICE

Low fat foods are a scam. Seriously, read the stickies.

I hated veg for a long time until I figured out a way to prepare them. As part of your new resolution, you should go through that list Stench listed and try to find ways to prepare them in a manner which you like. Here is my simple suggestion to mix your beloved carrots with broccoli and spinach:

1) Slice two carrots and about half a head of broccoli. Put them into a saucepan with 1cm of water, put the heat to high and once the water boils, reduce it to low-medium for 1 minute and remove from the plate. Veg should still be crunchy.
2) Spoon the veg into a bowl and set aside. Leaving a little water (about 2 tablespoons worth) in the saucepan and add a generous knob of butter (about 30g worth). Let it melt.
3) Grab a generous handful of baby spinach and chop it finely. Add it to the buttery saucepan, mix it up until all the spinach is covered in butter and put it on medium heat. Wait til the butter bubbles for about 1 min and then re-add the carrot and broccoli.
4) Stir in with a little salt, pepper and ground cumin and serve.

If you eat something like this with something like a pork chop, it will fill you and be much healthier for you than a pasta/pre-made sauce combination.

InTheTrees

There's also Juicing. You can blend up some amazing smoothies with veggies mixed in so you barely taste them.

Essien

Definitely don't diss veg until you've tried preparing it various ways. Particularly roasting, I love roast sweet potato, butternut squash and carrot. There's a world of difference between that lot boiled and roasted.

Genuine question, why is low fat milk a bad idea? It looks, tastes and costs exactly the same as whole only with fewer calories, I can't fathom how that's a bad thing for a person trying to reduce their caloric intake. Not being cynical, just curious.

LuckyLloyd

Essien wrote: »

Definitely don't diss veg until you've tried preparing it various ways. Particularly roasting, I love roast sweet potato, butternut squash and carrot. There's a world of difference between that lot boiled and roasted.

Genuine question, why is low fat milk a bad idea? It looks, tastes and costs exactly the same as whole only with fewer calories, I can't fathom how that's a bad thing for a person trying to reduce their caloric intake. Not being cynical, just curious.

Fewer calories but much more sugar.

Essien

LuckyLloyd wrote: »

Fewer calories but much more sugar.

Not necessarily, or at least not much. There's a carton of each in my fridge, per 100ml the whole has 4.8g sugar, low fat has 5g.

In general though, low fat dairy does mean higher sugar, I just don't find that with milk in particular.

Mary-Ellen

You could try up your veg intake by bringing soups for lunch.
This carrot and lentil one is yum and really quick if you use frozen carrots.
(If you plan to blend it there's no need to grate the carrots)
http://www.bbcgoodfood.com/recipes/2089/spiced-carrot-and-lentil-soup


Could you sneak more veg into the dinners you do have?
To bolognese or chilli I add whatevers in the fridge of:
mushrooms, peppers, butternut squash, carrots, onions, courgette, tomatoes, celery, fresh herbs like basil, chives...
If you chop them finely they'll just add flavour to the sauce

Since you like cheese
Steamed brocolli and cauliflower is great chopped up with tabasco sauce and cheese over it

Rubber_Soul

LuckyLloyd wrote: »

Fewer calories but much more sugar.

There's only 0.1g difference in sugars between Avonmore regular milk and their low fat milks.

Stench Blossoms

Essien wrote: »

Genuine question, why is low fat milk a bad idea? It looks, tastes and costs exactly the same as whole only with fewer calories, I can't fathom how that's a bad thing for a person trying to reduce their caloric intake. Not being cynical, just curious.

StarshipPooper wrote: »

There's only 0.1g difference in sugars between Avonmore regular milk and their low fat milks.

Milk is one of the very few low fat products that doesn't contain a high sugar content but I'd prefer if people got out of the 'low fat = better' idea that has been spouted for so long.

Rubber_Soul

Stench Blossoms wrote: »

Milk is one of the very few low fat products that doesn't contain a high sugar content but I'd prefer if people got out of the 'low fat = better' idea that has been spouted for so long.

Yeah I agree with you re. the fat myth. Just worth pointing out that the difference is negligible and if you're a tea/coffee fiend like myself switching to low fat milk can shave a fair bit off your tdee over the long run.

Forever100

Try the website 'Spark people'. Its a user friendly website to track calories consumed in food and then also figure out how many calories you burned through exercise. The forums and recipes are helpful too. Classes are a good way for newbies to get comfortable in a gym or with exercise. Best of luck to you! Take it one day at a time. You can do it!

Essien

Stench Blossoms wrote: »

Milk is one of the very few low fat products that doesn't contain a high sugar content but I'd prefer if people got out of the 'low fat = better' idea that has been spouted for so long.

Fair point.

Personally, the ~20g per day of sat fat I would save from drinking 1% milk is usually replaced by things that are nicer and higher in protein like egg or mozzarella.

Johnny Drama_11

I used to be unfit and overweight......

The key to it is diet, stick to a balanced diet added to that some regular exercise and you will see results (perhaps not straight away but over time it will happen)

The weight does not pile on over night so it will not dissappear over night.

SteelyDanJalapeno

Johnny Drama_11 wrote: »

I used to be unfit and overweight......

The key to it is diet, stick to a balanced diet added to that some regular exercise and you will see results (perhaps not straight away but over time it will happen)

The weight does not pile on over night so it will not dissappear over night.

Bolded for importance

knarkypants

InTheTrees wrote: »

Maybe it was the Iron rich veg that was making you feel sick?

You know I think you have made a very good point here. When I was expecting my first child (before I knew about my condition) the midwife and doctor kept on at me to take iron supplements. I would be extremely sick every time I took it that I eventually just stopped and the sickness went. When I was expecting my second child I knew about condition so I wasn't allowed and I never took iron supplements and I was fine. My sister has the same condition as me and she was exactly the same. Could be be something linked there.

Johnny Drama_11 wrote: »

The weight does not pile on over night so it will not dissappear over night.

I'm very much realistic about losing the weight and toning up. I'm prepared to put the effort in and be patient.


Thanks everyone for all your input and advice. I think the soup is a good idea but maybe I'll try homemade chicken and veg to help with the taste. When I worked in a creche the chef used to cut up the veg really tiny and then put it through the blender for the fussy eaters. It worked for them so I'll try that too and mix it in with any sauces I'm having for dinner. Btw all meals here are homemade, that muck that comes in jars never cross my door! I'll have to read up on the veg and exclude any thats high in iron though. I can only eat red meat in moderation.

Shocked to learn about the "low fat" products. Clearly I have a lot to learn.

I have signed up to the Myfitnesspal...it's a fantastic site and have the app downloaded to my phone.

Thanks for the recipes and encouragement too! Every little helps.

knarkypants

Well made it to the gym last night and did my first spin! Nothing could have prepared me for what was involved. I actually felt nauseous after only 10 mins in. Really my fitness level is shocking bad. Twice the instructor had to tell me to completely stop and get my breathing back under control.

It was very hard and tough but I learnt a lot from that class about all the things I was doing wrong. Breathing most importantly and pacing myself a bit more until I build up a little.

I used the belly attack belt that they have, the instructor said it uses infrared to help weight loss but it's only useful for cardio workouts. When I took it off my top was drenched in sweat.

Towards the end of the class she gave us all toning weights and did some upper body exercises while still pedaling so get a bit of a full body workout.

Diet is going well. The Myfitnesspal is great for keeping track of everything I'm eating. Not being bold at all. Got a couple of chicken and veg soup recipes to try so will cook that tomorrow. Hopefully it'll come out ok enough for me to eat it!!

In the meantime I'm in bits today, particularly my legs. I knew I'd feel some pain but it's really much worse than I thought it would be. Trying to get up and down the stairs is a nightmare. Any suggestions as to what I could do to ease the pain? I'm booked in for another class on Thursday evening and I really don't want to still be sore.

Thanks.

Alf Veedersane

I wouldn't put too much faith in the Belly Attack belt, to be honest. If it does make any difference, it's going to be negligible.

fair play on the spinning though. Sounds like you went at it with intent.

Stench Blossoms

Hang on, the instructor had you doing weights while still on the bike?

Is this actually spinning (using bikes that say Spinning on them) or indoor cycling?

JJayoo

Christ I wish spinning instructors would just concentrate on spinning and stop farting around. I had to do a few spin classes which involved push ups on the bike, stretching on the bike by bringing your legs up onto the handlebars and sit ups on the bike. Completely moronic and one guy fell off while trying to do the stupid sit ups, but he was ok.

Alf Veedersane

I wish they'd play decent music.

Decent music with a beat to match the spinning and not just some dance nonsense.

runawaybishop

knarkypants wrote: »

In the meantime I'm in bits today, particularly my legs. I knew I'd feel some pain but it's really much worse than I thought it would be. Trying to get up and down the stairs is a nightmare. Any suggestions as to what I could do to ease the pain? I'm booked in for another class on Thursday evening and I really don't want to still be sore.

Thanks.

Have a bath, get plenty of sleep. Tomorrow will likely be worse but you'll be grand from next week onwards and you'll probably never get them anywhere near as bad again.

JJayoo

knarkypants wrote: »

. Breathing most importantly and pacing myself a bit more until I build up a little.

These are the main things to work on. Maybe you could start a log and track your exercise.

knarkypants

Alf Veedersane wrote: »

I wouldn't put too much faith in the Belly Attack belt, to be honest. If it does make any difference, it's going to be negligible.

fair play on the spinning though. Sounds like you went at it with intent.

I know it's not some miracle slimming aid but even if it helps a little well that's good enough for me.

Stench Blossoms wrote: »

Hang on, the instructor had you doing weights while still on the bike?

Is this actually spinning (using bikes that say Spinning on them) or indoor cycling?

Yes it is actually spinning with the right bikes. She gave us small hand weights and spent about 5 mins working the arms and upper body. She said it gives more of a full body work out.

JJayoo wrote: »

Christ I wish spinning instructors would just concentrate on spinning and stop farting around. I had to do a few spin classes which involved push ups on the bike, stretching on the bike by bringing your legs up onto the handlebars and sit ups on the bike. Completely moronic and one guy fell off while trying to do the stupid sit ups, but he was ok.

She had us doing push ups while spinning too. That was hard to coordinate I must admit! Glad she didn't have us doing any of that other stuff, I would have been stretchered out of the place! :pac:

Stench Blossoms

She can lose her spinning license for doing stupid things like that.

Can't find the article now but there was an instructor fined awhile back because he had people doing pushups on the bikes and someone slipped doing them and split their face open.

It's why 'Spinning' as a company are so moany about who they let use the term 'spinning'.

When I went to a proper Spinning facility and I was stretching at the end I was doing it on the bike (as I had been taught to do from other cycling classes) and I was told that the bike is for cycling and nothing more.

thegreatiam

is it me or does all this stuff make spinning sound pretty gimmicky?

SteelyDanJalapeno

It's just cycling on a stationary bike right?

Alf Veedersane

thegreatiam wrote: »

is it me or does all this stuff make spinning sound pretty gimmicky?

+1

Spinning and stretching out after the spinning is all it needs to be.

Less is more.

Stench Blossoms

Alf Veedersane wrote: »

+1

Spinning and stretching out after the spinning is all it needs to be.

Less is more.

That's all Spinning is suppose to be.

Zillah

JJayoo wrote: »

Christ I wish spinning instructors would just concentrate on spinning and stop farting around. I had to do a few spin classes which involved push ups on the bike, stretching on the bike by bringing your legs up onto the handlebars and sit ups on the bike. Completely moronic and one guy fell off while trying to do the stupid sit ups, but he was ok.

Sounds like a Crossfit influence. Seriously look up some of the nonsense that they do.

knarkypants

Stench Blossoms wrote: »

She can lose her spinning license for doing stupid things like that.

Can't find the article now but there was an instructor fined awhile back because he had people doing pushups on the bikes and someone slipped doing them and split their face open.

It's why 'Spinning' as a company are so moany about who they let use the term 'spinning'.

When I went to a proper Spinning facility and I was stretching at the end I was doing it on the bike (as I had been taught to do from other cycling classes) and I was told that the bike is for cycling and nothing more.

I'll have to check the bike again when I go on Thursday to see if it actually has "Spinning" written on it. Tbh I don't think it will by the general discussion here about it and having just had a look on the Official Spinning website.

Now I'm not sure what to do now. The gym is very near to me so very handy to get to and it's pay as you go which suits me at the moment. Do you think it's worth continuing on with it or should I try something else? I feel a bit disappointed now.

Stench Blossoms

Nah keep it up. You enjoyed it so will stick to it.

The key to exercise is doing something you enjoy.

I did the classes you've done and tbh at that time in my life I loved them. Got such a great buzz out of them but I've ''moved on'' so to speak and those kinda workouts just wouldn't be for me anymore thats why I'm a cranky pants.

InTheTrees

You've done really well, you're already above average in sticking with it, and that you didnt totally hate it is a big plus.

I could be wrong and god knows I'm no expert but... To begin with you want to get into the habit of doing something like(?) 20-40 minutes of serious sweaty exercise per session so however you achieve that is fine. You want to get your heart going and also used to the feeling of pushing it hard.

After you get more familiar with how that feels then you can move on. Its going to be a slow process and you have plenty of time. You've already experienced how just getting your breathing right can take a few visits.

JJayoo

And remember when it comes to spinning you are in charge of the bike. So if you feel good with the current resistance and the instructor tells you to increase it just reach down and pretend to up the resistance.

abaragry1

Why is it advised not to switch to low fat milk?