Live data from Hacker News

Ask HN: How did you start exercising after being completely out of shape?

news.ycombinator.com

21–30 of 43 posts

Re: Ask HN: How did you start exercising after being completely out of shape?

#21

Jap, if you can, just start walking every day. If (after an hour or two after your walk) your legs don't hurt, try it with a longer walk the next day. Whenever your find your temporary limit: Don't surpass it every day. Start slow and see if you can surpass your "last temporary limit" a week later. In my personal opinion: If you don't like walking: Try to like it (try it for a week). Otherwise try to find something t…

You're a programmer? Go for a walk at lunch. It's good on two fronts - it gets you a break from the office (and co-workers), and it gets you exercise. (Depending on where you live, December may not be the ideal time to start doing this...)

One nice thing about a walk is that you can go for 10 minutes, or you can go for an hour. You can start small, and as you get in a bit better shape, you can go longer.

Re: Ask HN: How did you start exercising after being completely out of shape?

#22

Was in your shoes. One day I was tired of always struggling to use nice clothes or being limited to t-shirts. I go to the gym every day, 7 days a week for 1 hour and 20 minutes and lift weights (machine and freeweights). Start off with machines, they're safer. When you get stronger use free weights as well. Buy yourself OP Whey Protein and have 1 scoop per day, I mix it with water. Also get some fish oil and a multiv…

I'm no health expert but... Wat?

Any "advice" that says "just improves your cardiovascular system" (that's your HEART) should not be targeted at someone who claims to be overweight and wanting to get healthier.

What the hell kind of health plan goes from literally no exercise activity to "hey brah, do you even lift?"

Re: Ask HN: How did you start exercising after being completely out of shape?

#23
I had the same issue a few years ago. There is lots of great advice on this thread, and I'm going to throw my hat into the ring too, but understand that you ultimately want to find the solution that works best for you. Losing weight is a very personalized experience and you should not take a one size fits all approach.

First, it is critical that you understand that you need to commit to this for the long haul. There are no quick ways to lose the weight. Ignore anyone or any product that tells you otherwise. To lose it and keep it off you need to take a hard look at your lifestyle and change that.

Second, start small. I used to quit out of doing various routines because I tried to emulate people who were already in shape. I tried running, biking the gym but could never commit to any of them because I was too out of shape and it felt like work. Find something small you can do reliably and stick to it. For me, I started with walking a few extra blocks to the next subway stop instead of getting on at the one right in front of my office. Now if I can walk somewhere in 45 minutes I'll do that instead of taking the subway or a cab. This is how I get my cardio instead of running on a treadmill. You can never outrun the calories that you put into your body.

Soon after I changed my eating habits. I used to have burgers, burritos, pizza and everything else unhealthy every day for lunch. I changed those habits. It took a few months for me to find a rotation of things that were healthy for me, but also left me satisfied. I first found a deli that did a great chicken wrap that tasted delicious, filled me up and was far healthier. Then I found a place that made a chicken salad that satisfied me on every level. Slowly over the better part of a year, I replaced all of the unhealthy lunch options with healthier alternatives. I started asking fast food places to give me half a cup of soda in the smallest size cup they had and then months later I just opted for water where I could. It didn't happen overnight, it took time.

I also started just eating less. Not all at once, but slowly. I noticed that in the past when I went to a salad bar I would need to spend ~$9 for lunch to feel satisfied. Over the course of a year, I managed to get down to spending ~ $5 - $6 and still feel full and happy with lunch. Take one less spoonful, piece of meat etc over time.

Dieting is not something you do for a few months to lose weight, it's a lifestyle change. If I want a burger or burrito I'll still get one, the key is that I won't get one every day.

By this time with just adding walking and adjusting my diet over the course of a year, I noticed I was losing weight. I got a scale and a Fitbit. I checked my weight in the morning and at night, logged my calories consumed and calories burned. It became clear to me that a simple formula of consuming fewer calories and burning more helped my weight drop quickly. This made it easier for me to keep up with my new diet.

Next, I added a home workout routine. It started with just pushups which I could barely do 5 without feeling dead. The key is that I did the 5 I could do every day and kept doing it. Now while I watch TV at home I do as many as I can push myself to, take a break and then do some more when I feel like I'm ready. I can usually do 100 during commercials for a 30-minute broadcast. I've also added in sit-ups and squats. I have no set time to workout, I just do it in between my down time at home.

It's been almost 3 years since I first started paying attention to weight and now I feel better, have more energy and I'm down from a size extra large to medium, and sometimes small depending on the manufacturer.

Find what works for you, start off with small changes and stick with them. Even if you lapse for a week, just pick yourself up and continue pushing.

Re: Ask HN: How did you start exercising after being completely out of shape?

#24
The simplest start for me was walking. Find somewhere appealing like a park/trail and do what you can at first. I found mornings the least likely to be interrupted by other life events.

Once you feel like the time it takes is more of a limit than the energy, find something that's more energy demanding.

For me that was cycling.

As everyone says, consistency is one of the key things to keeping the habit. I made it a M-F thing, with weekend rest days.

The other aspect is obviously diet but that is harder to suggest without knowing more about you/your lifestyle/etc.

I do think food is an easier one habit wise: if you treat yourself (or slip, however you see it) one day, I think it's easier to get back into healthier foods the following day (unless you buy everything the day you eat it?)

Anyway good luck, it's definitely worth the work.

Re: Ask HN: How did you start exercising after being completely out of shape?

#25

Was in your shoes. One day I was tired of always struggling to use nice clothes or being limited to t-shirts. I go to the gym every day, 7 days a week for 1 hour and 20 minutes and lift weights (machine and freeweights). Start off with machines, they're safer. When you get stronger use free weights as well. Buy yourself OP Whey Protein and have 1 scoop per day, I mix it with water. Also get some fish oil and a multiv…

I'm no health expert but... Wat? Any "advice" that says " just improves your cardiovascular system" (that's your HEART) should not be targeted at someone who claims to be overweight and wanting to get healthier. What the hell kind of health plan goes from literally no exercise activity to "hey brah, do you even lift?"

Yeah, that is terrible advice for someone just starting out. It may have worked for OP, but I would be hesitant to just throw out "start lifting" as advice to everyone.

For most people they need a significant diet change to see any effective changes.

Re: Ask HN: How did you start exercising after being completely out of shape?

#26

Was in your shoes. One day I was tired of always struggling to use nice clothes or being limited to t-shirts. I go to the gym every day, 7 days a week for 1 hour and 20 minutes and lift weights (machine and freeweights). Start off with machines, they're safer. When you get stronger use free weights as well. Buy yourself OP Whey Protein and have 1 scoop per day, I mix it with water. Also get some fish oil and a multiv…

I'm no health expert but... Wat? Any "advice" that says " just improves your cardiovascular system" (that's your HEART) should not be targeted at someone who claims to be overweight and wanting to get healthier. What the hell kind of health plan goes from literally no exercise activity to "hey brah, do you even lift?"

I didn't say that - you misread my comment. I said don't focus on cardio too much because it mainly helps your cardiovascular system.

Also if you're fat your joints are going to kill you if you do things like job or ride bike. Using weight machines are much more effective and comfortable for a fat person.

Re: Ask HN: How did you start exercising after being completely out of shape?

#27

Pick a fun activity that gets you fit as a side effect. Mine was rock climbing, but cycling, snowboarding, surfing or pretty much anything will work, provided it is captivating, addicting and you genuinely consider it fun. Eventually you'll want it to be the thing that takes up your weekends and that you find yourself booking flights to unexpected places just because that's the place where the best "X" is. But nobody…

This is one of the better pieces of advice on this thread.

Re: Ask HN: How did you start exercising after being completely out of shape?

#28

Earlier quoted context omitted.

I'm no health expert but... Wat? Any "advice" that says " just improves your cardiovascular system" (that's your HEART) should not be targeted at someone who claims to be overweight and wanting to get healthier. What the hell kind of health plan goes from literally no exercise activity to "hey brah, do you even lift?"

I didn't say that - you misread my comment. I said don't focus on cardio too much because it mainly helps your cardiovascular system. Also if you're fat your joints are going to kill you if you do things like job or ride bike. Using weight machines are much more effective and comfortable for a fat person.

You literally said:

> Don't bother with cardio - you're fat enough that lifting weights is going to do more than enough. Cardio is boring and just improves your cardiovascular system.

Re: Ask HN: How did you start exercising after being completely out of shape?

#30
I'm surprised no one here has suggested hiring a personal trainer. If you go to a gym near you, they'll usually hook you up with a few free training sessions and assessments with your membership. These are, of course, sales opportunities for them but if you're looking to get in shape that's what they do.

Since you don't know what you're doing, hiring a professional is a good move. They'll start you off at the right intensity and target your entire body. They'll also teach you what you need to do on your own.

I am just like you and finally just jumped in, went to the gym, and hired a trainer.

Post reply on HN