Need to get fit - advice

PSM1

Ok so me.

45 years old, type 2 diabetic on insulin, about 6'3 and 21 stone, 40" waist, 50" chest.

Very very unfit.

In the past I used to run, did a couple of great North runs but due to a damaged / snapped posterior cruciate ligament in my right knee I can't run any distances. Certainly not on roads anyway

After this I joined a gym. Was doing very well, but then developed frozen shoulder which stopped me for about 18 months. It is recovered now but my upper body strength is nowhere near the same.

Since then all I really do is walk the dog about 2 miles per day.

Looking for advice on the best way to trim up and lose weight. I enjoy the weight machines but don't especially want to get big. A 50" chest is quite enough and already makes it hard to get suits and the like.

nabby

What is your diet like? This will have a bigger impact on weight unless you start doing silly amounts of cardio. So sort the diet first. Then find something you like to do. So could be longer walks with dog or try something new like swimming which is easy on the joints but a good all body workout . Or look at some local clubs to see if something takes your fancy. The social element of a club really helps motivation.

PSM1

My diet is ok. I don't eat too many carbs and enjoy my veg. Pretty much eat no cakes, biscuits  a or chocolate.

The problem with being on insulin is it makes you put on weight and that's what has really brought things to a head. I start a new job next week and my suit is a bit tight!

nabby

This may sound a bit not up your street but seriously consider trying out something like Slimming World. I have family who've had it work wonders on them. The social side is very good by all accounts.

raoulx

It's so not up my street it is actually in another town.

I'm at the gym on an exercise bike as I write this. Am thinking about talking to a member of staff about personal training sessions.

raoulx

A lady in my tri club is a diabetic and she has lost a load of weight over the last few years with all the training. Swimming and cycling are both easy on the joints. Although I prefer to be outside riding than in a gym.

NatTheGooner

Well good luck with it, whatever path you choose to take! Here's to a fitter, trimmer, healthier you!

Wardy257

It's 70% diet 30 % exercise really. Prep your food and make sure your eating a high amount of protein throughout the day and regulate the carbs and fats you have.eating lean meats, complex carbs and lots of healthy greens. Sounds daft but get on YouTube and watch some food prep based videos or even work outs. There is anything and everything out there,so be wary there will be good and bad info so just use your noggin. Even consider the body coach's hiit based word out and food ideas. But making sure you eat right, work out and keep in a calorie deficit, burning more calories than you take in. Be very mindful of drinks and booze as people rearly consider those calories.

raoulx

Oh to add to that, I use the MyFitnessPal app, and found it be very useful tracking what I eat and being more accountable for my actions. You can monitor the food intake and exercise- although the later ain't the best. Food wise it's good though

NatTheGooner

I was 21st 1lb about 12 years ago, not healthy or happy, Zero exercise.
I had a couple of mates that went to Weight Watchers and didn't seem to be embarrassed about going, so after a while decided to pluck up the courage to go along with them and to this day it was the best thing I ever did. I lost 6 stone and it's still off today.
Don't think that some exercise is going to shift the weight - its 95% diet. I lost 3 stone then started cycling which is great but it only had a tiny impact on weight loss.. Weight Watchers is bloody brilliant, can't speak highly enough of it - changed my life massively maybe even saved it.
Just pluck up the courage and go to your nearest meeting, the leaders and fellow members have all been in the same boat as you so don't worry. The "plan" is easy to follow and if you do it you'll feel amazing each time your told you lost more weight. There will be a few other blokes there too. Sounds like your ready to sort yourself out so good luck mate.