Doctor wants me to start strength training- not sure where to start and I HATE it.

[Lyxi]

My doctor wants me to try strength training for weight loss. The only thing worse that being hungry 100% of the time is strength training. I would rather run miles before strength training.  Not to mention time restriction, since I don't get to do the activities I want to.

Where do I even start with resistance/strength training? Especially since its already the most miserable activity in the world in existence (for me, personally).

I have been over weight all my life, at least since i can remember, so probably 4. Even as a kid, I practically was only aloud to eat fruits and vegetables and still gained weight like crazy. I show no signs of a metabolism problem, and I'm already fairly active. I just can't lose weight. Ever, at all. I eat less than most people and still gain weight like crazy. I just feel like my doctor just brushed it off like I'm a lazy fat person. I just don't get it.

[Mukluk4]

So what experience did you have that it was miserable??

If you have the budget, I would suggest a crossfit class.  Most of the time it will start with various body weight type exercises in a encouraging atmosphere with cardio sprinkled it.  You also don't need to be "fit" to start as it should have levels to grow into,

Otherwise find a trainer to set you up.

Running for miles is one thing, but picking 500+lbs up of the ground is a much more exhilarating experience.

[Lyxi]

I hate to use excuses and be a downer, but I hate cross fit classes, and I hate yoga (but I have genetic flexibility issues, so that's different). I also am extremely poor at the moment and will be for a few months so anything that costs money beyond my gym membership is out of the question. But any strength training is a miserable experience for me. I hate it all. I especially hate when the cardio is mixed in, because then I don't even have the cardio half of my gym trip to look forward to.

I've done a session with a trainer but its just extremely expensive. But even then, the exercises were cardio and resistance training combined. I didn't care for it, and I didn't care for the joint pain that lasted weeks later. 

I don't mean to throw you down, but my post is a last shot at non misery. I already did the whole crying thing. I know I will either have to be over weight or extremely unhappy and hungry all the time. I was just hoping for a hail Mary. 

[lavabelle]

Strength training is far from my favorite also...I find it extremely boring...and I'd rather be running, or these days walking outside near water or in a cool forest. My strength training right now is finding the biggest hill I can find and climb it...You need to find what you can enjoy and do it regularly to enjoy the benefits of exercise. The benefits of exercise including strength training are so numerous BUT they need to outweigh your reluctance to do it in order for a change to occur. 

My suggestion based on my own experience:

1. Find the reasons for you to commit to an exersice goal (here are some of mine, you need to find yours)
   
   1. lose weight
   2. more energy to do the other things I love than aren't exercising
   3. like what I see in the mirror
   4. sleep better
   5. less emotional eating, no more high and lows
   6. stable mood
2. Find a goal and commit (here are some of my goals)
   1. lose 40 lbs
   2. run a half marathon
   3. walk the Camino de Santiago
   4. backpack in Europe with my sister and daughter
3. Find support and encouragement
   1. participating in challenges 
   2. making friends who are active
   3. Fitbit community
4. Find an activity you CAN enjoy and do it regularly
   1. walking
   2. running
   3. swimming
   4. biking
   5. hikinng
   6. dancing
   7. fitness classes
   8. window shopping 😉
   9. run errands using your bike, feet or transit
   10. find something you CAN enjoy and just do it...

Once you start feeling the benefits from moving your body, you will not hate it so much because the benefits will outweigh the pain for you...whatever activity tips that balance for you...that's the right one!!!

Wishing you the very best!!

Cheers!

[GershonSurge]

@Lyxi,

Consider this your "Hail Mary." 

Don't worry about exercise at all unless you want to. A twenty-minute easy walk a day is enough. 

Go to www.drmcdougall.com and download the PDF file for the coloring book. it's something Dr. McDougall wrote for his grandchildren. It has all the information you need to kind of understand the way of eating. After you look at the coloring book, watch the short videos at this link.

You won't need to count calories. Eat whenever you feel hungry. It's the least expensive way of eating I know of. I eat over 3,000 calories a day for less than $5.00. With a little planning, you won't need to spend much to make a simple start.

This is the only way of eating that has been scientifically shown to cure heart disease, type 2 diabetes, most chase of rheumatoid arthritis, most bowel problems, about 80% of cancers and greatly improve most of the other top causes of death. I've been eating this way for about 4 1/2 years, and it does work.

If you already have diabetes, start on a Monday and let your doctor know you are changing the way you eat. It can cure type 2 diabetes so quickly, you can end up taking too much insulin and meds to lower blood sugar. 

You can join their discussion board here.

All the information is free. No supplements or anything to buy. You can spend money going to their programs in Santa Rosa, but there is no need to.

It can be difficult to learn how to plan simple meals. If you need help, we can work on it together to make enough simple meals to get you through a week. 

The best thing you could do now is cut and paste your post to The Lounge in the McDougall Discussion board. You will be able to connect with others who have overcome similar situations.

Good luck to you. 

[Lyxi]

I appreciate the links and info and resources. I've done the plant based and all I did was gain excess bad weight in fat. Not to mention I cant cook brown rice right and hate beans (its more of a texture thing than taste, they make me gag). 

I am trying to eat more fruit and vegetables, but its just hard to only eat that and still get a high protein, low carb diet. 

I have no signs of high blood pressure or sugar. My levels are perfect, in all honesty. Just not my weight.

[Lyxi]

---

@lavabelle wrote:

Strength training is far from my favorite also...I find it extremely boring...and I'd rather be running, or these days walking outside near water or in a cool forest. My strength training right now is finding the biggest hill I can find and climb it...You need to find what you can enjoy and do it regularly to enjoy the benefits of exercise. The benefits of exercise including strength training are so numerous BUT they need to outweigh your reluctance to do it in order for a change to occur. 

My suggestion based on my own experience:

1. Find the reasons for you to commit to an exersice goal (here are some of mine, you need to find yours)
   
   1. lose weight
   2. more energy to do the other things I love than aren't exercising
   3. like what I see in the mirror
   4. sleep better
   5. less emotional eating, no more high and lows
   6. stable mood
2. Find a goal and commit (here are some of my goals)
   1. lose 40 lbs
   2. run a half marathon
   3. walk the Camino de Santiago
   4. backpack in Europe with my sister and daughter
3. Find support and encouragement
   1. participating in challenges 
   2. making friends who are active
   3. Fitbit community
4. Find an activity you CAN enjoy and do it regularly
   1. walking
   2. running
   3. swimming
   4. biking
   5. hikinng
   6. dancing
   7. fitness classes
   8. window shopping 😉
   9. run errands using your bike, feet or transit
   10. find something you CAN enjoy and just do it...

Once you start feeling the benefits from moving your body, you will not hate it so much because the benefits will outweigh the pain for you...whatever activity tips that balance for you...that's the right one!!!

Wishing you the very best!!

Cheers!

---

I appreciate this. I will say I'm only doing this to loose weight for other people, more than myself. Like just to look good in wedding photos or to make my fiance happy or to be able to buy the clothes easier and cheaper. I don't like being fat, but I just want to be happy.

There is plenty of exercise I like to do. The doctor just says it isn't good enough and is why I can't loose weight.

[lavabelle]

I appreciate this. I will say I'm only doing this to loose weight for other people, more than myself. Like just to look good in wedding photos or to make my fiance happy or to be able to buy the clothes easier and cheaper. I don't like being fat, but I just want to be happy.

---

That sounds like misery to me 🙂 Why not just be happy with you, and screw what others are thinking or saying. If you love yourself (trying not to sounds all new agey and preachy...) If you love yourself, you'll treat yourself and your body with care and give it what it needs to be the healthiest...why does your doctor say you must lose weight? At risk for obesity related diseases? If all of your numbers are good...then do what you love and love what you do...life is hard, without having to continually beat ourselves up because we don't measure up to other people's standards. Healthy people come in all kinds of shapes and sizes, love your shape 🙂 Be kind to yourself 🙂

Wishing you the very best because you deserve it 🙂

Cheers

[Daves_Not_Here]

Hey @Lyxi - welcome.  I agree with you -- I find weight training sucks, as does any activity that involves boredom or the inside of a gym.  I've made a choice -- I don't do things I hate -- I call it my No Suck philosophy of life.

Being hungry?  Also sucks, so that's out.  Being overweight?  REALLY sucks, and in multiple ways -- so, not doing that any more.  

So, how do you lose the excess weight without hunger or going to the gym?  I will suggest, very gently, that to do so requires doing some different things that you currently do -- of course, these have to be non-suck easy enjoyable things, but they are different.

And that's the rub -- the most difficult thing for we humans to do is change behaviors that have become ingrained as habits.  Even if our current behaviors cause excruciating pain and our desired goal behaviors cause blissful pleasure, we'll take familiar pain over unfamiliar pleasure every time.

So I suggest that you temporarily stop asking "how do I lose weight?" and start asking "how do I change ingrained behaviors?"  It turns out the answer to that question is not difficult, but it is not at all obvious.

Now, before I tell you what I found most helpful for me and others, I will warn you that any suggestion I make to you will be resisted by your unconscious mind -- no matter what I suggest or how easy it is, your natural inclination will be I can't do that, I will hate it, I don't have the time, it costs too much, it doesn't cost anything so it must be worthless, I already thought of that, I haven't thought of that so it must be bad, somebody else did that and it didn't work, it might work for you but I'm not you, I can't because it's Wednesday, etc.  Change is hard because for every idea, your mind will concoct 100 reasons why it won't work.  Welcome to the human race.

Here it is: read a book I'm going to name.  If you can't read books, order it on audio book (that's how I got it and listened to it in my car).  If you can't afford a $10.40 purchase from Amazon, get it from your public library.  If you can't access a library for some reason, PM me and I'll gift it to you.

This book describes why change is so hard and how people who have made lasting changes in their lives actually did it (turns out it was easy, but not obvious).  The book is Change or Die by Alan Deutschman.  Good luck!!

[Lyxi]

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@lavabelle wrote:

---

That sounds like misery to me 🙂 Why not just be happy with you, and screw what others are thinking or saying. If you love yourself (trying not to why does your doctor say you must lose weight? At risk for obesity related diseases? If all of your numbers are good...then do what you love and love what you do...

---

I am at the obese point, and I do need to loose weight. I would br okay if i could maintain, but i am constantly gainning weight not matter what. Heart disease, diabetes, and cancer all run in my family. I know weight loss can't prevent cancer completely, its still something that concerns me.

I just feel like the doctor had no compassion, and gave me no suggestions on strength training, other than to climb stairs, which my knee doctor has told me not to do. So I feel stuck. I'm already changing my diet, but its never been enough for my body to just diet.

[lavabelle]

I think that book recommendation from Dave is amazing!! Read that and another book that really helped me if you are an analytical type of person like me...The writer is an engineer who wrote the Autocad program. His free book is solid! It's on the mechanics of losing weight and it works, it got me going full tilt. I highly recommend it, and if you are an analytical person...it's a MUST!!! It's called The Hackers diet, just click on the link and it takes you to his free book, also he is the author of trendweight, but first read Dave's book recommendation...I'm so excited for you! Great things in store for you 🙂

Here are my trendweight stats just to prove the book works 🙂

My Trendweight

[lavabelle]

---

---

I am at the obese point, and I do need to loose weight. I would br okay if i could maintain, but i am constantly gainning weight not matter what. Heart disease, diabetes, and cancer all run in my family. I know weight loss can't prevent cancer completely, its still something that concerns me.

---

Great News! Your a normal human being!! This happens simply because your take in more calories than you burn...it's a problem with a solution!! After you've read Dave's recommendation  "Change or Die", Read The hackers diet...The author has successfully lost weight, does not enjoy exercising and prescribes a simple 15 minute workout...super simple!! His solution is simple...but simple isn't without effort...you have to put in the effort, and you are worth it!!! You are worth the effort.

---

I just feel like the doctor had no compassion, and gave me no suggestions on strength training, other than to climb stairs, which my knee doctor has told me not to do. So I feel stuck. I'm already changing my diet, but its never been enough for my body to just diet.

---

Doctors are human beings, some are not good at compassion, or maybe does not have easy answers, or is rushed because patient are waiting...Good NEWS again...you came to the right place to get help, there's tons of informations on the internet, lots of compassionate supportive people to help you along your journey 🙂

And finally, I totally get the being stuck...I also have lots of trouble losing weight on diet alone, lots of people do it, but I cannot quite seem to kick the weight on diet alone....so I exercise also, it's a big part of it for me, not saying that the right solution for you, you'll have to be willing to experiment and find what works for you...but you have a great starting point here...two great book recommendations and don't hesitate to holler when you need too...that's also what a supportive community does that most doctors can't...I was also at the obese line...just slipped down into overweight section of BMI...YAY! It's a tough journey...but you can do it!!! 

Have the best time making new discoveries!

Cheers!

[Lyxi]

I'm sorry. I'm not an analytical person. I hate self help books. Ive read more than anyone can imagine. I have pretty severe ADHD, have lived with depression, and have had an eating disorder in the past. Trust me, ive tried every self-help book out there.

I can eat a set diet and exercise. I just don't want to spend every minute I'm alone crying about it. Nor do I have excess time to research exact meals and spend hours cooking each day. So I end up eating the same exact meal every day.

I can make the choices, even if every part of me hates it. I used to only eat every 24-36 hours as a teenager. Its not making the choices. Its being happy with them. It means I can't go on a date with my fiance or hang out with friends without being miserable. I have to limit my sleep by another hour or 2 to go do something I hate.

Self help books tell u exactly how the author does something so u should do that exact thing. But it doesn't make it more pleasant, which was the point of the post. Im looking for strength training that doesn't suck and lasts 30 minutes every day. I enjoy exercising. I love to walk and run and jog and the elliptical. My bike is in storage and I love that to (even though it kills my knee). I just want strength training that doesn't suck

[lavabelle]

---

Now, before I tell you what I found most helpful for me and others, I will warn you that any suggestion I make to you will be resisted by your unconscious mind -- no matter what I suggest or how easy it is, your natural inclination will be I can't do that, I will hate it, I don't have the time, it costs too much, it doesn't cost anything so it must be worthless, I already thought of that, I haven't thought of that so it must be bad, somebody else did that and it didn't work, it might work for you but I'm not you, I can't because it's Wednesday, etc.  Change is hard because for every idea, your mind will concoct 100 reasons why it won't work.  Welcome to the human race.

I am very gently going to quote Dave...Change really is hard, but stick with it...eventually you will get unstuck...no one can tell you what's best for you but you...you have to find those activities that don't suck or suck less than being overweight, all we can do is share what has worked for us, and everyone is different, you have to make your own path 🙂

Wishing you the best!

Cheers!

[Lyxi]

---

@lavabelle wrote:

---

Now, before I tell you what I found most helpful for me and others, I will warn you that any suggestion I make to you will be resisted by your unconscious mind -- no matter what I suggest or how easy it is, your natural inclination will be I can't do that, I will hate it, I don't have the time, it costs too much, it doesn't cost anything so it must be worthless, I already thought of that, I haven't thought of that so it must be bad, somebody else did that and it didn't work, it might work for you but I'm not you, I can't because it's Wednesday, etc.  Change is hard because for every idea, your mind will concoct 100 reasons why it won't work.  Welcome to the human race.

I am very gently going to quote Dave...Change really is hard, but stick with it...eventually you will get unstuck...no one can tell you what's best for you but you...you have to find those activities that don't suck or suck less than being overweight, all we can do is share what has worked for us, and everyone is different, you have to make your own path 🙂

Wishing you the best!

Cheers!

---

Change isn't hard for me. I don't know why it is for other people. Its typically fun. I thrive with change.

Im sorry though. I'm not the guy who wrote the book. There's no one size fits all. There's a million of those books out there. None have worked, so please tell me why this one? Its just some guy loosing weight, and I am not a male. I can not eat what a male does or do what a male does. 

I am trying to find exercises that I like that don't cost money to look at.  I'm not trying to find self help books. 

[lavabelle]

If your goal is to lose weight, which I am assuming it is, in order to lose weight, exercise alone will not get you there...you have to look at your diet. I'm not talking about deprivation and starving yourself, that "diet" sucks! But calories in have to be less than calories out...over a long period of time to lose weight. 

If you aren't trying to lose weight, then exercise, any exercise will have great benefits for you. No need to make any other changes.

I recommended John Walker's "The hacker's diet" because it really clicked for me personally...I don't have time or the desire to follow strict rules about what to eat and what not to eat...his book does not say eat this, don't eat that...he explains the science behind how much to eat to lose weight of anything you want...the food is totally up to you, but the amounts of food are what you can control...that really clicked for me. It's a super easy read...except for all of the technical calculations which you can skip...it just made losing weight make sense for me, by simplifying the process, I chose what food I eat, what my body likes, and I don't eat what I don't like ever...I also love getting results and getting feedback, it really motivates me to keep going...when I see the scale move or when I lose inches, I know something I am doing is working, and it makes me want to do it more, to continue. All you need is just a tiny bit of success and then that should light your fire to continue...it's discouraging to not see any results over time, it's discouraging for anyone...you don't have to do everything someone tells you, you get to pick and chose what works for you and leave what does not.

What you put in your mouth is totally in your control...it's pretty much the only control you have...use it to your advantage. Why not? 

[Baltoscott]

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@Lyxi wrote:

---

...

I am trying to find exercises that I like that don't cost money to look at.  I'm not trying to find self help books. 

---

A great source of different exercises and how to do them can be found for free on bodybuilding.com.  Here is a link to list of exercises.  Fortunately, since change is easy and fun for you, you should enjoy trying some of these out until you find some you like.   

If you want some workouts and something that is a little more organized, try out Stronglifts 5x5 workout.  There are only 5 lifts to learn, and the are probably the most important ones to learn.  If you don't like them, try some similar pushing, pulling, leg exercises on bodybuilding.com that you do like.

I think something beyond cardio is important for your health and general physicality, but neither weight-lifting or cardio will do much to affect your weight.  If losing weight is really what you are after, you will need to evaluate and change your diet somehow.  On that score, I think finding little changes that you can maintain forever are better approaches to weight loss than eliminating entire food groups that you like, or fasting for extended periods of time -- unless those big changes are something you think you can continue doing the rest of your life.  

[Lyxi]

I like how that website is set up, is there any that do not required equipment?

I can do straight forward. That's easy. (Rather than a book about business stuff) And that's why I like finding websites like that. All the old ones I used to use now cost money.

I've been changing my diet for over a year. That's the thing. I already don't eat much nor eat things I like anymore. My doctor practically told me to settle for being hungry. That it was my only choice. I get the thing with diet, but I'm already not eating that much. Like I don't want to go less than 1400/1500, because then I get migraines and have no energy to get up in the morning.

[Baltoscott]

Since you have access to a gym you should try using weights.  Weight machines are fine, you don't need to use barbells and dumbbells; just look for machines that mimic the moves.  The reason using weights (machines or barbells or whatever) is important is because it allows you to progress by increasing the weight on your lifts gradually.  If you cannot do a pull up, for example, getting on an assisted pullup machine that lets you pull down just 25% of your body weight might allow you to start and you can gradually change the assistance by 5 or 10 lbs as you get stronger over time.  Without weights you can increase the stress on your body by doing more reps of an exercise, but that builds endurance more than strength.  Basically it just becomes another version of cardio.

That said, knowing how to do some some strength exercises outside the gym is a good idea too.  In fact, going to the PLAYground to do some body-weight exercises might be a lot of fun for you.  And it is great for travel or just sticking into the middle of your walks/runs.  So this might be a start.

Yes, at 1400 calories, you will likely be hungry.  I sure would.  My thought would be to add lots low cal veggies -- spinach, broccoli, green beans, brussel sprouts, etc., -- at every meal to increase the bulk and give yourself a chance to feel full for a while.  And look for fiber to keep you full longer.  (If you find that that you drink some of your calories -- booze, juices, sodas, etc. -- try cutting back by limiting yourself to no more than two in a day, and only every other day.  For those calories, you can sub in some higher fiber starchy carbs -- sweet potatoes, whole wheat pasta, avocado ...).  Another thing you might try would be to eat your meals at regular times during the day and maybe limit yourself to eating 3 or 4 meals/day.  Putting your limited calories (and adding some low calorie bulk) into fewer meals means you are more likely to feel full after each meal, and will stay that way for a few hours.  Additionally, if you mostly eat at the same times most of the time, your body will adapt and you will start getting hungry 30-60 minutes before that meal, rather than feeling hungry all the time.  Exercising a little bit of discipline for 30-60 minutes is a lot easier than exercising it all day because you are never satisfied after any of many small meals and snacks.  

[Lyxi]

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@Baltoscott wrote:

That said, knowing how to do some some strength exercises outside the gym is a good idea too.  In fact, going to the PLAYground to do some body-weight exercises might be a lot of fun for you.  And it is great for travel or just sticking into the middle of your walks/runs.  So this might be a start.

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(Took me a minute to find the link so i edited my reply)

The playground idea sounds reasonable and fun. I usually run indoors, but I do all my walks outdoors and I think there should be a park close by. Its kinda weird and I never heard of it, but its got to be more fun than moving levers and lifting metal things. I actually really want to try it, even tho I'll probably look stupid lol

I am trying to add bulk to my diet, but its really hard. I know my doctor wants me at like 1200, but at 5'4" that's a challenge. My issue is that the things that add bulk often make me gag. Its hard to be hungry and then have a meal you can barely get down. I can do raw spinach, and I'm trying to do sweet potatoes. I keep trying broccoli, but that ended badly the other day.

And I cut sugary drinks a while ago. I do some low cal all natural lemonade once in a while, and if I do its like one glass, but the diet thing is hard. I dont mind buying new things and learning to cook. That part is kinda cool. Its the getting them down part that's not cool.