Day 1 of my weight loss

[StoniSton]

Today is the first day of my journey! I started the morning at 7am by weighing myself I’m currently 142,5kg (~314lbs) which surprised me positively, thought it would’ve been more. After that I made some porridge to get my daily fiber in then I went to the gym. I didn’t want to start too hard but decided to start leg training to strengthen my knees. Last time I lost a lot of weight I did the mistake to skip legs most weeks because I didn’t like it but then I suffered lots of knee pains which was horrendous.

At the gym my exercises were:

Deadlifts 3x8 - started with low ish weight and did couple warm up sets with only the bar

Squats 3x8 - didn’t use weights, just my own body weight. Also had a low chair to ease the load on my knees and just in case I would collapse.

Thigh extensions on a machine 3x10 - didn’t use much weight, but focused on the squeeze at the end and slow lowering. Didn’t let the weights to slack though.

Thigh flexion on a machine 3x8 - this was very tough for me today, don’t know why. Didn’t even use much weight. But it gave me more motivation to focus on that move next week.

Calve raises 3x12 - I used a thick piece of wood where I stood and used my body weight to do the sets for now.

That was my training for today. It wasn’t too big so I don’t feel too exhausted later or pass out. I could see how my body was fighting me a lot. My pulse was through the roof and therefore, had to take longer breaks. After every set my mouth felt really dry and was out of breath but used some breathing techniques between sets to bring it down and lots of water. I was able to finish all the moves and felt great after that. On my way home I went to the store and bought some eggs, chicken salad and orange juice. In total I walked 5km (~3miles). Now I’m going to make a omelette and eat the chicken salad. For dinner I will have oven roasted cod and rice.

I feel great and very motivated! I’m going to go to the gym on Mondays and Fridays for now and on Wednesdays I’ll go for a walk. My friend also started losing weight with me so it motivates me even more! Talking here also brings me joy to try better myself for the healthier future! Also sorry if my English isn’t correct, it’s my second language 😂

[Grigid Moderator 4 stone]

Hi StoniSton,

You've made a fabulous start, just getting that first baseline weigh in can be a challenge, and you've done it!

Good that you're taking a whole body approach too, those knees will definitely complain if you neglect them.

You'll get extra peer support by joining in with the groups on here, such as the Daily Diary, Fit is Fun and the Weigh in, which you may already have been introduced to.

Best of luck!

[ScottishKaty 3kg Restart Jan 2024]

your English is definitely better than my Finnish! Welcome. I am a returner, going at it at a slow slow rate where I try and embed best practice in terms of food and exercise for long term health.

Sounds like you are off to a great start!

[Frenchfields SS Supercook 2024 January]

A great start but don’t push yourself too much to begin with - great to do lots of reps but you do risk injury if you go too mad at the start. Consider engaging with the gym staff , most will help you work out a suitable program of exercises if you ask. I really don’t want to come across as negative but if you hurt yourself you could set yourself back for months. Start low and slow, and build from there. Your food choices sound tasty and nutritious. Maybe switch the orange juice for an orange or other fruit next time to boost your fibre a bit more. Brilliant that you’re doing it with a friend.

[StoniSton 2024 May in reply to Frenchfields]

I’m used to doing a lot of lifting and gym training, so I’m comfortable about my limits and focus on not getting hurt with correct techniques. Last time I lost weight I did bodybuilding and strength training on the side and self studied lots, especially on how to do everything safely. My friend also studied to become a physiotherapist so he helped me a lot along the way.

I didn’t take it in a negative way, always appreciate others thoughts. I’ll keep the fruit suggestion in mind next time I go to the store, thanks. 😊 I made my current exercising plan with a friend who also does lots of training on his free time. He used to go to the gym with me last time I lost weight but sadly he lives a bit further away now.

[danicatrainestapp 2024 May]

Hello StoniSton,

You're really kicking off your journey on the right foot! Focusing on your leg exercises to help your knees is a smart move. Remember, it's totally okay to start with lighter weights and work your way up gradually. And it's awesome that you're paying attention to staying hydrated and breathing properly during your workouts.

Your meal choices are spot-on too! Keep up the good work, celebrate your progress no matter how small, and lean on your friend for support. You've got this!