Im just going to say it how it is...

[rundog5]

Hey! I am 22 stone 6 ft 2 and started couch to 5k, I have been walking at 5am 3/4 times a week for 3 miles for the last month, I walk with my 2 kids in the daytime as well, I know my weight isn't ideal for running, but I enjoy it, I got close to 20 stone begening of the year, I actually out ran the plan and started running a full mile without stopping, I got down to 35mins for a 5k run!!

The thing I am worried about is, I thought I was relatively fit for a big guy, RELATIVELY... but I went for hike with my brother, it was fine, mild hills and rough ground, but then came a real steep bit, I felt like I was going to die (not actually die but heaving), My stomach was burning so much I felt sick, I couldnt catch my breath quick enough, and my legs where hurting, got to the top of the hill, all calmed down, absolutely fine.

Now Im guessing lugging my big arse up that hill isn't easy, 139kg of weight on these lovely legs of mine isnt a walk in the park, however... I have agreed to climb a mountain on the 31st of this month.... it's snowdonia but had I previously done this walk I would probably have turned it down, NOW...

My real question is, how the hell do I prepare for a mountain walk in 21 days??

If anyone would like to set out a meal plan exercise for endurance and strength please please help!!!

[IannodaTruffe Mentor]

There is nothing that I am aware of that is going to miraculously transform your body in three weeks, but continuing to exercise regularly and eat a healthy diet, probably involving calorie control, will in time improve the situation.

If I strapped on a rucksack containing 9 stones of weight, then I would be a similar weight to you, but I am not sure that I would be able to walk, never mind run or climb hills.

There is no doubt that carrying that excess weight is impairing your performance, but it is also putting an unnecessary strain on all your organs and joints too.

You obviously want to improve your situation so build a strategy to achieve some aims. I cannot give advice about weight loss from personal experience, but there are weight loss forums on HealthUnlocked who can.

Have you actually done Couch to 5k? If you are going torun, then do it regularly, say three times a week, but please build up your running in a very gently progressive manner or you risk injury, Don't measure running success by how fast you can run. Slow running is better for you and less dangerous.

Take care and keep working at it. It all takes time.

[rundog5 in reply to IannodaTruffe]

Hey thanks for your advice really hits home, I am on a journey to be healthy, I used to weight 26 and a half stone, I have progressively lost 1 or 2lbs a week, I have done this through, dieting and exercise and limited my calories, so I am on that path.

I'm not looking for a quick fix, just some advice on exercise and what to eat on a daily basis to give me an edge and not to transform my body in 3 weeks. One thing I have learnt on this journey is to be self aware.

I really appreciate the reply though as I am new to this and many people have commented which is great!

[Elcee81 Graduate in reply to rundog5]

I have lost 8 stone with rh fitness, they are a Facebook based group that provide support and an education on healthy eating that give you the tools to successfully lose weight definitely worth a look there all about calorie deficit not cutting calories so weight is dropped safely. Good luck on your journey well done so far 😃👍

[rundog5 in reply to Elcee81]

Thanks ill check out the facebook group now, congratulations on the huge weight loss, your an inspiration to people like me, as you show it can be done, I read a statistic somewhere that 99.5% of obese people never get to a healthy bmi, now to me that just pisses me off so I am determined to smash that statistic Sounds like your already doing it or have done it!

Thank you!

[Annieapple Graduate]

Excellent advice from IannodaTruffe.

Well done for writing in!

[bananahead Graduate]

Can I ask which route you are taking to Snowdonia? I climbed/walked up the Llanberis route during the Summer, it's known as the Pony Path and is recommended for beginners (not meant in a patronising way). It took us 3 1/2 hours up, and 2 1/2 down. The final mile or so was hard as it is shingle /steps. I ended up walking 50 steps, stopping for 30 seconds to catch my breath and enjoy the view, then go again.

I'm no expert on fitness, but maybe think about increasing cardio exercise, emphasis on leg work and coping with climbing steps.

You can do this, make sure you have good footwear, take water and snacks, and have a good breakfast before hand. And enjoy the views, it is a massive sense of achievement!

[rundog5 in reply to bananahead]

Yes sure I think we are doing the pyg track and coming back down to the miners path, then into lamberis off the top of my head as its my uncle whos the expert at this as hes been up 10 or so times and done crib goch a few times!! I wont be doing that lol...

Ah I never take anything personally online, I look for golden nuggets of information one which you have given is the timescale of the walk, Gives me something to think about, 6 hours is a lot but from you say it just makes me more excited! Very much looking forward to the views!

Thank you for the advice too, an achievement is exactly what it will be!! Especially because of the weather situations, right now its windy and rainy so preying towards the end of the month its great!!

[Tayrm]

Wishing you all the best for your adventures, I can’t advise at all on the training aspect but I can highly recommend the nhs 12 week weight loss programme. It’s just super healthy, balanced eating with calorie and portion control. Do your BMI on the nhs site then follow the links to the 12 week weight loss programme, below your results will also be the calories you need for a day that will be worked out on how active you are. The nhs weight loss programme does have a forum on here and you can do a weekly weigh in. The support is invaluable and there are so many lovely people to help you along the way. 😀👍all the best

[backintime Graduate]

Do you live near enough to start practicing on the climb itself, or similar mountains/hills ?

If not get back out there where you did your hike and keep practicing. You know from your running that you did (well done on 5k btw) that fitness is progressive, hill climbing is different from running, different muscle use. So the more you do it the fitter you will get.

Stairs, stairs and more stairs will help too...

[rundog5 in reply to backintime]

Unfortunately not, It takes about a 35 min drive to get anywhere near a HIKE if you will, and I live on the sea front thats flat. Stairs sounds like the ideal one or step ups.

What you have just explained about different muscles for different activities, I think that had hit home, I've been pushing cardio as I kept getting out of breath, it has helped but, the hike up the hill, game changer... I will invest my time wisely in these last 3 weeks, hopefully can use some suggested exercises to help me out a bit!

[rundog5]

Thank you Tayrm means alot. Yeah I should have mentioned in my description I'm on a weight loss journey and Have lost a lot of weight through dieting and exercise. But the forum sounds amazing, Ill go look out for it, When I started this journey I was on weight watchers, the forum on that was amazing, everyone was so possitive, it's almost worth joining back for the forum, they make such a difference, speeking to like minded people. Thanks for reminding me

Have a great day!

[Biddy62 Graduate]

What everyone else has said but also try to develop your breathing. We tend to take shallower breaths as things get harder when we need to be breathing deeper and slower. So whenever you think of it between now and then try to do little spurts of really deep breathing to stretch your lungs. Even when you are walking with your children think about it and take deeper breaths. In slow - build up to taking 10 seconds hold for 3-5 then slowly breath out. It can be a game with the children.

Good luck. Love your attitude and I’m sure you’ll get there. Keep posting - loads of support on here 👍🏻😉

[rundog5 in reply to Biddy62]

That makes soo much sense, I have been following WIM HOFF and I have been taking cold showers and practicing my breathing, but never put it into practice when Out of breath on a heavy walk hike or little jog. Thanks for the tip, my 2 kids will enjoy it, I have a 3 year old and a 2 year old, my 3 year old is already holding his breath to go under water, so he should be game, not sure about my 2 year old, shes a loose cannon, such an awesome kid but does her own thing!

Thank you!

[Biddy62 Graduate]

Loose cannon kids are the best - hard work but worth it! Best of luck 😊

[Biddy62 Graduate]

Also just do it for a minute or two whenever you think of it - watching tv - cooking - in the shower (cold?😳)etc. Get your lungs working more efficiently generally. I also read somewhere that a couple of coughs before an exercise clears more stale air from your lungs???? Not sure but I do give it a go now and then 🤪