newbie

[JasperJeffDad123]

New to this. Terrified. Just been diagnosed with sleep apnea and determined to lose weight. Not sure I’m quite understanding it yet.

[AlMorr Ambassador Graduate]

Sleep apnea is a snoring condition as you probably know Jasper JeffDad123 but I am not sure what you mean by being terrified, is it apnea or starting C25K?, certainly nothing to be terrified about C25K, if you are starting C25K well done, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck for your running journey with C25K, hopefully running may help you recover from sleep apnea

[JasperJeffDad123]

Thanks. The sleep apnea is caused cos I’m too fat. I’ve never run. Hence the terror! Good advice though. Thanks.

[Freecloud Graduate in reply to JasperJeffDad123]

Sleep apnea is caused when the airflow gets interrupted and your brain reacts to jerk your body to unblock the blockage. It isn't just limited to overweight people as some normal weight or lightweight people can also get it. You also don't have to be a snorer to get it.

Also, running won't necessarily help you lose weight as your body will take what it needs from different areas to get it's food source. There's a lot of reading to it, l think the Maffetone Method is the way to go.

[Instructor57 Graduate]

Hello and welcome to the forum and the programme!I think many are concerned when starting to run for the first time ,

Actually, swap the word 'Run' for 'Slow jog'

I would suggest the first thing to do would be to have a look through our programme guide here .

healthunlocked.com/couchto5...

It's packed with helpful information to guide you through the programme.

As AlMorr has said, keep the runs slow.

Your best development will come by running slowly.

Make sure you stay well hydrated and remember to do the after run stretches referred to in the programme guide.

Enjoy the journey;

[GoGo_JoJo Graduate]

Good for you taking back control.

Please read the guide to the programme healthunlocked.com/couchto5...

Running isn't a weight loss programme. Depending on your current weight you may want to complete the programme twice; the first time fast walking and running on the second to give your body chance to adjust.

For weight loss you basically need to burn more calories than you are consuming. A 30 min run only burns about the same as a 2 finger kitkat. There is loads you can do though and there is no doubt that taking back control is the first step to better health and better sleep.

Keep us updated and keep moving, you can do it! 👍🏻😁

[Oldfloss Administrator Graduate]

Do please, read the link that Instructor57 has given you. It will do much to allay your fears.

Maybe pop across to tou our sister site, the Weight Loss Forum... many of our friends here are there too! A healthy eating regime, great hydration, and this, are a super combination.

It will take time though... so just take it slow and steady, no such thing as too slow,,,!

Please, do let us know how that first run goes.

[Uris]

Believe it or not, lucky you! After your apnea is addressed (CPAP, BIPAP…) you will awake with better rest & more energy. Huge strain on your heart will be removed. You will have the energy to be active. Everything else is a plus. What was terrifying was what you didn’t know. Enjoy your improved future!

[Benben21 Graduate]

Oh I totally get where you are right now. Let me tell you a little story....

I'm 71 in a few weeks. I have an arthritic dog (this is important!). At the beginning of 2020 I weighed just over 20 stone/128 kg/281lbs. BMI of something like 44.

The only exercise I took back then was walking the dog. She was six years old at the time, on a regime of NSAIDs, and due her yearly check. The vet said "she's a little overweight; she could lose a couple of kg". So being a diligent owner, I put her on a diet; two months later she was down about 10% of her bodyweight, and the vet said "she's perfect; she doesn't need her drugs any more". That was a wakeup call for me. So simple!

I signed up to a diet program online and started losing weight. I bought a FitBit about six months later. I was too terrified to check my heart stats for a while, but when I did I found that actually I was in reasonable cardiovascular health - because I'd been walking the dog for a couple of hours a day! By then, I'd lost about 2 stone.

The following year, in May 2021, I started C25K. I'd lost enough weight by then (perhaps about 3 stone?) to make it safe and doable. I graduated in September that year. Then I found squash, which had just opened up after lockdown.

Today my scales tell me I'm 6 ¾ stones down (42kg). BMI is 30 so I'm on the borderline between obese and overweight. I'm training weekly, doing pilates and weights with a great trainer: my resting heart rate is 56/57 and my cardiovascular score is "excellent".

C25K was absolutely key to what I see as almost as a personal reboot. Weight loss has been a huge part of the journey, but it was dietary reform which enabled it. So my suggestion would be to address the two things together: exercise and good nutrition has been key for me. Good luck!

[Over60sRunner Graduate in reply to Benben21]

An incredible journey and an incredible accomplishment. Thank you for sharing and inspiring Benben21 🙏

[Hedgehogs123 Graduate in reply to Benben21]

wow, such an inspiring story, well done you!

[Freecloud Graduate]

I was diagnosed with sleep apnea about 3 years ago and have the machine. I had put on a few stone and was also afraid. I had been going to the gym to gym and doing all the weights but that just bulked up more. I lost 5 stone in 5 months during lockdown by walking 2 x 5 k a day as fast as I could whilst wearing a few layers. I also gave up wheat based food and swapped my cereals for porridge with water. I only weighed myself after my long Sunday morning walk (usually 10k), it's pointless doing it every day. I quickly got to a stage where I was losing 1kg a week which made me extremely satisfied and spurred me on to continue. I remember going shopping with my wife one time and lifted a 7kg bag of potatoes and thinking to myself wow I'd lost this and went on to loose the equivalent of 3 more. The only people I really saw during this time was my family, they noticed it, but it really wasn't until we were all allowed back to work when my weight loss had really become apparent because I completely shocked everyone there.

Anyway I decided to get fitter and bought an expensive bike which I loved. However, I also started jogging a bit during my walks.

I told my wife about it and she said it was a thing called couch to 5k, I looked it up and found my love of running and this wonderful forum. I graduated summer 21 and continued to 10k and I just completed my first marathon last Sunday in Belfast at the age of 55 (I had ran one before last November, the second half was cancelled due to flooding, but I did it myself afterwards 🤣).

I was mainly driven to do all of this because of the machine, I used to have regular checkups at the hospital and I told them that I wasn't sure I needed the machine anymore due to my weight loss. They gave me a heart monitor for 2 nights where I had to sleep 1 night with it and the machine and 1 night without it. I was then informed via a letter that I no longer had sleep apnea and could stop using the machine.

I'm still a terrible sleeper (lifelong problem) and sometimes go back to using the machine...

Apologies for the long post, but I thought it was important to go through the details. Basically, you can do it but you have to be determined and don't expect miracles overnight. If you do start by running you must to it very slowly. It will feel like it's killing you and you will feel like you can never do this. Keep at it and it will change your life.

[GoGo_JoJo Graduate in reply to Freecloud]

Congratulations, that's a fantastic result for you 💖

[MrBassmanjazz Graduate]

C25k won't necessarily work as a weight loss program. It will bring fitness and joy, though.It will also make you more aware of what you put in your body, (fuel).

I don't know about Sleep Apnea, but C25k is not to be feared. It should be embraced. It is a happy,(often), safe place.

Trust the program and the forum and you'll get through.

[Irish-John Graduate]

I have lost weight running - but the scales don't really reflect it as muscle weighs more than Fat At a certain point, I was happy with my 'weight' but there is great motivation when running to regret any of the extra kgs/pounds that are 'a bit extra' - as you start to enjoy running more and more, you wish you could run just that little bit longer, maybe that little bit faster

I was probably 'fitter' than I ever have been muscle-wise lately after a few months working on a ship, but when I got home the suits that fit me nicely before I left didn't. I worked darn hard on the ship but the food was good and it was plentiful lol.

Now, a couple of months later, and combining a bit or running ( I restarted at the beginning of the programme as I could not really run on the ship with eating sensibly, not 'dieting' but just eating what is reasonable in terms of frequency and healthily - and I can button my suit pants and jacket again.

Anytime I feel the urge to binge on chips or whatever, I bring to mind how harder it will make my runs if I am carrying extra unnecessary weight - the urge to binge eat passes very quickly, believe me

Running changes one's life on so many levels - it's almost impossible to explain how, but I hope you stick with the programme until you too find the 'magic'

Wishing you many happy miles in your future

[Runningdear Graduate]

Well done on taking the first steps - JasperJeffDad123 - I’m not a great runner (childhood arthritis) I’ve found it helps to put running gear ready in pile night before so I don’t have to think and start making excuses not to run. Bet your family are really proud of you.

[Lookslikejames Graduate]

Don't be scared, you'll do great! Just take it slow and steady. I have nothing but respect for you for making such a positive change

[Hedgehogs123 Graduate]

well done for actually being so open and honest. Ive been running 3 years now and this forum has been invaluable, you will find so much support, encouragement and advice, don't be scared, just be open to ideas, advice and suggestions. Welcome!!