How did you start working out/exercising/going to the gym, and how did you keep up the discipline to keep going?

[RickyRage]

What was the spark that set you on the path to becoming healthier by exercising?

Intellectually I know that exercising is good for you and has a plethora of benefits, but I just can't seem to force myself to go. I have been diagnosed with mental illnesses and have some health conditions that would benefit if I worked out and ate healthier.

When I have exercised in the past I overdid it. As with everything else in my life it is either 0 or 100, all or nothing.

So I am looking for advice on how to get over this hump. Any beginner friendly workouts for an overweight man I would appreciate.

For those wondering I have been diagnosed with PTSD, Major Depressive Disorder, and Generalized Anxiety Disorder. I also have multiple substance use disorders, and gambling disorder. I am in treatment right now and have a gym available for use. Any advice from you who suffer from some of these mental health issues who have managed to get into the gym would be great.

Thank you.

Updates

3 mo

Thanks for the replies everyone, I really appreciate the comments and will work on at least doing something each day. Whether that's plyometrics or getting to the gym. I enjoyed reading on how everyone managed to start their fitness journeys.

Updates

2 mo

I have tended to do to much volume resulting in DOMS and tendon/ligament pain for like two weeks after working out which dents my motivation and consistency.

[ItsMariusz]

Firstly, I wouldn't recommend jumping straight into a gym or starting weightlifting. It's crucial to find something you genuinely enjoy. For you, I suggest starting small with basic cardio exercises like walking, cycling, or swimming. These activities are perfect for overweight individuals as they're gentle on the joints and body. As you progress, consider advancing from walking to jogging, then sprinting for brief intervals. This gradual approach will build your endurance.

When it comes to strength, bodyweight exercises are your friend. Start with core exercises like crunches, leg raises, and planks. For upper body strength, pushups are excellent. If regular pushups are challenging, begin with knee pushups and work your way up. Additionally, incorporate bicep curls with comfortable weights.

I recommend exercising at home rather than a gym, especially given your circumstances. Creating a comfortable space to work out can help ease any anxiety or discomfort.

Building discipline is key. It's about training your mind to prioritize your goals over momentary discomfort. Consider breaking down your goals into smaller, manageable tasks. A strong mindset is essential; remind yourself of your aspirations and why you're pursuing them. Remember, progress comes from consistency, not perfection.

Finally, pay attention to your diet. Research and adopt a balanced eating plan to support your fitness journey. And never reschedule things for tomorrow if they can be done today.

To answer how I started. When I was a teenager, I began to really think, and I arrived at the conclusion that if you only do what you can do, you'll never be greater than what you are. Additionally, I realized that the only limits are those you place upon yourself. This mindset guided my approach to making money and acquiring knowledge, and I applied it to my fitness journey and martial arts practice as well. While this perspective might not be common for most people, that sudden realization fueled my desire to work tirelessly on everything, and improved my life in other aspects, not only working out.

I'm always down to help a beginner, so if you have any questions, feel free to ask. I hope this helped.

[Infinity_Soup]

Before anything these people say, make it a habit. Seriously. If you can force yourself to go to the gym for a month, do a crappy 10m workout at least, you will have the drive to go there.

Habit building is your most powerful tool in staying consistent. I would know, I started going to the gym around 7 or 8 months ago. The first month was hell, I basically just stayed home and did bodyweight exercises. But once I was regularly working out, it was a habit and I was able to start doing it 5 days a week.

Once you're doing it all the time, you can get into the grind of going to the gym really easily. It becomes fun to try and hit a pr, or get through a crazy bicep exercise.

I cannot stress enough how much more important it is to build the habit of working out than anything else I've seen on this discussion.

[IslaTheWitch]

I simply have chosen the sports I'm really into. So I mainly run and swim. But outside. It limits swimming to warm months, but it's more fun doing things outside, listening to nature, and having quality time with myself. I hate gyms. Too boring and repetitive.

As an autistic person, I don't feel good in crowded places.

If you want to attend the gym and don't overdo it, pay for a personal trainer session. The exercises and repetition would be calculated for you without a risk to your body. You should have a follow-up session with a trainer every 2-3 months to check the progress and re-align exercises, repetitions, and weights

[Infinity_Soup]

How do you mean overdo it? From my understanding it's pretty hard to overdo an exercise if you use proper form.

Going to failure is what helps initiate muscle growth. Are you moreso talking about having too much volume (too many sets)?

[IslaTheWitch]

@Infinity_Soup the Asker wrote"When I have exercised in the past I overdid it."

[Infinity_Soup]

I think what the asker meant is that he went to the gym all the time and got sick of it. Speaking with a trainer every once and a while isn't too bad of an idea though

[Sonorous]

I started training around age 17 & it's been on & off for me. Fit to fat on loop. But not anymore. Now, it's here to stay. I'm not giving myself a choice.

I notice that I tend to prefer to maintain it for vanity reasons. For instance, if I don't train in intelligent ways, I won't look as good. If I don't eat healthily, I won't look as good or be able to train as well... To look good. And why do I wanna look good? I want people to generally have a positive impression of my body & ofc I don't like the idea of anyone thinking I'm physically an easy target.

I tend to be the same way when it comes to training. The feeling of all or nothing. It's why, if I could, I'd do high volume every single day. Constantly going to failure. But I can't tell you how many times I've overtrained in the past. So I have a different approach. Something or nothing.

Nowadays, to prevent overtraining & injury, I listen to my body a LOT more. The joints, the tendons, the ligaments, the muscles, etc. And though I have certain expectations from a workout, I don't feel such an intense need to stick to them on that day. I'm really not afraid to take many rest days if I need them. Then on other days where I feel okay but I'm not at max capacity in capability, I may not need full rest, but I need something easier but still engaging enough to get the heart pumpin.

I recommend starting with very easy variations of compound movements. Nothing too fancy. Make eccentrics at least 2 seconds long. You just want to get your body used to working out again. It's what I did with my shoulders when I injured them. I started with wall pushups & then slowly progressed more & more from then. Now I can do weighted pushups again & other shoulder exercises.

[Sonorous]

Oh yeah and when I look good, I feel better about myself. Forgot that one. Like, when I'm sad, if I stand in the mirror & flex, as douchey as that sounds, it makes me feel less sad.

[Sonorous]

https://youtu.be/vVQmYGw7Kj8?si=z2Vqe5Xifaup10GC

[exitseven]

I was a fat kid that was bullied. A new gym opened in the next town. There were not many gyms around back then, I pestered my parents to let me join. I started working out pretty regularly. I really liked it maybe because it was in the next town where nobody knew me. I met some guys that were in their 20s that were really into the lifestyle. These guys were all ripped and all drove muscle cars. . They helped me train and always encouraged me. They took the time to help a fat awkward adolescent when they really did not have to. They were real role models to me.

[strateguy632]

i started going to the gym when i first noticed i earned significantly more than i usually spent. i decided to use the money for gym membership... buying gym shorts, using muscle machines, the discount massage for members! also with a pool in that membership. knowing i paid i pushed myself to use my privileges.

[Phoenix98]

I was bullied a lot when I was a kid to put it lightly so I learned how to fight and I started working out so that I wouldn't be weak when I needed to be strong.

[BoopBoopBeep]

Start with an exercise plan you enjoy doing. Doesn't matter if it hits all the target areas, do it because you WILL actually do it, then branch out.

[Nikki1989]

I don't. I realized a long time ago that paying for gym memberships is a gross waste of money when you can do it all for free.

[strateguy632]

correct home exercise has many options using our own body mass for exercise, sit ups pushups air cycling and more!

[The-Stud]

I wanna be better than a person who is my only competition
He is none other than myself from last month
Dude's one tough bastard

[Iron_Man]

I started at 10 years old off and on at home gym