Big guy wanting to get less big

[brian7377]

Hi all, as the title suggests, I’m a fairly hefty fella who is trying to get into shape.

I have done CrossFit on and off for quite a few years. Really, I want (and probably need…)to re-ignite his CrossFit spark not least because I am due to get married in 2024 (I’ve basically 8months to save myself from rolling up the aisle…!)

At my “fighting best”, I got down to 95kg (which for me was massive) but then hit the proverbial “f*%# it” button and everything blew up and I’m currently 40kg above that now. Some mental health struggles (but haven’t we all) and struggling to cope with work related stress but in reality I’ve probably only myself to blame for it as l let things get to me that I really shouldn’t have.

So my question is, how do you all keep your motivation levels high?

How do “big guys” set goals that are achievable and help push them to keep progressing?

How do you keep the fire burning to keep you going even when you don’t feel like you fancy it?

Is there any good books/podcasts/etc. you’d recommend?

All suggestions tips and help will be welcomed. Here’s hoping 2024 is the year it all finally falls into place!

EDIT: Thank you everyone who has responded, really, when I posted this I didn’t expect so many people to offer their words of wisdom! I have been reading them and will take time to respond but just wanted to say how appreciative I am!

 

[nwc]

@brian7377 Half of the time we don’t feel like going, but consistency is the biggest part. Schedule your workouts each week and show up to your workouts. Unless you get sick it is non negotiable.

 

[brian7377]

@nwc Yeah, it’s getting into that head space. I’ve always had an all or nothing mentality, it’s just not in the “all” mentality where my life is set up around my training!

 

[turk150]

@brian7377 Maybe start with 2-3 times per week and some changes to the diet.

I've found that small incremental changes will add up over time vs trying to rip off and bandaid and change everything at once.

Also to note the comment above, I have to go workout in about an hour and don't really want to, but I'll go. I have nothing better to do at home, so why not go get sweaty with a bunch of other people!

 

[mark1976]

@turk150 100% agree. Learning to not listen to your inner voice when you’re tired is a key skill. “Just show up” means letting go of those thoughts.

As for incremental changes, I started out writing down all my WODs in a little book. First challenge when I started out was to do 3 workouts a week. Then 4, then 5. Every increment of 10 workouts becomes a milestone, and so it continues. Every workout is a win.

 

[mysolo]

@brian7377 I would suggest trying to shift into an "all or something" mindset. All or nothing is not sustainable and just leads to burnout. All or something teaches you how to sustain your habits throughout all seasons of life. Tactic Nutrition has a great podcast episode on this, should come up if you search "Tactic All or Nothing". Their Instagram also has lots of great posts about keeping habits sustainable.

 

[secondtimothy]

@nwc Treat it like a job. Tired, bored, sore wrist, raining or whatever excuse your mind comes up with treat it like a job and just turn up. Imagine if you don't turn up you don't get paid. You're disciplined enough to turn up to work, apply the same mindset to exercise. Good luck mate and know that we all have that inner voice you just have to learn to not listen to it

 

[petra888]

@brian7377 A gym-bro helps a lot. If you can get one person to expect you to show up Monday - Friday at a specific time and have similar goals (or at least share your goals so they can hold you accountable), you'll want to show up on the days you don't want to show up. If for no other reason than to not let your gym-bro down.

 

[brian7377]

@petra888 Yeah I’ve a buddy who’s been going, and to be honest, I’ve not been a bit of a let down to him over the past couple of months. He still messages and stuff so I’ve a lot of making up to do!

 

[tammy1ed2]

@brian7377 Fitness happens in the gym, weight loss happens in the kitchen. I lost 110lbs, and i had to learn through years of trying to work it off in a gym that it comes from the kitchen. Also, disciple begets motivation, not the other way around. Stop looking for motivation, and just start doing it. The motivation will come.

 

[brian7377]

@tammy1ed2 110lbs? Thats amazing - well done!!

I suppose the saying goes, you can’t out-train a bad diet!

So I’ve shifted weight before but then the “f#%^ it” moment happened so I do have the tools/knowledge and will be tracking my food intake but I 100% agree the real kicker will be the eating side/controlling emotional responses to inconveniences and stress.

 

[tammy1ed2]

@brian7377 Then you've got the tools - You've got this! CrossFit is not just meant to be a fitness methodology, it's meant to give you the tools to be the healthiest person you can be. This happens in the gym and out of it.

 

[black36]

@brian7377 “Big guy” goes to my box. He attends 3-4
Days a week, then runs 3-4 days a week on the treadmill on the “off days.” I have seen a huge change in him since August. He started reading David Goggins books and got really motivated. Very cool to see. Good luck! You can do it!

 

[brian7377]

@black36 Sadly running isn’t a go for me right now, partly because of weight, partly because of knee issues (ive a fairly extensive “orthopedic history” which the impact of running causes issue but I can do all the Olympic lifting without any real problems… weirdly…)!

But I get the consistency thing. I mean I had a good run around August/september, but then fell off it again as the pre-Xmas work kicked off and left me feeling physically and mentally exhausted!

 

[neonm]

@brian7377 I find that I feel worse mentally and physically if I don't workout. I am able to process struggles a bit easier and gain some perspective on my troubles. Me earmarking that time gives me time to switch my brain off and then allows me to come back to issues with a fresh perspective. That time is the time I'm investing in myself. If I want to be successful at work I have to do that. And then if I'm working out regularly then I'm more likely to stay on track with my nutrition.

Then I can start to set goals and objectives around training. I find pursuing performance goals is much easier than chasing a weight loss goal. So say that I want to get a Strict HSPU, I need to work on my overhead strength, but also lose weight. Set some goals like that and see if it helps.

 

[brian7377]

@neonm When I got back into it before I did feel in a better headspace. I’d set up my routines around the gym which in turn was set up to help me perform on the rugby pitch so it was the focus/priority. I’m not playing rugby now so it will take some effort to channel it into something else, but I’ve the wedding/wanting to be able to chase after any kids I’m blessed with in the futures without having a heart attack/etc. which will maybe become that “goal”.

Love the goal setting tip. Will definitely encompass that into my goal setting for 2024. Thank you for your comment!

 

[jenninemccabe]

@brian7377 Big guy here..280lb..been down to 240 but started at 350ish. It'd be to long to tell you my journey, but when I was around your size to get down to 240 I was attending CrossFit class 5 days a week, doing 4 extra assault bike or row workouts every week, and running 1 mile every day first thing in the morning. Oh, and tracking all food and eating really clean.

I've put on weight the past 18months to build muscle, training for an Oly comp in March. I'll be back to the above notes regimen come spring.

 

[brian7377]

@jenninemccabe So running isn’t on the agenda right now for me. I’ve had my knee reconstructed on one side (which is fine… although my distinctly average rugby career has a lot to answer for lol) but my other knee has taken a hammering (over compensation, etc.) and so will take some time to ease, but weight drop will help!

I don’t know if I’d have the confidence for the pool right now, but it’s definitely a great suggestion and far less impactful on my knees!

Until I’m back up to full swing, I am aiming for 4 sessions a week. Depending on how I feel I will hit a 5th at the weekend and then get outdoors more than I do now to keep me moving/mobile!

 

[veronique]

@brian7377 Swimming is on my agenda for cardio in '24. I live two blocks from the pool and my goal is 2 30 min sessions a week to start and then up it to 45 after a month. My goal is to get it consistently. Your cardio will vastly improve with swimming and its great for the lungs/joints.

 

[scoey72]

@black36 Recommended the book in another comment before reading this one. But +1 for Goggins