I have had great success with just walking. Start slow, don't push yourself to the point where you hate it, just do 15 minutes or so to start. Gradually start walking further, or faster, or up a higher hill. If you start to eat healthier at the same time, the weight will really drop off. You don't have to immediately start on a severe diet. If nothing else, just start adding a few healthy things a day. Make a few good diet decisions a day. You don't have to be perfect.
I know, because I started at 285 pounds. At first I could barely walk 20 minutes, and even then I'd be red-faced and drenched with sweat. But when the weight started coming off, it was a great motivator, and it gave me encouragement to keep going. You can do it. Just don't start too severe, because you'll fizzle out and get depressed and quit. Good luck to you.
I think the treadmill or elliptical are great workouts for beginners. I get bored easily, so I always use the programs that are on the treadmill or elliptical. I joined a gym a few years back and they had trainers that you could meet with. These trainers were free to all members, so it wasn't completely personalized, but they taught me how to use all of the weight lifting equipment and had cards with different workouts on them. You could track which exercises you did and how much weight you used and then increase the weight when you moved on to the next card.
Fitness Minutes: (4,024)
3 7/30/13 7:06 P
When I first started my journey on Dec 28/12 I didn't have a clue either what to do, I just knew I was going to do something about my weight. I started with reading Keri Glassman's O2 diet, I followed that meal plan and the weight was falling off. I also exercised daily. I found a workout plan on Bodybuilding.com (http://www.bodybuilding.com/fun/jamie-eas on-livefit-trainer.html) Jamie Eason's LiveFit trainer it was the best thing I have ever stumbled upon in my life. I have never been so strong in my life, I have muscles! After I finished that 12 week trainer I redid weeks 9-12 and then was able to make my own workouts from just following a similar routine. I also make my own meal plans, I always sit down on Sunday and figure out what I am going to eat for the whole week and prepare any food I need for the next day. Also I will figure out what workout routine I will be doing for the week.
I am now 40 lbs lighter to date (7 months) and am 20 lbs shy of my goal weight, I get compliments all the time now such as - wow you look great! did you lose weight? where did you go? how did you do it?
If you need any advice please feel free to ask.
Check out bodybuilding.com, it has many workout routines and meal plans to follow if you need help, it helped me beyond belief.
I recommend walking on an incline on the treadmill to everyone. I love this exercise because it is within my ability to do (other machines are too challenging for me), and the incline gets my heart rate up into the good cardiovascular zone. I sweat, but still feel comfortable. Start with 15 minutes and build from there.
Fitness Minutes: (6,082)
505 7/30/13 4:47 P
No matter what you choose it needs to be something that you like doing...or you will not stick with it. For me, I like to do circuit training, it is a combination of cardio & strength training because I get both done in 30 minutes. But my absolute FAVORITE is Zumba, i just recently started and I LOVE it. It is face paced latin dancing and it does not feel like you are exercising. (for me anyway) I was apprehensive at first because I was worried about what people would think...but everyone is too busy dancing to even notice what I am doing. Find something that you like!
Fitness Minutes: (60,173)
3,509 7/30/13 3:50 P
Try some of the exercise videos here on Spark. Many of them are only 10 minutes long and some are geared towards beginners.
Fitness Minutes: (7,551)
1,100 7/30/13 2:29 P
Start slow, Do something you like to do, otherwise you will get bored and discouraged. I like cardio machines at the gym, because it is very hot and humid where I am + I can listen to music or watch tv.
I do some cardio to start my workout, then (rotate every other day) strength training either arms or legs. Maybe if I still feel energized and little abs. I usually will finish with cardio (riding the bike). This may sound like a lot, but you can start slow.
Fitness Minutes: (214,185)
20,997 7/30/13 2:27 P
Welcome to Spark People ! The first thing a person should do before making any changes to their diet or exercise, they should go to their doctor for a check up. When is the last time you saw your doctor ? The journey towards good health should always start with a full physical. So, if you haven't seen your doctor in a very long time, it's time to go. This is very important. You need to know things like your blood pressure, blood sugar, cholesterol, etc.
As you become healthier, those numbers will change. But, you need a starting point. Also, if you've been very sedentary for a very long time, you should talk to your doctor to make sure you're healthy enough to start an exercise program.
Now, let's say your doctor gives you the all clear to exercise. What to do ? Start with a daily walk. there are members who will tell you how they lost 100+ pounds just by walking and watching what they ate. Do what you can to start. If you can only walk for 10 minutes before you get tired, that's where you start. Don't try to do an hour if you're not used to walking or exercising for that long. Start with what you can do even if it's only 10 minutes. You have to start somewhere.
Don't try to do too much too soon. Slowly ease into a regular routine so that your exercise will become just that, a routine.
So, my advice ? Make an appointment with your doctor to get a full physical. Don't be afraid to talk to your doctor, they are there to help. They may even refer you to a good dietitian. but, let your doctor decide that.
Take baby steps literally and figuratively. Remember, you didn't gain the weight overnight, it's not coming off overnight. Slow and easy really does win this race.
Fitness Minutes: (80)
1 7/30/13 2:15 P
I'm 260lbs , I don't know where to start for exercise . Advise and help would be appreciated !
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