"exercise" for 250+ lbs people (100+ to lose)

thegreatmd

So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!

Eve53

I'm over 300. I walk (fast), swim, and strength train. Sometimes I take a class like Zumba. I have trouble keeping up with the moves but I keep going and do what I can.

azulvioleta6

I started with swimming at 300 pounds.

Then I added more walking, then weight lifting, then more intense cardio.

By 250, I was doing Zumba and keeping up just fine.

Protranser

From someone who was once 277 lbs, consider brisk walking or calisthenics. YouTube has some 15 minute workouts for home that require no equipment. I would suggest no more than 30 minutes of either of the above, at least 2 times a week, depending on your energy levels. When you start losing more, you can consider doing more.

Bearoniman

For me when I started trying to seriously loose weight at around 324 the exercise that I started off with was simply the elliptical for increasing amounts of time
Just increasing the overall time on the machine by five minutes at a time till i was at 30 mins or 45 mins up to an hour, the machine only allowed you to go an hour with a 5 min warm-down, but it was the starting point for me
Good luck in your weight-loss journey

Eve53

azulvioleta6 wrote: »

I started with swimming at 300 pounds.

Then I added more walking, then weight lifting, then more intense cardio.

By 250, I was doing Zumba and keeping up just fine.

I have a question about your swimming. What Did you do? Just laps? I'm getting to a point where I can't do my speed walking because of a problem with my leg so I need to spend more time in the pool. All I do so far is laps, but is that enough?

WheelingGirls

Go to the any gym with a treadmill, put it on max incline and walk for 40 minutes or so (not fast). I do it for my cardio and in 40 minutes you can burn about 500 calories just by walking.

MissElectricEyeliner

I'm currently 273lbs, starting from 297. I'm losing all my weight by calorie deficit, it's slower but works. If you feel your body can handle the workouts it wouldn't hurt to try. I don't workout because my back is still messed up from a car accident last year and one side of my hip bone is smaller causing it to pinch nerves in my lower back.

lindaloo1213

Eve53 wrote: »

azulvioleta6 wrote: »

I started with swimming at 300 pounds.

Then I added more walking, then weight lifting, then more intense cardio.

By 250, I was doing Zumba and keeping up just fine.

I have a question about your swimming. What Did you do? Just laps? I'm getting to a point where I can't do my speed walking because of a problem with my leg so I need to spend more time in the pool. All I do so far is laps, but is that enough?

Lap swimming is great. I swim and hour once a week. Swimming burns a lot of calories.

WBB55

Get a FitBit. A great way to burn more calories in a day is to simply be more active all the time in addition to some structured walking or other exercise. The FitBit really motivates a lot of people. And it helps determine your calorie expenditure throughout the day, which helps you determine an appropriate deficit to eat at.

Good luck, I started at 240.

thegreatmd

Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.

I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.

sofaking6

Check out JessicaSmithTV - she has her own site plus a Youtube channel. She has a BUNCH of walking videos that you might really like.

ETA: these are completely free

mochomito

When I restarted my weight loss again about a month ago, I was 344lbs. I started walking around the neighborhood, and doing walk away the pounds video excercise, that are free on YouTube. There's a bit of free work out on you tube as some one already said. Also if you have a Wii, you can get the dance wii game thing and just dance along with the game for 20 minutes or however long you can. Dancing is fun with the Wii. I hurt my back and knees, so I have issues with pain, but I find that it does help the pain when I work out, even if for just 5 or 10 minutes, because it's getti the body to move a bit.

DeguelloTex

I walked whatever distance as quickly as I could. Then went a little farther. And a little farther.

ValerieMartini2Olives

Sorry, you can exercise at any weight. I started at 280+ pounds and started very simply. Just walking on a treadmill. Then started adding inclines and more speed. The first time I got on an elliptical, I couldn't do it but I tried again and again. Now I can go 60 minutes if I want. I ride my bike regularly. I do things like TurboFire. I took a free class at my gym and while I was one of the biggest in the class, I was CLEARLY the most fit. Fitness doesn't happen overnight, but there's no reason why you can't do something simple like walk.

ManiacalLaugh

thegreatmd wrote: »

Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.

I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.

Careful with squats at your weight. I was almost the same when I started and they caused some knee pain. Not saying don't do them - just get educated about the proper form, stop if your knees start having issues, and/or think about doing ball squats against a wall.

As for exercise, I think you're doing great with walking and biking. I would recommend adding some weights in there too. Free weights usually cost about $1/lb, so they're not too bad. Once again though, make sure you google the proper form for any exercises you choose to add. Getting an injury would definitely put a damper on things.

zidine100

thegreatmd wrote: »

And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by)

While this isn't really on topic, I just wanted to say for every person who calls you that when they go by there are umpteen more cheering you on in their head. Dont let the vocal minority get you down.

kristydi

For the walking and biking maybe look for more interesting places to go. It'll give you some variety and maybe get away from the *ssholes shouting out of car windows. Nature trails in state or national parks can be very pretty walks. Rail trails are great for walking and biking.

repertoire

I do weight training 3 times a week. It works up a huge sweat. Just eating better and weight training has had me losing about 3lbs per week. Don't underestimate yourself...I do TurboJam videos (and do them well) and can do cardio machines no problem...even though I'm over 300lbs.

Bshmerlie

WheelingGirls wrote: »

Go to the any gym with a treadmill, put it on max incline and walk for 40 minutes or so (not fast). I do it for my cardio and in 40 minutes you can burn about 500 calories just by walking.

Rotfl....sorry but 40 min on max incline. You've got to be kidding. I started out at 254 and did the treadmill at 2.5mph at 0 incline for 15 min and I was counting the seconds until I could stop. OP just take it slow and build up as you are more able. A fitbit is a good idea as it just makes you get up and walk more often.

ManiacalLaugh

Bshmerlie wrote: »

WheelingGirls wrote: »

Go to the any gym with a treadmill, put it on max incline and walk for 40 minutes or so (not fast). I do it for my cardio and in 40 minutes you can burn about 500 calories just by walking.

Rotfl....sorry but 40 min on max incline. You've got to be kidding. I started out at 254 and did the treadmill at 2.5mph at 0 incline for 15 min and I was counting the seconds until I could stop. OP just take it slow and build up as you are more able. A fitbit is a good idea as it just makes you get up and walk more often.

OMG - yes, this! Trust me, the last thing you want to do is strain yourself too early with too much exercise. At my highest weight (very close to your current weight), I could only do 3.0 mph without any incline for 20 minutes - and that was with having remained active during my weight gain. It might be a little bit of trial and error.

Push yourself, but don't do anything that's going to lead to injury or burnout. And while you're figuring it all out, work on eating at a healthy, sustainable deficit. This will help you lose while you're still working out your game.

TeaBea

thegreatmd wrote: »

So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!

"Walk Away the Pounds".....indoor "walking" workouts. These are really low impact aerobics without choreography. The nice thing about zero choreography is you can go at your own pace if you need to. The nice thing about indoor is it doesn't matter if it's 90° + degrees out, or rainy, etc.

There are tons of videos on YouTube....many newer DVDs (Walk At Home or Just Walk) have a music only option, and are chaptered so you can pick your "miles."

Leslie Sansone
www.youtube.com/user/walkathomemedia

Jessica Smith
www.youtube.com/results?search_query=jessica+smith+walking+workouts

KellyKat09

I am going to the gym to swim, but I can swim laps for about 15 minutes before I can't barely catch a breath! At home I am doing some treadmill maybe 1.5-1.8 mph around 15-20 mins. I learned the hard way that you can't push yourself to death or you quit and feel worse.

Wii_Player

Not sure is this was said, but do you enjoy dancing? Put on your favorite music and dance away. You can make it as easy or as hard as you want

Nursevb

You tube videos! Also if there is a Planet Fitness near you go in there and get on the bike and ride everyday for twenty minutes! It was working for me before my surgery on my foot.

Methynks

Such a good and important thread, thank you for posting it! Am currently restarting diet/exercise regime after a huge gain in the last year, getting me to my top weight of 285 I guess a twisted ankle with broken ligaments did not help - am currently trying to walk as much as possible, most phones have a pedometer on it (I guess that's what Fitbit is?) so try and reach a certain number of steps per week and raise that goal each week by a little bit.. Every little helps

cbumbalough

I'm in the 290s. I've been doing Leslie Sansone Aerobic videos lately. I've signed up for a 5K in Sept. I'll be able to do that. Might not run it, but I can definitely walk it. You can pick anything that interests you and modify it for you. If you are on Facebook or go to YouTube much, check out Coach Tulin. She's an amazing motivator and has tons of ideas for workout modification for plus size individuals.

MoiAussi93

I was 267 at my heaviest. I started running...actually I started walking 4 minutes and jogging one minute and repeating and gradually reducing the walking and increasing running. However, walking by itself is perfectly good exercise and low impact. There is no need to run. Walking and biking are more than enough if you try to at least do it a few times a week.

With the walking, over time try to pick up the pace or add in some hills. You can even try walking up and down a hill repeatedly.

Your squats idea is a good one. You can add in various other body weight exercises at home to supplement that. A set of crunches, some inclined pushups (I started using the kitchen counter...much easier than the type on the floor on your knees but still challenging enough to have an impact).

Also, on days you want something gentler and do nothing else, try a very thorough stretching routine. It feels amazing, and often seems to encourage me to eat better and exercise more. Plus, I feel like I've at least done something healthy even if it doesn't burn a ton of calories.

Also, online you can find a lot of pilates routines. Many are aimed at beginners. You don't have to do everything. Do as much as you can and you will soon notice the progress you are making. Pilates is great for getting stronger without adding bulk, and it does burn a good number of calories as well. Pilates is very low impact.

Just try to gradually get more active over time. You don't have to do it all at once. It does work. I've lost 100 pounds, and while not at my final goal yet I am finally in the normal BMI range.

jennifer_417

I'm sorry you had an encounter with a sorry douchcanoe when you tried riding, but don't let it get to you. Don't let someone who obviously isn't getting enough attention in his real life and wants to take it out on strangers, affect what choices you make with your life. Just imagine stomping him flat when you get thin and super hot and he suddenly wants a different kind of attention from you!

Anyway, having said that, of course walking is great. You might also look into a elliptical. Burns tons of calories and super low-impact. Also, see if your local gym has an indoor pool. Also burns tons of calories and super easy on joints.

kshama2001

thegreatmd wrote: »

Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.

I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.

Walking and biking are fine but if you do want to join a gym, places like the Y have scholarships.

I share this concern about squatting and knees, and proper form in general:

ManiacalLaugh wrote: »

Careful with squats at your weight. I was almost the same when I started and they caused some knee pain. Not saying don't do them - just get educated about the proper form, stop if your knees start having issues, and/or think about doing ball squats against a wall.

As for exercise, I think you're doing great with walking and biking. I would recommend adding some weights in there too. Free weights usually cost about $1/lb, so they're not too bad. Once again though, make sure you google the proper form for any exercises you choose to add. Getting an injury would definitely put a damper on things.

kshama2001

Ways I get variety while walking:

1. Different locations.
2. Different playlists on my MP3 player.
3. I walk on trails in the woods and maintain them. Sometimes I pick up stuff from the ground and toss it off the trail, sometimes I bring my little clippers, and sometimes I bring my big clippers.