Advise of exercise for someone 100lbs overweight

scrittenden

Hiya,

I am currently 266lbs, and 5'4.

At the moment i am doing various cardio dvd's and Wii programmes for between 20-40minutes 6 days a week. I am consistently loosing weight so thats not my issue.

I was wondering what other exercises i should try and incorporate in to this? My biggest fear is ending up loosing a considerable amount of weight, but having no tone or shape.

I have heard a few times that i should be doing weight training? I have no idea where to even start with something like that..

Any advise would be much appreciated

scrittenden

is that a no then? lol

kikicooks

Yes, lift weights. I personally recommend Chalean Extreme for a starter program or get the book New Rules of Lifting for Women. Bodybuilding.com has some great info too, I've heard good things about Jamie Eason's program.

scrittenden

Thanks for that, i will have a look at those things and see where i can start

DebbieMc3

Do you workout at a gym? If so, ask them to show you the weight machines and start there. If just at home, simple dumbbell routine or a kettle bell would be a great start. You tube or google for routines. Weight training is as important as cardio.

krouse83

Cardio is great for starting out. I just started working out a few months ago and was doing strictly cardio. I noticed the weight was coming off but I too was scared of not being tone. I have slowly started to lift weights and incorporate that into my routine. You don't have to do anything crazy at first, but simple dumbell exercises and ab routines will make a difference. I'm not losing as much weight now that I'm lifting but I feel strong and sexier now.

RunForChai

Hi,

I think you would benefit from adding in some swimming or pool running [you wear a vest that keeps you up and allows you to run without the negative impact of the weight on your joints---great exercise and a good transition to running on land].

Good luck, you can do it!

scrittenden

Thanks everyone Gotta love Youtube and its unlimited source of free videos lol. I will have a look and see what i can find

SurfyFriend

Swimming, cycling, yoga and light walking. Don't do high impact exercises such as jogging as you can hurt your joints. Really try cycling, it can be a lot of fun, especially outdoors and with a friend and pretty scenery

soni_me

If you're doing cardio dvd's, a circuit training dvd or video that incorporates weight and toning might be a great start.

mhankosk

Yes, lift weights. I personally recommend Chalean Extreme for a starter program or get the book New Rules of Lifting for Women. Bodybuilding.com has some great info too, I've heard good things about Jamie Eason's program.

I second the suggestion for Chalean Extreme! I love her. I am about to start the program again since I took some time off lifting to train for a half marathon. She is great and super motivating. Good luck!

MichelleSwinehart

Get outside! Start walking! Get a bike!

jamiesillimandunn

I'm 100pounds over weight , and I did it backwards compared to what you did, first I started with yoga to stretch and become a bit mor flexible , then I moved to my pilates power gym ...which is an awesome resistance training ( low impact) nice steady motions giving me control and breathing techniques l then I added swimming laps , treading water for ten to fifteen minutes at a time !! Which has lead me to INSANITY !! This was all for prep to get to insanity ...I don't believe I would have been able to do ONE thing in those videos if I hadn't taken the steps I took to prepare. I'm not in a hurry to lift weights but I haven't discarded it yet !! Certain,y keep protein high during it to help nourish those muscles and you may want to research caloric intake for muscle training as I THINK calorie needs become higher with weight training . GOOD LUCK ON YOUR JOURNEY !! Feel free to add me

scrittenden

I work and i have a 2yr old, so going out in the evenings isn't an option for me as i can't leave my little monkey unattended. I did however purchase a second hand exercise bike last week which im now trying to use at least twice a week on top of my normal cardio

scrittenden

I have also ordered the 30DS dvd which should arrive in a few days.. i was feeling pretty confident about it, but now while im waiting for it to arrive i seem to be almost talking myself out being able to do it..

Mexicanbigfoot

I bought a kettle bell "kit" that came with a DVD workout. I think it's Bob Harper and it's amazing! Also, YouTube is a great resource! Good luck on your journey!

jamiesillimandunn

It is harder when you've got little ones ...certainly don't have the freedom as some do to get out to gyms and so fourth I stay home with three ages 4,3,2 so I consider that a workout all in its own bahaha , I usually have to wait until nap time to get my workouts in ..luckily we own a pool so I stick them in their floaty boats and swim around with them too !!

kazsjourney

I started at 380 pounds currently under 200 pounds...I would suggest hiring a trainer even for just one session and getting them to create a program to do either at a gym or if no gym membership to do around the house. Body weight work is good too...so pushups (even against a wall if on your knees is too much),practicing holding plank, squats... stepups while holding on to weights, swimming. Try different things but go at your own pace. Still now I still struggle with things...but thats ok....I have my strengths....and I just do my best or modified versions so I can do as much as possible

mischiefmack

I started out more than 100lbs over weight, so I know where you are coming from.
You definitely want to be doing strength training, it will increase your capacity to exercise more than anything.
The thing about being overweight is you don't necessarily have to do weight training, think about it, you are already carrying extra weight,
Here is a link to what I started out with, body weight training, you can do it at home, no equipment necessary.
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
You are supposed to do it as a circuit, I couldn't do that when I started out, so it is perfectly ok to do all the exercises seperately, (I would do some, and when I was too tired watch some tv. Then do more!)
But it seriously increased my fitness!!!
So awesome!
Feel free to add me!

kikicooks

I have also ordered the 30DS dvd which should arrive in a few days.. i was feeling pretty confident about it, but now while im waiting for it to arrive i seem to be almost talking myself out being able to do it..

You will be able to do it! Great thing about 30DS is it is short. Just do what you can, take breaks if you need to, you will work up to more and more each time.

diggie85

I love the Biggest Looser work out DVD's . Bob is terrific and they keep you encouraged. Wal mart carries them and they are inexpensive. They do cario and strength training on alternate days. check them out.

haidos

Iwas around your weight and exactly your height when i started.
I introduced doing walking laps of my local park, once i felt comfortable with that I'd add small bits of jogging like from this bench to that tree, stuff like that. If it was a struggle I'd go back to walking at said point if it's comfortable then I'd choost a new landmark to keep running to. It's helped me build up the duration I can run for and I can measure progress if I start from the same points each time.

Other than that if what you're doing is working there seems to be no need to change it up yet.

smacmillan86

I joined a gym and started strength training, but you could find a ton of youtube videos to start out with strength exercises just using your own body weight (pushups, planks, squats, etc).

ihad

Check out this MFP group for great information and support.

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

KyleB65

Weights and/or body weight resistance exercises.

If you can join a weights gym, they should provide you with a beginners program.

If not, there is a book called "You are your own gym". http://youareyourowngym.com/
This has lots of great body weight exercise/resistance style suggestions and will help put together a program to follow.

Keep up the good work!

scrittenden

I love the Biggest Looser work out DVD's . Bob is terrific and they keep you encouraged. Wal mart carries them and they are inexpensive. They do cario and strength training on alternate days. check them out.

I have the Biggest Looser Wii game, i spend most of the time screaming at Jillian lol..

april1445

I have also ordered the 30DS dvd which should arrive in a few days.. i was feeling pretty confident about it, but now while im waiting for it to arrive i seem to be almost talking myself out being able to do it..

I've done 30DS and it's a fantastic, challenging, time-efficient full body workout. You'll love it. I did level one for longer than it said to get back in shape a bit before progressing.

VorJoshigan

a) Lots of long duration slow exercise - walking and the like. Tons of it. Seriously
b) Yes to the weight lifting. I like kettlebells, but I have seen some of my friends achieve amazing results with the standard lifts.

c) Whatever you do, FIND A WAY TO MAKE IT INTERESTING.

action_figure

I weighed 347 when I started. Didn't exercise till I got below 300 because I had a knee injury. When that was rehabbed, I started exactly where you were. Wii Fit step aerobics was my favorite. What I did was start out simple, and then every time my program got too easy, I made it harder. When the Wii Fit step got too easy, I added wrist and ankle weights. When that got too easy I bought a riser for the step off Amazon. Later on I added kettlebells. I like the Beginning Kettlebell Routine by user "fitnessblender" on YouTube. Kelly has great form and she's easy to follow. After I got below 270 I started jogging. I used the Zombies, Run! 5K training app because it was really fun and interesting. I finished my first 5K last month, the Color Me Rad. Oh! I also did the 200 situps program, but since stopped because it was hurting my back. I do planks and side planks and leg lifts for ab work. I am currently in the middle of the 100 Pushups program, but I keep failing the final exhaustion test and getting sent back to week 4. I'll get there some day. There's TONS of free stuff out there. But yeah, you need strength training. It's awesome. I'm still fat, but honestly? I have effin' RIPPED forearms. Add me if you like.

action_figure

a) Lots of long duration slow exercise - walking and the like. Tons of it. Seriously
b) Yes to the weight lifting. I like kettlebells, but I have seen some of my friends achieve amazing results with the standard lifts.

c) Whatever you do, FIND A WAY TO MAKE IT INTERESTING.

KETTLEBELLS!!!!!!!!!!!!!!!!!

action_figure

Do you workout at a gym? If so, ask them to show you the weight machines and start there. If just at home, simple dumbbell routine or a kettle bell would be a great start. You tube or google for routines. Weight training is as important as cardio.

Kettlebells FTW!