Exercise and overweight

KayleighIsGoingFatToFit

Hi,

So I am very overweight and I NEED to start exercising I know that but has anyone got any tips on how to do moderate exercise or something that wont be too hard?

I don't enjoy running so that's a no no

Also we haven't got much money at the moment so anyone know of anything I can do for free or rather cheap?

TIA

lvlupfitness

There a lot of things you can do. Squats, push ups, pull ups, burpees, lunges, etc. You can even get some resistance bands and use those to work even more body parts. Resistance bands are about $20 and you can get a pull up bar for another 15-20.

PinkCoconut

The cheapest and most effective thing you could do to just get started right now is simply by walking!

Another option (or something to do in conjunction with walking so you don't have excuses on bad weather days) is to grab yourself a workout DVD like Slim In 6 or Hip Hop Abs. You may not be able to do every move or for the whole duration right now but it'll help you to get started and improve your fitness!

Feel free to friend me!

cantfail

Walk. Walk consistently. Log all your meals and walk. It will add up.

elainecroft

There are a lot of youtube videos out there that you can do for free. Don't worry if you have to modify exercises or can't do everything while you are working out. The most important thing is to do something, and keep doing it!

Poofy_Goodness

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/


^^ Pretty much the best place to start in my opinion.

Four_Leaf_Clover

One of the best places to start is walking - and it is free (you can even walk in mall or other indoor place in winter). Once that gets easy, work up to something else. I have done a variety of workouts on DVD at home over the years. I personally enjoy Tae Bo, but there are low-impact aerobics, pilates, zumba, etc. There are lots of videos available online these days, too.

joannadalina

I agree with others, walking is the best thing.

Best of luck,
Joanna

jlederman71

Definately walking... and I love my resistance bands (got them at Walmart for $20 and they come with a video too) I have a gym membership but when its really nasty outside or I just cant bring myself to get back out after a long day... the resistance bands are my go to!

linzchapates

I think just by creating a deficit in your calories will help weight start to come off but that being said, walk. Get yourself a pedometer or a "Fitbit" and make sure you hit 5000-10,000 steps a day. I've lost 40 lbs in 12 weeks just by following my diet and walking, I have yet to step foot in a gym. when I get a good handle on my diet I will work on toning my body good luck on your journey!

sarrah_n

As long as you move more, you are moving in the right direction. Find something that you ENJOY and will have a higher probability of sticking with it.

fitnessblender.com You can choose the intensity (ranging from 1-5) and focus of the workout you would like to do.

abickford82

I started walking. I highly recommend a fitbit of BodyMediaFIT (I have bodymedia) so you can track your steps, and moderate activity. Though I didn't use it when I lost the majority of my weight, it's helped me keep off 20lbs. this year, in conjunction with the the 80 I had previously lost. My walking turned into running, and now I weight lift, but walking would probably be best. If it's too cold, maybe try something like the 30 day shred. It's tough, but not too difficult for someone like you who is just starting out.

WarriorReady

Like others have said walking is a great form of exercise! Keep your abs engaged, remember to breathe and swing your arms! Also any body weight exercises such as modified pushups or squats and lunges are a great start.

If you have a local library many times they will have workout DVD's that you can try for free. That way you can tell if it is something you will enjoy without any additional cost unless you need weights. It would be a start. I know you can get fairly cheap workout dvd's that actually work at places like Wal-Mart or Target.

Best of luck!! :flowerforyou: :drinker:

DesireeNL

I also started out by walking. First just 15 minutes around the block, and now I go on hikes regularly for 1 to 2 hours. I got an app that lets me track distance and speed on my phone by GPS and it's really motivating to look at those stats :-)

BunBun85

Walking, Zumba on Youtube and pilates are all free and fun!

MyM0wM0w

Walking and get the Just My Size Yoga with Megan Garcia. It's low impact and will help you start to tone/stretch/use some muscles. A great starting point!

TeaBea

Walk at Home with Leslie Sansone.....these DVDs are at Target, Wal-Mart, your local library and Netflix (by mail).

These are great because you can do them at your own pace....no choreography to keep up with. Keep your movements small when you start and build speed, minutes, and intensity as you go.

Video clips here: http://www.collagevideo.com/exercise-videos/leslie-sansone-exercise-videos-10

Here's a youtube video (legal) of Jessica Smith's "walks" ......http://www.youtube.com/watch?v=n5SeMKN8Bus

She's got a bunch.....very sweet personality....very encouraging.

KyleB65

Ditto to the above who mentioned walking. And, if you can get walks in right after meals, even better.

What ever you do, start small, adapt to the change and then start adding.

If you have internet access? Check out Youtube. Lots of good exercise info there. BUT!!! Do not get caught up with trying to do exactly what is being shown. Start slow, do some research, find a couple of moves or exercises that look interesting and a little challenging. Give it a go for a few days. Focus on proper form! As you master form, strength and endurance will follow.

There are lots of body weight exercises that require no gym or equipment. Push-ups (Start from knees if needed) squats, lunges and planks are all great and simple exercises to start with.

Note that weight loss and fitness are cumulative. The hard part is starting! So, start slow, build intensity and complexity slowly. Once you get going you will wonder how you ever lived without it!

Also, as you increase your physical output. Keep an eye on your dietary input! Log your food daily! Adapt and adjust what you eat to get the best nutrients. Just like with the exercise, start slow and build as you go.

Drink lots of water!

All my best for your journey!

star5785

Walking is great like the other posters mentioned. If you can combine it with a circuit training routine, even better. Burpees, squats, mountain climbers, ski jumps, lunges etc. doing 10 reps each of a few sets. It'll be hard at first. But do as many as you can manage and work your way up.. you'll start seeing results. Good luck!

nikki4208

Walking is the best thing for free! Drink plenty of water and watch your calorie intake. This is best for starting off

Saramelie

Anything that is easy on the joints, such as walking, elliptical, swimming. And adding weight lifting will definitly help in losing weight and body composition.

Confuzzled4ever

I walk a mile at lunch most days. That was a good place for me to start. You can also go get some resistance bands or 30 day shred and start there. Low impact easy to do at home, inexpensive.

If you can swim that would be awesome. I'm thinking of doing water walking/running on the days it's too nasty to run outside.

Don't discount gyms without looking into them first though. Some of them will give you what you need and are 20 bucks or less a month.

Also look up exercises on youtube so you get the proper form. Squats only work when you do them correctly.

TeaBea

I walk a mile at lunch most days. That was a good place for me to start. You can also go get some resistance bands or 30 day shred and start there. Low impact easy to do at home, inexpensive.

30 Day Shred is actually rated high impact (all the jumping jacks).

Prevention Personal Training (video clip here): http://www.collagevideo.com/workout-video/prevention-personal-training-7604

Has a little bit of everything LOW impact cardio and weighted strength training.....mix & match the pieces.........very inexpensive on Amazon. http://www.amazon.com/Prevention-Fitness-System-Personal-Training/dp/B000E8N5E6/ref=sr_1_4?s=movies-tv&ie=UTF8&qid=1386176809&sr=1-4&keywords=prevention+fitness

jenns25

Hi,
We often overlook our weight because of so much work and other factors. The thing is we begin to exercise and have a workout plan if we notice that our waistline is a bit larger than we thought.
Here is an easy workout that will help in toning, burning fats and strengthening the muscles. http://easiestworkout.net

sinrh

Some of Jillian Michael's workouts are available on youtube.

https://www.youtube.com/user/BeFit

and

https://www.youtube.com/user/FitnessBlender

are two channels with lots of good workouts. I'm sure you can find something you like on there.

eldamiano

Running. Try and learn to enjoy it. There are many variations of running and you can make it a social event as well.

Dieting_Jen23

I avoided exercise for a lot of years, so I started with just plain old walking. It's amazing how quickly you find your pace getting faster and you're able to walk for longer and longer each time. I downloaded Map My Fitness onto my iPhone and it tracks your walk route, pace and calories burned and links it straight in with MFP. Almost 40lb later, I've now signed up for a 20 mile charity walk in June for Breast Cancer.

Once you find yourself getting fitter with walking, try a workout DVD (I do Jillian Michaels 30 Day Shred, but maybe work up to that, she's tough!) or Leslie Sansone walking routines (free on YouTube). I also now do classes a few times a week (Body Combat, Body Attack, Circuits and Metafit), I honestly would NEVER have imagined myself doing that when I started, so just have faith in yourself and you'll be amazed at what you can do if you put in the hard work.

Good luck!

spg71

I was in the same boat around the end of June last year when i just happened to step on some scales and owch 220lb i then found MFP and decided to lose 1/2 a stone of just pure dieting (this took me to mid august) then i promised myself i would join a gym with a pool and swim 3 times a week. 9 months on its 194lb and now i am swimming everyday and can easily do a mile freestyle 35mins (thanks Ruth Kazz) , I also started running in the evening after Christmas on and off and now i am at 5k at 30mins (not quick)

Reading that back the progress has not been quick compared to some people on here (i dont know how they do it tbh) Oh the only thing i did was buy a polar loop as a treat to see what all the fuss was about and i use it daily since Jan.

Oh im 43 and sit at a desk all day so it can be done.

Slim_strategy

I only started properly exercising regularly in the past few weeks so I would say try to mix it up so you don't get bored , also I worked my way up to 30 minutes a day (6 days a week) but I culdn't do 30 minutes straight away so I started at 10 and added in 2 minutes every day. I do skipping, walking with 1 minute jogging intervals (I can't run for a long time because I'll die), Just dance on the wii is good (just dance 4 has workout options that are really fun) I'm pretty sure there's a zumba game for the wii which I will have to try as well. Websites like Fitness blender are cool because you can choose what kind of workout and intensity you want and just choose a video I want to go cycling and walking more when the weather gets better though
hope that helps

Meushichan

My favorite girl Cassey Ho! I was really hesitant about starting a true "program", especially since I also hate running, and don't do well with a bunch of jumping around. But she is very motivational, and has LOTS of beginner videos http://www.youtube.com/watch?v=lCg_gh_fppI

lemur_lady

Is there anything you enjoy doing that you can start doing regularly? For example do you like dancing, swimming, cycling etc? Find something you really want to do, this way you are more likely to enjoy it and more likely to keep at it.

Dont throw yourself in at the deep end. Just start out with as much intensity as you find comfortable. When I first started I could barely do anything, 9 months in my fitness has increased so much just by adding a little bit to my workouts each time. I dont push myself too far. I first started off doing some light weight training with cans from the cupboard lol. I have now got a set of dumbbells which I have slowly increased my weight on. I have also recently started bellydancing classes and bought myself a circuit training workout dvd.

Do the same with exercise as you should do with food. Make little sustainable changes at a time. Trying to change too much too soon will ultimately most likely end in failure. Slow and steady

Good luck!