Exercises for The Obese (To Start Off With)

beatingobesityforlife

It is so hard to do some of the exercises out there, I cannot hold my own weight long enough to get into a plank position.
So, I was wondering if any of you had any websites, or basic exercises I should start off with, and when should I change it up?

funkyspunky872

I started off at 300 pounds, so I know this all too well. I slowly began with walking. (Do not discount walking! It's great exercise!) I always recommend Leslie Sansone DVDs; they let me walk in the comfort of my own home.

giggles7706

I will second the Leslie Sansone DVD's. I started out with them. I still do them from time to time. The one I have is the 4 mile one where it comes with the firm band and she incorporates some strength training into the last mile with the band.

Umeboshi

Try walking, it's a great easier exercise and really every little bit counts. I walk in place when I can't go anywhere to walk, and also use wii fit plus To build strength maybe crunches and the easier style of pushups. Even if you can't do many, it will still help.

donna_glasgow

put on the music and dance while you clean your house ... little burls as you mop the floor ... make everything a dance .... when you walk the stairs, do 3 up 1 down ..... when your sitting with a cuppa tea lift and lower your legs ........ while watching the TV move your hands about ...... just keep moving your body a little more than you would normally ... it will make a difference also plain old walking with work wonders hope this is helpful.

skinnyl0l

jumping jacks!! everyone can do them, according to jillian michaels
do like 100 jumping jacks per day. maybe more?

Umeboshi

Yes, dancing is a GREAT idea! Oh, and you can look up workout videos on youtube. I tried a good one that has you doing different workout moves based around a chair, meant to be easier for people who are larger and just starting out. Maybe search 'chair workout'.

diamondtransform

bump :-)

Ralphrabbit

Swimming!! Holds your weight & all round good exercise! Now I have lost 80lbs or so I can go to the gym...... walking though!!

beatingobesityforlife

I will def check that out, thank you so much ) i gotta buy a chair too lol, we just moved and was in a hurry so we left a lot

beatingobesityforlife

I will second the Leslie Sansone DVD's. I started out with them. I still do them from time to time. The one I have is the 4 mile one where it comes with the firm band and she incorporates some strength training into the last mile with the band.

I am going to amazon.com to find some of her dvds I have not used a resistance band but maybe once, for my arms, and i can really feel the burn a lot lol

beatingobesityforlife

Try walking, it's a great easier exercise and really every little bit counts. I walk in place when I can't go anywhere to walk, and also use wii fit plus To build strength maybe crunches and the easier style of pushups. Even if you can't do many, it will still help.

You have a lot of great ideas!! Thank you soo much! i never thought bout walking in place..does it work as good as regular walking

beatingobesityforlife

put on the music and dance while you clean your house ... little burls as you mop the floor ... make everything a dance .... when you walk the stairs, do 3 up 1 down ..... when your sitting with a cuppa tea lift and lower your legs ........ while watching the TV move your hands about ...... just keep moving your body a little more than you would normally ... it will make a difference also plain old walking with work wonders hope this is helpful.

It is very helpful, because I find myself just sitting like a duck on the couch way too long everyday. I will make myself get moving, maybe it would help me not be so groggy all day too!
Once I get past moving more often, I will add more exercises.

beatingobesityforlife

Swimming!! Holds your weight & all round good exercise! Now I have lost 80lbs or so I can go to the gym...... walking though!!

I think I am going swimming on Sunday )) I have not done it in so long thou! Thank you

Flab2fitfi

Walking is fantastic - some days I can burn over 900 calories ( Its hilly where I live plus usually pushing a buggy) with around 2 hours walking. I use a HRM so I know how much I have burnt but even parking the car furthur away from the store or walking there can make a difference.

sleepyjean88

I agree with the swimming and walking. I starting swimming again after I started losing weight and I absolutely love it and its good for weight loss too. Walking counts, dont underestimate it, just try and walk as far as possible!

diamondtransform

My personal favs are zumba and water aerobics!! Both burn tons of calories and they are super fun!!! In zumba it doesn't really matter how u look or how great your are doing the moves...just long as you're moving!

melhayes1115

A good friend of mine started at over 300 lbs and she swears by any of the Richard Simmons videos. She also walks A LOT.

Sneakypeek1972

i started mfp on 3rd may, weighed in at 252.2 all i done is walk to start 20 minutes 2.5 leisurley pace, and a bit of zumba but found that a bit tough, so i then found Tiffany Rothe on youtube, 10 minute workouts i mix and match those and im down 3lbs

ChelseaM18

Recommend trying a home-made circuit For example if you have two dumbbells or fill two bottle with sand or water and have a clear space that you can move in and aim to have it about 20-25 min.

Begin with a 40 second air skip/jog then move into quick squats to your ability for say 20 reps, then immediately move to crunches/ab exercise for 20 reps then move to something like bicep curls.

Repeat this technique till you hit a 20 minute time or reach exhaustion, but you can change the exercises to your preference just remember to hit Legs, Core and Arms in each round

This is a full body workout with little rest so the time is short and the intensity hits all your muscles helping you to burn more fat and you'll be buzzing afterwards

Good Luck

paint_it_black

Punches, you can do them sitting or standing to start with then drop into a squat position when you feel more up to it, hit hard and do lots to get your heart rate up.... also great if you've had a bad day and need to let off some steam ;-)

LeggyKettleBabe

I did these when I first started off and I have knee and ankle issues

Step side to side as wide as you can and pump your arms out (100 times)
High knee lifts and lift arms above your head this is like climbing a ladder (100 times)
Side jacks single leg and alternating arm (do not start out with jumping jacks, they are very hard on your body, esp if your heavy) 100 times.

That is one rep, drink some water and rest 30-45 seconds and do again

I tried to 5 reps in 30 minutes

dcyr009

I agree. I've been working with Leslie Samsone since the 80s when she was Leslie Tamolio. Her Walk Arobic tapes are the best ever. You can get them at Walmart. She is very positive throughout the entire tape while you are following her and gives good ideas for weight loss. She has people in her tapes of all shapes and sizes. There are also teens to over 70.

Her tapes go from one mile to five. You pick how long you want to go. All the excersize is done while marching, walking, lifting your leggs, and arms in place. No need to leave your house. If you use her tapes you will love them. I lost a lot of weight just using her tapes day after day for months.

Flab2fitfi

i started mfp on 3rd may, weighed in at 252.2 all i done is walk to start 20 minutes 2.5 leisurley pace, and a bit of zumba but found that a bit tough, so i then found Tiffany Rothe on youtube, 10 minute workouts i mix and match those and im down 3lbs

Thanks - just found her on you tube.

donna_glasgow

put on the music and dance while you clean your house ... little burls as you mop the floor ... make everything a dance .... when you walk the stairs, do 3 up 1 down ..... when your sitting with a cuppa tea lift and lower your legs ........ while watching the TV move your hands about ...... just keep moving your body a little more than you would normally ... it will make a difference also plain old walking with work wonders hope this is helpful.

It is very helpful, because I find myself just sitting like a duck on the couch way too long everyday. I will make myself get moving, maybe it would help me not be so groggy all day too!
Once I get past moving more often, I will add more exercises.

this here is exactly how I lost my first weight (I was in the obese bracket) Im now im only over weight yay me!!!! .... strange to feel happy about that haha ...................good luck and well done for getting started xx

PercivalHackworth

Hey,
i invite you to follow a post we made with peeps here that present some startings for different bodies
http://www.myfitnesspal.com/topics/show/588550-weight-loss-protocols

beggaboo2000

bump for later....I love walking and my favorite when the weather is bad is to pop in Leslie and do 1 mile to 5 miles depending on how much time I have, never felt better mentally:-)

babycook

I bought some jillian michaels dvds but they were too hard. I found a beginners workout she has. I was able to do it easier. Although it involved a tonne of squats and my butt was on fire the next day.
I also enjoy yoga. It's easy to do.
And walking. I walk on the treadmill and increase the incline to ten for a minute, drop it to zero for a min and do that for 20 minutes. Gets me sweating and I can handle that.
I want to be a runner...but my cardio is terrible.

gerard54

Ive been watching The Biggest Loser and they usually always start of with a lot of cardio and compound workouts...

Molly_Pitcher

When I started at 262, I walked and did wii just dance for 30-45 minutes. The cardio helped me get to thelow 200's and the point where I could take up running and yoga :-)

MinnieInMaine

There are a couple of adaptations you can do for plank. 1) support your upper body on your elbows/forearms instead of your hands. 2) support your upper body on your hands and lower your knees to the floor. Either way, the most important thing is to hold that straight line - butts down!

Also, if you've tried doing push-ups but have a hard time holding your weight, you probably know about going to your knees as this is a standard "girl" pushup. Another alternative is to start at an angle so that your upper body is elevated - hands on a counter or when you get better and can go a bit lower, on a step - with that straight line from your shoulders to your ankles.

As far as what you can do for cardio, it doesn't really matter what, as long as you're moving. Start walking and every couple of weeks challenge yourself to go farther and/or faster and eventually you can even try running.