exercise for fat girl?

moosegt35

Some fast walking for 30 - 60 minutes a day, around your park or something, should be enough to burn some cals. If you feel it's too easy switch to jogging or play with the speed. If you wanna switch then you can do cycling for some 60 minues or go to poll and swim. Basically any type of cardio with a lot of fast movements what takes your breath away and make you sweat and heart bump fast for 30 - 60 minutes in a row.

Lifting weights ant gonna do much for fat loss, it's cardio you need, unless you wanna also build some muscle to tone up...

Lifting weights builds muscle, the more muscle your body has the more calories it burns to maintain that muscle. Also, building muscle and strength help prevent injuries and support your joints. While I agree cardio is important for someone who is "fat", weights are equally important. The muscle also helps keep your skin tighter as you lose fat instead of just sagging. Personally, I get the best results when I do 4 days of lifting and 2 of cardio. Sometimes I will do a little additional cardio on lifting days, I lift in the morning and sometimes will just do a 1 mile jog in the afternoon, nothing too intense.

Ezada

Personally I love running, but it's a preference thing. From the sounds of things you're not in as bad a shape as many obese people (those whose weight has damaged them in some way and limits their mobility), so it's really all you. Not to particularly advertise running, because it's just one option, but don't discard it out of hand just because of your weight. Despite what you may hear, as long as you do it properly, and work your way up, you can start running at most weights. I've seen women start as high as 300 pounds, and there were women at the half marathon I did this weeks who had to be pushing 250 (and you don't just get up one morning and decide to do a half, they'd been training).

if you chose to try running, start with walking. Once you can consistently walk 2-3 miles at a stretch look at the Couch to 5K (C25K) program. Whatever you chose to do, good luck on getting fit.

I agree with this, I am 256lbs and I just started a Couch to Half Marathon training plan. I don't have to many body related issues due to my weight, except for plantar fascitis, but I am keeping that in check with foot braces and exercising the foot muscles. It is easy, it requires nothing but nice running shoes a road and determination and honestly even after only 2 weeks on the training plan I am noticing a difference in myself.

I also cross train, on my non running days I lift weights and swim or I do classes. It helps to keep it interesting. Honestly if you find something you like just do it. Hiking, Swimming, Running, Jogging or even P90X.

jcstanton

Don't limit yourself. Be realistic, of course, but don't tell yourself there's ANYTHING you can't do. My mantra has been, "I'll try anything once." If a certain type of exercise appeals to you, try it. If it works for you, fantastic. Keep doing it. If not, maybe put it on the back shelf for a while until you are in better shape, then try it again. No matter what, just remember, "The biggest failure of all is to never have tried in the first place."

TeaBea

Do whatever exercise you want to do ...... just start slowly ... and gradually build up.

If you find high impact starts giving you joint pain ... ease up & mix in low impact days as well.

Something to get you started .... you don't need equipment ... or even much space. http://www.youtube.com/watch?v=WjduJjO1pLg&feature=related
Walking workouts are really low impact "no-brainer" aerobics.

Check you local library or hulu.com for exercise DVDs .... keep trying new stuff out until you find something you enjoy. collagevideo.com has video clips & reviews so you can see what you're getting (they list impact level, fitness level, equipment needed, etc.)

Laurej

run bike swim

JasonDetwiler

Self-described fat people running is a recipe for significant joint issues and very little progress beyond the first 2 months newbie gains (which will quickly be negated by sedentary state of rehabbing said joint issues).

Yep, heard it before. "Running is bad for joints" "Running is bad for fat people" "Running will kill you".... Got it. Except it's bull****. Assuming you use a proper training plan: start with walking, move on to intervals, eventually run short distances and increase slowly over time; running is good for your joints. Like every other part of your body, your joints are strengthened by stress. Assuming you don't overdo the stress and injure yourself (which you can just as easily do by lifting to much to fast or overdoing any exercise), running strengthens joints by stressing them.

Now, that said, there are limits to anything, and if you're more than 300 or so pounds you might want to lose a few pounds before you start running. On the other hand, the first step is walking, and when you can walk a few miles there's a good chance you've already dipped below 300.

Then this should have been your first reply...

deb3129

Walking is GREAT! When I started walking, I did have achy knees and joints, and I could not walk really far. But I lost weight really quickly, and now I walk really long distances. No more aches and pains, and the weight is melting off. I have added a recumbent bike also in the last couple of weeks.

ukulele2010

I would focus on the cardiovascular activities at this point (not to say strength training would not have its place but if you are obese it would probably be better to tackle that problem first...). As others have said, walking and running are good, swimming as well, you may also like biking. Be aware that often with increased exercise people tend to eat more - you will want to keep that in check and maintain a caloric deficit (within reason, folks) to lose weight.

junebaby21

I joined group fitness classes. When I started Kickboxing Jam, I had to take water breaks every 10 minutes and was sore for days. Now 5 weeks in (I go to KJ every Monday) I need only one water break in 60 minutes, can kick nearly as high as everyone else, and the group classes keep me from stopping or giving up. It's a fun atmosphere and all fitness levels are welcome!

junebaby21

Anything is good exercise if it gets your heart rate up, makes you sweat, and most importantly, is something that you enjoy doing enough to stick to some kind of schedule. I suggest you join a gym that offers a variety of classes (mine is $20 a month). Then take every class that even remotely appeals to you. Try everything at least once. Zumba, pilates, yoga (though for weight loss you will probably want to supplement yoga with more cardiovascular activity), spinning, aerobics, sports conditioning, TRX, kickboxing, circuit training classes, everything. See what sticks.

Yes yes and yes! Great advice.

vim_n_vigor

When I first started, I walked and did Wii Fit. When that didn't give me the 'I'm going to die after doing this' feeling anymore, I added in Zumba. Then I tried 30DS, but didn't like it. Now I have a weight bench at home and do weights and some Zumba. My advice would be to work up to it. Find something that is challenging and enjoyable for you and start there, keep adding to it as your fitness level improves.

Jbarbo01

Exercise for a fat girl is the same as any other person, don't section yourself off. I have like 38% body fat and I can run 4 to 5 miles per day. Your options are endless. Try out a couple types of exercise running, sports clubs in the area, zumba, kickboxing, etc. See what you enjoy and go with that, your size does not keep you for exercising.

gazelleintraining

Start with exercise videos in the home to help get you moving, burn calories, and boost self-esteem. A great beginner video is any one of Leslie Sansone's Ultimate walk series. You can choose between 1-5 miles (start with one and work your way up), and people of all sizes can do it. Go here:

http://www.amazon.com/Ls-Ult-Day-Walk-Plan/dp/B006NKFAA6/ref=sr_1_1?ie=UTF8&qid=1351015858&sr=8-1&keywords=ultimate+5+day+walk

This one's a little older, but still really good: One mile per day (though you can combine to add additional miles as your fitness improves and you want to take on more):
http://www.amazon.com/Leslie-Sansone-Walk-Home-Morning/dp/B001AYWY5O/ref=sr_1_14?s=movies-tv&ie=UTF8&qid=1351015894&sr=1-14&keywords=ultimate+walk

MyIrishSpirit

You and I are about the same, I started at 285lbs but was active and not achy or inhibited by my weight as far as everday activities go. I went white water tubing 2 weeks before I decided to actually lose all this baggage.

I started out walking on the treadmill for a couple days just to get my legs used to it. It was too easy so I went to the elliptical machine and that thing kicked my *kitten*. I could only do 10 minutes at first. Then I gradually increased in 5 minute intervals. I did 35 minutes today for the first time. Usually I would do as much as I could on the elliptical and then switch to the treadmill at a 3-4% incline to make up an hour. The recumbant bike is great too but it's not enough movement for me.

When I'm just not feelin' the gym I have Leslie Sansone's Walk Away the Pounds 1, 2, 3, and 4-mile workouts. They're a lot of fun and a great aerobic workout.

I am working up to running. I want to run outside because I feel like it will be the least boring and it really is the most efficient workout you can get. My goal is to start running outside by the time I've lost 35 lbs, got 18 more to go My major concern with running might be similar to yours, the downpull on my boobs is painful! So I'll invest in some good running shoes and a sport bra!

drgndancer

...

Then this should have been your first reply...

Eh, it was.

Despite what you may hear, as long as you do it properly, and work your way up, you can start running at most weights.

Here we see me saying that you have to do it properly, and that it's possible to start at most weights.

I've seen women start as high as 300 pounds, and there were women at the half marathon I did this weeks who had to be pushing 250 (and you don't just get up one morning and decide to do a half, they'd been training).

Here we see me setting an upper limit to what I've seen work well for others.

if you chose to try running, start with walking. Once you can consistently walk 2-3 miles at a stretch look at the Couch to 5K (C25K) program.

Here we see me describing a method for starting with walking and moving on to intervals.

So no, I didn't say exactly the same thing in both posts: in one I was responding to your criticism in the other I was trying to help the OP, but I think any reasonable textual analysis shows that all of the important safety stuff is present in both posts. Takeaway point, running is fine for most people who don't suffer from weight related injury or very extreme obesity (of the type suffered by very small percentages of the population).

Emmenstwin

So I dont need to sugar coat it or anything for myself... Im fat.. plain and simple and Im GOING to fix that.. so my question is what are some good ways to work out? I dont have achy knees or feet or anything that would normally happen to an obese person. I mean I do get out of breath but not just from walking here or there and I am active as in I run errands/go to the park with kids/ect ect but thats just everyday things... Haha sorry for the bio.. anyway.. I need a good solid work out routine and then I need to know how to switch it up.. if you can help me that would be awesome! Thanks!

I started walking 4 miles and then added in workout dvds.. You have to find something that you like to do so you won't get bored and want to forget about doing anything at all.. I hope you find something that works for you..

musicalsoul207

I started off with walking. I'd go to the park and walk around the track for about an hour. I started off going with a friend and then gradually started going on my own more often. Then I started doing workout DVDs at home (I'm not super motivated with those when I do them by myself). I've recently joined a gym. Ellipticals are a great machine to use for cardio and they're not super hard on the knees.


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pcsanchez7505

The 30 day shred is great for a starter workout. My mom recently did it and she does not exercise at all. She lost 12 lbs but gained so much confidence and is redoing the 30 day shred with a healthier eating plan so she can see if she can lose more weight. I also did the 30 day shred. I have always been athletic and in sports but my eating habits caused me to not lose weight. I started the 30 day shred and included a "clean eating" style; my starting weight was 132 lbs and I dropped down to 124 lbs

SunnyAndrsn

I agree with the first response that said do anything. Just start. I started with walking. I couldn't do much at first, but now I do 5 miles about 3 times a week, with 3 miles 2-3 days a week. After 50 pounds lost (and still really fat) I just added a weight routine that a trainer at my fitness center set up for me.

Just put one foot in front of the other, once you get moving, you can figure out what you like best.

luzmidd

I agree with the 30 days shred. The good thing with a program like that is that it is structured, gives you clear lay out of exactly what you need to do, for how long. Its good to follow a program like that to get into the habbit of exercising. I also agree with lifting weights, but only after you've started and built up a good solid cardio routine. Overweight people burn more calories whether they are doing cardio or lifting. If your first priority is to lose weight, then start cardio first, and gradually move into weights...

More importantly though is diet!!!! You can exercise all you want, but if your diet is bad, its not going to get you anywhere!

capricorn2721

Do what you love - just get moving. If you don't love it, it is waaay too easy to find an excuse not to do it. Me, I love walking/running on my treadmill. I also lift light (up to 8 lbs) weights, use resistance bands and the occasional exercise video. If working out for a half hours is too much - whether for time reasons or stamina reasons - you can always break it down into shorter, more frequent intervals. Maybe three ten minute treadmill sessions will be more likely to get done than one thirty minute session. The point is to get started.

mamakira

I highly recommend swimming. I did that all my life no matter how fat I was (107kg at my heaviest). It is not hurting your joints and you dont feel the weight that much in the water. Try different styles and see what you feel most comfortable with. It burns nice calories as well.

MissNations

Find what you like. Try different things. If you can afford it, take classes (yoga, dance, martial arts etc). If you like it, you will stick with it.. Winning! :drinker:

mogletdeluxe

Hello!

I was fat when I first started, and knew that throwing myself into a hectic workout regime would probably have me collapsing in red-faced gym humiliation.

I started gently - ten minutes' brisk walk on the treadmill, 20 minutes on the crosstrainer, 10 minutes on the bike and then 10 minutes cooldown on the treadmill.

But as others have said before me - anything goes! A good old brisk walk, a bike ride, anything. Anything that gets your heart pumping.