Work out suggestions for a larger man?

viglet

My husband is 6 ft 4 and over 300 lbs. He would like to start working out but has no idea where to start. His work is sedentary and since he works from home he doesn't really get out much.

Does anyone have suggestion on where he could start?

JJShotz

Walk, walk, walk...then move on to other cardio when he's ready. I lost the majority of my weight just by walking.

bsmcdonald0513

A brisk walk after meals would be a great place to start!

dsimmons107

Walking is always a good start.

luppic8

Walking is a good start. Swimming is good for larger people too because it's low impact and you really get a good cardio workout. Shadow boxing (punching variations) is a good toning exercise for upper body and you also get good cardio with low impact to the joints. I would suggest you look on line for some more ideas, there are lots of sites dedicated to fitness! I wish him lots of luck!

KittieLea

I'm no expert but I would have him start with weights, and maybe light to moderate cardio such as walking. It sounds like he isn't very experienced with working out, so he probably wouldn't want to take on too much in the beginning.

I have done Jamie Eason's LiveFit program twice and love it. I was a beginnger the first time I did it, and thought it was an excellent program with great structure for people who are new to the gym.

Just tell him to check out the program here:
http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html

cdpark617

Walk, walk and walk some more!

BlueInkDot

BUMP. This is almost exactly where my boyfriend, Brettj22 started. I know he's gonna miss this forum topic cuz he's in class at work but go ahead and message him and I'm sure he'll be happy to share his story. ^_^

As far as I can tell, he just started going to the gym and seeing a personal trainer, who directed him in how to use free weights and the machines. He started with uber light weights but just didn't let it bother him and he's progressing AMAZINGLY. He's lost like 23 lbs already in like 2 or 3 months or something crazy like that. (I'm so jealous!!)

He also makes sure he at least gets on the elliptical for like half an hour if he doesn't have time for a lifting session, so at least he does SOMETHING every day.

My continuous advice to him is always that DOING SOMETHING - NO MATTER HOW SMALL - IS AWESOME. DO THAT. It doesn't matter what you did or didn't accomplish the day before, just DO YOUR BEST TODAY, RIGHT NOW. If you get up tomorrow and TRY AGAIN, then you will never fail, you will only have speed bumps.

STAY POSITIVE and you WILL achieve your goals.

Good luck!!!

bhankiii

I agree - there is no better exercise for burning fat than walking. Another good option is swimming, if that's available. I remember when I weighed 270 that it was hard for me to walk for any distance because of lower back pain, I had to lose 30-40 pounds before that went away and I could really start exercising. But if he can walk at all - that's the thing to do.

allisonrozsa

Walking & swimming. Swimming is easy on the joints, and walking gets one up and moving regularly (plus it's free).

bcattoes

Walk, walk, walk...then move on to other cardio when he's ready. I lost the majority of my weight just by walking.

Agree with this. Walking is a great place to start, then increase cardio and add strength training once stamina has improved. Start with the basics and never stop increasing the intensity.

cactusphil

I'm going to go in a different direction. Swim swim swim. It's a great whole body cardio exercise, plus water has 12 times the resistance of air so you will build muscle as well. Start with 20-30 minutes and build up.

garciabnm

I started out with walking. At first a mile then 2 then 3. Once that got to be "easier" I purchaced a bike and would alternate days between them both. It was a good start for me. Good luck to your husband!

McBully4

JasonDetwiler

Starting Strength

jcstanton

I agree with most everyone else that getting out and walking is an excellent place to start. If he enjoys sports, he might also look into joining a local sports league. They usually practice one or two nights per week in addition to playing at least one competitive game per week.

cmcollins001

I would suggest walking and lifting.

BigMech

I started out walking, then using the exercise bike and ellipse machine at the gym. I also started lifting weights right from the beginning. This will help him maintain muscle mass while losing weight. As I got fitter, I started adding more challenging cardio exercises like the stair stepper, and then running. I have kept up the weight lifting through out my weight loss.

Terk1968

Biking is also a great low impact exercise.

viglet

WOW!!! Thank you guys so much for your suggestions.

Walking is something I could do with him after work so that sounds like a plan.

For those who have mentioned weights, does anyone have an idea of how heavy and what kind of moves?

Helloitsdan

Powerlifting. Have you seen pro powerlifters?
Lifting is one of the best ways to lose fat and improve composition.

Bob314159

I started walking 20 minutes a day, now I do 60 a day, and aim for 10,000 steps a day total (including just wandering around not exercising) - get a pedometer or a FitBit. 10,000 steps a day has health benefits besides weight loss.

I supplement that with weights (kettlebells), pushups, and using my own body as a weight,

speedracer2007

Most here are suggesting walking however it depends how badly out of shape he truly is. Walking is very good, but its a bit more difficult to reach a heart rate that will put you into a cardio / fat burning zone because most can't walk fast enough at the start.

Swimmming is excellent because it's easy on the joints and you do have resistance working against the water. I too was over 300 lbs and found the statioery bike was the best...it was easy on the joints, and I was able to reach a target heart rate by cycling fast.

Weight lifting / free weights is also excellent just don't use an excessive amount to cause injury. Most gyms have resistance machines to work out on which will work different muscle griups, also good.

IronSmasher

At 6'3" 275lbs I had no limitations.

Start slowly if you plan running due to impact stresses (the same as anyone new to running), but other than that, his stats don'tmake him a special snowflake by anymeans.

cmcollins001

I started out walking, then using the exercise bike and ellipse machine at the gym. I also started lifting weights right from the beginning. This will help him maintain muscle mass while losing weight. As I got fitter, I started adding more challenging cardio exercises like the stair stepper, and then running. I have kept up the weight lifting through out my weight loss.

While I'm nowhere where you are right now..this is pretty much the plan I'm following.

mike_littlerock

I will throw a slightly different pitch.. if hes 300lbs and has not worked out, I would advise seeing a GOOD personal trainer and a visit to his Dr.. get clearance from the doc to make sure there are no health issues to consider. seeing a qualified personal trainer that can perform an analysis specific to your husband (such as an FMS screen - http://www.functionalmovement.com/fms). In other words, ensure no health issues, then evaluate if he has any functional issues to be addressed. the workout program would start from there.. If this is not an option, look into Cosgrove's "New rules of lifting" or rippletoes book "starting strength"

the generic advice of "just walk" MAY be ok.. if he has good knees, etc. but cardio alone is not the answer to everyone. strength training will get him stronger and more able to move around his body mass as well as reduce the chances of injuries (if executed properly). if done as noted in cosgroves book, it will also have a big impact on cardiovascular fitness and burn more fat than cardio alone.

iplayoutside19

In the kitchen.

and do what Mike in Little Rock said.

speedracer2007

Also checkout www.sparkpeople.com they have a lot of exercise you can do at home with a few hand weights or resistance bands...these can be printed out to use at home or the gym.

JasonDetwiler

Is he 6'4 305 or 6'4 395? If he's around 300, at 6'4, that's not so big that we have to use the kid gloves so much. What's his background?

rooster70460

http://www.sparkpeople.com/resource/exercises-printable.asp these can be done at home and there are beginner nd advanced exercises.

JuliesZenpuppy7400

For me when I started out I was 420 pounds and the best thing for me was water aerobics!!! There is stuff I could do in the water that I could not do on land. It was easier on my joints and I got a really good cardio workout.