Too big to exercise?

McManda89

Up until now I've been raised and lived in a lifestyle where sedentary was encouraged and almost praised. Now I'm at the very unhealthy weight of 220lbs at 5'2 and only 23 years old.

I want to be healthy for a number of reasons; I like to be active and involved with out door activities, I want to have energy to keep up with my daily life, and above all I want to feel great about myself.

But I've tried looking up all kinds of exercises and routines, cardio and strength, but with the amount of body fat I have lots of poses and such almost hurt to do because of the contortions the stretches require to effect my muscle. As embarrassing as it is to say; the fat is in the way of doing a complete crunch or knee-high, or even push-ups.

Where do I start? I literally -can't- do a lot of these muscle-toning activities. Is walking/jogging/cycling really my only option for now?

For some of you "bigger" folk, or some of you that started "bigger", what did you do to shave off your initial inches?

JamBlaze

I really would say "just" start with walking. It's really tempting to go all out at first, guns-a-blazing, which puts yourself at high risk of total burnout or worse - doing yourself an injury. Walking can still be a terrific challenge, which you can vary by time, speed, incline, and type of terrain. It's also much kinder on your joints than jogging. Start off slow, keep at it, and I bet in just a few weeks time, you'll already begin to feel the benefit. Good luck!

SLLeask

I am absolutely no expert, but if it hurts you to do the exercises then if I were you I would start off slow and build up. You can walk, cycle, swim... even use the elliptical type machines that don't need any contortions! And Just keep pushing yourself a little more each day and once the fat starts to budge out of the way you will get more bendy and be able to do anything you want, the sky will be the limit! Good luck and you CAN do it!!

juleszephyr

I am only 5'3" and starting at 260lbs. My best advice is take it slowly and build up some stamina... For calorie burning try walking and swimming and if you feel you want a bit more try some of The Biggest Loser workout DVD's. They are designed for bigger people, but don't overdo it to start with or you will just give up...

You can do this. Good luck and add me if you like.
Jules xx

HollyColeman91413

im 5'5 and im 377, so i get ya!!! there will be days where it hurts but if your just startin out, i would do a brisk walk. I found just starting out i LOVEEEEEEEEEEEEE turbo jam or any kind of kickboxing video. but turbo jam is my fav do to the fact its not that intense for us bigger people. i have worked up and moved onto the more intense workouts now. But do what your body is comfortable doing eventually you will be able to do something more.

McManda89

I really would say "just" start with walking. It's really tempting to go all out at first, guns-a-blazing, which puts yourself at high risk of total burnout or worse - doing yourself an injury. Walking can still be a terrific challenge, which you can vary by time, speed, incline, and type of terrain. It's also much kinder on your joints than jogging. Start off slow, keep at it, and I bet in just a few weeks time, you'll already begin to feel the benefit. Good luck!

Thank you so much. I am lucky enough to have a community center that doesn't charge for using their indoor track and basketball court so I will start with doing some walking up there. I also joined the 50 miles in April challenge so I'll see if I can accomplish walking all 50!

I am absolutely no expert, but if it hurts you to do the exercises then if I were you I would start off slow and build up. You can walk, cycle, swim... even use the elliptical type machines that don't need any contortions! And Just keep pushing yourself a little more each day and once the fat starts to budge out of the way you will get more bendy and be able to do anything you want, the sky will be the limit! Good luck and you CAN do it!!

Thank you for your encouragement! I do have an elliptical machine, and I have tried using it but my legs are terribly short and it's kind of like putting a 7 year old on an adult bike, and they can't reach the pedals haha! But my local community center has a lot of cycles in different shapes including some that you can even lean back in. I'll have to see what it costs to get to use that kind of equipment. Thank you for your imput. I also didn't even think about swimming but that will take a LOT of courage lol.

twelfty

another one for walking here, set a certain distance say.... 10 miles, time yourself and keep trying to improve your time add this to a decent diet and you'll see the pounds fly off

dakotababy

I would highly recommend to start with Leslie Sansone Walk At Home dvds. They are absolutely wonderful for those who are larger and just starting out. They are not intense with the moves, and it is not hard to do at all. Leslie is very good at motivating and reminding you that if the miles are getting to intense to just "go back to walking".

I have done these dvds to lose my first 40lbs (I started at 250lbs). I am going to be starting turbo jam here soon to step it up a bit, but yeah - Leslie Sansone...very good place to start! (You could probably find some of the miles on youtube) and the dvds are really cheap. They are usually sold at Walmart for like 10 bucks a dvd.

Good luck!

todayis4me

I am couple (2) inches taller than you and was 60 pounds heavier when I started......JUST START MOVING! Cardio will start the process do what you can....walk /treadmill/elliptical/bike......start stretching using those muscles ....and keep trying! Don't let anyone tell you that your too big to exercise ! And it should not be painful like an injury but at times your journey will not alwAys be comfortable you gotta put an effort to keep going ! ( make sure your doc knows your plans too)

toomuchbootyindapants

I was 220 when I started and everything hurt. I cried sometimes when I had to walk upstairs because my knees were in so much pain. I started off with walking.....indoors. I did Leslie Sansone's Walk Away the Pounds 1 mile DVD and gradually increased the time and distance I did it. Eventually as the weather got nicer I moved outside and walked, always trying to increase my pace a little, toss in a tiny bout of jogging here and there, whatever I could do to challenge myself. The weight came off slowly, my knees got stronger, and it stopped being so painful. I also did a lot of Wii Fit games in an effort to introduce variety. Also some Dance Central or Just Dance. Anything, really, to get my butt moving. Eventually at 185 lbs I did C25K (Couch to 5K) and at 180 lbs I did 30 Day Shred. THEN...I discovered strength training through Chalean Extreme and followed that with New Rules of Lifting for Women.

It can be done...it's going to take some patience as you strengthen your body. Don't give up. Get yourself a good playlist of fun songs and have at it.

kar328

I'm 5'2" and 228 and totally get it. Walking and the elliptical are great. You'd be surprised what you can do in a short time. I started the 30 Day Shred DVD in March and even though the belly gets in the way of a lot and I hate to bounce, I do some of the modified versions - one of the people on it does the lower impact stuff while the other one goes all out. And I notice an improvement over time, I can do more. Strength training is important too, you can do things at home, there are lots of sites for home workouts. YouTube has a lot of great videos. Started doing the 30 Day Squat Challenge yesterday, I'm hoping for a time when my squat doesn't involve my belly resting on my thighs.

Good luck.

Stasiasaurus

If you have access to a pool, swimming is good cardio exercise that's easy on your joints and adjustable to your current fitness level (switch up time, distance, speed).

dakotababy

http://www.youtube.com/watch?v=oBgB_cqDiXs

Here is a beautiful example of Leslie Sansones exercise - very simple, yet after 1 mile, you will be sweating!

maegmez

At 220, you are NOT too big to exercise. At 240, I started running. I do believe that if you are not sure of your health to get checked by a Dr first.

Just get out and exercise and don't let anything or anybody around you, stop you. I wear running tights and tees and at 173 pounds, I still have my apple, but it's comfy, makes me feel sporty and and when I'm done, I feel amazing for completing it.

You can also run the stairs or take a low impact class. I just discovered classes and I love them! I was the biggest person in my body combat class but I still kept up. It's just great having people around you trying to accomplish the same goals.

Weighinginwithmy02

find any exercise that you like, be it riding a bike, swimming, water aerobics, jumping on a trampoline, walking in your neighborhood, doing videos at home on the Wii (I do the Fitness Coach workouts) and just keep doing it. You will find yourself getting more fit within a few routines, and within a few weeks you'll notice a big difference in your mobility and flexibility. The most important aspects of starting is finding something you like (and will therefore keep doing) and keep doing it! It'll come. I started at 301 pounds, so yeah, you can move.

ThreeKeys_

Dude, I'm 313lbs and I train four times a week for American Football (In season) and am in the gym another four times a week.

I know how much it hurts afterwards and the day after but after a few weeks of a routine and warming up/cooling down properly and you don't feel it so much any more. The pain turns into an ache and then the ache turns into... Well, kind of a healthy feeling knowledge that your body has been worked.

Get on it!

xampx

Walking actually burns a lot of calories. I walked 20 minutes the other day and burned 220something calories according to my heart rate monitor. Even if you can't walk far, aim to walk around your block a couple of times a day, and gradually increase.

succubaeangel

http://www.youtube.com/watch?v=oBgB_cqDiXs

Here is a beautiful example of Leslie Sansones exercise - very simple, yet after 1 mile, you will be sweating!

+1 Low impact, good workout!

ThreeKeys_

Another point to make, looking at your profile you say "I always feel like people are judging me."

That was my biggest hurdle and I would make all kind of excuses about why I couldn't exercise, including being too big but really it all boiled down to being embarrassed and thinking everyone was looking at me thinking "What's that fat idiot doing!".

What I'd say to that is that the vast majority of people will be nothing but encouraging and supporting, and those who aren't? Hey, who gives a shi* what that moron thinks?

chinatbag

I think it is different for everyone. I started off at 300+ lbs at 5' 11". Now I'm about 230 lbs. I still don't run, bad knees and bad back etc. I used to try to work out and then injure myself every few weeks. I dropped a lot of my weight purely through low carb and caloric deficit. Now I go to the gym weekly, about 3-5 days per week. I really recommend that if you do exercise, do it safely, as in, don't skimp on learning proper form and getting good equipment (shoes, gloves, etc). Best of luck. You can do it!

McManda89

Thank you to EVERYBODY for all your encouragement and support. I will definitely be looking up Leslie Sansones when I get home!! I purchased a 30 Day Shred DVD a while back ( Actually now that I think about it... it was a year ago ) And I never even took it out of the plastic because I was afraid that I wouldn't be able to do it, and didn't want to feel like crap because I wouldn't be able to keep up. But after all your posts and positive reinforcement I will slip it in to my DVD player and give it a try after a couple of weeks. c: Thank you all again, I will remember you when I'm making MY Success thread.

DawnieB1977

I'm 5'6 so i guess my body fat would've been lower, but I started off at 220. That was 8 weeks after my 2nd baby had been born.

I did a bit of exercise in pregnancy, and I was going for walks right up until my daughter was born, and she was 12 days overdue, so I guess I never lost my fitness properly, although I did put on a LOT of weight. Maybe i'm lucky but I never hurt from exercise even then.

So I went right back to working with a personal trainer doing strength and weight training as well as lots of cardio. Obviously I started off gently but it didn't take me long to build up fitness.

You are young (I was 33 then) so you should be fine. Just build up to it slowly. Maybe try swimming and aqua aerobics and lots of walking. You could also try aerobics. My instructor always shows low impact alternatives for people with knee problems or whatever.

As for people judging you....seriously, no-one cares. I mean that in a nice way. I went to the gym a lot on my first pregnancy and I don't think anyone looked at me! To begin with I probably just looked bigger rather than pregnant!

bobbyunangst

I would highly recommend to start with Leslie Sansone Walk At Home dvds. They are absolutely wonderful for those who are larger and just starting out. They are not intense with the moves, and it is not hard to do at all. Leslie is very good at motivating and reminding you that if the miles are getting to intense to just "go back to walking".

I have done these dvds to lose my first 40lbs (I started at 250lbs). I am going to be starting turbo jam here soon to step it up a bit, but yeah - Leslie Sansone...very good place to start! (You could probably find some of the miles on youtube) and the dvds are really cheap. They are usually sold at Walmart for like 10 bucks a dvd.

Good luck!

I also started with these Videos, so did my mom and we are both bigger women. Although I do have a few extra inches in height on some of you at 5'8" and 260 I have been using Leslie's videos and lost my first 10 lbs during my first month. I just don't seem to have the cordination or "moves" to do the kettleworx videos or the kick boxing styles that I see. I've never been able to do push ups or situps like your traditional work outs seem to push you to do.

Best of luck to you all. I'm sticking with leslie for at least another 30-40 lbs

nz_deevaa

Here is a post I wrote about lifting while heavy:

http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting?hl=Fat+girl+deadlift

And squatting:

http://www.myfitnesspal.com/topics/show/924179-fat-girl-squatting

I started at 276lbs (125kg).

In the photos in the squat thread 220lbs/100kg.

linsey0689

I want to give my size so you know I am 5 foot 8 inches and weigh 259, when I started MFP on 1/20/13 I was same height and 285 pounds. Oh and I am 20 years old.

So two months ago I felt like you I was like I can't really get up the stairs that good I don't belong in a gym. I could do about 5 crunches. But I just start I said the sooner I start the better it is. So I am not sure if you have a gym member or not, I go to the YMCA and love it. But just set goals for yourself like 20 minutes of cardio like walking outside, riding a bike or if you are at a gym maybe try the some cardio machines. It is do able, you just have to get started because once you do it will get so much easier. After about 2 and 1/2 months I can now do 15 minutes warm up on the treadmill, 60 minutes of strength training, 10-15 minutes of the bike, about 60 crunches then 30 minutes of elliptical. I do this about 3 days a week. I just push myself hard everyday and remember it will all be worth it at the end.


Feel free to add me anyone really, everything of my is open.

Weighinginwithmy02

Thank you to EVERYBODY for all your encouragement and support. I will definitely be looking up Leslie Sansones when I get home!! I purchased a 30 Day Shred DVD a while back ( Actually now that I think about it... it was a year ago ) And I never even took it out of the plastic because I was afraid that I wouldn't be able to do it, and didn't want to feel like crap because I wouldn't be able to keep up. But after all your posts and positive reinforcement I will slip it in to my DVD player and give it a try after a couple of weeks. c: Thank you all again, I will remember you when I'm making MY Success thread.

Just keep it in your mind that maybe the first time you won't be able to do it all and maybe not even the second or third time but eventually, with enough persistance, you'll get there! There is also nothing wrong with taking a break inbetween if you really feel you can't continue on during the video. Walk in place to keep your heart rate elevated until you find that you have enough breath and energy to continue. Just don't give up! Push yourself to work hard but also be kind to youself. It's a delicate balance you have to find.

MissMormie

I purchased a 30 Day Shred DVD a while back ( Actually now that I think about it... it was a year ago ) And I never even took it out of the plastic because I was afraid that I wouldn't be able to do it, and didn't want to feel like crap because I wouldn't be able to keep up. But after all your posts and positive reinforcement I will slip it in to my DVD player and give it a try after a couple of weeks. c:

If you're having trouble with doing some squats and things then the 30 day shred is not for you just yet. Of course, try it out if you want, but remember that it will be Very Very heavy for you. I strongly suggest looking into the walking program other people recommended, or try swimming. Yes swimming is scary, but it has great benefits too. It'll help with your stamina, it's low impact on your joints, it engages your whole body, it trains strength as well as stamina. And by being out in your bathing suit often you'll get more confident about your body as well, just being in your bathing suit twice a week will help you feel less awkward.

Try and pick something you can keep up for a longer period. Starting the 30 day shred just to give up after 2 days it's horrible for your motivation. After a month or two, or six or even a year you will be ready for it. As long you don't quit you will reach the point where you want to be.

Keto_T

I am 5'3" and started at 248. Lost some and then found MFP. and lost some more. You absolutely can exercise. I've done Cage Fitness (look up on youtube), boot camp style workouts (videos and classes), yoga, lifted weights, elliptical, assisted pull ups, walking and I tried running-not a fan. Just find something you like and keep trying it. Make it a habit. Have fun. Yes, you'll get sore. Yes you'll need stock in ibuprofen and Ben Gay but it GETS BETTER. Not easier, just better.

Calliope610

I am 220lbs, 5'4" and 50 years old. I do cardio (C25K) 3x/wk and today start SL5x5 3x/wk. You are not "too big" for exercise. Friend me if you like. I am here daily with an open food and exercise diary.

witchy_wife

You can do it! Start with walking and swimming and just being generally more active (walk to places you would have previously driven, always take the steps etc). These kind of things burn off loads of calories and the weight will be moving before you know it!

Just a point about 30 day shred. It does have quite a lot of jumping and squats in there that can be harsh on joints not used to it. So even if you can't do those bits, just keep moving and do what you can. March on the spot or anything just to keep the heart pumping. You got this!!!

AngieM76

You are not to big to exercise. Start slow with walking or swimming.