Exercise at home for beginners with 100lbs to lose?
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i started using the Wii Fit Plus... love it. and even though the balance board has a 300lb limit, there is a workound where it can still be used on youtube...0
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I appreciate that you're trying to encourage me, but I guess I'm just not ready for it at the moment. Perhaps in the future I might go, but right now I just want to make friends with my body in my own time. I just don't feel that keen on doing it, but I am motivated to work out at home.
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I totally feel where you are coming from. It just isn't for you right now. I started out doing 15 mins on the stationary bike then added 5 mins per week. I like the turbo jam dvds.0 -
I'd recommend Leslie Sansone's Walk Away the Pounds
YES! I'm almost at a hundred to lose and I use this!!0 -
Any type of movement is a start. Walk in your house, march in place. Build up from there. I was 150#'s past my ideal weight 1 year ago. I started with a 5 minute walk and added 1 minuted each day. I then added Zumba after dropping the 1st 40#'s and now jog, walk at a 4 mile hour, still Zumba, added kickboxing and boot camp exercises. I also liked "The Biggest Looser" work out DVD. You will find most people do not care that you walked by or are even next to them. Love yourself for who you are
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I used this workout to lose 40lbs of bodyfat in 3mos. I was well into the obese range when I started.This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set). You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set. The explanations of the exercises you'll use for each group are farther below.
Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds
Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies
Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I could come up with dozens more if needed. Google is your friend if you are unsure what an exercise is or how to perform it properly. Youtube is usually a good resource. Remember also, you can always add resistance in the form of a weighted vest, backpack, or resistance bands if necessary.
Explanations of exercise in order of difficulty (easy-hard)
1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.
None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.
The nice thing about this routine is it scales dramatically depending on your fitness level. If you can't do even ONE regular pull up, you can scale it down and do assisted pull ups (legs on a chair), or ballistic pullups (where you jump to provide the initial momentum). It's actually easier to do properly when you're very unfit...because once you're healthy and strong...you're going to be searching for challenging enough exercises to only allow you 5 reps max by the finish of the 5 sets.
If you need any help with choosing exercises, or anything else, let me know!
Keep your diet sensible (500-700cal deficit would be good), eat lots of protein, and the differences will be apparent very quickly!0 -
^^^^^Cris just gave you everything you need right there. That was solid0
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A couple people have already said YouTube -- there are plenty of exercises for every fitness level. Also to start you can use a couple of cans of soup or veggies or full soda or water bottles to use to begin strength training. You can stand against your counter in the kitchen and do leg lifts and/or squats. Just walking around inside or outside of your home will get you started. Once you start add a few minutes more each week. Good luck - I hope you do well!!0
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I had the same mentality going in. I have over 100 lbs as well. The thing is, I went to the YMCA last week, and nervous as hell, but the fear was in myself and it was totally not worth the stress. Nobody stared at me. Nobody was whispering or laughing. Some said hello, and some didn't seem to realize I was in the same room, but you know what? I spent 2 1/2 hours there and I felt like a million bucks when I got home. (And I spent a good part of it in a swim suit, so no, I wasn't walking/working out in baggy clothes, I was totally exposed).
Give yourself and everyone else a chance. It's not as horrible as your mind makes it.
Excellent post! :flowerforyou:
Marching in place in your living room for as long as you can is a good way to begin. That's pretty much how I started back into exercising when I was over 200 pounds. Just try to increase your time every week. Also, there are many other good suggestions here. Best of luck!0 -
Its so hard getting started but the high after exercising is amazing, you really will feel like a million dollars!!
I was heavier before I joined the website (started at 232lbs and now 211) but I started out choosing a tv show at night (something about 30-40mins) and I would walk on the spot during the show then on the ad break I would do some jumping jacks, lunges etc....whatever you feel comfortable with. The time FLEW in because during the walk I was concentrating on the tv!
I recently started running now that I have got some confidence to go outside and have met lots of really nice and encouraging people....everyone likes a newbie because they remember how it was for them starting out!!
Good Luck!!!0 -
Also, if no-one has suggested it- can you swap any driving journeys for walking? It's great cardio!0
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http://www.amazon.co.uk/Gymball-Gym-Ball-Definitive-Triple/dp/B0058HHFVM/ref=sr_1_3?ie=UTF8&qid=1366968293&sr=8-3&keywords=exercise+ball+dvd
i use that as much as i can and i walk every night x0 -
i started using the Wii Fit Plus... love it. and even though the balance board has a 300lb limit, there is a workound where it can still be used on youtube...
this is what I started with too, my Wii. I have several fun games that I use to get my heartrate up, like Wii Fitness Coach where I can do low imact, easy aerobics, and Wii Just Dance, because I really love to dance and it's super fun. I also have the Wii Sport and love to do the boxing challenges on it and it seriously gets my heart rate up there!
Find something you like because that's what you'll stick with.
And once you're in a better place mentally, do try the pool again. I went to the pool for the first time as a 285lb woman and it was intimidating as hell but after the first time I realized nobody was looking at me and if they were I didn't notice them. I use a snorkel (as I don't really know how to breathe and swim at the same time) so I put my face in the water, swim laps for 45 minutes, get out and wrap a towel around me and go change. All I see is the bottom of the pool and the occasional body swimming by. My swimsuit exposure to the public is minimal and I just had to learn that this wasn't about them, this was about ME and I needed this. I wasn't going to let anybody intimidate me or stop me. I hope you reach that place soon because it really is about you.0 -
I'd recommend Leslie Sansone's Walk Away the Pounds
I do this and its easy I started with the 1 mile and now I am on the 2/3mile depending on energy levels I found its a 100 calorie loss per mile e.g 1mile 100cal 2miles 200 cals etc.0 -
I haven't gone through all of the answers here so I'm not sure that anyone has suggested it. But would you be able to get a wii and wii fit board? There is some yoga, strength and cardio exercises on the wii game and there are a number of other games which would definitely get you moving as well. If that doesn't sound like something you would do I really think a good place to start is just walking. Maybe just go for a long walk?0
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I haven't gone through all of the answers here so I'm not sure that anyone has suggested it. But would you be able to get a wii and wii fit board? There is some yoga, strength and cardio exercises on the wii game and there are a number of other games which would definitely get you moving as well. If that doesn't sound like something you would do I really think a good place to start is just walking. Maybe just go for a long walk?
Thanks for the suggestion - I haven't got the money at the moment, but I've heard that the Wii is really good.0 -
Just to update, for the first time I tried Leslie Sansone's 1 Mile Walk on youtube today and I'll definitely be doing it again. Its at just the right level - thanks ever so much to all those who suggested it.
I'll also definitely be revisiting this thread in the future, to look at other exercises to try.0 -
Just to update, for the first time I tried Leslie Sansone's 1 Mile Walk on youtube today and I'll definitely be doing it again. Its at just the right level - thanks ever so much to all those who suggested it.
I'll also definitely be revisiting this thread in the future, to look at other exercises to try.
You do understand that all cardio is going to do for you is increase your deficit? This is great if you want to eat more to compensate and maintain the hopefully healthy deficit MFP (or whatever program you're using to determine your target calories) has set for you...but otherwise it's kind of useless for your goals. Cardio doesn't burn fat, it burns calories. What your body pulls those calories from with no other input is going to be a mix of what it determines to be useless lean mass (usually skeletal muscle), and fat. You're doing yourself no favors (though your scale will tell you you are) if you don't perform some sort of low rep, high intensity resistance training. For the overweight (or anyone else really...though it becomes more difficult to maintain the intensity as you become more fit), the most readily available source of resistance is your own body.
I never understand why people are unwilling to understand or accept this proven fact when they start off. Is it that it appears to be too difficult? Too much effort or work? I really don't know...but it would save them a WHOLE lot more effort and work in the long term (specifically having to go back and correct the 'cardio' mistake) if they'd start the resistance training from the beginning.
Also, I know the above sounds negative, but I'm trying to make a point. If it doesn't stick for you...maybe someone else who reads this thread will catch on and save themselves that extra effort and work. I wish you the best though, and luck in your efforts.
ETA~
This is exactly what I'm talking about...since sometimes a visual has more impact than text. For the record...the picture shows the results of three months of the above listed bodyweight program along with ZERO cardio (other than 5-10 minutes of warmup pre workout). This is what roughly three hours a week of high intensity resistance training, eating at a moderate deficit, and no cardio will get you.
40lbs of pure bodyfat gone.
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Look up Aquabella Aquatard. Maybe this is a swimsuit that you would feel comfotable wearing to lower anxiety.0
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Just to update, for the first time I tried Leslie Sansone's 1 Mile Walk on youtube today and I'll definitely be doing it again. Its at just the right level - thanks ever so much to all those who suggested it.
I'll also definitely be revisiting this thread in the future, to look at other exercises to try.
You do understand that all cardio is going to do for you is increase your deficit? This is great if you want to eat more to compensate and maintain the hopefully healthy deficit MFP (or whatever program you're using to determine your target calories) has set for you...but otherwise it's kind of useless for your goals. Cardio doesn't burn fat, it burns calories. What your body pulls those calories from with no other input is going to be a mix of what it determines to be useless lean mass (usually skeletal muscle), and fat. You're doing yourself no favors (though your scale will tell you you are) if you don't perform some sort of low rep, high intensity resistance training. For the overweight (or anyone else really...though it becomes more difficult to maintain the intensity as you become more fit), the most readily available source of resistance is your own body.
I never understand why people are unwilling to understand or accept this proven fact when they start off. Is it that it appears to be too difficult? Too much effort or work? I really don't know...but it would save them a WHOLE lot more effort and work in the long term (specifically having to go back and correct the 'cardio' mistake) if they'd start the resistance training from the beginning.
Also, I know the above sounds negative, but I'm trying to make a point. If it doesn't stick for you...maybe someone else who reads this thread will catch on and save themselves that extra effort and work. I wish you the best though, and luck in your efforts.
ETA~
This is exactly what I'm talking about...since sometimes a visual has more impact than text. For the record...the picture shows the results of three months of the above listed bodyweight program along with ZERO cardio (other than 5-10 minutes of warmup pre workout). This is what roughly three hours a week of high intensity resistance training, eating at a moderate deficit, and no cardio will get you.
40lbs of pure bodyfat gone.
Thanks very much for taking time to explain about the need for resistance training. Its late at night and I've just come here before bed but will check back to try and fnd out more about what resistance training involves. To be honest I felt really motivated, but after only a few days of exercise I got rather shocked when some wrinkled loose skin appeared on my thighs - I think I must have lost a couple of llbs. I don't know why its come off my thighs and appeared so suddenly, when my weight really needs to come off my tummy. After this happened I just stopped what I was doing and have been very scared that it will get worse - as I still have 100lbs to lose. I know its a bit of a different issue - but I wondered if its related in any way to doing cardio as opposed to resistance/strength training.0 -
Look up Aquabella Aquatard. Maybe this is a swimsuit that you would feel comfotable wearing to lower anxiety.
Thanks very much for the suggestion - take care.0 -
I completely relate to you, icetopaz, in trying to find the right thing for you.
I just couldn't MOVE very well when I started my journey. There was no way I could: do stairs, bend over, twist, bounce, lunge, pushups or do many movements. I've been on the lookout for two years for things I can do.
In Jan 2012, I started by walking to the mailbox. When I measured it on MapMyWalk.com, it was .01 miles (that's 53 feet or about 16 meters)! I didn't go to bed until I walked to the mailbox and back-every day. That's what I could do (barely). I didn't go to pick up the mail, I just did my walk everyday.
After a few weeks, I started going past the mailbox. My mailbox and home were located in a neighborhood/development with sidewalks. My mailbox was at the bottom of a very steep, but short, slope. I started challenging myself to walk up it. And then after that I started to challenge myself to walk to the next cul-de-sac...and the next.
I kept my habit of walking every day, every day, every day. And I kept extending myself little by little. My goal was to make sure it wasn't so strenuous that I didn't want to do it, so I took it really slow. My short term goal was developing the habit and doing the activity.
In Jan 2013, (one year later) I was walking 1.7 miles per day(!) When we went on vacations, my body just wanted to walk each morning! My sister was pretty shocked and said, "Who are you"!? When we moved, it totally derailed my intensity and progress.
In Mar 2013, we moved to a more rural location. No sidewalks. I had to find my solution because walking on the shoulder of a busy rural road with dogs barking is not comfortable nor safe. I ended up driving to a neighborhood with sidewalks to take up my walking again.
In Nov 2013, it was too dark in the morning to walk, so I started doing the health bounce on our rebounder/trampoline.
I'm on this thread because I'm looking for the next step to add to my walking. My routine now includes walking, rebounding health bounce and I'm able to do a 5 minute warm up video on YouTube that I started two weeks ago. I know what I really need to burn fat is to GET STRONG, exactly what crisanderson2 is talking about and that is my next step to find out how to find a workout that I can actually do at home. Right now I'm reading "Burn the Fat, Feed the Muscle" by Tony Venuto.
I'm amazed at what I can do now that about two years ago, I couldn't even IMAGINE doing! It all started with a short, daily trip to my mailbox!
The Fitness Blender Easy Warm Up Cardio Workout is 5 minutes with 10 exercises, each 30 seconds in duration and I modify where I need to.
http://youtu.be/R0mMyV5OtcM 0
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