Getting started when you're THAT unfit - any tips?

Start slowly. I didn't even look at the elliptical until I'd lost 40 pounds.

I was 357 with major foot and knee issues when I first started. I did DVDs and YouTube videos as much as I could, because it was fairly easy to make them low-impact. Turbo Jam Cardio Party (Mix #1) is really good because your feet are pretty much stationary for most of it, and two of the instructors do low-impact modifications you can follow. Before the elliptical, this was my absolute highest calorie burn, period. I burned about 800-1100 calories every time I did that workout, depending on how much I put into it.

Once I lost about 15 pounds, I started walking to condition my feet and knees. I aimed for a half-mile at first, then a mile, and so on. Eventually, I started walking three miles per day. I also did upper body work (DVD) with free weights. If my feet/knees started to bother me, I went back to low-impact stuff.

I also used my Wii Fit once I was under the 330 weight limit. It's not a *great* workout, but it does burn some calories, and it's fun. It mostly helped with my flexibility. You can get an adjuster to make the step a bit higher for the step aerobics, and the running workout is pretty good because you run in place and it gets your heart rate up.

If you have access to a pool (do you have a Y or a university near you?), that's a GREAT workout with no hard impact to the joints. Again, start slowly, and make sure you drink lots of water. It's hard to realize you're getting dehydrated while swimming because you don't feel yourself sweating.

Eventually, I did start the elliptical, but I started slowly (sense a pattern?) I aimed for two minutes, then three, then four, and so on. I add 15-30 seconds every time I go to the gym. I know it doesn't seem like much, but it adds up over time, and it helps ease your body into it. Now my routine includes the treadmill, elliptical, and the recumbent bike. The bike is just for a warm-up, and I use the treadmill to cool down. I haven't started running yet - I set the treadmill to 3.5 mph with a 1% incline (to mimic walking outside). Right now, I'm at 10 minutes on the bike, then 15 on the elliptical, and then 15-20 minutes on the treadmill. My heart rate is usually 125-135 on the bike, 160-170 on the elliptical, and 130-140 on the treadmill.

Also, the calorie readouts on gym machines can vary wildly and are usually inaccurate. Have you considered purchasing a heart rate monitor? I have a Polar FT4. It cost around $50-60, and it's very easy to use. Multiple studies have shown that HRMs can be 9-13% over your true calorie burn, so I just subtract 10% from the final reading. I mostly use it to check my heart rate; the calories are secondary.

The heavier you are, the more calories you're going to burn. I burn twice as many as my friend right now (she's 118 pounds), but I know that won't last forever.

Getting fit and losing weight are two totally different things. You can be fit, but not lose weight.. and you can lose weight, but still be unfit.

Go slow, and focus on one thing at a time.

First get a handle on your food and counting calories.. then focus on exercise.

As far as exercise goes, start off very slow.. like walking on a treadmill for 10 minutes, then 15 minutes, then 20 minutes, and so on down the line.

I agree. Start small and keep adding to that! Walking is easy, cheap and works!

I find starting actually more fun then when exercising for a year. When you first start you get say "ok, eliptical at lowest setting just make it for 10min". Then next week you can try and bump it up 5min. Tracking your progress is so fun cause the changes come so fast. Just have fun no matter what you do. Don't put down the simplest exercises....sure some can do insanity and thats good for them but walking is great also. GL on your journey!

I agree.. start slow and gradually build up.

I'd also re-think using the incline on the treadmill if you still want to use that. Just work on your time there...then as you become more fit you can add in the incline.

When I started working out I started 20 minutes on my stationary bike (which I've since killed)...then built up the time until I was at about 60 min (this over the course of a year)... then when that got too easy I didn't want to add more time, so I added in extra resistance...but bumped the time down. (so maybe 30 or 45 min at the increased resistance instead of an hour).

And with the treadmill... lol.. while I know the incline is great, I still am getting a pretty fantastic heartrate reading doing the speed I do at 0% incline. One thing at a time, right?

When i started a yr ago i could bately go 15mims and burn 160-170 cals. Just keep doing it, dint give up. I know burn 1k everday and lost 90lbs....it takes time

Start small, When I first started walking with a friend we found a walking path at a local park, we swore it had to be a 5 mile trail, it was 1.08 mile, and it took us 40mins to walk it. We did that for a couple of months and as it got easier we added more laps. Then when we could do 3 laps in about an hour, we then joined a local gym to start with the elipticals and circuit weights. Slowly ease into the exercise or you will get sore and feel dizy and get discouraged. As one person said mailbox to mailbox to build up strength and stamina. As you get active if you watch your diet as well the pounds will start to come off and energy levels go up.

Do what you can do. And don't beat yourself up for what you cannot do. Walking is an excellent start, and have you thought about the swimming pool? Most gyms you can walk back and forth in the water and it is so easy on your joints :-)
All the best to you and congratulations I'm starting your journey to better health. Start slowly and remember you're moving forward and that is wonderful:flowerforyou:

I have spine/knee issues and was right there with you. I got frustrated in the beginning because I felt like I was trapped in my own body. I couldn't push it HARD ENOUGH! As everyone here agrees, start slow. The biggest thing is that your heart rate is up. Some days, for me, that was vacuuming. Other days, I could walk 2 miles. The point is, don't push too hard or you'll injure yourself and that can be a major setback. You didn't gain weight in a day, you won't lose it in a day either.

I started working out at very similar stats to you. I have been active before in periods of my life, but this time I had spent 8 months VERY sedentary so it was a body shock to get active again. I jumped right into Zumba classes and would pant for breath, take breaks, see my heart rate skyrocket on my HRM and have to leave the class early, feeling embarrassed at being the "fat quitter". But I just kept going, until I could finish entire Zumba classes, and now I think I am one of the most energetic people at my Zumba class.

Basically, jump in feet first, but not head first so that you'll break your neck. Establish your limits the first few times, and then exceed them in baby steps, bigger steps, and eventually you'll be making leaps and bounds. (Could I cram any more cliches in there?) Above all, progression and consistency are KEY.

i started very slowly...only walking one mile at a time, then worked my way up to 2-3 miles, then about 8 months later, i was into running almost 2-3 miles a day...

baby steps...we all have to start somewhere.

here's a tip. just get started. what you're doing now is fine. it's where i started almost a year ago. walking, followed by more walking, followed by even more walking. contrary to popular belief, losing weight is NOT about massive calorie burns (you just eat them all back!). it's about creating a small deficit and staying relatively consistent with that deficit over long period of time.

don't worry about how much or how little you burned. i never do and never have. each week try to do a little bit more than you did the week before and try to stick to your calorie deficit. that's all it takes.

best of luck.

Your getting some great advice here. Just don't get discouraged. When I first started I would go for a two mile brisk walk. I'd come home drenched in sweat and exhausted. With time my fitness improved, and my walks got longer. By the four month mark I had lost almost 100 pounds and started c25k. It doesn't happen overnight, but with patience, persistence, and dedication you will do it! Good luck!

Congratulations on that 250. You know you worked for it. Next time get 251. Every time you improve, even just a tiny bit, congratulate yourself.
Remember that's 250 you wouldn't have burned sitting on the couch.