Too big to exercise?
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Your never to big to exercise. Any little movement we do burns calories. You just have to start slow. Walking is a good way to start. Just remember, Rome wasn't built in a day=]0
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Put those sneaks on and go for a walk. Even if it just to the end of the driveway its still moving and you will build from there. I totally get you at my biggest and I am 5'9" I was over 400. I am 100lbs lighter and still not tiny by any means but I try to do something at least every other day.
You go girl!!! as my daughter would say "I refuse to sink"
Hugs,
Ann0 -
I started with just walking for about three weeks or so. Then I decided I really wanted to train with kettlebells, so I got one of those and worked with it (in addition to the walking). After about three months of all that stuff, I'd dropped around 35 lbs and was interested in lifting again, so I joined the gym. I'm still keeping up all three of those activities, and doing great.0
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[GREAT RESPONSE & ENCOURAGING!! ((HANDCLAPPING FOR YOU SIR!]
I haven't read all the things in here. I have read a few that say I was heavier and I ran or I went gung-ho and you get used to it. Exercise is exercise is exercise. The best exercise is the one you are comfortbale doing and will consistently do. I started at about 465 pounds. My exercise consisted of walking to/from work Monday through Friday. (That's about .6 miles each way). After a few months, I added a 15 minute walk on my lunch breaks and would walk about 2 miles on Saturday mornings. A few months later, I was walking to/from work, on my lunch breaks and was in the local park walking another 2 miles every night. Before long, that 2 miles was 4 miles and then sometimes 6 miles. A lot of times, I was still wearing business casual attire (with proper shoes for walking.) You don't have to be all ging-ho. You don't even have to do things that require workout clothing. You just need to get and keep moving.
What you eat is going to be 80+% of your weight loss anyway.
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Hi.. I am 5'1" and started out at 228 pounds so I know where you are coming from. I started my journey with walking or getting on the elliptical machine. And sometimes swimming if you have that option. Leslie Sansone has a great dvd called walk away the pounds. You can do it at your own pace, and don't beat yourself up if you cannot complete it. It will take time, but before you know it you will build your endurance. I am up to five or six days a week, intense cardio, workout classes, interval training, and three strength training sessions a week. You can do it, stay focused and you will get there. You can add me for support!0
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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?
some " toning" exercises you can start now.
squats, bench press, rows, dead lifts, over head press, pull ups ( assisted), dips ( assisted)
I second this. I also do wall push ups (you can youtube it). I would start with walking as well as body weight exercises. Body weight exercises are awesome when you are just getting started. You don't need any equipment, you can do them at home and they don't require alot of time.
I actually weigh more than you right now but I am a little taller. I started slowly with walking and still do walking but I also lift 3 days a week doing Stronglifts.0 -
WALK! 7 months ago I was 5'6 and almost 300 pounds. I started walking almost every day at the park after work. Meeting up with friends or having a support system that asks you daily "Did you walk today?" really helped me. When I lost all the weight I was going through a hard breakup and the walking helped me relieve stress and for once not think about my ex and what he was up to. Now that I've lost almost 50 pounds (25 lost before I joined MFP) I started logging my steps with my bodymedia (a pedometer would work too). Get a pedometer and start logging your steps and have a goal to reach everyday. My goal is to have at least 5,000 steps done before I leave work at 4:00.
All the best to you and feel free to add me!
Emily0 -
I would say start with walking and you can even do interval walking....
say warm up 5 minutes at a slower pace
30 seconds a faster pace (you should be breathing hard)
2 minutes nice steady even pace (should be easier to breath)
repeat 30 second/2 minute cycle for up to 20 minutes
5 minute cool down at a slower pace
Build up to longer fast paced intervals
Build up to longer total time
Only change one factor per week. You should do you current cycle for at least 3 weeks before trying to switch it up.0 -
Last year I did my first 5k at 380lbs
I did my first 10k at 350lbs
I did my first triathlon at 340lbs
You're not too big at all..Just get out there and do it...
I LOVE LOVE LOVE this answer!!!
Look, you're at 4 pages now of people echoing the same sentiment: You're never too big to exercise. You just gotta want it.
I started at 250 pounds. Treadmill walking. First slowly, then I sped up the machine as I became more comfortable. Then I got some small handweights and started adding that in. Then I got an exercise bike and added that in. The treadmill kept speeding up and the next thing I knew I was jogging. Before too long I was doing 5K's.
Eventually I was doing long road races and triathlon. This took about a year to reach. It's definitely a slow process. I caught the triathlon bug and was hooked after my first one. Since then I've raced numerous Half Ironmans and and 1 Ironman, though I'm training to add my 2nd this autumn. I'm not fast - not even close. I always finish toward the bottom. But I don't care. It's still more fun than sitting on the couch.
I'm still big. I struggle to eat properly. I probably always will. But I still try. In the meantime I refuse to let being big stand in the way of fun. I have a motto: "If it's not fun, I'm not doing it." I think this is why many people fail. They may internalize this motto without realizing it, then try to do things they just don't enjoy. It's a recipe for disaster. You MUST find what's fun for you. Then start yourself out slowly. Build up to greater and greater levels of competence. Then, before you know it, you'll be doing things that today you'd never think you could do. Like riding 100 miles (at one time!!!) or dead lifting a gazillion pounds or running a marathon or backpacking to the summit of your favorite mountain. The possibilities are endless.
But you won't figure any of them out until you figure out what makes you go, "WOW!, that was fun."
Good luck! Have fun!
TriJoe.0 -
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?
Like others have said - WALKING!!! Walking outside, walking on a treadmill, walking DVD's (I highly recommend Leslie Sansone's walk at home DVD's). Also don't be afraid to try other types of workouts......that's what the modifications are for, keep it low impact until you build up your fitness level.0 -
Just start slowly....it will take time to get your body used to moving. If you jump right in with all these hard routines, you will fail because it is just too hard. Any movement is good. Walk in place....move your arms....simple stretches....eventually you will be able to go longer and do more physical activity.0
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I would say start walking. I started this site weighing in at 265 and am now down to 250. I have also lost inches and I can feel it in my clothes and am now wearing a smaller size. I started walking and logging food calories on a daily basis. I fell off a bit last year but am now back on track. So, I would say start with walking as I really don't think you can go wrong with that.0
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No, you are never too big. I started exercising at 380lb. I took up running (and ran a 5K at 330lb), spin classes, group classes at my gym, the stairmaster, swimming...you are never too big. The mental aspect and lack of confidence may make you feel like you can't do it, but YOU CAN.
Just get up and go.0 -
Walking is a great start. If it hurts your joints, you could also try a stationary bike, or water exercise in a pool. Even walking through water up to your neck is work, yet very gentle to your joints. Walking is the least expensive option, though I would suggest getting some good shoes for it.
Good for you for wanting to take care of your health, now!0 -
Like everyone else is saying... just start with walking or use the elipitcal. Everyone starts somewhere. Good for you for realizing you needed to make a healthy change! Feel free to add me if you'd like.
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WALKING WALKING and WALKING add in a swim if you want tho !!! :bigsmile:0
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Not sure if anyone's said it, but make sure you check with your doctor first to see what you are physically capable of and what is safe for you to do.
Other than that, I agree with walking and starting gradually. Lots of good suggestions in this thread.
Best of luck.0 -
Start off by dieting and walking! After a month or so you'll have lost enough weight to start jogging and doing strength training. Aim for half a mile every day and increase speed and distance as you begin to feel comfortable.0
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You can do anything you want to do. I was 218 pounds swimming/running/lifting.
Hurt myself - well kind of an old injury that reared its ugly head and took me away from lifting.
Now I weight 211ish... finished insanity 2 weeks ago (I went from no exercise to doing Insanity) . It is honestly about attitude, can your body handle it? Well you wont know unless you try, you don't have to do something a million times - if you can only do it 3 times with correct form than next time try for 4. Some exercises require modification, but do the modified until your strong enough to not do it.
Or you could change your diet and just walk, and then add. I honestly believe you are never too big to exercise, you may be too big to do something but there is always modification or finding something else that works until you can do it.0 -
biggest loser dvds are good, 30 day shred, etc. just modify to the best of your ability. movement is the key. as time moves on, you'll adapt. also, i bought myself some good wrist braces for the push ups, etc. they are good for starting out and giving those weak joints a little support. as you progress, stop using them as you don't want them to become a crutch, but at first, those extras help.0
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This is a great thread and can be summed up in two words:
Just start0 -
there's a biggest loser workout video you can buy at the store and the people in the video doing it are over 200 pounds themselves it may be hard but just push through it you can do it!!!!0
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I'm 5'2 and I started out at 250 and I have bad knees so I was discourage to start working out. I started with Zumba I was uncoordinated and awkward but it was fun and burned a lot of calories. Try something that’s fun and doesn't make you think about exercising.
Now im 209 2 months later and i'm having fun loosing weight.0 -
I have 100+ to lose, so I definitely know how you feel about not being able to do an exercise the way a thin, fit person can. But don't even try to! You will drive yourself crazy, maybe start to feel bad, and can hurt yourself. Just do what you can. Start by walking, using the elliptical, or if you have access, a pool. In time, you will be able to challenge yourself and try more and different things. I do suggest some light weights and strength training, too. You don't need to join a gym if it's not i the budget. You can buy some 5 lb weights even at Walmart to get your started.
I am 5'5", 271.8 lbs, and just started Yoga and Spinning. I still can only do a few push-ups. But I'm working on it. If you take it somewhat slowly, and build upon each workout, you will get to a level where you are comfortable doing anything and will want to challenge yourself. Just remember....
The more you do, the more you can do.0 -
I'm 5'2 and I started out at 250 and I have bad knees so I was discourage to start working out. I started with Zumba I was uncoordinated and awkward but it was fun and burned a lot of calories. Try something that’s fun and doesn't make you think about exercising.
Now im 209 2 months later and i'm having fun loosing weight.
This!!
I let go of my gym membership a long time ago and I do not want another one.
I can do plenty at home and outside for free.
But being winter I was limited to indoors. Also, I was very out of shape. I started with what I could handle and worked up.
I have always hated exercise and could never stick with a program before.
I started with my Wii system. I have several Just Dance games and I bought Zumba also. After starting MFP, I played those games several times a week to get some activity in. I walked as much as possible. It’s cold out, so we go to the mall and do laps there. Sometimes in the evenings and almost always on weekends, before it opens.
Then I saw the infomercial for Rockin’ Body (by Beachbody) and being that it was only $20, I decided to try it. I completed all 4 weeks of it, and then started Jillian Michaels 30-Day Shred (I’m on level one, today will be day 8, 2 more days and I go up to level 2). I still do the Rockin’ Body workouts along with the JM30 and I’m looking for MORE programs! I’m determined to complete the JM and move on to Turbo Fire.
Never would I have thought that I could or would stick to a program or a routine this way. But now that I am IN, it’s gotten easier to endure longer and tougher workouts, and not only that, it’s even hard for me to do a rest day – I *WANT* to be up and moving!!
For now, do what you CAN. If you feel it’s too tough to do one activity – find or adapt another to your own comfort level. As long as you start somewhere, you will get up there to a level where you can do more or different things. Don’t be afraid to challenge yourself. I used to say “I can’t”, and “that’s too hard” – and that got me NOWHERE. Finally I started saying “I can’t… YET… but I will!!”
I don’t care if I have to modify a move, or if I can’t use bigger handweights yet… I’m doing what I CAN do and I will get there, the point is at least I am doing SOMETHING.0 -
Seconded on the Leslie dvds. You can preview a lot of them on youtube or on collagevideo.com to see the various intensity. Most are pretty easy, though there are a few with bits of jogging involved. There is one that says something like start in the title that is a bit slower. I'm 5'5' 260 and have had no problem with any of the ones I bought yet. For strength training I got the Petra Kolber strength training for beginners and so far I am liking it. Don't be hard on yourself if you don't get everything right away or have to modify either.
Someone recommended biggest looser. There is one of the BL I tried that isn't bad, that's the Power Walk one. There are bits of jogging or sprinting or jacks, but they are short and have someone doing an easier non jumping version and nothing involves floor work or things where fat would get in the way. In general though I wouldn't recommend most of them for just starting out though. I did some rather obsessive previewing on youtube and collage. Most look fairly hard for bigger people . There *are* bigger people on the videos, but my guess is they've been working out on BL for a while and aren't really beginners despite the weight. It also seems BL generally has the attitude that you should keep pushing yourself even if it really hurts. That sort of attitude is what I experienced in gym class way way back, that turned me off exercise entirely for far too long. Sore is fine, but if I screw up my knees doing jacks and can't walk..well that's not helping anything.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!0 -
biggest loser dvds are good, 30 day shred, etc. just modify to the best of your ability. movement is the key. as time moves on, you'll adapt. also, i bought myself some good wrist braces for the push ups, etc. they are good for starting out and giving those weak joints a little support. as you progress, stop using them as you don't want them to become a crutch, but at first, those extras help.
Oh what kind of wrist braces did you get? I think I need these. I've been trying to do pushups and even the knee ones the wrists hurts a bit. I type all day for work and don't want to bung them up.0 -
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.
^^^^ this is what I came here to say, Deevaa is wonderful.
I started lifting at around the same weight she did, there were some adaptations I had to make. I also started running at that weight. I'm still heavier than you are, and close to your height.
Here is what I can tell you:
Compression pants can help you control the jiggle
Get the best sports bra you can afford
Same with shoes, get the best ones you can
Understand that at first it's going to feel uncomfortable and take some getting used to. You really just have to push through it, it will get easier and more comfortable. Sometimes the mentality of "find something you love to do" works, sometimes it doesn't. The thing is, I hated running when I started, I hated hiking up hill, I detested lifting. Those are now my 3 favorite activities. Sometimes you have to make it through the hard part to get to the good stuff.0
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