I haven't strength trained since high school...

FortWildernessLoopy
FortWildernessLoopy Posts: 62 Member
in Fitness and Exercise
...and I am severely, morbidly obese. I am starting with aerobics but I also want to start with beginning strength training( ie with cans and resistance bands only). I've seen workout plans that start with things like 'do 100 squats, 50 burpees, 25 sit-ups etc" and the only thing I got out of it was a stomach cramp laughing so hard... also I have no idea what a burpee is. I have no health issues outside of having asthma and since I will be working out at home I can always stop if I have an attack. I am only limited by what my body is able to actually do at this point which isn't much. Does anyone have a beginning, weekly workout regime they would recommend?

Replies

  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    Nothing? lol
  • Marcia315
    Marcia315 Posts: 460 Member
    A burpee is the new fangled name for a squat thrust.

    They suck.
  • Sinisterly
    Sinisterly Posts: 10,913 Member
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • ghosthackexe
    ghosthackexe Posts: 181 Member
    Well this is just my personal opinion but I feel like maybe cardio would be a good start I only say this because you used the words "severely, morbidly obese" I've started trying to lose weight to and I stick to High intensity cardio and also I know 100 squats might seem like a lot but once you drop weight they actually get a lot more manageable for myself I could barely do 10 pushups now I'm doing 50+ just something to think about I definitely would start slimming down before you start trying to tone with body weight exercises again just my personal opinion. If your looking for workouts to do at home I would recommend Insanity, T25(Personal fav), and Fitness Blender.

    Best of luck hope everything goes well
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    I agree with the squats and burpee recommendation and I would add rows (you can do that with the bands).

    Consider doing a circuit with squats, burpees and rows. Rest for a minute and then do another circuit. As you build up endurance, you can add circuits and or weight to the squat and rows.

    Here is a link to a burpee: https://www.youtube.com/watch?v=PYfNA_lmkHM. There are thousands of videos that include modifications to the burpee to make it easier for beginners (e.g., do the push up portion from your knees or with your hands higher than your feet (hands on couch or chair)).

    Enjoy!
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    I started with You Are Your Own Gym (Mark Lauren).

    He also has another book specifically for women, Body by You.
  • krawhitham
    krawhitham Posts: 831 Member
    I started my weight loss at just "obese" and I'm now "overweight" and I still can't do one burpee.

    I started out just walking 10-15 minutes a day. It turned into walking 30-40 minutes, which after 3 months turned into intermittently jogging.

    Now, I can run *very* slowly for 3 miles. I still cannot do one burpee. Focus on things that increase movement, that aren't impossible for you.

    I don't care if I'm ever able to do a burpee. They're not the only exercise in the world. But, I do plan on adding some dumbbells soon for weight lifting.
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    Thank you all very much! At the risk of TMI, I am power walking (knees all the way parallel)/jogging for 30 minutes each day on the Wii fit but without the thigh gap the friction starts to hurt, lol. I want to keep up the cardio (today is boxing on the wii) but just want to throw in some beginning strength training to retrain my muscles and increase my flexibility. I am able to do maybe 10 squats but man I pay for it later. It's not stopping me, I earned every bit of pain for not doing crap with my body for the last decade, but it still hurts :D. I want to do a bit with my arms. I've always been weakest there. At my peak physical condition I could bench 100lbs and leg press 310. Come to think of it, I leg press more than that now when I squat, lol.

    I will start with the band and move to weights later.
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
    This looks doable. What I can't do, I can build up to in the forseeable future! Thank you
  • ndj1979
    ndj1979 Posts: 29,136 Member
    pick up a copy of starting strength and/or new rules of lifting for woman …

    those should point you in the right direction...
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    .... If your looking for workouts to do at home I would recommend Insanity, T25(Personal fav), and Fitness Blender.

    Best of luck hope everything goes well

    Thank you! My husband does the T25 and he LOVES it! Too much for me at the moment. I need to look into Fitness Blender but the name sounds a bit scary, lol
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    I agree with the squats and burpee recommendation and I would add rows (you can do that with the bands)...

    I'm assuming rows are like a rowing machine but with the bands? is there a tutorial I can look at? Sorry, I haven't tried anything like this since PE :/
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    I started with You Are Your Own Gym (Mark Lauren).

    He also has another book specifically for women, Body by You.
    I'll definitely look into it!
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    I started my weight loss at just "obese" and I'm now "overweight" and I still can't do one burpee.

    I started out just walking 10-15 minutes a day. It turned into walking 30-40 minutes, which after 3 months turned into intermittently jogging.

    Now, I can run *very* slowly for 3 miles. I still cannot do one burpee. Focus on things that increase movement, that aren't impossible for you.

    I don't care if I'm ever able to do a burpee. They're not the only exercise in the world. But, I do plan on adding some dumbbells soon for weight lifting.

    This made me laugh! When I was in high school (fantastic shape) I didn't want to run in PE so I chose weight lifting for my PE credits. I accidentally chose the time with the whole football team. We had to max out on everything and I had to do the squat with the barbell on my shoulders (can't remember the name). I couldn't even do it with just the bar and no weight. I went down and just waited for my spotter to lift me back up. I said the same thing, I don't care if I am ever able to do one, lol.
  • FortWildernessLoopy
    FortWildernessLoopy Posts: 62 Member
    pick up a copy of starting strength and/or new rules of lifting for woman …

    those should point you in the right direction...

    Thank you! Are these books or DVDs?
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    pick up a copy of starting strength and/or new rules of lifting for woman …

    those should point you in the right direction...

    Thank you! Are these books or DVDs?

    These are books, both available on Amazon. You would probably need to work up to them, but you'll definitely get there.

    Also, at risk of TMI, get a tube of Body Glide at Sports Authority or online. It's great stuff. You will appreciate using it before walks or running.

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