beginner bodyweight routines for morbid obese

lissdawn
lissdawn Posts: 70 Member
in Fitness and Exercise
Hi guys,
Would love some advice from you folks that have experience. I've been on my journey for about 6 weeks now, and having some good results. I'm doing 2km walk 5-6 days/week and would like to introduce some strength training to build/maintain muscle, build a better fat-burning machine that is my very oversized (for now) body, build my strength etc etc.

Joining a gym is not feasible for me right now, but I've been reading a ton about bodyweight training (essentially using just your own body with household props when needed). And I want to get a good beginner routine put together to start doing 2-3x a week.

I'm about 175 lbs overweight. Getting on my knees is not just a challenge--it's blackout-pain inducing, therefore I need some alternatives for things like...well, anything involving getting down on the floor.

I've already done some looking, and here's one that I found online that I think sounds very do-able for me, with some minor adjustments:

x3:
20 squats
10 pushups (alternative doing off wall)
20 lunges
10 dumbell rows (each arm, using a 5-10 lb anything--milk jug with water etc)
15 sec plank (maybe need an alternative?)
30 jumping jacks (have to modify this--suggested karate kicks?)

Any suggestions? Feedback? Better suggestions? I basically want something that works a lil bit of everything to get me started.

Really looking forward to hearing suggestions, this is an entirely new area of fitness to me.

Replies

  • brittaney0625
    brittaney0625 Posts: 268 Member
    Hi guys,
    Would love some advice from you folks that have experience. I've been on my journey for about 6 weeks now, and having some good results. I'm doing 2km walk 5-6 days/week and would like to introduce some strength training to build/maintain muscle, build a better fat-burning machine that is my very oversized (for now) body, build my strength etc etc.

    Joining a gym is not feasible for me right now, but I've been reading a ton about bodyweight training (essentially using just your own body with household props when needed). And I want to get a good beginner routine put together to start doing 2-3x a week.

    I'm about 175 lbs overweight. Getting on my knees is not just a challenge--it's blackout-pain inducing, therefore I need some alternatives for things like...well, anything involving getting down on the floor.

    I've already done some looking, and here's one that I found online that I think sounds very do-able for me, with some minor adjustments:

    x3:
    20 squats
    10 pushups (alternative doing off wall)
    20 lunges
    10 dumbell rows (each arm, using a 5-10 lb anything--milk jug with water etc)
    15 sec plank (maybe need an alternative?)
    30 jumping jacks (have to modify this--suggested karate kicks?)

    Any suggestions? Feedback? Better suggestions? I basically want something that works a lil bit of everything to get me started.

    Really looking forward to hearing suggestions, this is an entirely new area of fitness to me.

    First off, Congrats for taking the first steps!! I started with 150lbs over weight. Still have 110ish to go!
    My first work out i ever did at home was on YouTube and it was Jillian Micheals 30 Day Shred. It is hard.. really hard.. but what you do at the beginning is do everything you can and then modify where you have to.

    For jumping jacks in the beginning I did what I called a side jack.. where I only jumped out to the side with one leg at a time. It wasn't easy for me and then worked up to jumping jacks. Take it easy on your ankles.

    How is the food/eating part going for you?

    I am excited for your journy! Remember we didn't get this way in one day and it takes time to change. Push yourself to your limits in you work out. You CAN do it.. :) I know you can.

    check in to early beginners videos for yoga.. will help you on your flexibility.. :)
  • Frappleberry
    Frappleberry Posts: 251 Member
    We'll done on losing 28lbs so far, that's great! For resistance you could maybe look into some exercises with a resistance band. There are different tensions and you could do some exercises like bicep curls using them and it add less stress on your joints. I'm sure there will be examples on the internet somewhere, I'm not an expert by amy means but I've been using them as part of the slim in 6 series and they really do work! Good luck with your search! :smile:
  • Awesomers
    Awesomers Posts: 144 Member
    Congratulations on the progress you've made so far! I almost exclusively work out to FitnessBlender.com's videos. They have a wide array of workouts for all levels of fitness and there are plenty of bodyweight workouts. I had really, really bad knees and couldn't do lunges, jumping jacks, or even squats when I first started. Now, my knees are no longer a problem. Take it easy on the body parts that you know are your weaknesses. Injuring yourself will just set your progress back. Good luck!
  • lissdawn
    lissdawn Posts: 70 Member
    Awesome, thank you so much for these great suggestions! Looks like I've got lots of youtubing to do hehe
  • melnorwich
    melnorwich Posts: 60 Member
    Hi there
    Its great that you are exercising regularly and looking at the next stages. It worries me that you saying getting onto your knees is very painful. I have a bad knee and find that squats and lunges are the worst exercises for this. My physio advised me to not do anythign that causes shooting pains and I think that you should either leave the lower body until you have lost a bit more weight to take the pressure off your knees or find alternatives. I personally would increase your walking over strength training the lower body at this point. But there are exercises that you can do to exercise your glutes etc without bending your knees. For example, you can bend over the arm of a sofa; standing on one leg and raising the other out behind you (its a standing version of the gluteus kickback on http://identity-mag.com/index.php?pg=article&id=268#.U7B_nPldV5c)

    I'd also suggest that you go and see a personal trainer; just once to discuss a programme and what you should be doing to avoid injuries and an injury can absolutely screw up the best laid plans and that would be such a shame when you are doing all the right things towards a healthier and happier you.

    Mel

Categories