Hello New guy here and in a state of being overwhelmed

Russquatch
Russquatch Posts: 15 Member
in Getting Started
well, I know it's been coming but now it's a must do situation. I'm 37 year old male and I'm 6'4" and found out I'm at 410 pounds. I did find out my body fat% is at 44% ... but was done with one of those hand held electronic things so not sure how accurate that is. my cholesterol is down 40 points from 6 months ago but I have elevated C-reactive protein 1.5 mg/dl so from the research and been told ... this is a scary level to be at. I've started eating more healthy already... but having a hard time of eating enough now, this site said I should have 2,610 cal/day, trying to lose the 2lbs per week... I have been walking a couple times per week, but now plan on getting a good 30 to 60 minutes per day today I got 2 miles in this morning on the local track, and then 1 mile on mild hilly road.. been trying to do research on foods, brisk walking is pretty much all my dr. wants me to do until I start to get down a few pounds ... is this 3mph brisk walking good enough to be counted as working out for the calculations this site does? Or are they asking for something more intense?
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Replies

  • jstavix
    jstavix Posts: 407 Member
    Welcome to the site! You are moving, ANY movement is a step in the right direction! There are a lot of different places here you can go to, I suggest you check out some blogs, they are full of info. Good luck Russquatch :)
  • angelamary61
    angelamary61 Posts: 97 Member
    Well done so far, you are on the right track.
    You have made a commitment and we are here to help you.
    The road wont be easy but it will be rewarding.
    Welcome.
  • JeanMachine41
    JeanMachine41 Posts: 14
    How about using a heart monitor? Then you can know exactly what range you are in and not go to slow or too fast.
  • stxnlxy
    stxnlxy Posts: 1
    Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. - Lance Armstrong
  • mncdk
    mncdk Posts: 30 Member
    is this 3mph brisk walking good enough to be counted as working out for the calculations this site does? Or are they asking for something more intense?
    I don't know, but I'll tell you what I do.

    I input "I will be active for ZERO minutes a week", and then whenever I go for a walk, I just track 3 mph for ... whatever, say 45 minutes. :)
    When you don't have time to go for an hour long stroll, you just skip a snack (calories are added to your daily goal when you track a walk)
    Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. - Lance Armstrong
    This from the guy who was doped up all the time? :D
    Pain is a your body telling you "something is wrong, stop that, you're hurting me!". If you experience pain from walking, I would talk to my doc.

    But if you suddenly start walking an hour more a day than you're used to, being sore at times is to be expected. :)
  • meganjcallaghan
    meganjcallaghan Posts: 949 Member
    At your current weight brisk walking will do plenty as far as calorie burn and heart rate is concerned. It's getting your heart muscle used to working harder without making it do too much at once. Think about it, if you do nothing that engages a specific muscle in your leg, but then suddenly work out that muscle like crazy, you're going to pull it/hurt it. Not something you want to be doing with your heart muscle....it's a little more important than a quad or a hamstring. baby steps!!
  • naturesfempower
    naturesfempower Posts: 107 Member
    I started at 11 minutes of low impact aerobics and 10 minutes at level 1 on an elliptical. It was honestly all I could do at first. I'm now running with the kids on the cross country team at school. Start small and build as you are able. Push yourself but don't kill yourself. Strength and stamina will build as you go. Welcome.
  • BlueWynd
    BlueWynd Posts: 1 Member
    If you go into the exercise area on the site and key in walking, it will show you different levels ... ex. 3 mph , 2.5 mph etc. You can select the one that closely fits what you are doing and then plug in the time and it will calculate for you. It even calculate leisurely walks. Keep on walking!
  • mncdk
    mncdk Posts: 30 Member
    Btw, you can track your walks with something like Endomondo on your phone, and you'll know how far and fast you are walking. :)
  • Russquatch
    Russquatch Posts: 15 Member
    I've also kicked out any food after 6pm ... so really finding water to be my best friend at night LOL
  • jenilla1
    jenilla1 Posts: 11,118 Member
    3 mph is certainly good enough to count as exercise. Since you're new to this lifestyle change, follow your doctor's instructions on physical activity. Don't overdo it. Welcome to MFP! :drinker:
  • spideywebb77
    spideywebb77 Posts: 126 Member
    Yes brisk walking will get you started. When I first started I could barely maintain a 3mph pace. Now that's the lowest pace that I use. Set small goals for yourself and make small changes. Make sure whatever you do its something that you can maintain.

    On pain. Soreness is ok. Sharp pains or the kind of pain that makes it hard to support your own weight may indicate an issue. Muscle soreness will go away after a few days. An injury on the other hand probably will not.

    Keep up the great work! :happy:
  • Cryptonomnomicon
    Cryptonomnomicon Posts: 848 Member
    A combination of how you feel and what your average weight loss over the week will be good indicators...so will be any improvements on your health.

    At the weight you stated you probably will not see any considerable changes in the mirror till you have dropped a bit of excess weight.

    But you are on the right track...move more/eat less. Slow and steady as you did not gain it all week and you will not lose it all in one week.

    Incorporate small changes into your life style at first:

    Park the car further away from your destination and walk the rest of the way.

    Use the stairs when you possible.

    Etc

    When you start feeling fitter I recommend incorporating lifting into your routine to help you maintain LBM.

    Good luck and stay safe.

    Some links for you...

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    http://www.myfitnesspal.com/topics/show/817188-iifym

    I am sure people will add more.
  • Cryptonomnomicon
    Cryptonomnomicon Posts: 848 Member
    I've also kicked out any food after 6pm ... so really finding water to be my best friend at night LOL
    Not necessary unless you find it to be beneficial mentally...

    * If eating more frequently makes it easier to control/reduce calories, it will help you to lose weight/fat.
    * If eating more frequently makes it harder to control/reduce calories, or makes you eat more, you will gain weight.
    * If eating less frequently makes it harder for you to control/reduce calories (because you get hungry and binge), it will hurt your efforts to lose weight/fat.
    * If eating less frequently makes it easier for you to control/reduce calories (for any number of reasons), then that will help your efforts to lose weight/fat

    Or in other words, personal preference.
  • CandyJR
    CandyJR Posts: 13
    You have started...and if you don't quit you are further down the path to wellness than you were yesterday. Water, water, water is your friend. Do what you can today, tomorrow a bit further on the walk, next week you may find that you are walking faster. The journey was not meant to be completed in a day but accomplished over a lifetime.
  • brzflapdx
    brzflapdx Posts: 37 Member
    If you have a smart phone I suggest getting the RunKeeper app, which is free. It logs your activity and gives an accurate calorie burn. You can log walking, running, hiking, cycling, and other activities. You are on the right track! Way to go!
  • itsbasschick
    itsbasschick Posts: 1,584 Member
    walking has been the best for me - and not even all that brisk. i'm losing weight, my calves and thighs are developing muscles i haven't seen in years, i can go longer and a bit faster comfortably.

    btw, brzflapdx - how would runkeeper be any more accurate than any other app like mapmyfitness? does it work with a HRM?
  • CompressedCarbon
    CompressedCarbon Posts: 357 Member
    Walking. It's a very good thing. And you'll find that you can go longer and faster as time progresses. And a bonus is that while you are walking, you'll be able to solve many world problems just because you are away from the zillions of things you would otherwise be doing at your desk or at home. It's a win all the way around.
  • traceywoody
    traceywoody Posts: 233 Member
    Hi. First, take a big deep breath and exhale. That is for the feeling overwhelmed. Second, congratulations on making a wonderful life choice and welcome to the site. You have made a great start. Like others have said, just log your food and log your exercise (it ALL counts) and you are well and truly on your way. It is a lifestyle change and permanent, so it will take time to adjust. You have the support of your doctor and the support of this community. You will do great. One good choice leads to another. All the best to you!!
  • kikityme
    kikityme Posts: 472 Member
    I've lost 35 pounds in almost 3 months, ALL I do right now is walk, cause it's the only thing that doesn't make me want to hang myself.

    Walking is a fairly standard researched burn.

    Walking at a speed of 3 miles an hour, you will burn calories at the following rate:

    130 to 140 pounds – 3.5 calories burned per minute
    145 to 155 pounds – 4.0 calories burned per minute
    160 to 170 pounds – 4.5 calories burned per minute
    175 to185 pounds – 5.0 calories burned per minute
    190 to 200 pounds – 5.5 calories burned per minute

    For every ten pounds you add, you burn an extra .5 calorie

    Eventually I will have to work in weights, but I'll cross that bridge (grumbling no doubt) when I get there.
  • Russquatch
    Russquatch Posts: 15 Member
    thanks for the kind words.... just full of anxiety at this point, I've tried before but always had the "oh, tomorrow I'll do more" but would find myself slacking.... I do think at one point a couple years ago I was pushing 440 but no idea since the scales only go to 406... I do think I must be down some pounds already since the scales no longer say ERR when I stand on them ... they just jump around and go from 380 to 400 to 395 etc. etc. LOL ... but hey it's something
  • picklesroofus
    picklesroofus Posts: 68 Member
    your walks are plenty

    (- fellow 30 minute a day 3 mph walker!)
  • gregpack
    gregpack Posts: 426 Member
    Walks are great. Your body will tell you when it's not enough anymore. I would also suggest weightlifting once or twice a week and plenty of protein to hep retain lean body mass.

    Congrats on your start! I was your size once,knocking on 400. You've got a long road ahead of you, the trick is to stay on it. You can do it but you must be patient. Find a lower calorie lifestyle you can live with, and make short term reachable goals in 25 lb increments.
  • roanokejoe49
    roanokejoe49 Posts: 820 Member
    How about using a heart monitor? Then you can know exactly what range you are in and not go to slow or too fast.

    Dude, seriously...this. Get a hr monitor TODAY. It will tell you if you are working hard enough, and, more importantly, if you are working too hard. Polar FT4 on Amazon for less than 75.00.

    Good luck!
  • ajff
    ajff Posts: 986 Member
    Congratulations! You've landed in a good spot! People here are like gold!

    Man did I hate exercise. What is the point of walking if you are going nowhere (except a big, non-picturesque circle back to my house)?

    But I started doing it while listening to an audiobook. This helped because I wasn't so bored.

    Once I downloaded MapMyWalk, things changed. I loved how it gave me a number. A number I could beat next time. Suddenly, I had someone to compete with (be it total distance, calories burned, or pace... I could work harder and see numeric evidence of my progress).

    Now I just need to find another good book....
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    I have been walking a couple times per week, but now plan on getting a good 30 to 60 minutes per day today I got 2 miles in this morning on the local track, and then 1 mile on mild hilly road.. been trying to do research on foods, brisk walking is pretty much all my dr. wants me to do until I start to get down a few pounds ... is this 3mph brisk walking good enough to be counted as working out for the calculations this site does? Or are they asking for something more intense?

    Great start! I was at 220 when I started getting healthier--I'm only 5'3, so for me that was quite a bit beyond what's healthy--and at first all I did was try to walk as many places as possible instead of driving, and it made a huge difference pretty quickly in my ability to be active. So I think walking briskly every day definitely counts.

    I think what you MAY be asking is if it's something you should log? First, when MFP asks your exercise at the beginning that is so you can set a goal. It's NOT taken into account in the calorie goal until you log it. Second, for walking that you plan to do every day there are 2 ways you can account for it. If you are sure you will do it each day, you could give your activity level as "lightly active" and not log it, or you could give your activity as sedentary and log it. It does count as exercise under the MFP system (as it should), and if you are on sedentary you should log it.

    I started at sedentary and logged planned walks like yours until I got a Fitbit (pedometer thing that can be synced with MFP), and lost doing that. Later I changed to a higher activity setting and stopped logging walks, since they were definitely part of my daily routine, but both work about the same. It's just what you prefer.

    I hope that helps simplify it, rather than the opposite.

    Welcome and good luck! It sounds like you are off to a great start and I'm sure you can do it.
  • pattyangel773
    pattyangel773 Posts: 1
    Hello, I think you are doing great. You are moving and that is all that matters. Dont push yourself too hard or fast to start with, yiur body is getting use to the newness. After 2-3 weeks of what you are currently doing, I would then add some longer walk times or more intense work out. Keep up the good work.
  • daveloan
    daveloan Posts: 4 Member
    If you have a smartphone, you can download a number of apps to monitor your exercise. I use RunKeeper, which can monitor your walks for you, and eventually your runs and cycling maybe! It talks directly to MFP, so all of your exercise calorie burns get logged. I find combining MFP with an exercise monitor really helpful and it encourages me to exercise more.
  • karenmarie1234
    karenmarie1234 Posts: 16
    Hey Russquatch, I know exactly how you feel. I knew if I didn't start doing something/anything to get my weight and health under control, I was going to drop dead in the very near future.

    I have a suggestion for your exercise issues. I'm not affiliated with the company but get a FitBit Flex. (About $99 dollars.... and worth every penny paid for it.)

    You can track your food intake here, and link MyFitnessPal to the free Fitbit app. FitBit will tell you how much to walk, how many calories you are burning, if you are working at a slow, moderate, or high intensity pace. It will tell you how many more calories you can eat for the day, and project how much weight you should lose if you stay at the same pace. It will set easy to reach goals of increasing difficulty, and tell you when you are doing a great jobs. It has LOTS of easy to read graphs and charts. So if you are a visual and/or cold hard facts person, you will really like it.

    (I love those big green smiley faces that call me "Champ!") :)
  • Nige_Gsy
    Nige_Gsy Posts: 163 Member
    Welcome Russquatch.

    Firstly, no need to feel overwhelmed, there's plenty of folks here all in the same space and all looking for guidance and support. I certainly felt that way when I started out too.

    If I can help at all I will do, and you can friend request me if you think that will help in any way.

    The advice you've received so far on this thread is just about spot on. I can't recommend getting a heart rate monitor more highly; they will certainly give you a better / more accurate calorie burn.

    Good luck, and don't hesitate to call on the good folks here; the vast majority are absolute mines of information, and genuinely helpful.

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