Too "heavy" to work out... Any tips??
likewhoa712
Posts: 95 Member
My heart wants it, my mind wants it, I feel motivated... Then I get to the gym and my body says Nope! I'm 5'2, 244, so I just feel too heavy to get moving and it's very discouraging. I also have knee pain from an old injury. Sigh... I don't know what to do.
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Replies
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Do your knees bother you so much that you can't walk?0
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Start slow.
Any movement more than what you're doing now is a step in the right direction.
My suggestion is to just start with walking. I love these stories of how people couldn't even walk around the block when they first started, but now they're running marathons or something cool like that.
Start slow and gradually progress from there.0 -
Walking incline treadmill is always a good start but if you feel any sharp pains or joint pains should prob go lighter or slower0
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Okay this is my very first post to anyone on here. I'm 47 years old, 5'4 and 266 lbs. The heavier I've gotten, the harder it is to work out, it just seems so hard and I have no energy. I just had tendon repair surgery 6 weeks ago (I am just now getting off the scooter and crutches), and in the last year I gained over 40 lbs from having to stay off my foot and eating Baskin Robbins! Seriously...that is what I would have everyday. Looking back I wish I hadn't but this is where I am at now so here goes!
First of all: KUDOS for going to the gym!!! I literally would get to the parking lot last year and talk myself out of working out. You are already in the game! Someone told me once that getting there is the first step. Next just go in and work out for 5 minutes. More if you want to, but set a goal of 5 minutes and when your done, your done. No beating yourself up over it. You set a goal and made it! Next time do the same and do this for 3 or 4 visits. Then set a goal of 10 minutes and repeat. Never beat yourself up over not doing more. You'll get there. Okay, now work up to 15 minutes and so on....you get the picture right?
Motivation doesn't always come easy for me. I've decided I just have to do my work out, motivated or not. I am always thrilled when I've completed my goal for the day and I need to remind myself of that. I am just beginning my weight loss and health journey (again). I refuse to give up even though I've been on this journey for 26 years. I truly believe I can be just like all those other people who manage to lose weight, keep it off and get healthy. I just have to find the way that works for me and have faith.
Your post inspired me and put things back into perspective as I've been procrastinating my work out all morning. I can't stand on my foot completely but I know I have lots of exercises I can do sitting down. So I'm off to work out! Don't give up! You made a difference in my morning, I don't feel so alone. One moment at a time
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walk
or the pool.
you can do it.
stay on your calorie deficit though for sure. Good combination of diet awareness and walking will take you far.0 -
Water activities might be good. It will take the stress off your joints. Walking is always great exercise. Small improvements will lead to long term improvements.
The fact is you didn't put the weight on over night and you won't take it off overnight either.0 -
I started at 275lbs with joint pain on the elliptical, it's easy on the knee's. The important thing is that you start and dust yourself off and keep going 0
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Hi Everyone.. I agree.. baby steps.
I gained all my weight due to an injury as well. From running xcountry in school, jogging into my 30's.. to injuries and happily married 40's and now.. here I am.. 51yrs old and 5'5 230lbs.. Crapola!
I need inspired, so I started reading these posts.. and this one struck a cord. I've never felt uncomfortable in a gym. Until I needed it the most. I live in a small rural town, and the gym (only 1 choice within 20 mile radius) felt really weird to me.. I gave it a good shot for 3 months.. never felt comfy.
I'm back to the house, staring at my treadmill and work out tapes.
Tonight.. I push PLAY!
Keep the Dream!0 -
My heart wants it, my mind wants it, I feel motivated... Then I get to the gym and my body says Nope! I'm 5'2, 244, so I just feel too heavy to get moving and it's very discouraging. I also have knee pain from an old injury. Sigh... I don't know what to do.
Is it just your knee that's bothering you? If so, try low impact exercises like swimming, biking, the arc trainer or elliptical (cross trainer). Don't try going all out your first day, take it nice and slow with an easy resistance level. Play with the inclines to find a more comfortable position. If the regular stationary bike isn't comfortable, see if they have a recumbant bike (much more comfortable and easy on the hips and back).
If you can only do 10 minutes, so be it. If you have to go slow, who cares?! Just do what you can.
Maybe consider getting some medical advice on that knee? Talk to your doc or a physical therapist regarding what they recommend. Or maybe even see if wearing a brace would help?
When I first started out, I went for walks and could only go 20 minutes max. I was so out of breath and sweaty but I did it! Every couple weeks, I tried adding on 5 minutes more or going more hilly routes. And eventually by that fall (about 7 months later), I was walking six miles at a pretty good clip. And I have a bit of a bum knee myself. I just did what I could and made improvements when I felt like I was ready. You can do this!1 -
My heart wants it, my mind wants it, I feel motivated... Then I get to the gym and my body says Nope! I'm 5'2, 244, so I just feel too heavy to get moving and it's very discouraging. I also have knee pain from an old injury. Sigh... I don't know what to do.
Start slow....find low impact activities.
Walk At Home or Just Walk DVDs are great. You can start out with 5 minutes & build from there. You can go at your own pace because there is no choreography. These are sold at Target, Best Buy, etc.
Sample 1 mile workout under the "Try It!" header: http://www.walkathome.com/
Seated workouts are available: http://www.collagevideo.com/search?q=chair or
http://www.collagevideo.com/search?q=sit0 -
So many people tend to jump in trying to "go big." While this is a great goal to work up to, it is absolutely possible to lose weight with moderate (or even no) exercise. If you eat at a deficit for a while, you will lose some initial weight. Try working out harder after you've been around a while. Take it slow, and you won't regret it.0
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I started out over 50 years old and over 300 pounds. The first time I walked two miles it took me an hour and I was absolutely exhausted when I got home. I started out just doing half an hour to an hour of something three days per week. After two years I now work out every single day doing a variety of thing; including Zumba, weight training, walking/jogging, and water aerobics.. ( I've even been teaching my water aerobics class for the past year). I also had knee pain when I started, which was one reason I started out slowly. I currently have achilles tendonitis and have had to give up my jogging intervals - which is something I never would have imagined I would miss! If I can do this, so can you!0
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Everyone else has already said it, but start slow, do what YOU can do and celebrate that you did it.
I started with a stationary bike because it didn't put any impact on my knee. After 15 minutes at a resistance of 1 I thought I was going to pass out. I was winded, I was covered in sweat and my tush hurt.
I kept at it, day after day after day. I stayed at 15 minutes for what felt like an eternity.
And then I found a mantra - losing weight isn't about how much everyone else loses, it's about how much you lose.
It applies to exercising - it's not about how much everyone else does or how "easy" they make it look. It's about you doing what is best for you at a pace and rate that keeps you coming back and doing it day after day after day. And when you feel better you will begin to push yourself to do more than you did before.
This is about you - not anyone else but you.
Good luck! and keep it going!0 -
My heart wants it, my mind wants it, I feel motivated... Then I get to the gym and my body says Nope! I'm 5'2, 244, so I just feel too heavy to get moving and it's very discouraging. I also have knee pain from an old injury. Sigh... I don't know what to do.
I think you just have no idea how strong you actually are! Seriously! Think about the weight you are carrying around on a daily basis without even thinking about it! Now if you lost down to 120 pounds would you consider picking up a 124 pound person and carrying them on your walk? Because that's what you're doing right now. See, you're strong. Now to get fit. Yes, working out will be hard at first but as you get going and start conditioning yourself it will get a bit easier. Especially if you're losing weight because you will be carrying around less as you work out.
Start small and start as slow as you need to. Just set a goal of a little time on the treadmill or whatever your exercise of the day is and do that. You don't have to start out thinking you need to run a marathon. Set small, attainable goals and add to them. Can you do 10 or 15 minutes to start? Make it your goal to do it and if you just can't, it's okay! Just try it again tomorrow. If you keep trying you will make it and then you can set another goal. You can do this!0 -
Look up "Stew Smith Beginners Fitness" it has changed my life. He is a man of his word. I have never felt better, I was in your boat too.0
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I swim-and I found a personal trainer through the city recreation centre who helped me make up a work out-well worth it-and they have them everywhere I believe.0
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good advice in here.
start slow OP.
do the things that you can handle AND that you actually enjoy.
those are the things that you will stick with and will ultimately lead to success!
keep that mental motivation going! you can totally do this!0 -
Low impact.... Walk, swim. Go slow and work your way up.
I'm 5'2 and started at 211. I started by walking my heart out.0 -
walk
or the pool.
you can do it.
stay on your calorie deficit though for sure. Good combination of diet awareness and walking will take you far.
Yup!0 -
walk
or the pool.
you can do it.
stay on your calorie deficit though for sure. Good combination of diet awareness and walking will take you far.
I agree this is a great start. For someone with knee problems, very low contact exercise (such as the pool) sounds perfect. As you lose weight/gain strength you should be able to do more.0 -
Find the right exercise for YOU.
I started at 296.5 and I have one knee that is so bad with arthritis I'm going to have replacement surgery this fall. I can't walk but 1/2 a block, but I can swim for a mile now.. And THAT is what has helped me shed 42 pounds since March. Also, recumbent style stationary bikes work great for big people with bad knees.
In fact, if you talk to many obese people it is usually their knees that give them hell. But lo and behold; they start moving and losing weight and the knee pain is greatly reduced.
So, find the exercise that will work for you. Good luck.0 -
When you are still at a heavy weight, ANY movement that you do is simply amazing for your health.
I always recommend that you start out walking. Start slow as needed. Start taking 5 minute walks 4x per week or even daily. Then the next week increase to 10 minutes. Then next week 15 minutes. And so on. Once you get to over an hour or 3 miles of walking in one session, I would consider starting a "Pre-C25K" type regimen of jogging/walking. Get good shoes. Shoes are important.
You can also get exercise bands and start to slowly strengthen your muscles. Many of these things you can do while watching TV.
Once you feel more comfortable, THEN you might consider going to the gym to start a weight lifting program or a fitness class, depending on your goals and preferences.0 -
I was 39 and over 297 pounds at 5'4, when I first started I felt the same way. I started very slow. Light weights, then very light cardio. I started on the bike, doing 10 minutes at first. I slowly added more time and then resistance. It hasn't been very long at all, but I'm in way better physical health. Just keep trying...before long you will be doing cardio for 45 min- hour and wonder where the time went.0
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I bought an expensive life time pass to a gym and drove there once a week. But I never went inside. Right next door was a movie theater, which is where I ended up each week with buttered popcorn. After a year my husband said, "All that working out doesn't seem to be helping." I had to confess, but I sure saw a lot of great movies. Gyms aren't for me. I ride my recumbent bike in the privacy of my own home. It is low impact, I set the time and resistance and I dress however I want, without any social anxiety. It's the best!!1
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My heart wants it, my mind wants it, I feel motivated... Then I get to the gym and my body says Nope! I'm 5'2, 244, so I just feel too heavy to get moving and it's very discouraging. I also have knee pain from an old injury. Sigh... I don't know what to do.
WATER... find a pool and use it! You can work out in it and not have any pain... it's how I started and still what I do and trust me if I can do it YOU can too! So if you don't have one at your home to use, then find the YMCA or Public pool... heck even the lake! Swim laps, jog in the water, aerobics' in the water, jumping jacks... tons of choices and the water makes it real easy.0 -
I have similar issues with both the weight and a bad knee. I was in a bad car accident last year and broke my leg. I had to have a rod put in and surgery on my knee. It has caused me chronic pain and my knee is always swollen. I started riding a stationary bike in physical therapy and it helped, but I got lazy and stopped. I just started back with the bike and have significantly improved my knee pain as well as burning lots of calories.0
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Do whatever you can do-- it doesn't have to be any crazy workouts like the ones you see on television. Make sure you are eating less than you burn, and you will lose weight. I started at 270lbs (now at 230) and would do things like trying to run up and down stairs for 20 minutes.. then I would be discouraged because I couldn't do it. Or I would try to do 100 squats with a bunch of jump and jacks and then wonder why I hated working out. Just take it slow and really focus on eating less than you burn. Log/ weigh everything you eat and do what you can do without completely hating it- exercise-wise.0
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Oh honey, I feel you. I'm 4 ft 10 and 260. Walking and a little bit of elliptical is all my poor body can handle. It's working though! Just start slow, five minutes if that's all you can do. I've finally built up to 36 minutes today. You can do it!
Edit: I also agree with what someone above said. Swimming is great too!0 -
I was 280 lbs and climbing when I was watching enviously as people ran through my neighborhood. For years I would say how I'd love to try running too but I had to lose the weight first. I never did. But in 2010 I got tired of waiting and started the C25k program. It starts out with walking and just a few seconds of running mixed in. That was the start of an obsessive and happy relationship with running.
I lost 50 lbs during the first six months and ran my first 5k (which I thought I'd never do) that same year. There was no dieting or calorie counting going on at all. It was hard at first. I could feel the weight pull at my body and I felt large and clumsy. As I got stronger and lighter it became easier with less pain in my shins and knees. I also learned better technique which reduced the stress even more and allowed me to go further.
Do what you can. Find the thing that sparks the fire in your belly and cease it. Don't let your weight hold you back. You're not too heavy to work out.0 -
Walking and the stationary bike are probably your two best bets. When I started this journey a good work out was to the end of the block and back, now I do a 5k 4-5 times a week.
Push yourself further tomorrow than you went today. Listen to your body and it's pain - don't over do it so much that you injure yourself.
Try all the machines and trainers at the gym. You'll find a trainer that is a good fit and machines that help build strength as well as the cardio. And don't be afraid of taking a Zumba or aerobics class - do the best you can and you'll be out doing the leader before long!
Good luck!0
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