Too "heavy" to work out... Any tips??
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IF NOTHING CHANGES............NOTHING CHANGES
I was 360 lbs, embarrassed and scared....we all are
No one is watching you.........NO ONE IS WATCHING YOU
Ok, off my soap box, but seriously, NO one is bothered by you ,no one cares,...............its all about them
Just MOVE your body
thats how I did it, Im at 258 this morning and have 40 lbs more to go.......but I didnt stop from going into the gym
again, you have to make the first move0 -
At my highest weight of 325, I had severe knee pain. I would do water aerobics, swim and ride the recumbent bike or use a recumbent ellipical. I would walk as much as tolerated, but 15-20 minutes max as my knees would hurt like hell.
Best advice is to do what you can. Just move and as the weight comes off you will be able to do a little more than you did before until you are doing things you never thought possible.0 -
I go to L.A. Fitness which does have a pool, but there only seems to be senior citizens in there... I think that I would feel out of place and would attract attention and I'm still very self conscious being there as it is [I'm sure not everyone is staring at me but it feels like they are!]
Disclaimer: I may be in a crabby mood.
I used to do those aquafit classes at LA Fitness with all the "senior citizens" in my 20's. Suck it up. They are old enough and mature enough not to judge or care what you look like. Or just wait until they are gone and do laps with the old creepy guys. It's your choice, but I feel you are just making excuses.
If people judge you, they are juvenile. You need rise above their pettiness. None of us are going to change that for you or go with you and pep talk you through it. If you get to the gym and are all "Nope, not today", do it anyway, you already made it most of the way there, for crying out loud. Find the treadmill and have something to watch/read/listen to and ignore everyone else. If you only do five minutes, who gives a crap. That is five minutes more than a lot of other people.0 -
You say you want to work out, but do you? I was almost 30lbs heavier than you when I started. Also with a bad knee, couldn't do any jumping exercises or a full squat, but I did what I could. Finally had knee surgery, by that time had lost close to 40lbs. Though it took awhile, I can now do ATG on the squat.
Yes, I do, that's why I am in the gym every morning, doing what I can do. Congrats on your progress0 -
THANK YOU AGAIN TO EVERYONE WHO IS GIVING ME TIPS AND POSITIVE ENCOURAGEMENT!!
And to everyone who is negative and snarky, I will use that as motivation when I am finally in a position to give newbies help, I will never forget that place I once was... 0 -
I was looking for this today. Thanks for your post. I struggle with motivating myself to exercise. I have to remind myself that any movement will at least get me going and that it is a start.0
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The important thing to know is that it is not where you start, it's how much harder and faster and heavier you push yourself over time. Start where you are and do more every week.
Also, I used to think that all those thin, fit people at the gym were having a wonderful time working out and it was only me that was gasping for breath, dripping with sweat, muscles burning. Over time I've come to know that a good workout consists of pushing yourself, no matter what shape you're in. Those thin, fit people are likely pushing just as hard as you are. They just understand that the results are in the discomfort and mental toughness of working a little harder a little longer.
I think you need to stop comparing yourself to others, and really double check whether your mind and heart are in the game. Much of working out is mental, whether you're running, lifting, doing yoga, trying to finish a class, etc. Don't let your mind make excuses for your body.0 -
I have had chronic knee and foot pain ever since a car accident nearly ten years ago, in which my foot and knee were crushed. I take no pain medication, not even OTC anti-inflammatories, but I can run, swim, and walk miles--you can do it, too. You have to push through the pain to some extent. Working the knee will strengthen the muscles that support the joint and reduce your pain. Swimming is really excellent for days when you need to 'rest' the knee, too. And do squats! Even if you can't go very low in the beginning and you can only do three per day, do a few EVERY day. You'll get better at them and you'll be able to increase the dip and the reps. They strengthen the knees and legs like nothing else.
As for being self-conscious, I promise you that NO ONE is judging you for working out. They might think you're fat, but they also see that you are trying to do something to change that--if anything, they probably look at you and think, "good for her." As an overweight runner, I pass by thinner runners every single day; I make a point to smile and greet them and they respond in kind; I don't assume they're judging me for my weight--after all, I'm out there doing the same thing they are and I'm doing it at a weight that makes it a heck of a lot harder.0 -
Start slow. Be proud of yourself for starting. Find something you enjoy doing at the gym (or at home, if it means you want to start with going for progressively longer walks outside, etc.). I started at 281lbs.0
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I was looking for this today. Thanks for your post. I struggle with motivating myself to exercise. I have to remind myself that any movement will at least get me going and that it is a start.
You're welcome Good luck to you... 0 -
try swimming! or yoga! just go at your own pace, it's great you have the motivation because lots of people don't!! Use it!! 0
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I second the idea of yoga. It helps with overall well being. It also teaches you to be mindful of your body.
Take care of your joints.0 -
1. Park further away at the store, bank, restaurant and so on.
2. No more drive thru's you want it go inside and get it.
3. You have a gym membership, you go there so use it to do the recumbent bike and take a book with you, read the book and pedal don't think about it just pedal and read.
These are 3 simple steps that will get you started, where you go from there is all up to you.0 -
My poor sister has horrible knees. She can't even walk for exercise. She can swim 0
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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.
Totally agree walking and swimming are easy to do and low impact and the perfect way to start getting your muscles strengthened up and some limberness in your joints. Also diet can make or break you.0 -
the elliptical use to be the only thing I could do at the gym. I walk on the treadmill now but for some reason my shins kill me or that's what I think it is so I prefer the elliptical or walking down my road.0
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Haven't read thru all the responses....sorry if this has been mentioned
Wii Walk It Out is a fun fitness game for beginners. You "earn" points by taking steps (marching in place) to the beat of the music.....you build an island with your points. You build up your music "library" with points also (over 100 songs). Some songs are fast, some are slower. There are settings to remove songs that are too fast (or too slow). This is good mindless exercise. Great for when it's too dark outside or too cold, etc.0 -
Haven't read thru all the responses....sorry if this has been mentioned
Wii Walk It Out is a fun fitness game for beginners. You "earn" points by taking steps (marching in place) to the beat of the music.....you build an island with your points. You build up your music "library" with points also (over 100 songs). Some songs are fast, some are slower. There are settings to remove songs that are too fast (or too slow). This is good mindless exercise. Great for when it's too dark outside or too cold, etc.
Nice, I have a Wii, I'll check that out, thanks!0 -
the elliptical use to be the only thing I could do at the gym. I walk on the treadmill now but for some reason my shins kill me or that's what I think it is so I prefer the elliptical or walking down my road.
I think I may try the elliptical next week... Even if I can only do it for 5 mins, I'd like to try 0 -
2 things; 1, make it fun, and 2 modify it. So when I started I got a zumba gold dvd and did it at home. Gold is pretty much for older people, but since I really needed low impact it was great. The dancing was fun, I could do it at home, and I could pause/restart whenever I needed a break. Once I got that down I started going to Zumba at my gym, sometimes I couldn't keep up with the instructor, so I would just modify. If she did a jump, I'd just kinda bounce on my toes, sometimes if she did some rapid steps, I'd just march. Now, I can keep up almost all the time, and if I can't, I just modify! Also, try not to feel so self aware at the gym, you'd be surprised how positive and supportive most of the people at the gym are.0
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I only know what works for me. I am not as heavy as you, but I'm still a very big guy and I do strength training with a personal trainer(to keep me safe and accountable) You definitely can do that type of workout IMO. You might start with a the bar, but we all start somewhere.
Nice thing about strength training is your excess weight is just added resistance for squats and really not an issue for any other exercise. I bet you already have a lot of natural strength so you might even be able to compete after a couple years.
At the end of the day keep trying things until something sticks.0 -
I only know what works for me. I am not as heavy as you, but I'm still a very big guy and I do strength training with a personal trainer(to keep me safe and accountable) You definitely can do that type of workout IMO. You might start with a the bar, but we all start somewhere.
Nice thing about strength training is your excess weight is just added resistance for squats and really not an issue for any other exercise. I bet you already have a lot of natural strength so you might even be able to compete after a couple years.
At the end of the day keep trying things until something sticks.
Would the strength training include the machines(minus the cardio ones) at the gym or is that just actually lifting weights? I can't quite do squats yet due to my knee but I can do the leg machines...0 -
Bump to look on a website later that someone suggested. Thanks!0
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You Tube has some great chair exercises . www.youtube.com/watch?v=vPJKAG0mknI I tried a few this morning and enjoyed it. I'm planning to do this when I return home. I'll try to do the whole 25 min. But, if I don't go the whole 25 that's ok too. At least I'm trying. Now if I could just figure out how many calories I'm burning doing this it would be great. Good luck with your exercise. You can do it.0
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I am 5'2 - started out at 293, currently at 248 - and guess what, I am doing fitness bootcamps, which include running, jumping, and yes, somedays it very much hurts. But i keep pushing, and as long as you have a trainer or someone watching to make sure that your technique and form is correct, you will minimize the chance of injury. I also know a lot of people that start with swimming, like an aqua fit or something.0
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You Tube has some great chair exercises . www.youtube.com/watch?v=vPJKAG0mknI I tried a few this morning and enjoyed it. I'm planning to do this when I return home. I'll try to do the whole 25 min. But, if I don't go the whole 25 that's ok too. At least I'm trying. Now if I could just figure out how many calories I'm burning doing this it would be great. Good luck with your exercise. You can do it.
Thanks for this!!! I work alone in an office all day, I can def do this thru out the day. Good luck to you as well 0 -
Haha well, you just find small exercises and work up. You are, otherwise, no where near too big to workout!!
I was 340 lbs at my highest (5'7") so a little more than you and the first exercise i did was speed jump rope. I had a bad back and knees and after a long days of work if i sat down i couldn't get up again! yet i still did skipping for a good half an hour and burnt 300 calories. Now that was really extreme of me and i later slowed down to some swimming to work up to it but it's mind over matter. Exercising is always supposed to hurt a little bit. No pain no gain right? You'll be sore, you'll ache, you'll want to stop but you keep going! try walking or swimming or chair exercises for a couple of weeks. 0 -
There's also "Sit and Be Fit"; it's an exercise program aired on PBS. It's primarily meant for seniors but people who are starting out at high weights also tend to find it beneficial.
I started out at 5'4" and a whopping 343, so I know how hard it can be. But you can do it - even if it's just a little at a time. Do what you can, and no more than that. You'll work up to faster/stronger/etc. over time.
You can do this!0 -
Haha well, you just find small exercises and work up. You are, otherwise, no where near too big to workout!!
I was 340 lbs at my highest (5'7") so a little more than you and the first exercise i did was speed jump rope. I had a bad back and knees and after a long days of work if i sat down i couldn't get up again! yet i still did skipping for a good half an hour and burnt 300 calories. Now that was really extreme of me and i later slowed down to some swimming to work up to it but it's mind over matter. Exercising is always supposed to hurt a little bit. No pain no gain right? You'll be sore, you'll ache, you'll want to stop but you keep going! try walking or swimming or chair exercises for a couple of weeks.
Thanks! Congrats on your loss! I never thought of jump roping... I'm sure my daughter has one I can try out. Especially if you were able to do it with knee pain too. I'm going to try out some chair exercises throughout my work day today, someone above posted some you tube links. Anything helps! Oh and I LOVE your ticker picture 0 -
Swimming works if all else is unrealistic. If realistic, walk. A walker might be useful... not glamorous but your joints may appreciate one for now. Do what you gotta do.0
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