Hello! what can I do for a work out when you are way overweight and soooooooo out of shape?

JenPc1978
JenPc1978 Posts: 34
edited November 9 in Fitness and Exercise
What is a good beginners work out? When u are overweight and completely out of of shape?
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Replies

  • the_nerdgasm
    the_nerdgasm Posts: 86 Member
    Walking is always good. Low impact, and you can turn around whenever you start to feel tired.

    I also started doing kettlebells, which are great because there are free videos online (I use this one with like...5 and 10 lb kettlebells). You don't have to leave your house, it doesn't involve a lot of jumping or anything, it's only 10 minutes. And I'm not gonna lie, I felt it immediately after doing the workout.
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    Walking and the nerdfitness bodyweight routine
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    603reader wrote: »
    Walking and the nerdfitness bodyweight routine

    THIS
  • mgdnutty
    mgdnutty Posts: 17 Member
    powerbands are low impact and inexpensive
  • FitPhillygirl
    FitPhillygirl Posts: 7,124 Member
    I would give walking a try for a few weeks and gradually increase your distance as you lose weight and your fitness level improves. Also, some type of strength training program along with walking will help.
  • jemhh
    jemhh Posts: 14,261 Member
    603reader wrote: »
    Walking and the nerdfitness bodyweight routine

    This!

    If you are completely out of shape, I would probably start with walking 15-20 minutes 3 times a week. Then I'd add 5 minutes each week. After a few weeks (probably 2-3 but you'll know it when you feel a bit looser and not so blah) I'd add in the nerd fitness beginner bodyweight routine. That's pretty much what I did last year and that combo was a great beginning point.

  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Walking is a great starting point. I think the most important aspect is to establish a routine. Make a commitment to be consistent with walking for 6 weeks. Once you establish the routine of exercising adding to that routine isn't all that difficult. Add more distance or start adding basic body weight exercises. Small steps. Eventually you can fine tune your routine depending on your goals.
  • Notreadytoquit
    Notreadytoquit Posts: 234 Member
    Just keep moving. Started my fitness education with Gilead's tv workouts, graduated to YWCA, then a small gym. Went onto fancy gym and now I exercise at home. Just move with full effort. You'll probably get hooked and never look back.
  • ninerbuff
    ninerbuff Posts: 48,973 Member
    603reader wrote: »
    Walking and the nerdfitness bodyweight routine
    Yep this. Walking doesn't really take any instruction and to make it more intense, you either walk faster or walk at an incline or uphill. All of my obese clients start with walking for cardio.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Walking is great exercise. Don't discount it because it's 'easy'. I started out walking and it really did wonders for me.

    Swimming is also great low impact exercise. I prefer deep water workout classes to lap swimming, plus the exercise is varied.

    And nerdfitness definitely has some good starter weight workouts.
  • proudjmmom
    proudjmmom Posts: 145 Member
    Ditto the walking! I lost most of my weight walking! Over time, I added in hiking, snowshoeing, skiing, did some running until an injury, and some body weight exercises. Walking is very low impact, and everyone can do it! Start out slow and increase time and distance when you feel ready!
  • scupit
    scupit Posts: 32 Member
    Walking, swimming, or even the elliptical.
  • cjpreadle
    cjpreadle Posts: 1
    What exercises can one do to eliminate saddlebags and loose inner thighs?
  • jpaulie
    jpaulie Posts: 917 Member
    many of the above thing but also, when you shop, park in the farthest parking spot. Instead of elevator, take stairs. Always look for a way to challenge yourself. All these things count
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    cjpreadle wrote: »
    What exercises can one do to eliminate saddlebags and loose inner thighs?


    Spot reduction doesn't happen
    Squats, deadlifts, lunges will help
  • JenPc1978
    JenPc1978 Posts: 34
    Awesome thank you for all the advice!!!! :-) by the way what is nerd fitness lol?
  • MKEgal
    MKEgal Posts: 3,250 Member
    "Most weight loss occurs because of decreased caloric intake.
    However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
    http://www.cdc.gov/healthyweight/physical_activity/index.html
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    JenPc1978 wrote: »
    Awesome thank you for all the advice!!!! :-) by the way what is nerd fitness lol?
    It's a fitness website. All sorts of free workouts/articles/etc in the resource section of the site.

    http://www.nerdfitness.com/

    "The overarching theme of Nerd Fitness is to “level up your life, every single day.” Focus on getting stronger, getting faster, having fun, and eating right…and your appearance will start to change as a result of that." - from the About section on nerdfitness
  • MKEgal
    MKEgal Posts: 3,250 Member
    When I started exercising, I walked on the treadmill for 5 minutes (at maybe 2 mph).
    Felt like such a loser, but I went back & did it again the next day.
    And the next.
    The next week I started adding a minute at a time.
    When that got to be easy & I was doing 30 min, I moved to the elliptical.
    That kicked my butt... back to 5 minutes.
    When I got up to an hour on the elliptical, I went back to the treadmill, but now I'm doing variable hills for up to 90 min at 3mph.
    The elliptical burns more calories, the hills are more like real life, seem to work my legs better.
    I've also tried jogging a bit.

    The point being, start where you are, with what you can do now, and gradually - SLOWLY - work up to doing more.
    If all you can do now is walk to the end of the driveway and back, do that.
    Do it again in an hour. And again. Same thing tomorrow. And the next day.
    Then next week, do it twice.
    Then walk to the neighbor's driveway and back. Then the next neighbor.
    Eventually you'll go around the block.
    Then there's no stopping you. :smiley:

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  • JenPc1978
    JenPc1978 Posts: 34
    Ahh okay thank you everyone so much!! :-)
  • obscuremusicreference
    obscuremusicreference Posts: 1,320 Member
    Walking. I also like youtubers like Jessica Smith--she has workouts for beginners, and you should never feel like you have to do EVERYTHING that they show.

    Buy a couple sets of hand weights--3 lb and 5 lb--and walk around your living room while doing simple arm exercises you glean from the videos. Or skip the weights, depending on your level of fitness. Just get moving.
  • SKME2013
    SKME2013 Posts: 704 Member
    Walking, longer walking (increase distance), then faster walking, then faster and longer walking, then C25K (free running app) which eases you slowly into running. Weight training, elliptical...

    I started from being out of shape last April to now running half marathons and now training for a full marathon! (I am soon turning 50)

    Best of luck
    Stef.
  • jillxmadelynne
    jillxmadelynne Posts: 75
    I love stationary bikes. I have a bad knee so it is something that was gentle on my knee but provided a great calorie burn.
  • keepmovinstrong
    keepmovinstrong Posts: 101 Member
    walking , elliptical and stationary bike are all awesome. I also got a personal trainer to help. I've gone from 212 to 182 . Started in October. Good luck.
  • eulila
    eulila Posts: 27 Member
    You could also try a walking video like Leslie Sansone. If you get one get one with 3, 4, or 5 miles. You can do a different "mile" each day. As you get better you can do 1.5 and so on.

    I read recently about a workout by Kelly Coffey Meyer. I think it is called Start Here. I believe it is for strength.

    Amazon, Barnes and Noble, Target, and http://www.totalfitnessdvds.com/ are a few great place to find exercise videos.

    If you have access to a pool swimming is great!

    Good Luck!

  • Khulrunning
    Khulrunning Posts: 3 Member
    edited January 2015
    As others have said -- walking is the best way to start. But sometimes you need motivation and a reason. The following idea may seem far-fetched, but it's part of making a commitment and if you have a hard time making a commitment to yourself, perhaps you need to make the commitment to someone else. I've suggested to clients that they find a friend, ideally a neighbour close by, with a dog and make a commitment to walk the dog 3-5 evenings/mornings per week. Even if it's just a chihuahua, it gets both of you out and you feel like you're doing something for someone else -- and ultimately for yourself! Plus you might not feel self-conscious with a pet as opposed to a person.

    Others have suggested DVDS but I caution you if you are not familiar with proper body alignment and positioning. I've used some and shake my head at the poor instruction being given. I know better but if you are starting out, it's better to work 1:1 with a trainer to learn proper style and avoid injury, plus get the most out of a workout.
  • amunet07
    amunet07 Posts: 1,245 Member
    bump^
  • Khulrunning
    Khulrunning Posts: 3 Member
    edited January 2015
    An inner thigh workout to tighten muscle (remembering you can tone the muscle but not the fat) is to get a small inflatable ball (dollar stores have them), about 10" in diameter. Assume a slight squat with feet shoulder width apart, shoulders back, shoulders over hips, hips over ankles. Place ball between knees and gently squeeze, 10-20 repeats easy, 10-20 fast, and repeat. You'll think of me tomorrow. :)
  • gothchiq
    gothchiq Posts: 4,590 Member
    walking and/or treadmill depending on weather. Little dumbbells for upper body; work up slowly over time.
  • cinnamon0033
    cinnamon0033 Posts: 23 Member
    I see that everyone is talking about walking. To me I have to be doing something other than just walking. I started with just cleaning. staying on my feet longer each day doing chores. Dancing is another activity that was fun and gets your heart rate up. Anything that gets you off the couch is exercise. start small and work up to longer durations. Good luck with your diet.
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