"exercise" for 250+ lbs people (100+ to lose)

I'm over 300. I walk (fast), swim, and strength train. Sometimes I take a class like Zumba. I have trouble keeping up with the moves but I keep going and do what I can.

From someone who was once 277 lbs, consider brisk walking or calisthenics. YouTube has some 15 minute workouts for home that require no equipment. I would suggest no more than 30 minutes of either of the above, at least 2 times a week, depending on your energy levels. When you start losing more, you can consider doing more.

azulvioleta6 wrote: »

I started with swimming at 300 pounds.

Then I added more walking, then weight lifting, then more intense cardio.

By 250, I was doing Zumba and keeping up just fine.

I have a question about your swimming. What Did you do? Just laps? I'm getting to a point where I can't do my speed walking because of a problem with my leg so I need to spend more time in the pool. All I do so far is laps, but is that enough?

I'm currently 273lbs, starting from 297. I'm losing all my weight by calorie deficit, it's slower but works. If you feel your body can handle the workouts it wouldn't hurt to try. I don't workout because my back is still messed up from a car accident last year and one side of my hip bone is smaller causing it to pinch nerves in my lower back.

Get a FitBit. A great way to burn more calories in a day is to simply be more active all the time in addition to some structured walking or other exercise. The FitBit really motivates a lot of people. And it helps determine your calorie expenditure throughout the day, which helps you determine an appropriate deficit to eat at.

Good luck, I started at 240.

I walked whatever distance as quickly as I could. Then went a little farther. And a little farther.

thegreatmd wrote: »

Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.

I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.

Careful with squats at your weight. I was almost the same when I started and they caused some knee pain. Not saying don't do them - just get educated about the proper form, stop if your knees start having issues, and/or think about doing ball squats against a wall.

As for exercise, I think you're doing great with walking and biking. I would recommend adding some weights in there too. Free weights usually cost about $1/lb, so they're not too bad. Once again though, make sure you google the proper form for any exercises you choose to add. Getting an injury would definitely put a damper on things.

For the walking and biking maybe look for more interesting places to go. It'll give you some variety and maybe get away from the *ssholes shouting out of car windows. Nature trails in state or national parks can be very pretty walks. Rail trails are great for walking and biking.

WheelingGirls wrote: »

Go to the any gym with a treadmill, put it on max incline and walk for 40 minutes or so (not fast). I do it for my cardio and in 40 minutes you can burn about 500 calories just by walking.

Rotfl....sorry but 40 min on max incline. You've got to be kidding. I started out at 254 and did the treadmill at 2.5mph at 0 incline for 15 min and I was counting the seconds until I could stop. OP just take it slow and build up as you are more able. A fitbit is a good idea as it just makes you get up and walk more often.

thegreatmd wrote: »

So clearly, at 290 I can not, and probably shouldn't even attempt, many of the "recommended workouts.". Yes, there's walking... And I've gotten on the bicycle (it's so fun to have people call you a fatass as they drive by), but what are y'all doing? I'm looking for some variety... Thanks!

"Walk Away the Pounds".....indoor "walking" workouts. These are really low impact aerobics without choreography. The nice thing about zero choreography is you can go at your own pace if you need to. The nice thing about indoor is it doesn't matter if it's 90° + degrees out, or rainy, etc.

There are tons of videos on YouTube....many newer DVDs (Walk At Home or Just Walk) have a music only option, and are chaptered so you can pick your "miles."

Leslie Sansone
www.youtube.com/user/walkathomemedia

Jessica Smith
www.youtube.com/results?search_query=jessica+smith+walking+workouts

Not sure is this was said, but do you enjoy dancing? Put on your favorite music and dance away. You can make it as easy or as hard as you want

Such a good and important thread, thank you for posting it! Am currently restarting diet/exercise regime after a huge gain in the last year, getting me to my top weight of 285 I guess a twisted ankle with broken ligaments did not help - am currently trying to walk as much as possible, most phones have a pedometer on it (I guess that's what Fitbit is?) so try and reach a certain number of steps per week and raise that goal each week by a little bit.. Every little helps

I was 267 at my heaviest. I started running...actually I started walking 4 minutes and jogging one minute and repeating and gradually reducing the walking and increasing running. However, walking by itself is perfectly good exercise and low impact. There is no need to run. Walking and biking are more than enough if you try to at least do it a few times a week.

With the walking, over time try to pick up the pace or add in some hills. You can even try walking up and down a hill repeatedly.

Your squats idea is a good one. You can add in various other body weight exercises at home to supplement that. A set of crunches, some inclined pushups (I started using the kitchen counter...much easier than the type on the floor on your knees but still challenging enough to have an impact).

Also, on days you want something gentler and do nothing else, try a very thorough stretching routine. It feels amazing, and often seems to encourage me to eat better and exercise more. Plus, I feel like I've at least done something healthy even if it doesn't burn a ton of calories.

Also, online you can find a lot of pilates routines. Many are aimed at beginners. You don't have to do everything. Do as much as you can and you will soon notice the progress you are making. Pilates is great for getting stronger without adding bulk, and it does burn a good number of calories as well. Pilates is very low impact.

Just try to gradually get more active over time. You don't have to do it all at once. It does work. I've lost 100 pounds, and while not at my final goal yet I am finally in the normal BMI range.

thegreatmd wrote: »

Gym, and pool, are out. Too expensive for this job-seeker! I do have a fitbit. Sometimes it's more frustrating than motivating (an hour bike ride shows up as like 1,200 steps) but I'm on it.

I did just see a simple idea i might try; committing to x squats every time I take a bathroom break... Though I loathe squats.

Walking and biking are fine but if you do want to join a gym, places like the Y have scholarships.

I share this concern about squatting and knees, and proper form in general:

ManiacalLaugh wrote: »

Careful with squats at your weight. I was almost the same when I started and they caused some knee pain. Not saying don't do them - just get educated about the proper form, stop if your knees start having issues, and/or think about doing ball squats against a wall.

As for exercise, I think you're doing great with walking and biking. I would recommend adding some weights in there too. Free weights usually cost about $1/lb, so they're not too bad. Once again though, make sure you google the proper form for any exercises you choose to add. Getting an injury would definitely put a damper on things.