"exercise" for 250+ lbs people (100+ to lose)
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Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?0 -
Also, has anyone tried the Plus Size Yoga? Or know where to get it free?0
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Swimming is best. The fat doesn't work against you in the pool like it does in just about all other exercise efforts. It's very low-impact, so fewer joint issues. It burns more calories than anything, so you get more weight loss for your exercise minute, lol. If you don't want to wear a suit, get over yourself. Don't let that stop you from getting your exercise and getting healthier.
The only stuff I'd did when I was 250 was swimming and walking. I tried other things, but couldn't do them. Tried yoga, tipped over. Tried all kinds of stuff that I just was NOT ready for.
If you haven't seen a doctor about your weight loss journey to get cleared for exercise and all that, do it. Have a physical. Do that first. It's the smart way to begin.0 -
thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?
I like Leslie Sansone walking videos, those are generally 3.5 - 4 miles per hour. All her moves are set to the pace of the music. So yes, I do like to walk to the beat of the music.
As a newbie you might look at Jog FM.com - it will give you ideas.
Jog FM lets you plug in your walking pace .....let's say you are starting at 2.5 MPH (1 mile in 24 minutes). The song pace is around 120 beats per minute. See if you have any of the songs listed and try walking to the beat. However you do it, upbeat music is motivating to me.
https://walk.jog.fm/workout-songs/for/24:00/minute-miles
For Plus Size Yoga, Mega Yoga, Heavy Weight Yoga, Big Yoga....check your local library. I would look for Peggy Cappy videos too (PBS series). For YouTube look for Abby Lentz, Sally Pugh, Megan Garcia, Lynne Robinson, or Meera Kerr.
Hulu.com has tons of yoga. Look for the most beginner video you can find. You will be able to start with some things.0 -
I'm at 260, and I typically go to the gym and spend some time on the treadmill and some time lifting weights. I stick to the weight machines right now instead of using free weights, because I'm really weak and feel a little more secure when using the machines. I do hope to switch to free weights someday though.
I've been slacking on my routine this last week, but what I try to do is three weight days and two cardio days.
Mondays I work on my arms, and do 20 minutes of cardio.
Tuesday I do 45 minutes of cardio.
Wednesday I do my chest and back, and 20 minutes of cardio.
Thursday I do another 45 minutes of cardio.
Friday I do legs and 20 minutes of cardio.
As for people calling you a fatass when you're out exercising, I know that feeling. I recommend investing in a nice pair of headphones, and just try to drown it out. I feel a lot less insecure when I've got music blasting in my ears and I get lost in my own little world.0 -
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?
Yes, I swim laps. I had been sedentary for a couple of years due to a serious illness--a disease with symptoms which include muscle wasting. I wanted to slowing rebuild muscle in an environment where I was unlikely to get injured.
When I first started, it took me an hour to swim a quarter of a mile. I slowly added distance and speed. Now I swim a mile (mostly backstroke) in about 30 minutes.
Is only swimming laps enough? It isn't for me now, but it was a very good place to start.0 -
When I first started working out I was 265 and almost everything was hard...I basically just walked outside, walked on the treadmill and did the elliptical, sometimes very simple yoga as well. I progressed in going faster and longer during those workouts, and then after about 4 and a half months and some weight loss, then i started trying new things.0
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Just wanted to encourage you to get out more. I think its great that you are looking at finding new ways to exercise and not using weight as an excuse not to.
The other thing I wanted to say was, no matter your size, you will have jerks who will yell mean things at you when exercising outside. I was just on a run the other day (I'm in the 130's which is a BMI in the 23's) and had people yell something along the lines of "run cow run". Those people are always going to be there. You can't control them. But you can control you. Don't let it get to you and keep on pushing yourself!0 -
thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?
...For Plus Size Yoga, Mega Yoga, Heavy Weight Yoga, Big Yoga....check your local library. I would look for Peggy Cappy videos too (PBS series). For YouTube look for Abby Lentz, Sally Pugh, Megan Garcia, Lynne Robinson, or Meera Kerr.
Hulu.com has tons of yoga. Look for the most beginner video you can find. You will be able to start with some things.
Great idea to check your library system for yoga DVDs. If you can't find any of those titles or titles specific to Plus size, try anything that says beginner, gentle or senior. Avoid Power Yoga/Vinyasa/Ashtanga/Jiva Mukti styles for now.
Slower yoga doesn't burn a lot of calories, but has many other benefits.
How Yoga Can Help End Binge Eating
One breath at a time, end the suffering of binge-eating
...According to Juliano, yoga gives people the skills to stay with what they are feeling, rather than turning to food to escape. People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies -- to choose not to feel what they are feeling when they are angry, anxious, or sad. Often, they turn to food to numb themselves. "There's this sense that I have to feel better right now, " Juliano says. "There is a complete intolerance of what is happening right now." This need to escape unpleasant feelings triggers a binge.
When you eat to escape what you are feeling, you lose touch with the experience of eating, as well. This is one reason binges can spiral out of control. "You have no understanding that you are full, way past full, into uncomfortable, because you're so out of it," Juliano explains. "You have no connection to what you're eating. You're eating a pint of ice cream and can't even taste it. Or you go to make yourself some toast and before you know it, half the loaf is gone."
Mindful yoga directly challenges the habit of dissociating from your body and your present-moment experience. "The whole point of yoga is to stay connected to your body. You learn it through practice, through breathing, and through breathing through the sensations."
Read more: https://www.psychologytoday.com/blog/the-science-willpower/201007/how-yoga-can-help-end-binge-eating
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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.
So if I understand this correctly you're trying to kill her, correct? Do you see yourself? You're ripped and fit to the max. Of course YOU can do the treadmill on full incline for 40 minutes, but that would give OP a heart issue.
I was 250 and had been working out regularly for over a year before I was able to go on full incline for ANY amount of minutes. Please don't give advice to the newly active if you don't remember what it's like to be where we are now. Anyone uneducated enough to listen to you will seriously injure themselves.0 -
thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?
I just listen to my favorite music but you could probably also get downloadable audio books from your library.
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dietstokes wrote: »The other thing I wanted to say was, no matter your size, you will have jerks who will yell mean things at you when exercising outside. I was just on a run the other day (I'm in the 130's which is a BMI in the 23's) and had people yell something along the lines of "run cow run". Those people are always going to be there. You can't control them. But you can control you. Don't let it get to you and keep on pushing yourself!
Yeah, I get way more negative feedback about my body now that I am only 20 pounds overweight instead of 110.
I guess now it's not obvious that I have health problems--I just look like a healthy person who is lazy.
You just have to do your best not to let it get to you.0 -
thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?kshama2001 wrote: »I just listen to my favorite music but you could probably also get downloadable audio books from your library.
I am personally addicted to Spotify. If you have a smart phone, I recommend getting it and using that to listen to music. You can look up music, make playlists, and listen to playlists others have made. There are plenty of good workout playlists on there. The premium is $9.99/mo, otherwise if you just use the free version it just means you have to listen to your playlists on shuffle instead of being able to chose specific songs from them, and you have to put up with an occasional commercial.0 -
I started at 301 walking about 1 mile with several stops. A year and 94 pounds later I can walk several miles at a brisk pace with no stops. There are a lot of hilly streets in my neighborhood so I try to average 20 floors on my Fitbit per day. I also do some work on an elliptical trainer, but I prefer walking outdoors and get more "steps" that way. I do strength training 2-3x per week. I would swim laps if I had a pool nearby. Oh, I do Leslie Sansome Walk at Home DVDs sometimes too. They were hard at first but easier now and she has lots of variety and progressions.
Good for you for getting started! Keep at it and add a little bit of time or speed each week. You will know when you are ready to add more intensity or new exercises.0 -
thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?kshama2001 wrote: »I just listen to my favorite music but you could probably also get downloadable audio books from your library.
I am personally addicted to Spotify. If you have a smart phone, I recommend getting it and using that to listen to music. You can look up music, make playlists, and listen to playlists others have made. There are plenty of good workout playlists on there. The premium is $9.99/mo, otherwise if you just use the free version it just means you have to listen to your playlists on shuffle instead of being able to chose specific songs from them, and you have to put up with an occasional commercial.
Everyone should spend their hard-earned $$ as they see fit, but...for me, Spotify is a heckuva bargain. I have more playlists than I can listen to!
I just wish Shuffle worked better. It seems to repeat songs a lot. Nonetheless, I recommend it a billionty times over Pandora. And of course over whatever new crapfest Apple just forced onto my phone which has NO shuffle function at all.
<And now, back to the actual thread>0 -
azulvioleta6 wrote: »dietstokes wrote: »The other thing I wanted to say was, no matter your size, you will have jerks who will yell mean things at you when exercising outside. I was just on a run the other day (I'm in the 130's which is a BMI in the 23's) and had people yell something along the lines of "run cow run". Those people are always going to be there. You can't control them. But you can control you. Don't let it get to you and keep on pushing yourself!
Yeah, I get way more negative feedback about my body now that I am only 20 pounds overweight instead of 110.
I guess now it's not obvious that I have health problems--I just look like a healthy person who is lazy.
Isn't it disgusting how some people are?! My comeback for a jerk who said something like that to me one time was : "Whatever, I may be fat now but I'm doing something about it. You on the other hand, can't fix ugly!"
It may not have been the best comeback of all time but I felt good when he didn't say anything after that
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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!
Ive heard that just working out legs is the best workout to do, puts your body in a foot burning mode, maybe try working lower and upper body alternating with a steady cut back of food?0 -
i started at 260 and walked, then joined a gym and do whatever i feel like.
60 pounds and 7 months later, i have better endurance and can last longer at the gym but i did the same things then as now.
you might like water aerobics type classes. I'm rather bored with my aqua zumba (too easy and not enough of a calorie burn for my tastes) but its a good place to start for those just beginning.0 -
thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?
Another option is audio books.
I listen to books when I run. They keep your mind more engaged and active than simply music and makes the time fly by. I use the Overdrive app and download books from my local library. It's free!0 -
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?
Did you know you can walk in the pool? Also try deep water jogging running! Awesome burn. Just 20 minutes equals 2 land miles!0 -
1. Walking alot
2. chris powells the workout (youtube vid 1, 2,3 its low impact for heavier persons I start with this)
3. Leslie sansone walk away the lbs (youtube)0 -
I started out at 299lbs doing Zumba, walking/jogging 3-5 miles, and doing Jillian Michael's 30 Day Shred. I'm at 274 lbs now and I'm still doing all of those things. I'd say push yourself so you can find your limits; that's what I did. Because of that, I now know I can't do 30 Day Shred everyday yet- it's too tough on my joints. I can, however, do it twice a week.
And I'm sorry you've had to deal with idiots yelling insults at you. Use it for fuel. Let it motivate you. Good luck!0 -
Music is good for other reasons, too. Helps pass the time.As for people calling you a fatass when you're out exercising, I know that feeling. I recommend investing in a nice pair of headphones, and just try to drown it out. I feel a lot less insecure when I've got music blasting in my ears and I get lost in my own little world.
That happened to me. Someone in a passing car on a busy road yelled something mean.
Don't let it get to you. The kind of people who say such nasty things - their opinions aren't worth worrying about. They're beneath you. They're beneath most of us. Also, know that such nastiness is born out of insecurity and unhappiness. Those people are trying to make themselves feel better, but it only works for a second. They are miserable. Fwiw.
Happy people don't yell nasty things at strangers. They just don't.
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Agree. Them yelling something nasty to you says something about them and absolutely nothing about you. [made up statistic-->>] 99% of what other people do and say and do has nothing to do with you.
Music is good for other reasons, too. Helps pass the time.As for people calling you a fatass when you're out exercising, I know that feeling. I recommend investing in a nice pair of headphones, and just try to drown it out. I feel a lot less insecure when I've got music blasting in my ears and I get lost in my own little world.
That happened to me. Someone in a passing car on a busy road yelled something mean.
Don't let it get to you. The kind of people who say such nasty things - their opinions aren't worth worrying about. They're beneath you. They're beneath most of us. Also, know that such nastiness is born out of insecurity and unhappiness. Those people are trying to make themselves feel better, but it only works for a second. They are miserable. Fwiw.
Happy people don't yell nasty things at strangers. They just don't.
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Also, I've had obscenities yelled at me while walking on main roads. But you know what it is? People that do that stuff are SO jealous that you have the motivation to get out there and prove them wrong. IDGAF what people think of me. At least my fat *kitten* is doing something.
Also, I wear a bikini, because IDGAF.0 -
I started practicing martial arts at 290.....(and 39 years old)I practiced for 6 years between 285 and the current 246. Don't let the number on the scale hold you back. Whatever kind of exercise you choose just start slow and increase as you start to get in better shape. As long as your Dr says you are safe to do so of course.0
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ValerieMartini2Olives wrote: »Also, I've had obscenities yelled at me while walking on main roads. But you know what it is? People that do that stuff are SO jealous that you have the motivation to get out there and prove them wrong. IDGAF what people think of me. At least my fat *kitten* is doing something.
Also, I wear a bikini, because IDGAF.
How do I like this?!? Ha-ha.0 -
Also I agree with everyone else who said swimming. It is the greatest exercise out there for people who have mobility issues.0
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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.
Although it may be a long shot, check out what your local parks system has available. Most places, it probably won't be useful, but if you are lucky they might have pool and gym facilities for a very low price. I was delighted to discover that was the case in my area.0 -
kshama2001 wrote: »thegreatmd wrote: »Ohhhhhh... Such good suggestions. Gracias!!
New music!! I haven't even been using music, Duh!
Also, thanks to everyone who listed specific videos to look for on YouTube! Lord knows I don't want to waste 3 hours finding decent videos!!!
So... Music suggestions? Do you walk to the beat, or just listen for motivation?
I just listen to my favorite music but you could probably also get downloadable audio books from your library.
Podcasts are another great option. There are lots of them available for free online. I have an app on my phone called podcast addict that I listen to them through.
I like Dan Carlin's Hardcore History. I just started listening to Anderw Zimmern's (the Bizzare Foods guy) Go Fork Yourself and Alton Brown's Browncast.
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