Need advice about exercising (extreme weight loss)
cath1646
Posts: 27 Member
I'm starting again and I think this is the last time.
So I am pretty big, (~400lbs) and I am wondering what kind of exercising I should try to do. I've spend the last couple of days doing a 1 mile walk with Leslie Sansone and a few different lifting exercises with hand weights (1kg in each hand).
Is this good enough? I think it's about 300 calories having taken my weight into account. Unfortunately the only kind of exercising I can do is at home so I will have to make due without gym equipment.
Also as far as calories go I set a weight of 2000 a day for now which is why a nutritionist had suggested.
Any suggestions are greatly appreciated!
So I am pretty big, (~400lbs) and I am wondering what kind of exercising I should try to do. I've spend the last couple of days doing a 1 mile walk with Leslie Sansone and a few different lifting exercises with hand weights (1kg in each hand).
Is this good enough? I think it's about 300 calories having taken my weight into account. Unfortunately the only kind of exercising I can do is at home so I will have to make due without gym equipment.
Also as far as calories go I set a weight of 2000 a day for now which is why a nutritionist had suggested.
Any suggestions are greatly appreciated!
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Replies
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I'd probably set up an appointment with a personal trainer that has experience working with very obese clients and also with your doctor so he/she can verify this would be the right exercise program for you.0
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You can lose weight without exercising so anything you do will be good for your body and help your weight loss along. Depending upon how your body feels perhaps be careful about pushing too hard/doing too much and injuring yourself at this stage (speaking from personal experience). I am thinking that as you lose weight you will start to feel like you can do a bit more and your joints etc will be able to tolerate it well. What you are doing sounds like it is a good start.
Maybe someone like a physiotherapist would be good to see. They are well educated about the human body and will have a good idea about what sorts of exercises will help you at this stage.
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I started around that weight like you did and I started with daily walking, I didn't have weights though. Just start gradual, and try to be consistent. You can always increase distance and change to other exercises as you lose weight0
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I lost a lot of my initial weight through walking alone.
Although exercise is not necessary to lose weight, I highly recommend it. It improves your mind, your body, and is important psychologically, I think, for reinforcing that whole "lifestyle change" business.0 -
Your weight loss should be coming from your diet, however, I do think starting exercise should be fine as long as it's low impact.
My suggestions would be walking (so long as it's not causing knee and foot pain), recumbent biking, and swimming.
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Do what feels right for you
Do not push yourself too hard initially as you may cause avoidable injury. I'd say continue with what you are doing! Eventually, you may feel comfortable adding to the intensity - but again, it's totally your choice. You don't 'need' exercise to lose weight, it's the calorie deficit that is important here. For me, exercise lets me get away with eating a little bit more! Good luck and keep at it!0 -
I'd be cautious with anything that is weight bearing putting pressure on your joints and back.
Here's something to try. Is there a move you wish you could make, a stretch or a hoist, that would improve your mobility, then do exercises and stretches towards that goal.
I tell you, the first time I stooped for a penny and got right back up, that was glorious.
This is not for weight loss but the great benefit of exercise is being able to do things you couldn't do before.0 -
It sounds like you are off to a great start! I think walking for now is perfect, and you can slowly up the distance you go, as your weight drops. Use a food scale, stick to your calories, and the pounds will drop!0
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There are lots of seated exercises on YouTube. It may not be a bad idea to look some of them up and do them alternate days to your walking.
I worry a little that you may be walking to much and it may be better easing into it.
We can quite often start exercising with such enthusiasm that we either injure ourself or burn out. Slow and steady is best.
As others have said get your Dr's clearance and see if you can get a physiotherapist to guide you.
Concentrate first on getting a handle on logging your food, then reduce it gradually until you are eating the amount that has been recommended for you.
It is much easier on you physically and mentally to reduce slowly.
Cheers, h.
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If all your joints and tendons are OK, walking will be perfect! Yay you! Walking makes you feel great!
I love walking! I've lost 22 kg since April and am feeling fantastic by eating at my calorie limit and walking.
Careful, I recently started running, and this might happen to you. Eek!
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CrabNebula wrote: »I'd probably set up an appointment with a personal trainer that has experience working with very obese clients and also with your doctor so he/she can verify this would be the right exercise program for you.middlehaitch wrote: »We can quite often start exercising with such enthusiasm that we either injure ourself or burn out. Slow and steady is best.
As others have said get your Dr's clearance and see if you can get a physiotherapist to guide you.charlieandcarol wrote: »Maybe someone like a physiotherapist would be good to see. They are well educated about the human body and will have a good idea about what sorts of exercises will help you at this stage.
First of all thank you for your answers! I think you are right and that's also the reason I asked her, because I don't want to do more bad that good with exercising.
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eliaus3640 wrote: »I started around that weight like you did and I started with daily walking, I didn't have weights though. Just start gradual, and try to be consistent. You can always increase distance and change to other exercises as you lose weight
This is so good to hear. Thank you for your advice!0 -
I'd be cautious with anything that is weight bearing putting pressure on your joints and back.
Here's something to try. Is there a move you wish you could make, a stretch or a hoist, that would improve your mobility, then do exercises and stretches towards that goal.
I tell you, the first time I stooped for a penny and got right back up, that was glorious.
This is not for weight loss but the great benefit of exercise is being able to do things you couldn't do before.
Yes! I've experienced that too! It's the little things!
Thanks for the advice0 -
blankiefinder wrote: »It sounds like you are off to a great start! I think walking for now is perfect, and you can slowly up the distance you go, as your weight drops. Use a food scale, stick to your calories, and the pounds will drop!
Thank you! I'm hopeful!0 -
I lost a lot of my initial weight through walking alone.
Although exercise is not necessary to lose weight, I highly recommend it. It improves your mind, your body, and is important psychologically, I think, for reinforcing that whole "lifestyle change" business.
That's my goal too. I want to stop doing it because I have to. Hopefully in some time I can do sports again which I really liked! Thanks for your advice!0 -
PinkPixiexox wrote: »Do what feels right for you
Do not push yourself too hard initially as you may cause avoidable injury. I'd say continue with what you are doing! Eventually, you may feel comfortable adding to the intensity - but again, it's totally your choice. You don't 'need' exercise to lose weight, it's the calorie deficit that is important here. For me, exercise lets me get away with eating a little bit more! Good luck and keep at it!
Thank you! I will definitely not push too much and do it gradually.0 -
If all your joints and tendons are OK, walking will be perfect! Yay you! Walking makes you feel great!
I love walking! I've lost 22 kg since April and am feeling fantastic by eating at my calorie limit and walking.
Careful, I recently started running, and this might happen to you. Eek!
It does make me feel energized especially if I do it in the morning. The hardest part is the decision to get going really! Haha it would be a miracle if I ever started liking running!0 -
I forgot to mention in my previous post.
When you are ready, aqua fit would be a wonderful form of exercise for you.
It is good cardio with a little resistance work as you are exercising against the water. It is also excellent for developing, general mobility, flexibility, and balance, while in a buoyant low impact environment.
Quite often there are classes offered by physiotherapists that are tailored for special needs.
That is jumping the gun a bit I know, just thought I would sow the seed.
Cheers, h.0 -
middlehaitch wrote: »I forgot to mention in my previous post.
When you are ready, aqua fit would be a wonderful form of exercise for you.
It is good cardio with a little resistance work as you are exercising against the water. It is also excellent for developing, general mobility, flexibility, and balance, while in a buoyant low impact environment.
Quite often there are classes offered by physiotherapists that are tailored for special needs.
That is jumping the gun a bit I know, just thought I would sow the seed.
Cheers, h.
I do Aqua HIIT and it's great. I just wish I could do the things I do in the water, on dry land! One day, baby steps and all that!
To the OP: have you considered a pedometer? I'm quite scientifically minded so I like numbers. I wear a heart rate monitor at the gym, I set myself a goal and try and beat my previous time etc. You may find a pedometer helps you see your improvement in a measurable way - walking a mile at home is walking a mile (is the Lesley Sansone the walking on the spot thing?) but as you improve, you'll find that your step count increases as you increase your speed as your fitness increases. I personally think it's just a nice way of quantifying achievements
Well done with the great start you've already made with the exercise, it can be daunting to begin with. My only regret is that I didn't start sooner!0 -
You've got some good advice in here! I was 329 lbs when I started and I honestly just walked. It wasn't very far or very fast, but I did it consistently. I got faster and went further as I lost weight and got fitter from the walking. After a bit I joined a gym and added in more cardio and weights, but even 4 years later and in maintenance I still do a lot of walking.0
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I was almost 100 lbs more than you when I began a few years back. Walking is all I did when I started. I did short distances 1 to 2 miles and increased my distance and pace over time as I got fitter. I don't know if others mentioned it previously but investing in a good pair of shoes helps a ton. I also run now but when I started I still went to a running shoe store to get fitted. Having a pair of shoes that fit your feet type makes a world of difference. I also got moisture wicking socks to help against rubbing, chaffing and blisters developing on your feet.0
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Just to echo others in here, your method is great so far. One of my best friends is around the same weight as you and she goes for walks outside and/or on a treadmill. At your weight, low impact exercise like that is what is best. Your calorie deficit will take care of the rest and as you lose weight, you can start incorporating different exercises. The main thing now is to keep stress off your joints so you don't risk injury. It sounds like you're off to a great start on your journey.0
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Everyone one else in here already gave you great advice i just wanted to say congrats on your desicion to become healthy and dont ever give up you can do this!0
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See your doctor about beginning your weight loss journey. If you're cleared to exercise, try walking. Even just a five or ten minute walk is a good beginning.
If you have joint issues or pain in your feet, try swimming. The fat doesn't hold us back in the water like it does with so many other types of exercise! It's a great workout - nothing burns more calories. It provides resistance and if you flip over and swim on your back for part of the time, you'll use just about every muscle you have.
Swimming is the BEST exercise for the very obese, IMO.0 -
Like the above person, if you have joint issues or pain, try water workouts. Try aqua fitness if you want a total workout, which swimming won't give you. Most traditional aquatic workouts use a combination of water-based equipment and aerobics, Aqua workouts come in variations of Tabata and Boot Camp.Aqua Zumba is all cardio, AcquaPole is a full body workout, AquaCycling does more than spin. Aqua Boxing is also great.0
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I started at over 400lbs myself. For exercising I would stick with low impact movements as to put less strain on your knees. Walking, logging some time on the elliptical at the gym, and swimming seem to be the route to go. I did the first two. Work your way up and don't get discouraged! Don't forget that weight loss is mainly in the kitchen, though your heart will thank you for giving it a work out too.0
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middlehaitch wrote: »I forgot to mention in my previous post.
When you are ready, aqua fit would be a wonderful form of exercise for you.
It is good cardio with a little resistance work as you are exercising against the water. It is also excellent for developing, general mobility, flexibility, and balance, while in a buoyant low impact environment.
Quite often there are classes offered by physiotherapists that are tailored for special needs.
That is jumping the gun a bit I know, just thought I would sow the seed.
Cheers, h.
I would love to do that but unfortunately it isn't possible where I live...
Only in the summer at the sea (if that's possible)0 -
I was almost 100 lbs more than you when I began a few years back. Walking is all I did when I started. I did short distances 1 to 2 miles and increased my distance and pace over time as I got fitter. I don't know if others mentioned it previously but investing in a good pair of shoes helps a ton. I also run now but when I started I still went to a running shoe store to get fitted. Having a pair of shoes that fit your feet type makes a world of difference. I also got moisture wicking socks to help against rubbing, chaffing and blisters developing on your feet.
thank you! It's good to hear of others that have succeeded! And yes I bought good running shoes, thinking the same!0 -
leanne0627 wrote: »Everyone one else in here already gave you great advice i just wanted to say congrats on your desicion to become healthy and dont ever give up you can do this!
thank you!!
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