Newbie! Exercising at home/for free?

Have a look at this thread: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

The bodyweight programmes can all be done at home, as can some of the dumbbell ones, and are a great place to start. I'm currently doing the Strong Curves bodyweight programme (I think under the bodyweight ones as Bootyful Beginnings) and love it - the Strong Curves e-book is something like $8 from Amazon, and includes all the templates for the more advanced programmes as well, plus instructions for something like 300 different exercises all up. I've also done the Nerd Fitness one in the past. Fitness Blender is another great website with tons of free workout available. Even yoga can give you a good bodyweight workout, that's where I started out, and it's particularly good for developing core strength and functional movement. I highly recommend Yoga With Adriene on YouTube. And walking. Never underestimate walking!

The main factor in weight loss is making sure you're in a calorie deficit - this comes down to you being accurate about what you eat and drink that contributes to your calorie intake. Losing fat/weight will make you look and feel more trim and toned.

Exercising with or without a gym is great - the body weight programs mentioned above would be a good start for incorporating resistance training. This will help you to maintain muscle. You can also just make an effort to move more - walk, take the stairs, dance etc

I echo all the previous recommendations. Also, do you by chance have stairs in your home? Walking up and down those for 30 min. will get that heart rate up!

Agree with all other comments. I do use a gym but when I started I was self conscious about my weight (I learned later I shouldn't have been but that's another story), so I started with, just moving. I decided that in my 40 minute break in work I'd use 10 minutes, every day, and walk. That was the start and I built on that over a year from 10, to 20, to 30...you get the picture. I eventually joined a gym but I lost a lot of weight by doing that.

Bottom line? Find something you enjoy and do that. Best of luck to you!

Search for "Leslie Sansone" on YouTube. She has walking workouts that are basically gentle aerobics (no jumping-type moves) in different lengths so you can find something that works for your fitness level.

I'm currently the biggest I've ever been but can't afford to go to a gym.

Understand, as others have said, that weight loss happens in the kitchen, not the gym.

Exercise is great for health but unless you are doing tremendous amounts of exercise you will far more effectively generate a calorie deficit through not eating things rather than by exercise.

I've lost 14 lbs so far by counting calories and getting 10,000 steps most days. I've missed a day or two here or there. You don't have to get an expensive Fitbit. I just use a pedometer from Amazon that was $20. I like the Omron brand as it's small enough to fit in my bra. I wouldn't start out with 10,000 steps if you usually get 2,000 - 3,000, as I did before starting. I got shin splints and had to rest a week. Just wear it for a day or two to see what you average, then gradually build it up. It does tone for those who start with no muscle tone. My husband has noticed and he's not one for empty compliments! I march in place a lot because I homeschool and don't have time for long walks. So I march or jog in place as I teach and supervise. It really works, and isn't hard to do!

I have very low energy, always have even when a normal weight, and this is good because it helps tone but doesn't leave me so exhausted that I can't move for hours or days. I'm sure higher intensity exercise is more effective, but not for me, because I simply don't end up doing it.

I'd also suggest Fitness Blender and Leslie Sanson. Fitness Blender is nice because you can enter your fitness level, what type of exercise, how long you want to exercise, etc. to get videos that you can do. They have videos from gentle stretches to intense cardio. Leslie Sanson is basic and easy, but keeps you moving. I found one of her DVDs at a yardsale and I like to pop it in occasionally because I really don't mind it at all. She's upbeat and if you have joint issues, her videos are gentle.

You may also want to look into "prison" bodyweight exercises or "You are your own gym." They're great if you don't have equipment.

Walking is always an option as well. You don't gotta go fast, you just need to move more than you are now. Increase your speed or distance a bit every few days.

I'm also going to echo what others have said about eating less calories and healthier foods though. Most major weight loss comes from your diet. Exercise just helps you look and feel better.

I started resistance training at home doing sets of wall push-ups every other day or so. After a bit I added squats and lunges, then started doing the Nerd Fitness beginner bodyweight circuit. I just bought the Fitness Blender bodyweight program, so that's next up for me. Working out at home is the best. Although if you have the space, I would suggest investing in a floor mat (I've got a couple sets of these) - they're reasonably cheap and make working out a lot more comfortable.

apullum wrote: »

Sounds like you need a good sports bra. You shouldn't let bad bras stop you from doing what you want to do. I strongly recommend Panache, which only makes bras in larger cup sizes. You can sometimes find them cheaper on Amazon. Grab a tape measure and enter your measurements on bratabase.com to figure out the right bra size range for you.

Fleet feet does sizing/fitting at some of there locations.

My wife has similar issues, and getting properly fitted/sized and getting an appropriately supportive(designed for running vs fashion) gear seems to be helpful

Fatass2badass33 wrote: »

barberellass wrote: »

I don't go to the gym and just recently joined a zumba class once a week. YouTube is great, I use fitness blender, gymra, and pop fitness. I did invest in dumbells over time, but not right at first.
Sports bras fit more snug than you would think, once I found a properly fitting one it made a huge difference. I got a danskin one for 9 bucks at Wal Mart that fits well like my other more expensive ones.

barberellass wrote: »

I don't go to the gym and just recently joined a zumba class once a week. YouTube is great, I use fitness blender, gymra, and pop fitness. I did invest in dumbells over time, but not right at first.
Sports bras fit more snug than you would think, once I found a properly fitting one it made a huge difference. I got a danskin one for 9 bucks at Wal Mart that fits well like my other more expensive ones.

I have a "shock absorber" cushioned padded snugly fitting panache sports bra, a regular snug fitting underwired sports bra and also a regular underwired bra. I still have pain though and when I run feel a crushing feeling....not cardiac pain just the weight moving up and down even though they don't appear to be moving. The worst thing about my weight gain has been my bust. Now HH bras are tight. My waist is 34 inches compared to my 50 inch bust so very visible and whenever I try and exercise people will stare or comment. When I lie down they almost choke me and sit right under my chin. I have constant pain in my neck, shoulders, and sometimes lower back. So all exercise is difficult.

It's super depressing not being able to do any proper exercise. I tried swimming as it's non weight bearing but I was absolutely exhausted, it's hard work! I also had creepy guys saying stuff in front of me....also had that in the gym. I am very shy so each time induced crippling panic attacks and major anxiety.

This may sound stupid but I recently quit smoking and have gained a ton of weight. Should I start smoking until I've reached my weight loss goal? It speeds metabolism doesn't it. I'm not going to be able to jump until I've lower a good maybe 50lbs.

Noooooo, don't start smoking again! I'm a smoker and I hate it and (fingers crossed) am quitting this winter. Being overweight is bad for your health, but so is smoking, and it's so hard to quit! Weight gain related to quitting smoking is mostly if not entirely from eating more - smoking is an appetite suppressant, plus there's the boredom/oral fixation aspect. Work on getting your eating habits under control, be kind to yourself, and be patient. Experiment with meal timing and composition to find out what keeps you feeling full, or at least less hungry. If running or more vigorous exercise is too difficult right now, that's completely fine. Walking is great exercise and involves much less bouncing! You can do this!

Fatass2badass33 wrote: »

MegaMooseEsq wrote: »

Fatass2badass33 wrote: »

barberellass wrote: »

I don't go to the gym and just recently joined a zumba class once a week. YouTube is great, I use fitness blender, gymra, and pop fitness. I did invest in dumbells over time, but not right at first.
Sports bras fit more snug than you would think, once I found a properly fitting one it made a huge difference. I got a danskin one for 9 bucks at Wal Mart that fits well like my other more expensive ones.

barberellass wrote: »

I don't go to the gym and just recently joined a zumba class once a week. YouTube is great, I use fitness blender, gymra, and pop fitness. I did invest in dumbells over time, but not right at first.
Sports bras fit more snug than you would think, once I found a properly fitting one it made a huge difference. I got a danskin one for 9 bucks at Wal Mart that fits well like my other more expensive ones.

I have a "shock absorber" cushioned padded snugly fitting panache sports bra, a regular snug fitting underwired sports bra and also a regular underwired bra. I still have pain though and when I run feel a crushing feeling....not cardiac pain just the weight moving up and down even though they don't appear to be moving. The worst thing about my weight gain has been my bust. Now HH bras are tight. My waist is 34 inches compared to my 50 inch bust so very visible and whenever I try and exercise people will stare or comment. When I lie down they almost choke me and sit right under my chin. I have constant pain in my neck, shoulders, and sometimes lower back. So all exercise is difficult.

It's super depressing not being able to do any proper exercise. I tried swimming as it's non weight bearing but I was absolutely exhausted, it's hard work! I also had creepy guys saying stuff in front of me....also had that in the gym. I am very shy so each time induced crippling panic attacks and major anxiety.

This may sound stupid but I recently quit smoking and have gained a ton of weight. Should I start smoking until I've reached my weight loss goal? It speeds metabolism doesn't it. I'm not going to be able to jump until I've lower a good maybe 50lbs.

Noooooo, don't start smoking again! I'm a smoker and I hate it and (fingers crossed) am quitting this winter. Being overweight is bad for your health, but so is smoking, and it's so hard to quit! Weight gain related to quitting smoking is mostly if not entirely from eating more - smoking is an appetite suppressant, plus there's the boredom/oral fixation aspect. Work on getting your eating habits under control, be kind to yourself, and be patient. Experiment with meal timing and composition to find out what keeps you feeling full, or at least less hungry. If running or more vigorous exercise is too difficult right now, that's completely fine. Walking is great exercise and involves much less bouncing! You can do this!

Thankyou so much for this comment. After posting I went and bought cigarettes.....was about to light one up outside when I saw I'd had a post reply.....and your post has literally stopped me from smoking now. I'm not going to put myself through all the pain of that initial quit phase again..... I just need to eat less and move more and I will finally be one of those 'healthy' people lol.
Thankyou again you can do this too, good luck with quitting we are stronger than cigarettes x

Aw kittens, that's awesome! *high five* For real, this is totally doable. I've been at this for a year now and have lost 40 pounds so far - it took me about three months before I was consistently losing (which was super discouraging), but once I got into a groove, it's been so much easier than I expected. I genuinely believed I could never do this. I wasn't doing anything but walking until August of this year either. Figuring out that you can control your weight just by eating less is a powerful thing!

Fatass2badass33 wrote: »

barberellass wrote: »

I don't go to the gym and just recently joined a zumba class once a week. YouTube is great, I use fitness blender, gymra, and pop fitness. I did invest in dumbells over time, but not right at first.
Sports bras fit more snug than you would think, once I found a properly fitting one it made a huge difference. I got a danskin one for 9 bucks at Wal Mart that fits well like my other more expensive ones.

barberellass wrote: »

I don't go to the gym and just recently joined a zumba class once a week. YouTube is great, I use fitness blender, gymra, and pop fitness. I did invest in dumbells over time, but not right at first.
Sports bras fit more snug than you would think, once I found a properly fitting one it made a huge difference. I got a danskin one for 9 bucks at Wal Mart that fits well like my other more expensive ones.

I have a "shock absorber" cushioned padded snugly fitting panache sports bra, a regular snug fitting underwired sports bra and also a regular underwired bra. I still have pain though and when I run feel a crushing feeling....not cardiac pain just the weight moving up and down even though they don't appear to be moving. The worst thing about my weight gain has been my bust. Now HH bras are tight. My waist is 34 inches compared to my 50 inch bust so very visible and whenever I try and exercise people will stare or comment. When I lie down they almost choke me and sit right under my chin. I have constant pain in my neck, shoulders, and sometimes lower back. So all exercise is difficult.

It's super depressing not being able to do any proper exercise. I tried swimming as it's non weight bearing but I was absolutely exhausted, it's hard work! I also had creepy guys saying stuff in front of me....also had that in the gym. I am very shy so each time induced crippling panic attacks and major anxiety.

This may sound stupid but I recently quit smoking and have gained a ton of weight. Should I start smoking until I've reached my weight loss goal? It speeds metabolism doesn't it. I'm not going to be able to jump until I've lower a good maybe 50lbs.

You're absolutely certain that the chest pain is caused by..."impact" and not other medical concerns? I don't want to second guess your knowledge of your own body--I just get concerned when someone mentions chest pain. My dad had a heart attack at a relatively young age, so I take it pretty seriously.

You will probably wind up losing some breast tissue as you lose weight, since breasts are largely fat. You might not lose cup sizes, at least not at first, since cups are proportional to your band. During the first 80 or so pounds I lost, I went from a 40 to a 32 band, but I was still a DDD cup. During the last 20 or so pounds, I went down to a D. Just from anecdotes posted here, some people go down cup sizes early in their weight loss and some don't. It really varies from person to person.

Frankly, the people in your gym sound like kittens. (I mean, MFP is just going to change whatever I say here to "kitten," so I might as well do it myself.) Is that part of the reason why you would rather not go to the gym? I would look for a new gym if mine was full of people like that. I'm also guessing that the management of your gym might like to know that some gym users' harassment is making you unable to work out there anymore.

As far as exercise goes, any sort of movement that you weren't doing before is progress. Walking down the street and back counts as exercise. You don't have to exercise in order to lose weight, but it's good for your body anyway.

Please don't start smoking again. That's part of why my dad had a heart attack when he was 47. He recovered, but it took a long time after that for him to commit to stop smoking.

Lost all my weight from a calorie deficit. Eventually I did add walks just because I felt so damn good.