At home weight loss with no equipment??

Here is my advice: walk. Start with 5000 steps a day (less if that is too much) and add a bit every day until you are walking about 10,000 steps a day. Then begin to look for new ways to advance fitness. Through a variety of circumstances, I had a set back (gaining back 40 of my 90 lbs lost) and had to work my way back again. ALong with diet control, I started back with walking. 12 weeks and I am down about 10 lbs walking10K a day and have added hiking up hill to my walk time. It was a struggle at first, but I am on my way again, and feeling comfortable in my practice. It takes no equipment at all, but you could use your smart phone to clock your steps. Hope that helps.

kkimpel wrote: »

Here is my advice: walk. Start with 5000 steps a day (less if that is too much) and add a bit every day until you are walking about 10,000 steps a day. Then begin to look for new ways to advance fitness. Through a variety of circumstances, I had a set back (gaining back 40 of my 90 lbs lost) and had to work my way back again. ALong with diet control, I started back with walking. 12 weeks and I am down about 10 lbs walking10K a day and have added hiking up hill to my walk time. It was a struggle at first, but I am on my way again, and feeling comfortable in my practice. It takes no equipment at all, but you could use your smart phone to clock your steps. Hope that helps.

I agree with this. Very often, the best place to start is with getting your body moving and used to moving.

1. Set a calorie goal/track your eating meticulously
2. start walking... when you get up to 30-45 minutes try C25K
3. Additionally, try this plank routine(pirated from several sources)


Work up to 5-10 minutes as below. Start with 2-5 minutes.

1. Floor plank-Lay flat on your face/belly(Think Superman pose) beginning with your toes, introduce tension into your muscles maintaining tension as you go until you are tense from head to toe. Pay special attention to glutes, and abs. Hold for 15-30 seconds then release the same way.
2. High Plank-Same as above, but as the tension passes through your shoulders, begin to draw your arms under your shoulder blades and finish in a "pushup position" Hold 15-30 seconds to begin.. but no more than 120. -Lower to floor and release tension as before.
3. Low plank-Same as above, but after a brief pause at the top, lower to 90 degrees arm bend for 5-10 seconds before reversing up, and relaxing down and out. This one can be held for up to 30 seconds if desired.

Don't try the low plank until you can hold the high for 45 seconds or so. IF you don't have a timer or someone time for you, use breaths/heartbeats... 1 natural(not exaggerated) slow breath(in/out) is about 5 seconds.


Once you master the above series, incorporate knees to elbows and shoulder touches.

Once you master the shoulder touches-incorporate weights... starting with 15-25 lb dumbbell/Kbells

Can also do "standing plank" like 1. but with arms at sides.

ldscott716 wrote: »

Hi Olivia! Congrats on working towards feeling better! Do you have anything you know you cannot do? Like, if you have bad knees or hips, or there's nowhere to go for long walks, etc.

This is really good to know!!

livsaint21 wrote: »

MegaMooseEsq wrote: »

I've enjoyed a lot of FitnessBlender's videos (free on their website or youtube). You can filter by difficulty as well as low impact, no equipment, length, and so on. Their beginning low impact workouts might be a good option for you. You're not going to burn a ton of calories but if you're pretty out of shape, you probably need to build up at least a bit of endurance before you start really pushing it. I cannot agree enough with the recommendation to get a food scale - even if you don't want to use it long term, just a week or two of weighing everything can be hugely educational.

Yes good point about endurance. I think thats why im so scared of what to do as i am so out of breath when I do.

I will definatley try this website and i like the look of the walk at home guy! Just ordered some scales, im really good with eating and portions so as soon as i get this fitness cracked i shud start seeing the results i want.

I think the fitness people call that "building your base" - I'm still pretty new to this whole workout racket, but I do know that when I tried to jump into the deep end in the past, I just gave up because it was so hard and miserable. But if you start small and keep pushing yourself just a bit, I think you'll be surprised how quickly you progress. Good luck!

livsaint21 wrote: »

stanmann571 wrote: »

ldscott716 wrote: »

Hi Olivia! Congrats on working towards feeling better! Do you have anything you know you cannot do? Like, if you have bad knees or hips, or there's nowhere to go for long walks, etc.

This is really good to know!!

Brilliant feedback. Thanks guys!

I have no where to go for long walks, i have a little boy with heart conditions so we have to stay out of the cold. Im 14 stone 5 and at my heaviest. My knees and hips are weak, hips from being displaced in pregnancy and knees im guessing thats to do with being overweight so running probably wouldnt be great for me.

I'm in a kinda similar boat, but much, much heavier than you are. I had to start off so very gradually. Even walking was and still is too much for my destroyed knees and foot issues along with my occasional hip quirks. And I have a shoulder that restricts my arm movement above my head almost completely. But, over the last several months, I've gained 15lbs of muscle while keeping the scale at the same number (I'll work to make it move down eventually), and haven't damaged a thing. You don't need fancy equipment or to even leave the house, or to jump up and down or jog.

There's a lady on Youtube who is overweight and she works out a lot. She's more my size than your size, but the nice thing is a lot of what she does is at-home stuff, and she has tons of videos showing you how to modify exercises for those of us who can't get down on the floor or on all fours because of knee/back/hip issues, and who are just starting out. Go to Youtube and search Coach Tulin. Again, you're much lighter than me, but her modifications "for plus size" work so nicely for even lighter weight folks with joint issues. Here is a link (I'm guessing we can post those) https://www.youtube.com/channel/UCSMYYXBtPj_Ze72-rCdyekA