Big girl work out ?

peekaabooo
peekaabooo Posts: 19
edited November 12 in Fitness and Exercise
Hey guys! I extremely over weight , 330 lbs. I'm looking for some advice on what to do to start working out.Recently i've just been walking a couple times a day from 15-30 minutes each time just to get things started. I know realistically i need to do more but most suggestions i read are a little too hardcore to start out with . I know plenty of people have a lost great amount of weight starting from this size or bigger and id like to know what yall did.

Thank you !

Amber

Replies

  • amccrazgrl
    amccrazgrl Posts: 315 Member
    I would continue walking. Maybe add speed/hills or longer distance. When you feel like you can walk without loosing your breath you could try jogging a few seconds.
    You could do boxing while seated like they have done on Biggest Loser when they had knee injuries.
    Wall pushups, Squats, Lunges (if your knees are in good shape)

    Off topic:
    Don't drop your calories down to 1200 to fast. Eat awhile at maintenance and then slowly drop by 200 calories and then stay there for a few weeks. The reason being is if you start off at 1200 then you have no where to go when weight slows down.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Walk at Home with Leslie Sansone.

    Almost anyone can do this. This is low impact, no choreography aerobics. Because there is no choreography you can go at your own pace, there is no "catching" up to do. Just move .... to the music, until you need to stop & rest. Here's a clip

    http://www.youtube.com/watch?v=PnsfbneFQ_8&feature=related

    Add more intensity ..... (arm movements, higher knees, hand weights) WHEN you are ready.
  • ttate002
    ttate002 Posts: 54
    Do what's right for you! Do not push yourself too hard too fast. You will only get exhausted, frustrated, and probably injure yourself. With that being said, I started at 348 lbs. and couldn't do ish! I could barely walk a figure 8 around a local walking trail, but now I'm can easily do the highest incline on the Arc Trainer with pretty high resistance for 30 minutes, power walk 4.0 on the treadmill for 30 min. no problem, and do Level 2 Cardio of Hip Hop Abs with no modifications. It takes time! Start off slow, then slowly increase intensity. Once you lose weight, exercising will become easier (mentally and physically). It's okay to push yourself, but know your limits. Once you start building up that confidence go harder, go faster, but simple walking right now is just fine. When you are ready, start increasing jogging/running intervals and don't forget the all too important weights. This will help a little with the extra skin (I have tons of it)!
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    You can do some basic "strength" moves with resistance bands and gallon jugs of water or sand. If you have access to a gym, have a trainer help you with the machines.
  • peekaabooo
    peekaabooo Posts: 19
    Thank you guys so much for the tips!! :)
  • jcpmoore
    jcpmoore Posts: 796 Member
    Hi Amber! I would honest say that walking is the best thing you can do. When I first started after my first son was born that was all I did and I lost some 50 lbs doing it. Nothing else-just walking and eating right. I changed my walking, to be sure. Some days 30 minutes, then 45. When you find that 15 minutes is easy, add another 5. When 30 is easy, add another 5. keep going until you can do 45 minutes. Then add some hills.

    If you want some variety, try getting Leslie Sansone's Walk Away the Pounds videos. I got the full set that included the 1 mile, 2 mile and 3 mile. That way I could start easy and move my way into more complex stuff as I was able. Here's a link to that video (http://www.amazon.com/Leslie-Sansone-Complete-In-Home-Walking/dp/B000VI6T60/ref=sr_1_19?s=movies-tv&ie=UTF8&qid=1331737285&sr=1-19).
    The nice thing about Leslie's videos is that she always has someone showing a partial modification for those of us who aren't ready for the full movement she wants to do. And if all you wan to do is walk or march, then you can. I like having these especially for those rainy days when I can't walk outside or when my knees hurt too much for the hills in my neighborhood.

    Keep up the great work! HTH
  • pitbullmama
    pitbullmama Posts: 454 Member
    First of all, Congrats for taking charge of your life and health! Taking it easy is the key to long term success. I can say that because when I was your age I had probably already been on a 1/2 dozen quick fix diets. Walking is a fantastic way to start. Strapping on an MP3 player and just going about your daily chores will even get your body moving and burning calories. As an above poster said, don't drop your calories too fast. You WILL get bored and frustrated limiting yourself. Add me as a friend if you wish but be prepared to be "mommed" every once in a while. LOL Best wishes for your upcoming wedding.
  • tuppance
    tuppance Posts: 132 Member
    Well done you for all your hard work so far
    None of this lifestyle change is easy and determination is the thing that is going to get us through.

    When I started in january going up stairs had me huffing and puffing - now 3 flights of stairs and i am barely out of breath
    That is a big improvement :0

    I am now starting to add in other excercise apart from walking and i have upped the distance I walk and the speed I walk at

    I have down-loaded an ap that will (supposedly) help me learn how to be a runner though i am not holding my breath because i don't think this will ever be easy/enjoyable for me

    i know i have to do more than down-loading it but hey it is a start :)

    Good luck with your endeavors
  • sshoaga
    sshoaga Posts: 19
    Three years ago I found a program that allowed me to go from 221 to 163, size 20 to 10 in 9 mos. with little or NO EXERCISE!!! Look up Food Addicts in Recovery to fInd out how. It worked for me and thousands of others and I am sure if given a chance it will work for you too. Other than that, walking is the way to go, take it slow, one step at a time and be patient with yourself. I too use Leslie Sansone DVD's and I get great satisfaction. May God bless your efforts... LOVE:heart:
  • peekaabooo
    peekaabooo Posts: 19
    I am definitely going to keep up the walking and watching what i eat . I'm not depriving myself too much so that i don't wig out and quit the life change .lol I lost 40 lbs before and gained it all back so i know i need to change my lifestyle more than anything. Thank you guys :)
  • RachelsReboot
    RachelsReboot Posts: 569 Member
    Before I came here I started this time at 285 and I have been as high as 385.

    I got the extreme makeover workout from Walmart for like $10 I think, and it was really good about showing modified exercises that I could do at that size. I kept working on them until I was able to level up and out and now I am at 215 doing Jillian Michaels 30DS. The extreme makeover video still has some pretty big people showing you how to do the exercises which made me more comfortable with trying them myself.
  • becoming_a_new_me
    becoming_a_new_me Posts: 1,860 Member
    Hey guys! I extremely over weight , 330 lbs. I'm looking for some advice on what to do to start working out.Recently i've just been walking a couple times a day from 15-30 minutes each time just to get things started. I know realistically i need to do more but most suggestions i read are a little too hardcore to start out with . I know plenty of people have a lost great amount of weight starting from this size or bigger and id like to know what yall did.

    Thank you !

    Amber

    Asuming you are 5'6", as sedentary, Your Basal Metabolic Rate (BMR) including your total daily energy expenditure (TDEE) is 2745.48 calories per day without exercise. To lose 2 lbs per week (which is the max recommended), you would cut that by 1000 calories per day putting you at 1745. This is the minimum you should eat. I started at 450#, and moving is rough, but you can do it. Walk at least 30 minutes per day and try adding in some calesthetics like crunches, leg lifts, etc. As you can tolerate it, add in inclines, hiking, etc. I am currently working on doing the couch to 5K...it starts you of slow and works up your endurance. If you have questions or need support, let me know.
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