Do you have any ideas on a good work out program for overweight people just starting out??

Question

I am very overweight and interested in an inexpensive work out program that I can do at home. I have never really worked out before so I need to start out slow. Also, any other ideas regarding diets would be great!!

Answer 1

start by walking if you are extremely overweight.
also, reduce your calorie intake.
enroll yourself in a gym.
stay positive and have lots of determination :)

Answer 2

Hi there!

I used to be overweight too so I know how you feel. I was never good at sports so I led an inactive life. Once I started working out and eating a little better the pounds started coming off. You can do it too! Just gotta believe in yourself.

For a home exercise, I would recommend buying a treadmill. Walking is a great low impact exercise that is good to start with and you can stick to it. You can even watch TV or read a magazine/newspaper while you are on the machine. Start off with a 20min walk/ 3 times a week on the treadmill or outside.
Increase your time and frequency as you feel comfortable.

The other thing you could use is a stability ball which works on core muscles. You can use it to sit on while you are watching tv, for stomach crunches, back exercises, squats (place ball against the wall), etc. They are available at Target, Walmart or any sporting goods store.

For diet, I don't recommend hoping on a strict diet. Usually what happens is you lose some weight, then gain it all back when you stop or you tend to "binge" when you cheat.

It's better to be on a diet for a lifestyle change than a temporary fix.

I started losing weight when I stopped eating fast food. The stuff is really bad for you... high fat, high calories and no nurtritional value. Even the salads have added sugar. Stay away.

Initially, try to reduce your calorie consumption. Rather than count calories, be aware of what you are eating. This often helps. I love cookies but when I think about all the butter and calories it them, it makes me eat 2 instead of the 10 I wanna eat.

Pack a little sack with different fruits and veggies and store them in a cooler in your car. If healthy snacks are available you're less likely to eat as much unhealthy stuff.

Cook rather than eat out. When cooking use olive oil and reduce the amt of butter you use. When you cook or make your own sandwich, you know exactly what you put in there.

Don't exclude the foods you love, just eat less of it. Instead of 1 bowl of ice cream, go for 1/2 bowl, etc. Eat more healthy food like veggies and fruit.

Reward yourself.... give yourself credit for your efforts... don't give up!

Wish you best of luck and hope the tips help.

Answer 3

A good diet goes along with a good exercise plan. You have to find what works for you.
Diet: the x5 plan; on the nutrition label look at the calories from fat, multiply by 5, if its less than the regular calories it's okay to eat
WALK, WALK, WALK. Best thing in the world, especially for someone just starting out. Start small and gradually work your way up to 20 minutes a day, then 30 and so forth. Your body will start to burn more fat after 20 minutes of working out. If you start any other exercises that require repition, you don't need to go over a total of 60 reps . After that you may be doing your body more harm than good...you can always increase in weight or resitance depending on the activity. Give yourself a least a day to recover between sculpting.

Answer 4

Don't think this rude, but i suggest a diabetic diet, something like atkins/ south beach. There are websites out there to help you figure out what diet is best search for them, and choose one that you really think you can stick to. If calorie counting sounds like something you can do try weight watchers, do it and stick witht he program. but if you don't want to count you just want a program where you can eat certain foods and stay from others than pick an atkins type diet. as far as exercise oes start out by finding something you think you can enjoy. Don't run because you think it's good for you, run because you like to feel the wind in your hair. try swimming, it's a good exercise for overweight individuals it's much easier on joints. If swimming isn't really an option try taking a walk in the park. See what you can do comfortably(not too easy though a light sweat no panting). You may think that if your not exhausted it's not going to work, but the goal at this point should be to get you and your muscles used to a regular program. Gradually step up what ever program you choose so that it fits your condition. Also make sure to see a doctor and ask what he/she recommends.

Answer 5

To get started nothing expensive is needed. U need to start with parking further in parking lots, doing more household chores, taking the stairs and squats. Wash your own vehicle, twice a week, mow your own lawn weekly, paint a room in your home, start a garden, even if the time of the season is wrong. After this get some skates, a bike, and a helmet, go to the park at least 3 times a week and have fun. Then after this active life style, u will lose weight and be willing to STAY BUSY AND MOVING.

Also, take a multivitamin along with calcium or drink at least 4 oz of milk a day.

Answer 6

Get to a YMCA and join their water aerobics program. its virtually no impact but will get you started.
The easiest diet I have found is the no/low carb diet.
I lost weight like 10 pounds a week when I first went on it and you can eat pretty much as much as you want BUT (there is always a but) It's boring. No potatoes, rice, bread, sugar, or fruit (for the first 2 weeks on the fruit. After you finish the 2 weeks with no carb you can pick up a few healthy carbs but still nothing white)
It really works. Amazingly so. But it's a lifestyle not a fad diet. As soon as you start eating carbs again you will gain all the weight back and then some
Good luck

Answer 7

OK, this is an easy one. I had a similar problem, but not to the extent you do as I was already physically active and not quite as big, but still wanted to lose pounds to get more fit.

Try weightwatchers.com,an online weight loss points tracker that really helps alot. Also, just start by walking. You will know when to move into something else.

Also, lose the weight in a slow manner and a safe manner. You would most likely be able to keep it off if you do that.

Good luck.

Answer 8

Start by using 1lb weights and sitting in a chair do arm curls- maybe 20 to start out. Then arm lifts straight out front- again 20 to start. You can lift each leg seperately straight out in front of you 20 times each leg. Work on this for 1 week and you will see a difference in your stamina. The 2nd week you need to stand while doing these exercises- again 20 reps each. The 3rd week move up to 2 sets of 20 - the 4th week add another set of 20 reps or add in 15 minutes of walking ( whichever you can do without straining your knees ) BY the 5th week you should have your stamina built up to where you can push yourself a little more each day and by the end of the 6th week yuo should be able to do all the arm lifts, leg extensions and be walking for 30 minutes each day.
Look up different weight exercises and start changing or adding to your routine to keep things fresh so you will WANT to continue to exercise. That is the key.

You cannot just start walking for 30 minutes per day until you get your stamina built up. Begin slowly and let the weight come off in a steady pace. You cannot rush it or you will hurt yourself and or get burnt out and quit.

GOOD LUCK!!

Answer 9

you need to begin with low impact exercise such as bike riding or walking. begin with short distances and slowly every day increase the distance that you go. it is extremely hard to get motivated by yourself you can be like yeah ill do it later. so if you have a husand or even a good friend ask for them to give you a hand. then when you get more able to do it you can increase the work load and do more than one exercise and begine doing yoga or pilates to assist in toning.

as for a diet start drinking more water because if you are going to be more phisically active you dont want to get dehydrated. and first and foremost go through and throw away all sweets and stuff that is bad for you. to eliminate the problem is the best way to rid the problem. also a tip when you go to buy groceries make a list of everything you need when you go and then go in and get everything on your list go from one thing to the other that eliminates the glancing looking around and stuff you need and keeps the impulse buying down to a minimum.

fruits and vegtables are your friend exspecially vegetables such as celery which takes more calories chewing it than it has in it. or green beans for fibers or lettuce and salads as fillers. also this is where water comes into play if you drink water before each meal it will fill you up faster. also make pre made snack packs so to speak precut up or make little bags of fruits or veggies and when you need a snack you grab a bag you made. they can be bigger at first but slowly make them smaller. so that when you are hungry you just go grab a bag that way you dont have to hunt for food and thus revert to stuff that is bad for you.

hope this helps.

Answer 10

you need to start with trhrowing out everything in your frigde that is not fluid.then take long walks, then find a hobby that is outdoor like riding a bike, and if you have a job where you sit down for more than 5 hours take a break get some tapes and let me teach you how to dance or you can even do this on your own and you will have great fun! goodluck!

Answer 11

This is what worked for me. My Dr. recommened The Medifast Diet. It is Soy Protein. It teaches you to eat 5-6 small meals a day every 2-3 hours to speed up your metabolism. You will lose weight quickly with very little exercise. I have lost 35 lbs. so far. Feel free to e-mail me if you have any questions. [e-mail]