I'm overweight and beginning to exercise, where do I start?

Question

I'm very overweight and need to do something about it. I started a low fat, low calorie diet. I've already lost 10 lbs, and feel I need to be excercising. I don't know what exercises I should be doing. I joined a gym and I start going tomorrow. Where do I start. I weigh 230 lbs and I'm 5' 3". I don't want to build muscle yet, just want to start exercising to lose weight and get healthy. Any advice and what types of things I should be doing first?

Answer 1

There's a numerous amount of things you can do since you are a beginner.

First of all, I highly recommend weight lifting. Weight lifting builds muscle and the more muscle you have, the more calories are burned throughout the day.

Start off by doing some slow cardio to get used to the exercise (walking or jogging). When you are adapted to that..try some interval training. (go slow for 1 min, fast for 30 sec, back again to slow). That way you only have to do cardio for about 15 minutes and it burns more calories throughout the day while regular cardio only burns calories during the duration of the exercise.

About your low fat, low calorie diet. Try going on a website to calculate your daily intake. Many starters eat a lot less than they should be..which is a big mistake that could result in issues later on. (ie loose skin and stretch marks that don't disappear because of rapid weight loss)

How many times are you eating a day? It's recommended to eat 6-8 SMALL meals a day...each being 2 1/2 hours apart. This helps to keep your metabolism running efficiently throughout the day. It's all about eating in proportion. I really think that if you jump into a sudden diet like that one you are right now...you'll be off of it by next week.

Any questions? contact me!

- Dan

Answer 2

Hello there :)

Let me tell you my opinion. As I'm sure you know, and not to sound cruel, 230 ibs at 5"3 is very unhealthy, but I think it is great that you're taking the initiative to change your body and make your life better; I respect that very much. Firstly, I don't think that you should jump into too much all at once. Begin with a very healthy diet and a steady 20-30 minute walk on a treadmill (with an incline at about .5-1.5) Once you've completed that, do another 20-30 minutes on a bike (any kind) going at a nice, smooth pace. You may also want to try some lunges (it will hurt the next day, but they're very useful.) Once you feel healthy enough to start making your workout a little bit more hardcore, do so.

Good luck,
Mike

Answer 3

If you are sitting on a diet, it is EXTREMELY unlikely that you'll build up muscles since fat burning and muscle growing are kinda opposite processes. To build up muscles, you need lots of protein, abundant fats and carbs. Thus you can basicly take up anything - you won't grow big muscles - it's just that your hands might become sturdier and your *** tighter - but that's always a plus, I think.

Start off with bench press and deadlift - start there and end there. In fact, these two exercises contain all the answers you need. Do your workout to make your sweat (choose maximum weight so that you do 3-4 reps in 2-3 sets, that should take apprx. 20 minutes or so) and when you are done, RUN! Keep running for 30 minutes, not too fast and not too slow, just the right pace so that you can say a couple of words if you need to but you can't have a conversation.

Due to the fact, that you've done a heavy workout, you'll begin to burn fat IMMEDIATELY as you start running.

Answer 4

You don't need to go to a gym unless you live somewhere where the weather is so bad that you cant walk outside. That is all you should start with or you risk having a heart attack. Just start walking every day. Start with 15-20 minutes and don't hurry. After a week or so extend the time 5-10 minutes for another week. Try and stretch before and after walking, drink lots of water and if something starts to hurt or you get short of breath, stop. You aren't ready for a gym unless you want to throw your money at someone to be there to hold your hand and get the same results

Answer 5

Take your time! If you set you goals to high you will only fall harder. Ocasionally everyone falls off the wagon, but if you have baby step gaols it makes it easier to get back on. Start wtih a few days a few of mild work outs so that it doesn't feel like punishment. Adn don't completly cut out one food group or the other when you are trying to eat healthy. it's ok to reward yourself now and then with a peaice of cake or cookies, maybe chips. and they taste thatmuch better when you have eated healthy all week and have a treat on the weekend. Just remember most of all, if you accidentally splurge one day, just hop right back on the next. youhave not failed you merely hit a speed bump!

Answer 6

Congratulations on the ten pounds. Get walking, even if you don't feel like exercising you can go walking. Don't think about it, use the time walking to plan the future, think about work, your homelife. Find something you like doing like swimming, or gardening again don't think about exercsing. Go out and wash your car by hand, wash your windows, paint your house. Again don't think of this as exercise but just enjoying your life, the important thing is to keep moving and building stamina. Then on top of that start doing limited exercises to suitable music or while you are watching tv, or with a friend, think about yoga or ti chi. later on progress to sports you enjoy. Go to the gym but don't kill yourself, pace yourself, just keep moving, consider giving up the tv if you find you sit down in front of it without motion. Again exercise in front of the box, when the ads come on get up and run round the house. Be sure to enjoy your food, take pleasure in preparing it, selecting it, take care of yourself, your skin, your hair and nails, these are pleasures in life that will replace the pleasure you found in eating the wrong foods.

Answer 7

just start walking for about 20-30 minutes a day and then grab a good book and ride on the bike for a while. u can start to walk faster or uphill after some time of doing this and maybe start jogging when u feel like it.

Answer 8

if you have your mind set on going to a gym, at this point i would go for the tredmil and cycles. just do a bit of those (30 min atleast)

you dont have to start running on the tredmills yet, start by walking in a steady pace.

you could ofcourse also jsut go for a walk outside (just as effective, and cheaper)

Answer 9

nod your head left to right wheneverfoods are offered.