What are good ways to start exercising and losing weight when your really overweight and havent been active?
Im over weight and want to begin exercising and losing weight but, the smallest thing I do gets me out of breath how do I begin? I want to gradually begin running.
November 17th, 2010 at 11:58 pm
start by seeing your doctor, a physiatrist for that matter. start slow and build up your momentum step by step.
November 18th, 2010 at 12:54 am
I would start at a slow short walk then work you way up to running in the future. Yoga is a great way to start too! Good Luck!
November 18th, 2010 at 1:29 am
just go for small walks to start with, and increase them slowly day by day perhaps building up to fast power walking, and eventually a jog. Good luck –
November 18th, 2010 at 1:33 am
It doesn’t matter how little you do at first. Just keep plugging away, and trying to do a little more every few days. You’ll get there. Don’t get discouraged. Work for a minute (if that’s all you can do) then rest. Then again and again. It will gradually get easier, I promise!!
November 18th, 2010 at 1:56 am
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November 18th, 2010 at 2:21 am
That is a $$$$$$MILLION DOLLAR$$$$$$ question. I have been trying to figure that out for myself. The thing with me is MOTAVATION. I believe that is it. I don’t have it. I don’t know how to get it either. It is like I am waiting for this wieght loss just to happen and I have nothing to do with it.
I am now at the age of arthritis. So my bones are slow. I can’t take the heat at all.When I move I sweat. I get migraines very easily. So I have to be careful there about getting over heated.
I have all the excuses in the world. I wish I could find a way to just say “YES” I will do something today or I will try today or start today.
I will be your support person if you like. I can do that. I will back you up and help you all I can. Let me know a little about you and I’ll see what I can tell you to get started. I will give you the same info that my doc has given me.
The main thing is to increase your water intake and to start walking. That is it. More water/more walking. After you get that down you will increase your walking to a faster speed. No running or jogging just picked up with arms down to the side moving quickly with each step.
The rest should start coming to you in about 3 months when you start to see results with you regular pace walking.
Good luck and let me know how it is going. Remember snow is on the way so you will want to get in 3 months in before that happens.
Marlene ~~~~~~~~~
November 18th, 2010 at 3:05 am
Just start slowly.
Take a long, slow walk after dinner or early in the morning. Gradually step it up so you’re power walking – you want to be breathing harder than normal and your heartrate will rise, but not to the point where you feel faint or can’t catch your breath. Then try alternating your pace – walk for 100 feet, the powerwalk, then jog. You can also do this in time – walk for a minute, powerwalk for a minute, and jog for two. Eventually, increase the time you spend powerwalking and jogging and decrease your walk time.
Alternate your walking with some weight exercises. Look these up in google, but you can do stuff like lifting water bottles, doing crunches, etc.
It’s also important:
– warm up and cool down, even if you’re just walking. do some simple stretches to loosen your muscles
– take it slowly and build up a routine
– alternate cardio with weights
– use a pedometer to keep track of the steps and miles you do each time! make a game out of it.
– invite a family member or friend along for encouragement.
Good luck!!
November 18th, 2010 at 3:43 am
Well, I don’t know how old you are and how you stand financially but in April I started Jenny Craig. I paid $36 for a 6 week trial, but the food is expensive. They taught me all the little basics of weight loss. I am 5’7″ and weighed 230 lbs. They put me on a 1500 calorie-a-day diet and walked me through a food program. Their food is expensive, but it is delicious. I would walk out of there with $100 of food…and that was only for the week (and I still had to buy the produce and dairy)! Anyways, I mentioned them the cost of food was high and they helped me out, having me buy my own food most of the time. When I got to 217 lbs, they changed me to 1200 calories. A week later, my 6 week program expired. I decided to not continue with Jenny Craig, but I did follow their values.
I learned to fill small microwave foods (I thought they were small…now I think they’re too big) with leafy greens and vegetables. Fruits should only be for snacks and not a meal alternative (fruit salads). You should have 2 cups of milk or 2-4 oz of dairy a day. Try to eat foods with NO trans fat and with fat at 8 grams or less per serving. And most importantly, keep an eye on your calorie intake. I have stayed on 1200 calories (J.C. doesn’t go lower than that, so going lower might threaten your health) ever since, having 6 meals a day (300 main and 100 snacks) to increase my metabolism. Since then, I have lost 45 lbs (avg 7.5 lbs a month), and that’s without exercise.
When I left J.C., I was supposed to continue to the exercise portion. Now, feeling a whole lot lighter at 186 lbs, I only do I need to exercise (I’m getting to a plateau in weight loss) I actually WANT to. I have extra energy, and since I’m not carrying that extra weight around, I don’t run out of breath or complain that my feet hurt as often.
Hopefully you can follow these little tidbits to help you lose weight, and eventually the energy and confidence to exercise will follow (I never the confidence to go outside and run ’cause I was afraid of people looking at me weird). I hope I helped and I wish you the best of luck on your weight loss!
November 18th, 2010 at 3:58 am
Hi, Go to http://www.mydiet4u.com and and fill in the information and also go check out http://www.hugenutritionmall.com and look at the shape works products. These products are great and work very well as long as you keep to rules of the diet. My wife lost about 30 pounds in 2 months and now she uses the products to keep her weight were she wants it. At mydiet4u.com you can get a sample pack that has 3 days worth of Total Control and several other sample products. Also you will get a DVD and other information describing how the weight loss plan works and the study behind it all. The company has been around for 27 years so you know they have to be doing something right. Anyway good luck with everything and hope this helps