6'0 265

[clmoore28]

Ok I am 6'0 and 265lbs. I want to get down to 190 or 200. I know that is a long process. I really would like to get into soccer playing shape. Right now when I work out I get really sore fast due to sporadic work out times and size. When I do squats my thighs hurt for days. Not able to do lunges properly. My question is where do I start? I have a mountain bike and I have started running on a treadmill once in awhile. Do I focus primarily on cardio with a little weight lifting? Guess I just want someone to stay this is what you have to do first then do this second, then work your way to this to maximize your fat loss. Also when I am on the treadmill what speed should I have it on for cardio running? 6mph?

Thank you for all the advice.

 

[Goldfish]

Start with what you can do. If you can get off the couch without being sore for days, then maybe you can't do squats, but you can at least do squat.

I don't recommend running for weight loss. Running is high impact activity, and the greater your body weight, the greater the load on your joints. Running to lose weight, especially if your form is anything short of perfect, is a great fast-track to arthritis. Cycling, swimming, rowing, and other low-impact whole-body activities of similar intensities would be safer, and would burn the same amount of calories.

Ideally, you should be doing strength training as a priority so that of the weight lost, a minimal amount of it is lean body mass (when you're losing weight, your body tends to go the way of use it or lose it), but again, start with what you can do, and can do regularly. Early on that might only be a few exercises done with low workloads. You might use low-level bodyweight exercises, you might use machines in the gym. It doesn't really matter so long as you're training the whole body evenly. Try to start off with workloads that don't make you sore, or that make you minimally sore, and then just keep on increasing the workload every time. As you get better at the exercises you end up using, your work capacity will increase, and you'll rapidly be able to do more without risk of serious soreness.

 

[Leyah26]

the skinny, attractive ones with amazing bodies are always complaining about themselves and always gabbing about some new diet that they are on which makes you feel like a fat lard cause youre sitting there eating. doesnt really matter what youre eating, just that you are like 100 more pounds than they are and they are on a diet and think they look bad, what must they think when they look at you?

 

[Albert Smith]

I agree with Goldfish. All types of exercise burn calories, but different settings on your treadmill serve the needs of different goals. The "fat burn" setting is less intense than the "cardio" setting, and may actually help you get rid of fat more efficiently.

The main difference between the fat burn and cardio settings on a treadmill is the heart rate zone. When you do any sorts of physical activity, your heart rate increases above your resting rate. I recommend exercising at 50 to 85 percent of your maximum heart rate. The maximum depends on your age; you calculate it by subtracting your age from 220.

Please consider others important factors as well:
• As you increase your heart rate, exercise gets more intense. Higher-intensity exercise burns more calories per hour than lower-intensity exercise. However, you may find it easier to exercise for a longer period of time in the fat-burning zone than in the cardio zone, leading to a higher overall calorie burn.

• Although you may burn more calories in a shorter amount of time during a cardiovascular workout, the level of fat oxidation in your cells actually decreases as your heart rate increases.

• Lipolysis, or the dissolution of fatty acids in your cells, is highest during moderate activity and does not actually increase as you progress to vigorous activity.

• High-intensity cardiovascular exercise will help your body become more efficient at burning calories and fat over time; in essence, it's good for your body to experience the light stress placed on the muscles and organs during a high-intensity workout.

• If you're exercising mainly to burn fat and lose weight, using the fat-burn setting on the treadmill may be more helpful in the short term. Throwing in a high-impact workout once a week or so, though, is good for your heart and will improve your performance in the long term.

Hope so it would help. But I recommend discussing this exercise regimen and weight-loss goals with your doctor since this would not be easier one.