Good exercises for the morbidly obese??? *Help*

Serenity1

Serenity1

New member
I have a LARGE amount of weight to lose. I am 5'3", and weigh somewhere around 296-298. *sigh* :( This is my highest weight. I weighed 265 once, and then went down to about 155-160 (size 10-12), and over the years gained it all back plus some. I have hypothyroidism, which keeps me feeling tired much of the time, and my doc also thinks I may have PCOS. I typically eat very healthy, and I don't eat a lot at a time usually(long story, have a history of an eating disorder). Anyway.... My biggest obstacle is getting into a fitness routine. I do walk, but I get out of breathe easilly(asthma) when I do. I have went to the gym a few times, but 4 out of the 5 last times I went I had immature people staring, and once two women constantly looking over with sneering looks, laughing and joking to each other. So, I feel VERY uncomfortable at the gym.
What are some good exercises for a person who it VERY out of shape, has a lot of weight getting in the way and needs to start at a very low fitness level? Any suggestions would be very much appreciated. :)
 
Has the biggest loser taught us nothing? You gotta stick with it baby! Who cares what other people think. Usually gyms are open super early, at least mine is, which is when you should go if you wish it to be not as crowded. It doesn’t work overnight; it may take weeks to months to see big results! Change your diet a bit, invest in foods like
* asparagus
* broccoli
* carrot
* garlic
* zucchini
* spinach
They are negative food calories.
 
If you want a gym minus the negativity, try Curves...it's just for women. And my experience has been VERY positive. My local Curves has women that vary in sizes and health status and we all encourage one another regardless of size or health. Its all about finding a place that makes you comfortable...just like with doctors.

As for the exercises that you are trying now, keep at them and work at a comfortable level for now and each time try to do a little more, even if its just a few steps more until you have found that you're getting more comfortable with the extra work.

You CAN and WILL do this! Unfortunately the world is full of ignorant and disrespectful people and I know they make it hard sometimes but don't let them win! Best of luck to you sweetie! *hug*
 
It's difficult I'm sure. I've never had to go through what you have, but have helped to coach some people through it! Going to Curves, or a gym in the off hours, or one that just has a women only section, is always a good idea. Although women can stare sometimes too, so yes, you have to just block them out!
Now the next suggestion I'm going to make will sound prepostorous, but trust me!!! Here it is:
WATER AEROBICS
Yes the thought of a swimsuit is the last thing you want. But: most aquarobics classes are filled with women only. Most of the women are overweight and have chosen it because it is very low to zero impact. ALL of the women are in the water, where nobody can really tell their size or shape. It is an excellent workout and you only have to worry about the walk on the pool deck for 5 seconds. Besides, hardly anyone likes how they look in a swimsuit, so they aren't going to hang around on deck judging you!

Best of Luck!!! You can do it!!!
 
I know how you feel, to an extent. I've never personally had people do that to me before, but I'm just so subconscious about myself that I used to not want to go outside at all.

As other people have mentioned, I've heard many positive things about Curves.

And if you still don't like the idea of joining up there, (although I think that you should at least give it a try!), you can buy or rent work out videos. There should be some for check out at the library as well.

You can walk around your neighborhood, if that's comfortable for you.

Just start out small and gradually increase the intensity of your work out as you begin to feel more energetic. You can do it if you keep striving for it.

I'm not sure what else to say. I'm interested in seeing others' responses to your post because I'd actually like to know myself!

I can't really join up with a gym because my parents don't really have the time to take me. Once I'm able to drive and have a job, I'm planning on joining a gym, though.
 
Gyms can be intimidating - I'll agree with that. We all know how much it sucks to have to hop on the treadmill next to a hard-bodied sexpot... but keep in mind... you're not there to impress anyone are you? (that's what i keep telling myself :))

If you're relatively inactive, you'll see big results with just a little exercise. Don't worry about what other people think - they do bad things and snicker and try and make others feel bad just to make themselves feel better. You can lose the weight - they'll always be rude.

Have faith in yourself and take it one day at a time. Just think of how much progress you could have under your belt this time next year!

Best of luck,
Wendy
 
Now, my remark and questions are.... I have been to every gym there is, I am 5;01 and weight 195, need to loose at least 65 lbs, I always start great at the gyms and then after 6 mths or so seing no results and getting so extremelly tired, I stop going and get all depressed. Now, I am once again, trying very hard, eating pretty good, trying to follow a good balanced "way of life" (no diet), drinking my water, and I have gotten used to the eating pattern, now my problem is the exercise, cannot get motivated, but I am thinking is Nov, quiet a few months before next summer. Because I have lost a little weight already my thighs are starting to look extremelly loose and bumpy, the skin is starting to hang a slight bit, and I have back "BOOBS".... lol...,. can you please HELP ME.... I cannot wear a bathinsuit with thighs like these next summer and I live in Florida in a bathinsuit 24/7, I am dreading next summer,I am thinking of plastic surgery because I have no hope for these thighs but would like to really try something before actually planing for plastic surgery and pray it works, but i cannot wear a bathinsuit with these thighs there is no way..... I am a very body concious person, and hate to look like this, when hubby is a total babe.... please help I have another 6 mths or so to try anything to make these thighs nice and tone and get rid of my back bakery.....LOL
 
I am hypothyroid too and am often left feeling very tired,and can often have many pains in my legs.

My first question is, are you getting enough thyroid?

I am 5'5 and 265lbs. The best thing to help despite your thyroid, is to keep moving. Get up and keep moving, no matter how sore or tired you get, when you're in that moment, you will feel way better than the exhaustion you feel sitting down at the couch.

Take small strides. Try something as easy as when you sit down, don't stand up using the aid of your arms. Sit down and stand up using only your leg muscles. Try finding some exercises you can try with your own home, or again, find a gym where they're there to support you. You can do this!
 
I think EVERYBODY whose trying to lose weight feels self-conscious, after all that's why we've been driven to lose it in the first place right?

The gym is used by people of all fitness levels and sizes but we tend to focus on the slim, toned, super-fit ones who make us feel inferior. I especially hate it when I see other girls my age, who are slim and fit -and usually really pretty just to add isult!- are there while I slave away.

BUT...! When I feel that horrible ground-swallow-me-now feeling I use it to my advantage and tell myself that if I feel that way that's the reason I need to stay and stick with it! Running away wont lose and weight.

So I stay there and run on that treadmill and if I think I look stupid next to the others I remind myself that by keeping at it soon I wont feel that way about myself. :)
 
If you don't feel right in the gym at the momment then don't go. Instead try to aim to just go for a moderate walk around your area / beachfront etc...

Try to drop the bad foods out of your diet 6 days of the week and have a cheat day to rid the cravings!

You will be suprised and should see results from this change if you stick to it. Don't try to change to much of your lifstyle at once because you will get fed up.

Good luck!
 
Thank you all for your great suggestions... I will continue trying.... I have to loose these 65 lbs somehow.....
 
loly said:
Thank you all for your great suggestions... I will continue trying.... I have to loose these 65 lbs somehow.....
Click to expand...

You CAN and WILL do this and we're all behind you! I think the walks sound like a great idea. I LOVE walking!
 
I'll tell you what...when I hear people making fun of my husband (who is 450 pounds) I stare them down and honey I stare and stare and stare until it gets into their thick heads that I know what the bleep they're doing and that I'm not going to stand for it. So girly, the next time those bitches start up with their crap you go 'Kaitie' on them and you just stop dead in your tracks and you stare them down until they shut up. But more importantly, don't let a bunch of immature whenches stop you from doing what you want to do.

Keep going darlin'!!! You can do it....We ALL can do it!
 
Way to go, Katie! That is awesome.... and great advice! I will remember that.

Serenity, if you want my advice....dance....DANCE I say! Go in your room or livingroom... shut all the curtains.... crank the tunes and let loose. You'll feel silly at first but you'll get used to it AND it's fun which is soooo important. If you get tired of dancing then run in place, do toe touches, bend side-to-side, anything you can think of to keep your heart rate up. Don't worry about what you look like.... NOBODY can see you. I've done this for a long time. I mix it up with other things (walking, weights, ect.) but it's always fun to let loose and have fun.

Something else I found was a easier way to do sit-ups. You sit on your bed with your lower legs hanging over the edge. Make it so your knees are right at the edge. Then, just start doing sit-ups. You can use your legs to help you. It might seem pretty easy at first but keep going and you'll start to feel it. I had to do my sit-ups this way for a long time until I got in better shape. Now, I use one of those exercise balls. Doing them on the floor has always KILLED my tailbone.

Happy_Squid had a really good point about the water aerobics. You should see if there is anything like that around you.

Good luck girl. I know where you are coming from, i've been there. I was lucky to find a gym that has people of all ages and weight. I wish you luck in finding the same. If you can't... do what Katie says... give em hell girl!
 
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Someone else already mentioned this, but I'm going to second that!

Try curves.

I hated going to the gyms around here because I live in a college town and most of the people are 20 year old stick thin girls and super buff guys that go to the gym more to meet people than to exercise.

But... a friend got me into curves and I absolutely love it. It's resistance training so you do the circuit and you work your muscles each for 30 seconds, then take a 30 second recovery mat (where you can do anything from stand to jog in place) they play music and it goes really fast, and there's a trainer there to help you do the exercises properly. The best part though, is that curves seems to have a bad name for the twiggy little girls, so what you get when you go there is ALL WOMEN, ages range and weights range, but they're adults and mature enough not to make fun of anyone or stare. I love it - I go and work out for 30 minutes and I get a really good workout, and I get to chat with a bunch of ladies!
 
Consider keeping up the walking exercise. I'm an asthmatic, been on medication for it for over 30 years - ok, I know that asthma affects different sufferers differently, but walking shouldn't agitate your asthma anymore than a gym workout! Are you getting out of breathe because of your present weight and poor fitness? If this is the case, then walk within your abilities, and as you become fitter and lose weight, you should be able to go further and further. It does save expensive gym membership, and should be less intimidating. Don't push the exercise too far though - take care of yourself!
 
i don't know if working out at home is an option for you, but i would try richard simmons or leslie sansone workout. they really do help get you started and you can even pump them up a bit once you get going. i enjoy richard's b/c yes, he is a bit much sometimes, but the music is fun and it's enjoyable. i hope you find something that works for you. i wish you so much luck!
 
loly said:
I always start great at the gyms and then after 6 mths or so seing no results and getting so extremelly tired, I stop going and get all depressed.
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How can you see no results after 6 months if you're working out and eating right?

I've only been seriously dieting again for 9 days and I've lost 6lbs!

Here's a bit of advice - just because you're going to the gym doesn't necessarily mean that you're doing things right once you get there. Just the other day I was at the gym and two ladies came in (sisters I think). One was very overweight and the other was moderately overweight. They hopped on the elliptical for 5 minutes and then went and sat on the mats for 40 minutes and left. They can say that they've gone to the gym, but they haven't done anything!

If you want to see results you have to push yourself. Never be comfortable when you're working out - you don't get results that way. Workouts are not supposed to be a walk in the park.

I know you're probably thinking to yourself that I'm no authority in this area (only 6lbs lost)... but around 2 years ago I reached my all time biggest... so I started going to the gym and lost 80lbs. It wasn't easy I assure you, and to be honest... the first few weeks were excrutiating... I had a lot of pain in my ankles and thighs becuase I wasn't used to working out.

Anyways, my point is that anyone can do it if you follow a few simple rules. The biggest part of it is to accept the fact that it's going to take time... but that's something that you've got lots of! Next year and next christmas and your next vacation are going to come whether you lose the weight or not - just imagine how much better it would be if you felt good about yourself!! :)

Hang in there - we're all here for ya.
 
That's terrible that people would make it hard on you at the gym. There seems to be some expectation that only people who are already fit should show up, which is completely ridiculous.

Any movement is good for you. I personally think walking is the greatest thing ever. I feel self conscious about jogging, so I do it at night, but I'm a big guy so I'm not worried about physical safety. If you can get a friend to walk with you, it's much better.

I saw a segment on TV a while ago about a woman who had been very overweight, and was too embarrassed to go out and exercise. She started walking around her clothes line in her fairly small back yard. She would listen to music and walk one way for half an hour, then the other way. She lost a lot of weight and gained the confidence to get out on the street and to a gym.

My point is, there's nothing magical about a gym, just get moving. Every step you take burns off a little more energy. I love the dancing suggestion, even just walking on the spot to a good beat will help. Heck, if you have access to a Playstation 2, you can get games with dancing in them where you dance on a mat. They're a LOT of fun and the one I have tracks calories burned, progress etc. Good luck!

Oh, one last thing, are you getting treated for hypothyroidism?
 
I have also had a very difficult time in loosing weight/getting fit. I feel that I am on the right track now as I have already lost alot of inches and even a few pounds, feel more energetic and have a better self image. I started going to "Curves". It's a gym for women only and the staff there is phenomenal! They are very supportive and will do whatever it takes to get you on the right track.
 
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