obese workout

C

cherrygarcia

New member
okay, i'm 5feet and weigh 146kgs (320pounds) {will have another weigh in session in 3 weeks so will report what weight have lost then}. about 2 months ago started eating healthy and i'm now on week 3 of exercising at the gym, averaging about 3 days per week at the gym but would like to increase it to 5 days a week.

my gym programme that i follow everytime is:
-45min treadmill (varied walking speeds and incline)
-followed by lunges and some weights
-followed by the stepper (currently i can only do 1min 20sec...i know it sounds unbelievable, but it's just so DIFFICULT! i guess since i'm carrying 146kgs in bodyweight, but really trying to improve on it by a few seconds everytime)
-finally followed by 45 min of either treadmill OR an aerobics class (if it coincides with the time i'm at the gym since the classes are only held in the evenings).

week one was the most difficult because i was starting from a period of no exercise for over a year (don't even get me started on the aches and pains that followed), week one i managed 5 days that week but was completely burnt out by the end of it, week two i managed 3 days that week, this is week three and i'm gunning for 4 days.

I have two questions:-
1) Ideally how many days should i do this programme, is 5 days fine or would 4 days a week be better to give myself time to recover?

2) currently, since my size cannot permit me to use the machines so for now i'm only doing leg lunges (3 sets), and free weights. Have started with 3kg dumbells and have 2 motions, the first is raising them up (3 sets), and the other movement is stretching my arms sideways (3 sets). So my question is, i would like to know what other movements i can incorporate into my weights workout because currently i feel i'm only working one or at most two muscle groups.

Also, Initially the 3kg weights were a struggle but after a few sessions they are now very manageable and doing 3 sets of 20 reps, now i'm ready to tackle 4kgs and wondering if 3 sets of 15 reps would be okay for a start?
 
hello everyone,

for anyone out there who is on the bigger side, as you can imagine i lost my waistline a long time ago, so my question is, at what point of the waist am i supposed to measure it from? ( i just joined fitday and trying to put in my body measurements). should it be from the widest part of my stomach? or where i think its supposed to be? hope the question makes sense, thanks.
 
Hey Cherry I don't know much about the exercise part of your post but from what I understand your waist measurement is at your belly button and hips is the widest part. I might be wrong but thats where I always measure from.
 
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Hi cherrygarcia.

During my extra heavy weight days (and need to drop this extra weight ASAP - when diagnosed as a diabetec), I exercised 7 days per week. Minimum 1 hour to max 5 hours a day. On average, 3.5 hours per day. I always did many different exercises (weight lifting for muscle gain & cardio for extra fat burn) to ensure specific body parts didn't get too "over stressed". And, I focused from the tips of my toes to the tips of my fingers. For example, walking up stairs at work while holding my arms above my head. And, did 100 raised calves every day - for toe and ankle exercises. Variety every day keeps the body out of its "comfort zone" as well. In a comfort zone, the body often goes into weight reduction plateau. Keep tasks mixed and as much as your body will allow you to do. If pain or tingling in a specific body part, do less exercise that uses that specific joint or mucle area. "If it hurts, don't do it" thing. And "if it feels good, push it until it just starts to burn (but not hurt)" thing. All within one's daily available time - which isn't always easy.

For other exercises, do focus on "non-impact" exercises. Stuff like swimming, peddle bike riding (with extra wide seat - like on my 2 peddle bikes), walking (re: speed walking - as if late for a critical appointment), gazelle glider (like: ) and other non-impact body movements. Personally, I like swimming with different body positions the best. Like breast stroke, dog paddle, normal stroke or even throwing a soft ball around in the pool with a friend. (giant smile).

This approach worked for me (re: dropped 60 extra lbs). Same "mixed and do as much as you can" approach might work for your body as well.

Hope this helps....

.
 
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familyweese: thanks for the advise, will now be measuring my waist from my bellybutton...as it turns out, it's the widest part of my waist so i think i'm doing it correct now.


spike99: thanks so much for the encouraging info! i'm definitely going to start trying to switch up my routines (which is why i also now join in on the aerobics classes when i can, since they are so much more interesting and with more movements than the treadmill). i absolutely loved swimming in my younger days but now just can't get the courage to swim in public (i've actually been looking to see if i can get a private pool in my area), i also didn't know there were extra wide seats for bikes which sounds like a great idea too...i haven't touched a bike in years! just because those seats would hurt my butt!

countrygirl: thanks for the support. As for your question about what the stepper is, i might be calling it by the wrong name but it's the step machine/stair machine...the one that does the same motion as going up stairs/steps...it's definitely the most difficult for me but hoping i can improve on it little by little.
 
CountryGirl said:
congrats on your hard work!
just one question... what is the stepper?
Click to expand...

The most evil machine ever invented lol. My first time on it I don't know if I was doing it wrong or what but I only lasted like 30 seconds seriously and thought I was gonna die. My longest time on it was 5 min and that was torture.
 
LOL! you've made my day, i just thought it was me who hated the damned stepper...glad to know there's others out there. i'm on a proud 1min 20sec on it now....i call it the beast!

familyweese said:
The most evil machine ever invented lol. My first time on it I don't know if I was doing it wrong or what but I only lasted like 30 seconds seriously and thought I was gonna die. My longest time on it was 5 min and that was torture.
Click to expand...
 
cherrygarcia said:
LOL! you've made my day, i just thought it was me who hated the damned stepper...glad to know there's others out there. i'm on a proud 1min 20sec on it now....i call it the beast!
Click to expand...

Its funny that everytime I go to the gym I have never seen anyone use it. Even if I go at night I still am the first one to use it cause I have to start it up lol.
 
I remember at my old gym there was this older lady that would use the stepper EVERYDAY. It seemed as though she were there everytime I was, going as fast as she could, just reading a book. I know she had to workout on that thing for at least an hour everyday... I would see her when I got there, and she was still going when I left. I have to admit that she had some nice legs... you know, for an old person :)
 
WOW! one hour on it? that's CRAZY! i hope at least many months from now, i can get to one hour on the stepper. but for now...my 1min 20sec record will just have to do...lol!

dwwise83 said:
I remember at my old gym there was this older lady that would use the stepper EVERYDAY. It seemed as though she were there everytime I was, going as fast as she could, just reading a book. I know she had to workout on that thing for at least an hour everyday... I would see her when I got there, and she was still going when I left. I have to admit that she had some nice legs... you know, for an old person :)
Click to expand...
 
Hey,

I agree the stepper is evil! but keep at it it gets easier we have a summit trainer at my gym which is even more evil, I swear it is not fitness equipment it is an item of torture.

The thing I was gonna say is that you can push your body a lot further than you think it can go so keep at it! I used to only be able to do 3 mins on the cross trainer (elliptical) without feeling like I was going to die but I had one personal training session and I survived 10 mins of interval training on it!

Congrats with your weight loss and keep at it!
 
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