So Just Started Excersises Been Three Weeks (Will Update every three weeks)

W

WeightLoseAB

New member
Hi,

I am a 30 yr old, greatly overweight, and I frankly felt enough was enough. I used to be very slim and fit and active as a child, but then had an accident, which has greatly restricted the use of my left leg. I can walk, but some movements on the left leg are not possible, such as sitting crossleg, or bending leg upto my chest etc. I can run, more like hobble a few steps quickly if I really have to at most.

Anyway this accident was when I was an early teen and after that I have barely had much physical activity to do, and for the past 5 yrs roughly, almost none, it just got harder to the point where I just tried to avoid activities as much as I could.

The job I have requires me to just sit all day, and I barely need to walk, at most get from the chair to the car, and then back home, where again I just sit around. I have a fairly social life, but again its mostly just traveling in a car, and then sitting around and drinking beer with friends.

Long story short, all this was terrible for the weight, and basically I was a slob.

I became bored with this, and I finally wanted to do something about it. So I scanned a lot of videos on youtube, and keeping the restrictions with the movement of my leg, I picked out some exercises I felt I could do. Cos of the leg I had to rule out exercises like Lunges and Crunches (left leg won't bend towards chest beyond a point), and I have done it for about three weeks now.

So the exercises I do are Jumping Jacks, Wall Sitting, Squats, Push Ups, Tricep Chair Dipping, Plank upto 25 secs three times a day and Working a few exercises with dumbbells. Also I walk depending on how much the leg will allow. I work about around 45 mins to 1 hr 15 mins twice daily.

Things were really slow at first, but I think I picked up the intensity in the last week. I just try and sweat as much as I cud.

I just felt I should share this story, and basically it will keep the motivation going.

This is what I looked like on Apr 10 when I started.

View attachment 23694 View attachment 23695

This is what I looked like on Apr 30

View attachment 23696

Do u guys see any improvement, or and kind of reduction? What do you think any suggestions are of course welcome. I have had to block the face as I kind of wanted to be annonymous in a way, so I hope u forgive that.

I just felt that sharing how things were going wud help keep the motivation going. I will update again three weeks. I will of course read the replies and suggestions, so please keep them coming.

Thx.
 
Hello there, WeightLossAB, thanks for your query. Joining this forum was a step in the right direction for you and hopefully we can help you solve your weight issues once and for all.

First, I would like to remind you that exercise is only about 20% of the weight loss battle. Diet is the other 80%. Are you eating a diet that consists mainly of whole foods? If you look at a nutrition label, the majority of your meals should consist of those kind of foods. Also try, figuring your base metabolic rate and creating a caloric deficit of 300-500 calories a day. No matter your weight, you will find that there is enough room to include some of the foods you most enjoy eating now.

Hope it helps.

-Manny
 
I agree with Manny, I would put more focus on learning about how to eat healthier rather than worrying about exercising a lot.

Running a marathon is the energy equivalent of burning off 3/4 of a pound. You can't out exercise the calories you can consume with your mouth. It would be so much easier to read a book like Joel Fuhrman's 'The End of Dieting' and change some of your choices while eating at work, home, and during beers with friends.

I wish you the best! Being fed up and ready to change is the first step :)
 
Guys thx for the reply. I am keeping an eye on the food intake too. I have cut the food intake substantially, and am eating lots of fruits.

However there is something curious happening with my weight. It keeps fluctuating all day.

For instance before the day excercise I checked the weight it was 106.5 KGs, then I had breakfast it went up to 107.4. Post excercise it dropped to 107.

Then I had lunch and it shot up to 107.9 again. When I checked in the evening, it had dropped to 106.5 KGs. After evening excercise it dropped to 105.9 KGs.

Now this is the lowest its ever been, so far. However any reason why the weight keeps yo-yoing around all day. I had never noticed it before, just checked it for the first time to seen how excercises were affecting the weight and I found this surprising trend.

Anyway the net for the day is still down, but why so much of movement.

Any suggestions or anything anyone wud like to add?
 
Weight fluctuation during the day is absolutely normal & is mostly due to how much fluid is in your body. Weighing at the same time each day is a much better idea. I only weigh once or twice a week & always first thing in the morning. Be careful of eating too much fruit & don't forget to eat good, lean protein, preferably at each meal.
 
Hey guys thx for the replies ... I have a question.

I was doing planks for about 37 secs thrice daily (had started much lower), however off late I started to develop a pain in the lower back/spine. I wud not say its a pain, but there is a constant pressure in the lower spine region, and so I today dropped the intensity to only 18 secs for plank.

I was worried I was doing something wrong, cos of the pressure that developed. Now keep in mind I have had no excercise, as in literally on excercise for nearly 5 yrs. So is this pressure normal, or shud I back off on the planks as the body is not yet ready for it. Is it okay to feel this pressure roughly in the third week of doing plans.

Thx.
 
do you have someone that can photograph or video your plank, it sounds like your form is off, I suspect that you are sagging, putting undue pressure on your back. With planks you must keep your core locked. sometimes it can be hard to id the problem yourself unless you are very "body aware" and a second pair of eyes help to pick problems you may not feel in your form.

If you can feel yourself begin to sag, stop the plank, give yourself a couple of minutes recovery time and restart.
 
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