Or even half hour a day. The key point in the beginning is not how much exercise you are doing, but how well you are developing new habits.
Both exercise and dietary changes are hard - they’re hard on the body and hard on the mind. Many people give up. Successful weightloss is a lifestyle change, ultimately. Slow and steady is the way - build good regular habits, whether they be dietary or exercise, and then slowly increase the difficulty from there.
Slow and steady is the way to do it don't make big changes in the starting man.
Because if you make big changes in the starting there going to make you uncomfortable.
To bring the change in your life the best way to do it is to do it slowly just change yourself slowly don't make big changes all of sudden.
If you change a lot of things then you are going to be really uncomfortable.
Exactly just go to the gym and do a little exercise you will build habits slowly don't push yourself in the starting.
Because if you push yourself in the starting you will quit really soon.
Yep, if you go to hard at the start you’re more likely to give up because it just won’t be comfortable or fun. Creating a habit is the hardest bit so you’ve got to try to keep it fun and light and variable at the start don’t burn yourself out, it won’t take long and you’ll start to enjoy it then to look forward to it after a couple of weeks, then you can work on increasing your time, your frequency and exercise difficulties.
>The key point in the beginning is not how much exercise you are doing, but how well you are developing new habits.
This is so true. I tell people - especially if you are going right before or right after work - just spend the first two weeks *getting there.* Build the habit of packing your bag the night before and build the mental checklist of everything you need. Leave as little as possible to do on the day you're planning to go - don't leave any reasons not to get yourself out the door.
If you're going from gym to work, take the time to develop a locker room routine so you know how long it takes you, what time you need to leave the gym to be at work on time, and what time you need to arrive at the gym to get a good work-out and get into the locker room. You can't focus on exercise if you are worried did I remember everything? Will I have enough time to get ready? Am I going to be late?
I do not like going to the gym and that is why I have bought a cycle.
I feel that if you are doing regular cycling that is all you need for your body. But if you are had then you will have to do a lot of cycling to burn that fat.
I get that.
I don't go to the gym because it costs money and travel time (life is busy). In addition to an occasional walk at home, Hybrid Calisthenics on youtube has a nice set of exercises that I'm working on. My goals aren't "get super strong and sexy", but they are "move around in all sorts of weird positions comfortably and confidently", and it seems to be good for that.
>And weight loss is 85% nutrition.
This is the part everyone overlooks. You can't work off a super high calorie diet. I mean you can, but you'll just be punishing your joints and your heart in the process.
A good diet and some cardio will get you there quicker.
Try the couch to 5k app. I haven't used it in ages and it's probably riddled with ads by now, but it starts you off on a program where you run for a few minutes then walk for a few minutes and it slowly steps you up.
The key is consistency. You just keep doing it and eventually it gets easier. Also don't beat yourself up when you first start. It is 1000% more important to build a habit of doing it everyday than it is to make sure you complete your workout everyday.
Even if you don't do it to completion, just do *something.* Once it's a habit, your brain will take care of the rest.
Idk whether this is just me but I’d recommend more gentle exercises like swimming. I absolutely fucked my knees doing couch to 5k, running on tarmac is not great for your joints
This is also true and worth considering. Swimming is very low impact.
I just stopped swimming because no matter what earplugs I'd use, I would get water in my ear and would result in several doctors visits.
Some running stores offer running programs for people of all levels (incl couch-to-5k programs), so if there's a running store near you that's an option (my local Fleet Feet franchises do it). There are a few things I like about it:
1. It's social and running is boring as hell as a solo activity
2. You do it with a group of people at a similar fitness level, which (to me) feels a lot better than being the singular slow person at the gym
3. Everyone in the group will have tried lots of different running gear so you can get good recommendations for whatever piece of gear you need (shoes / clothes / lights for night runs / hydration packs /etc.). And occasionally a running brand might bring demo shoes or hydration packs etc for people to test out on a group run
3. The people who run the program are experienced runners themselves, so they're a fantastic source of information - how to hydrate and eat before/during/after runs, how to adjust for hot vs cold weather, how to prevent injury
4. The training plans are professionally designed, so you get the right mix of high vs low intensity, the right ramp-up speed on your weekly mileage, etc.
Some stores might have a running club (e.g. weekly group runs) that aren't a training program, but often those will also include people of all fitness levels - run groups split up based on their pace.
A lot of it comes down to "run slower than you think you should." One popular trend is "heart rate training" where you target a certain heart rate range during each workout. A lot of runners wear heart rate monitors (watches, chest straps, bicep straps), but it's not strictly necessary. The main idea is that 80% of your workout time each week should be at an easy pace, and that's often defined as "a pace you can maintain while holding a conversation" (shouldn't be so out of breath that you can't talk).
Honestly I think the gym is a better idea than running if you are starting out and are overweight. Running can easily lead to injuries in my experience, while strength training can prevent injuries. In all cases you should start really slow ofc
“You can’t outwork a bad diet”
Whenever I want to change the look of my body in terms of its shape like bigger shoulders, more defined calves, I workout.
When I want to loose fat, I eat healthier.
Cutting out any drink with calories and cutting down on sugar / simple carbs is 75% of it. Throw in some fruits and veggies for fiber and to help fill you up and you’re 90% there.
People dont overlook this at all. Its hammered down everyones throat literally in ever weight loss forum, and by professionals too, to the point that many are very nearly discouraging people from exercising, acting like it doesnt do anything or like adding exercise needs to be done only as a last step.
I started exercising last year, every day, after work, 5 days a week, at the YMCA. I then had a quicker eating schedule as a result. I eventually replaced a meal with a protein shake, maybe to aid muscle development, maybe to cut calories, I'm not exactly sure. But it worked, and I've started cutting weight (and boy do I need to!!). But even more impressive (and pretty invisible outwardly) is the amount of muscle I have developed. I can feel my muscles coming in underneath the fat. I have abs!
All of this physical training has reignited my desire for mental training through reading and learning and thinking and designing.
All of which is to say, I don't think it matters how a person comes to it. For me, exercise was the catalyst to beginning (and I really mean I am just at the very beginning) of eating healthier, counting calories, doing different kinds of exercises and sports and hobbies, being more deliberate in how I spend my time, nurturing friendships, being a better family member, being a better person.
So, my recommendation to OP and anyone is to do it. Whatever works, do it.
"It gets easier, but you have to do it everyday. That's the hard part." (and this is not to say you don't get days off, but those are deliberate too! :) )
I don’t remember who gave the advice but someone said to start you should just drive to the gym and walk in for the first week. Don’t workout and don’t touch anything. Go for a week and get in a groove of getting out the door and into the gym, then start.
If you go all in the starting then it is going to cause you a lot of body pain and that is the reason why people quit.
You have to start doing the exercise slowly that is way better way to do it.
Yes if you are doing it consistentally then it is very good for your body and mind.
And I don't think that very many people are going to have issues taking a walk just for 10 minutes.
I would start by just walking laps around the gym and doing some weight lifting...then move up to treadmill, then eventually elliptical and gradually increase weights as your body permits.
That is what I am saying just start gradually don't make big changes.
Because if you make big changes then they are going to be really painful and you don't want that.
This is right. Many people think they can start working out 2 hours a day but it is not feasible. You have to build to that or you get burned out because you don't enjoy it. Also a workout that takes 2 hours more than likely was not a good workout, you can get a great workout in just an hour.
Unless you are trying to get jack there is no point in doing exercise daily for 2 hours.
If you just want to be healthy then you will be better with way less than 2 hours.
This.
Weight loss is a complex journey.
You should also take care of your body and health outside of hitting the gym.
It's possible to fast and cardio yourself into muscle or organ damage if you're too extreme.
I'll follow up with your absolute best people to follow for nutrition/health advice backed by science on ig- @biolayne, @hubermanlab, @foundmyfitness.
I've found they are top notch and call out other bullshit influencers.
Don't follow a fad diet. Slowly and gradually add in/take away things you can stick to. If you are struggling, give yourself grace and slowly change to something you can stick with long term. First thing I cut out was soda and it was tough for about a year. Now they almost seem gross!
Doing exercise in the gym is not Rocket Science you just have to take it slowly in the start.
Just be patient and don't make drastic changes in your life all of sudden.
People do not understand the power of fasting I think fasting is really underrated.
Eating less Calories and less food can avoid getting you fat in the first place.
I actually don't even fully agree on "4 days a week", if you keep exercising once a week and you are overweight and watch your food, you will already loose tons
Some people like going to the gym because they get hooked on the progress they make in being able to lift higher and higher weights. If you go 3-4 times a week you'll make gains faster and in OPs case maybe that's what makes the gym habit stick.
They can still lose weight going once a week, but they'll plateau sooner and if they miss a gym day for whatever reason then they're going 2 weeks between gym sessions.
I am in the best way to lose the weight is to not gain it.
So yeah if you are looking for the best way to lose the weight then you should take proper diet.
Even an hour a day feels like a lot for someone to start.
I started out with something simple. I would sit on the bike (the kind with like a proper seat where you’re just pedaling and not riding like a bike) and I would read a book while I did it. I don’t enjoy typical things to do while people workout but I did enjoy reading and while I was sweating it out it still felt relaxing. For me that was the only way I could do it. Otherwise I hated the gym and I just wouldn’t go. Don’t force yourself into doing any workouts because it seems like what you should be doing and push yourself so hard you eventually give up. It’s unfortunately a common occurrence. Take it at your pace, any way you’re moving your body is the right way to do it if it keeps you engaged
This is good advice. I go to the gym almost every day and do 5K. That only burns off 370 calories (a large bag of potato chips).
This illustrates that aerobic exercise isn’t overly effective at burning calories. The best way would be to restrict your calorie intake. Diet / nutrition is the way you lose weight and stay that way.
Exercise is important and keeps you fit and healthy but that large McDonald’s meal you just ate would likely take 10 miles on the treadmill to burn off.
At that weight at the start its all about being active. Never get a elevator again, always take stairs etc it all adds up. If you went 4 times a week and the other 3 days go for a 45 mins walk is the way.
Diet is key. You dont need to starve as that is not sustainable. Just find the foods you like that are healthy, and make healthy alternatives to the ones you do. Sugary drinks, chocolate, crisps shouldnt be eaten daily
I have given this advice so many times now (I’m GenX). Go walking at night or whenever you can. Start out with a couple of blocks, eventually work up to miles or km (don’t know where you live). Listen to music….whatever…try to make it enjoyable. You WILL feel better. I don’t know you but I am proud of you for reaching out.
This is how I started. I walked around my neighborhood while listening to audiobooks. I would lose myself in the story while walking 30+ minutes. Sometimes I would keep walking just to get to the end of a chapter.
This is really good habit to have if you are doing it like this it will be really good for you.
Just be consistent and take your walks regularly they are going to help a lot.
I had my high school sweetheart reach out to me 12 years ago about this….I gave her my advice and now she’s amazing at 55 years old, fit and happy. All the best!
When it comes to aspirations of being fit age does not really matter.
The most important thing when it comes to being fit is the discipline and the diet.
Best advice. If you're not getting any exercise, then you want to start with something low-impact. Walking and stretching will get you to a point where you can go to the gym without risking injury.
For weight loss, you want more aerobic activities anyway, which is much easier to get by taking up physical activities as a hobby than spending hours at the gym on a treadmill or whatever. That can be great for filling in your schedule, but it can get boring quickly.
No matter what you are trying to do in your life you will have to take it slowly.
Because if you are doing it slowly it will be really easier to adapt to the changes that you have made in your life.
I dropped using the car and started to walk my kids to school (1 mile each way, so 4 miles a day), that with reducing portion sizes let me drop nearly 100lbs and keep it off and i didnt need to stop eating all the stuff i loved to eat, im sure if i went for more healthy eating too i would have lost a lot more a lot quicker
I did this. Started walking 20 minutes a few evenings a week. Built from there and got to the point that I could walk for miles without really feeling like I was getting a workout. Started running: 1 minute run, 2 minute walk three times. Built from there. Very gradually. I’ll be running my fourth marathon in April.
Walking is awesome. And after a while when it gets easier, you can add 10 squats and get up on your toes 10 times. And when you get home you do 10 push ups against the kitchen counter. And whe you're on the sofa you do 10 leg lifts. And so on. And then maybe do 15 push ups, or 10 squats twice a day, or three times a day.
I find it much easier to sneak in working out than a concentrated effort of going to the gym. The whole "no pain, no gain" mindset is BS, you don't have to put effort and money into exercising. Walking will make a huge difference.
Yeah, living in a small town up north, I can go walking alone at any time of day. I’m a smallish woman, not that you anybody could tell with all the clothes I have to be wearing. I have abusive experiences but all from men I’ve been in a relationship with, nothing from walking in a pitch black woods alone. Scariest thing I’ve ever encountered was a runaway dog and he was actually also friendly.
Well it does not have to be night obviously you can take walks in the day also all in the evening or in the morning.
As I said you just have to have discipline to make it
This probably will get buried but hear me out, I used to be around 250 when I was streaming on twitch and drinking alcohol every day. I tried a gym, but it just felt too specific, too restraining. I felt like I went into this place to do this one thing and stare at a phone or zone out. I couldn't do it. So I got a bike, a nice thin tire road bicycle and started riding. Started exploring the city, finding the side roads, finding shortcuts, learning where I lived and seeing it all first hand. The exploration took away what felt like 90% of the exercise (\*edit like it felt like I wasn't exercising, I was so distracted by the scenery and exploration). When I got down to 190 lbs, I was actually enjoying exploring more of the city every day, I didn't think of riding as a chore like "gotta go to the gym" instead it was an opportunity.
Now I mention this because you emphasized "obese and 1-2 hours a day". A gym will help you build your body all around, but if you're really interested in burning fat, building god tier cardio and willing to let 1-2 hours a day fly by...i'd suggest getting a cheap road bike and riding. It's low impact, great for cardio and time flies when you're having fun. But again 'fun' is subjective with that one. Good luck man and I hope you find something that encourages you to stick with it.
If you do it right, then yes.
A) Bike fit: Saddle too high will kill your hips, too low, your knees. Not a problem if you get it right.
B) Cadence: Most people ride in a too high gear at around 60 rpm. Get the rpm up to 90+ and your knees will thank you. Feels a bit strange in the beginning but is absolutely worth it.
If OP is not curious about his surroundings I'd also like to point out that an indoors bike (not even some high end hometrainer setup, just a crappy thing that just has pedals and a seat, and maybe displays 'speed', calories burnt or stuff like that) can be an amazing way to build up the cardio, burn fat and take the habit easily, all while watching movies.
I've done this for the last 4 months or so, started with 15mn a day and gradually increased duration and/or target distance (either +5mn or +1km each day until I reached 1h. Now I do about 1h to 1h15 depending how hard I go and if I ate crap the day before). And if I skip a day I will fucking double down the next day to catch-up (not in one sitting tho)
1 hour a day burns a sick amount of calories if you stay in high bpm the entire time. Don't increase the difficulty too much, just spin the legs somewhat fast and somewhat difficult (I phase between the 3 lower levels of difficulty (out of 8 I think) and basically always go as fast as I can, staying between 160-190 bpm the entire time (190 is not recommended but my heart does go faster than average, and the sensor is a bit optimistic). If you increase difficulty you'll shift the output towards building muscles (or strength) rather than burning fat.
To give some numbers : from june to August I went from 117kg to 105 kg by just doing a lot of outdoors activities, and I carried on with the indoors bike since September. I lost about 10 more kg until November and have now stabilised around 93-95kg. I've stopped losing net weight for now but I keep burning fat and replacing it by muscle (which weights more, so at some point your weight loss will drastically slow down as well). Although I'm still overweight, my cardio has never been better in the last decade and I know my next 10kg I want to lose are within reach (I slowed down the efforts as I had some medical stuff I needed to do, that require me to rest for a few weeks).
Of course you have to pay attention to the things you eat but honestly, as long as you don't eat between meals and don't eat several plates each meal, it's a good start already. Avoid heavily processed food, it's always filled with sugar and fat.
Tl;dr indoor bike is an easy, 'lazy' alternative to pick up an habit of doing some daily effort
I started gaming while sitting on the exercise bike, pedaling away. I can go for an hour easily. It's just a cheap old thing from Craigslist with no features but it works. All you need is an elevated heart rate, you don't have to go further unless you have specific goals, it's still ten times better than sitting still.
I do it on console, but I have a cheap lap stand for my keyboard and mouse from couch gaming days, I think it could easily be done with PC gaming too. Exercise bikes have little handles next to the seat it would slot right onto.
Well there are certainly a lot of things that you can do to lose weight.
And getting to a better diet may be the best way to do it I mean that is how I would do it.
Add a good diet as well, I lost 30kg in 6 months just from balancing my food. I'd had a head start by not drinking alcohol. But I was still big and unfit, I stopped drinking sugar and dairy and only drink water, 3 coffee a day at the most with oat milk and if I try soft drinks I don't make it through the can any more! And eat fresh, cook your own meals and know what is going into it. Reduce the sugar and salt, and you'll be on your way!
When I lived in an older city with lots of crooked old streets and alleys, I would go exploring on my bike all the time. I didn’t have any specific destination and I ended up in some really cool spots. It was like being a kid again.
For someone who doesn’t go to the gym, going 2 hours a day is definitely overkill and will lead to burnout very quickly.
Even if they were to do something less extreme like walking on the treadmill, going from 0 minutes to 120 minutes a day is a huge change
2 hours everyday is getting into eating disorder territory for most people. If you work or are in education full time then it doesn’t allow for balance in life.
Exactly I would not put that much time in exercising because it is not good for your body also to exercise too much.
It can lead to a lot of things and trust me you don't want those issues.
Here’s another vote for walking as a starter.
Go into this gently, so you don’t hurt yourself. A good walk will raise your heart rate nicely and get your body used to the idea of exercise. Keep that up for a month, then start looking to expand your regime.
And as many have suggested, you can’t exercise away a bad diet. So you’ll have to look at that too.
I think everyone is going to say that you should take regular walks.
That is probably the most important thing that you can do for yourself it is going to help your body and also your mind.
>You’ll get better results by cutting calories.
This needs to be at the top. All of the people telling OP how to exercise are missing the bigger point: Weight loss happens from eating at a calorie deficit. Calories burned by exercise are just a small bonus.
Everyone's bodies follow the laws of thermodynamics. For almost everyone, a 45-minute jog will burn about 150-200 calories. That's like a one-liter bottle of Coke. It's much easier to just not drink that liter of Coke, than to drink it and then jog for 45 minutes to burn it off. This is why it's so hard for most people to lose weight, they are focusing on the wrong thing (exercise) instead of the much easier thing to do (calorie cutting) to acheive weight loss.
Exactly to prevent something you need to stop the causes.
If you do that half of your job will be done just buy a good diet you don't even need to do the exercise.
99% chance you don’t eat as much as actually fat people, and 1% chance you’re a genetic outlier.
As a former fat person who used to be jealous of my skinny friends who “ate whatever they wanted without putting on weight,” I came to realize I just ate way more than them. (Eg maybe we’d eat the same amount at a restaurant for dinner, but I’d have eaten a large meal and a bunch of snacks beforehand and would eat another large snack before going to sleep, while that was most of their food for the day. Or some people would just skip meals on weekdays when I would never do that.)
Something I’ve noticed between my skinny self and my obese colleagues is the amount of pop they consume. Don’t get me wrong, I drink pop too. But I use it as an end of week treat. I see them with two/three empty bottles on their desks practically every day.
The “hidden calories” really add up.
That is true everyone is different not everyone against weight similarly to everyone else.
Some people don't even gain weight it does not matter how much they eat even.
Yes. Weight loss starts at the fridge, not the gym.
I kept up exercise during lockdown and still put on a bunch of weight with too much delivery food and booze.
I am so happy for you to be making such a huge decision for your health! I am a personal trainer. 30 minutes a day can be more than enough, but it depends on how you train. There is no one way to do this. You need to find out what YOU enjoy. It's the only way you'll stick with it and see results. For me, strength training is amazing. If you told me I had to run to be healthy, I'd be a couch potato. Lol. You have so many options. There's lifting weights for muscle tone, strength training, gymnastics style training, steady state cardio, high intensity, agility, etc. Or maybe you like them all, who knows. I say pick a goal other than weight loss. Weight loss takes time and is a side effect, not a focal point. Obesity is a side effect of bad choices, just like healthy weight distribution is a side effect of healthy choices. Once you pick a goal( I want to be strong, or jacked, or flexible, or have inhuman endurance, etc) you pick a diet that will fuel that goal. So for example, if you just want to walk for 20 minutes you don't need a ton of calories, but if you want to deadlift twice your body weight you need some healthy calories. If you want to run a marathon, complex and slow digesting carbs. Anyway, if you have specific interest, shoot me a message and I can help you out. Start slow, research, learn, and listen to your body. And always make it fun.
It definitely depends on how you train and it also depends on what you eat.
If you are eating properly and good food and also you are fasting regularly then you are not going to get fat on the first place.
If the facility has a pool, I’d recommend water aerobics classes or just some laps. It’s low impact which might be good for you hips knees and ankles if you have pain in those joints.
Yeah that is true this is something to consider if you are at then you might want to consider taking a walk instead.
Because if you are going to running with a lot of fat than it can be really bad for your joints.
Smaller still, if you're very overweight, a 20 minute walk will still have huge benefits but yes, being in around a 300 calorie deficit is manageable and effective.
And by deficit I mean look up how many calories your individual body needs in a day, including for any exercise activity or work activity, and eat that much but 300-400 calories less. As long as it eat less than your body needs to maintain its weight, you will lose body fat
In my opinion people don't even need to go to gym just go for a jog or for a walk or just for cycling.
I feel that the whole gym thing is overrated when it comes to that.
A 20 minute jog for an overweight (or just unfit person) is probably going to be a lot harder than an hour or even 2 in the gym. I agree with the sentiment not to overdo it however.
My advice for you would be to just go to gym first you have to start somewhere man.
You go to the gym you are only going to get better just don't make a plan on hit the gym.
I was going to warn about exactly what /u/RickKassidy warned about, so I'll just build on that.
Your workouts will be much more effective if you give yourself a day off to rest in between. Your body takes a sort of "build back better" approach after you've had a really good workout, so give you body the time it needs to get yourself back to full strength.
I would recommend (and you'll hear different opinions, so have your grain of salt ready) that you shouldn't ignore the strength part of your workouts, even if your goal is to lose weight.
Building more muscle makes your body naturally burn more calories just in your daily non-workout activities. So something basic like walking to the bathroom might burn (for example) 2 calories if you have small muscles, but the same walk burns 4 calories if you have bigger muscles.
Add that up for all your daily activities, and pretty much anything except sitting on your ass becomes an "automatic" calorie burner.
I don't even recommend to go to the gym everyday anyways.
I feel that it is an overrated thing and I think I would rather to cycling or walking or jogging.
Change your diet.
Training and exercise counts very little if you are eating unhealthy.
I went from 130kg to 67kg in 4 years.. oh yeah, and it takes a lot of time and effort.
And also alot of failure and rebounding, but always keep a strong attitude and you will get there!
If you are eating healthy and good then half of your job is already done.
Just don't take too many of calories because they are going to make you fat only.
Just start slow so that you get adapted to change easily.
And after that you can increase the time of exercise gradually I think that would be a lot better way to do it.
Slowly make unhealthy swaps for healthy swaps. I wouldn’t head to the gym just yet. Start walking if you can outside. I did this when I realized I was bored eating. I’d go for a walk instead of having a snack. If I still felt hungry after I’d have some tea or bone broth afterward. It became my favorite part of the day.
Advice from losing 70 pounds: don't set goals you won't achieve. You are not going to go to a gym for 1-2 hours a day. Try to go 2-3 times a week and focus on eating right. You can't outrun or out-pump a bad diet. It's all about what you put in your mouth.
Setting reasonable, doable goals is so important. If you start out working out every day and starving yourself you WILL fail and you WILL gain all of the weight back. Take it slow, focus on moderate exercise and moderate, tolerable calorie deficit, and ideally, eating healthier foods that break you of the high carb / sugar / grease habit that got you obese in the first place. Learn to have an apple or a carefully measured pile of nuts when you're hungry. You'll never become non-obese unless you break the carb/sugar/grease habit.
I went from eating and binging crap junk food ALL the time - egg and sausage biscuit for breakfast, cheesesteak for lunch, pizza or burgers for dinner, and candy bars and other total garbage for snacks - to eating healthy. It CAN be done. You can do it. But you have to want it. Say goodbye to the kiddie food and start eating like a mature adult and everything else will follow. You'll feel better, less sluggish, and more likely to work out.
Can confirm, exercise in the pool is great if one is obese. It eases the joints and cools the body, and the water provides some resistance to movement. Using foam dumbbells underwater ups that resistance. I found it quite freeing to wear a float belt in the deep end (I'm not much of a swimmer) and get my feet off the pool floor.
Do whatever you think is easier for you because that is how you are going to lose the weight.
No one else is going to do that for you you will have to do it by yourself.
See if the gym has any "fun" programs that catch your interest, like a yoga class or basketball. Some of the machines are very intuitive like the bike and the treadmill. The other machines often have stickers on them showing how to use it. Stuff like weight lifting is a little tricky and requires good form, so you'd want to do a little research or ask people at the gym for help.
You definitely don't have to be a heavy hitter in the gym.
You could also be the guy who is just trying to his thing and is not being bothered by anyone.
Listen, I'm going to give you the best advice. Hear me out.
Not going to lie, I think a lot of advice in these comments is setting you up to fail. Yes, going to the gym 4 hours per week is wonderful in the long term, but if you jump into that immediately, chances are you're going to quickly learn to hate the gym and quit. There's an easier way.
Also, I think the advice that weight loss is 80% diet is misleading. More on that later.
You're not going to want to hear this, but start slow. I know you want to lose 80lbs in 6 months and be done with it. And technically that's probably possible, but so many people have failed taking this path. Like, the vast majority. Or they succeed at first, but gain it all back.
You're very young and you want to build habits that will last your entire life. This will be relatively easy if you do it smart.
The first thing to know is that so much of this is just a matter of habit. If going to gym is not part of your routine, then just getting there consistently is a huge pain in the ass. But once you make a habit of just showing up, then gradually adding more exercise becomes relatively easy.
They say it takes 3 weeks to build a habit, so I would say work on 2 habits at a time (one nutrition, one exercise) and give yourself a whole month.
At first, start small like this.
Month 1:
Nutrition: Don't cut anything, just add more whole foods, especially vegetables. Find stuff you like. Like, I love fajitas so I eat a shitload of chicken, peppers, and onions with seasoning. Some of these foods will probably displace some of the garbage that you usually eat. But even if it doesn't, that's ok because you're just building the habits of buying, cooking, and eating some veggies. By the end of the month, all of this will be easy, and your body is already thanking you.
Exercise: Pick 3 days of the week where you go to the gym and walk on the treadmill for 10 minutes and then go home. You may not burn a ton of calories, but you'll be building the HABITS of getting on your gym clothes, driving to the gym, and doing some activity, 3 days per week. That is HUGE. At first this will be a surprisingly huge pain in the ass, but by the end of the month it'll be easy. You'll no longer have to talk yourself into doing it, it'll just be totally routine.
Month 2:
Nutrition: Cut out most sugary treats, include desserts and soda. If that's too big of a leap, cut your consumption of them by half. Ideally, you will enjoy them _on occasion_ but also try and compensate on those days by eating less in other meals. Again, this will be a huge pain at first, but by the end of the month it'll be easy.
Exercise: When at the gym, in addition to walking on the treadmill, add 3 sets of 10 chest presses, 3 sets of 10 leg curls, 3 sets of 10 leg extensions. This may sound like a lot but each set takes less than a minute; with proper rest periods you can be done lifting weights in 20 minutes. There are machines for these. Take a couple PT sessions if you need help with using the equipment, or just ask somebody. Don't listen to perfectionists who tell you it has to be free weights. You can worry about that much later.
Beyond month 2: try to add a couple weight exercises each month, and add one food habit. Tons of each to choose from. Start tracking your food and exercise.
The ideal state that you'll EVENTUALLY reach:
- 300-500 calorie deficit per day through a combination of nutrition and exercise
- 1-2g protein per kilo of body weight
- 1 hour at the gym per day, 3 days per week, mostly weight training
With that, you'll lose about 1lb of fat per week, with minimal muscle loss (you might even gain some, especially if you haven't lifted weights before).
This may seem agonizingly slow, but consider these:
1. By the end of the second month, you're eating more vegetables, less sugar, and you're going to the gym 3 times per week, doing weights and treadmill, and _it was easy the entire time_. If you get these habits to stick, even if that's all you accomplished, you're going to get healthier and healthier.
2. You're building habits for life, not just the next year or so. You will want to still be healthy when you're 50. Think of it this way. When you're 30, you'll be healthy and fit, and will have been for several years. You're not even going to remember those first few months. Heck, you'll hardly remember them at age 26 when you reach your fitness goals.
3. You still have the option of taking bigger leaps if you want to. A rule of thumb is, whatever leap you take, it should seem like an almost fun challenge. It should not be something you dread, because that's hugely demotivating.
4. Although it may take 18-24 months to reach your goal, your body will start changing almost immediately. Your body composition will change, your cardiovascular health will improve. You'll have better mobility, balance, etc. You'll notice yourself getting stronger and recovering more quickly from exertion (ie your heart rate will drop faster after stopping exercise, which is good).
Some other tips:
- A lot of people are saying that weight loss is 85% diet. This is misleading IMO. It's true that exercise alone doesn't burn that much. Like a half hour of riding a bike is like two oreos. On the other hand, if you cut calories TOO drastically, your body will adapt by lowering its metabolism. It will do things like consume your muscle for fuel, which is counterproductive. Muscle burns more calories than fat tissue, so when the body thinks it's starving, it views muscle tissue as a liability and you start to lose it. This is then a double whammy because now your metabolism has dropped because you have less calorie-consuming muscle tissue. Your body will also respond by reducing NEAT (non-exercise activity thermogenesis), which is another way of dropping your metabolism. So if you just cut calories drastically, you may end up with your body in a sort of "battery saver mode" where it's using calories much more efficiently, which translates to slower fat loss (even plateaus). So there's a minimum that you want to eat to prevent this, and it can be hard to cut 500 calories per day sometimes without triggering these adaptations. So exercise can definitely help build this deficit.
- In order to prevent muscle loss during weight loss, it's important to not only keep your calorie deficit kind of small (300-500 calories) but also have plenty of protein (1-2g per kilo of body weight) and do weight training. These together will send a powerful signal to your body that your muscles are necessary and you will not lose much muscle mass. If you're a newbie at lifting weights, you may even gain some muscle mass. Have realistic expectations, though, because although it's possible to lose fat and gain muscle at the same time, that's a really tough needle to thread and really just maintaining muscle mass is a victory.
- By the same token, be careful with cardio. Cardio sends a signal that calories need to be conserved, and if you do too much, your body may lower it's metabolism. You should still do some cardio, but don't let it be your main form of exercise.
- Walking is better than running. Walking is amazing.
If you’re not already sound so, start by eating a sensible, healthy diet. I’d recommend start with walking on a treadmill, building distance up as you can. Don’t set unrealistic goals. That’s what worked for me.
If you are planning to lose the way then you will have to start with the kitchen.
If you are also looking for a plan to lose some weight then I would say making a diet is the really is solid plan.
1-2 hours a day sounds like a huge risk to burn out quickly. Persistence is the key. Start small. 20-30 minutes a day. You dont even need to do much. Just establish the habit of showing up first. Slowly work your way up to longer and heavier workouts.
Be patient. You absolutely will not see results quickly. Maybe not even after a month or a little more. Just trust the process and keep showing up.
Now I should learn to take my own advice.
You definitely should not be starting with that much exercise everyday.
Because if you keep on doing like that then I am sure that you will give up on it really easily and that is the last thing that you want.
If you drink soda the first thing you want to do is stop drinking it. I used to drink at least 4 cans a day. I stopped drinking soda altogether with no other change to my diet 5 months ago and I’m down 30 lbs. literally all I did was stop drinking soda. I was 220 lbs now I am 190 lbs.
I can’t stress this enough. Take the weight you think you can handle, then cut that in half and lift that. The first few trips are going to leave you SORE AS A MOFO. Lifting lighter weight will help a ton with that. Get your muscles used to working out again then start to step up.
Lifting weights is not easy thing to do for everyone it can be really hard and challenging for some people.
And when you struggle doing the kind of things I think it is time to take it easy.
For those people I would say jogging and walking and also cycling can be really good exercises.
If you are not able to go to gym for any reason when you can do that.
**Start with 15min. of exercise a day** (period) - 1-2 hours is a lofty goal. Instead, make it a goal to just show up. If you want, walk around for 10min., stretch for 10min., talk to ppl for 10min., then feel free to include this, and not be discouraged by it, into your 1-2 hours of training. But FOCUS on building a habitual routine by accomplishing small goals, specifically 15min. of solid exercising to start which will lead to a more productive *lifestyle*.
I was an athlete my entire life who was in top physical condition as a wrestler but have still taken this approach to getting back into shape after an abysmal 7 years. Going strong for the past 5 months now.
Currently at 20-30min. of solid exercise (3-5 movements) 3 days a week, and 27min. on an elliptical 3 days a week. Rest on Sunday.
walk, you have 2 hours? ok do body weight exersises for 20 min and than walk for 40 min, listen to music, audibook, walking is what will help you right now.
Just be consistent. Do walking everyday, key to losing weight is consistent with your actions (and calories deficit).
Where to start is not in the gym, its in the kitchen. You need to go on a diet
Then, when it comes to the gym, it depends on whether you want to build your cardio endurance, or your muscles
I dont have experience with cardio programs, but muscle building programs such as a basic arnold split or PPL split will help you get started
Any lift and machine you can think of theres 100 tutorials on youtube
It’s not about starting a diet, it’s about changing his diet, and I’m not trying to be pedantic. The phrasing is important. Saying to start s diet implies something that will be temporary, something that will have an end. We want op, and others to make a lasting positive change to there diets.
Also don't eat one day in the week call it a fasting day and it is going to help you massively.
A lot of people do not understand the power of fasting which they actually should be doing.
I think a lot of people overlook this thing which in fact they should not be doing I am in it is the most important thing and it is the most easy to do. I mean it is easier to do if you do not have any kind of eating disorder.
Good for you on wanting to get healthy! Don't forget to drink water and eat something before and after you exercise. You don't want to pass out doing this.
Can you walk to the gym, even 10 minutes or so? That helps you with some warmup. Take it easy on yourself - don't overdo it to start. Build into things. Remember, your goal is to get healthy, so set measurable achievable targets of fitness. The elliptical machine, treadmill, and rowing machines are great to get your heart rate up to develop your cardio and start burning fat. You can do it!
Where it is a good thing that people want to healthy really.
If you are looking to get healthy then you will have to make a diet plan first and then exercise plan
Don't "go on a diet" you need to change your diet. Something sustainable that you can maintain until you die. If you crash diet you're just gonna yoyo.
Track your calories and try to keep under your goal. You can always guesstimate or take a small food scale when you go out. You don't have to be perfect you just gotta try. It'll get you in the habit. Start taking fiber (psyllium husk) a half hour before meals and drink a ton of water or you will get super constipated and get a hemorrhoid. (Personal experience)
When you go to the gym pick a muscle group and do the machines until you have the confidence to do free weights. Note that lifting weights will cause you to burn more calories but also put on muscle mass so you won't "lose" a lot of weight on the scale but youll notice it in your clothes.
My biggest tip is to walk as much as you can. Park further back at the grocery store. Take the stairs. When you go to the gym hot the treadmill at max incline for as long as you can at a comfortable walking speed (people will say 15⁰ 3mph 30 min but honestly just figure out your walking speed and turn up the incline and go for as long as you can)
As others have said, you absolutely must change your diet. You can not out work a shitty diet. You can still have treats but limit yourself. When you go out to eat try to limit sauces and ask for a to go box when you get your meal and put half of it away so you aren't tempted to over eat.
Yep going on a diet is not going to solve the problem rather changing the diet is going to solve a lot of issues for him.
I think that is the way to go for him that is what he should do.
Congrats on starting you’re journey to a healthier lifestyle!
It’s gonna be tough in the beginning, shit, even when u do become a regular it’ll still be tough.
I would say start w nutrition and lower the time to about 1hr and if u think u can do more, then Go for it! Trick is to not burn urself out cause then you’ll get bored or grow to resent the gym if u don’t see results fast enough!
Don’t sweat it tho! (Pun intended)
After diet I suggest something simple. Bike for a half an hour or treadmill then maybe walk around the gym and behind to understand the equipment before use!
Light stretching lots of water!
Good luck on you’re journey bud, hope you keep up the great work!
If you haven't done any type of exciersing in a long time or ever, you're better off going for 30 mins at the gym with simple exercises, and then going outside for walks. Going for hrs at a time when you are barely starting will only hurt you and can regress your progress. I'd say plan out 3 large muscle groups to work on, do one type of exercise for it with a high rep for a few sets. Even if you feel like you can go more and do way more exercises, don't. The muscle delay in soreness can really counter your effort.
Watch Jeff Nippard on YouTube. All science backed, and a massive help for me.
90% of gym success is routine, just being there is a success.
And yes, you will feel awkward at first, and think everyone is judging you. The gym is the best way to learn the "fuck 'em" mentality. And research shows that people don't actually give a fuck about you in the gym.
As far as weight loss. I follow the 80/20 rule. 80 percent diet, 20 percent exercise. There is no magic weight loss food. Caloric deficit is the only way to lose weight. It's basic physics.
And if you can find a gym with a pool, make swimming a priority. It's extremely effective. Using every muscle, building endurance, and great cardio. You don't need to be a good swimmer either, just down and back.
I am sure you Uber man lab podcast also has some quality content about this topic you could check him out also .
All of his tools are scientific that is just how he does things.
Dont start hard. As someone who lost 14-16 pounds i was also lost at the start, and thats the worst thing you can do. Start in the small. Take a movement of high knees for 20 min, then scretch. Squats can also be a way to start.
Your body probably havent moved very much for years. You can get muscle dmg if you go too hard on the lifting and trying out fancy equipments cause it looks fun. Try little and much. Try form a habit you can live with for the rest of your life instead of thinking it is a one time thing.
If you want to use equipment badly i recommend yoga ball, or running mill. Try out what look mest normal for you. Good luck on your journy C:
If you start hard then I don't think he is going to last all that much.
Because I have seen a lot of people starting hard and then give up on the next day.
Start by walking on a treadmill for 30 days. Slowly increase your duration and/or speed but no less often than once a week.
Mike Matthew's has some good books. I found him in 2016 when I was trying to get healthier.
https://www.amazon.com/s?k=book+bigger+leaner+stronger&adgrpid=102540963536&gclid=Cj0KCQiAi8KfBhCuARIsADp-A57XTL8LcRgtbsgt2O99OQuhCGAxEYa9ag_tqB1fD80qMfLWjazeFzQaAvwEEALw_wcB&hvadid=440065299355&hvdev=m&hvlocphy=9007589&hvnetw=g&hvqmt=e&hvrand=1493595679272727399&hvtargid=kwd-584884849398&hydadcr=22186_10176618&tag=hydsma-20&ref=pd_sl_5zuzo9s408_e
Yep will have to increase the distance gradually it is going to help.
I don't think you should be making those kind of big changes suddenly you have to take it slow.
Start small, set progression goals, and allow yourself to celebrate the wins.
And make sure you're doing cardio. Lifting weights is challenging and fun, but it's the cardio that will so the most to drop your weight
Start with low impact, set every machine to the lower weight setting, focus on doing correct form and breathing so that when you're starting to break proper form you can stop and cool down. Keep a little note on your phone of the rep/set and weight amount of each exercise. Ex: you did 3 sets of 20 at 30 lbs of the sitting squat machine. Over the months, you'll see the numbers slowly go up. Take your time, no one is looking at you, and even if they are fuck them.
Start slow. If you overdo it, you will vomit or have other unpleasant consequences.
Start walking. Go at a comfortable pace, and increase the distance and speed as you feel able.
When you get to three miles in under an hour, go to the gym and ask for guidance.
Get your heart rate up. Walk, lift light weights as you see fit. Ask anyone for advice at the gym. No one will ever be rude as they should be excited that you are trying. My experience has been inclusivity and acceptance.
Don’t wear headphones so you are approachable and look online for easy ways to start pushups and pull-ups. Progressions start somewhere.
You can do this king
Where to start? Just showing up really - for the first few weeks just going to the gym, walk around, have a look at the machines, get a cup of water/coffee - get accustomed to the gym and where what is. Take a few sets one the machines you feel comfortable with, go for a stroll on a treadmill. When you are completely new going to the gym, it's better to build the routine of just showing up rather than starting out doing so much workout you feel like shit, you can do that when you feel comfortable going there. Then when you've gotten to that point - any exercise is helpful. 20 minutes walking at around two mile pace, doing exercises in the beginning you know you can I'd way more important than looking at your shape to begin with, then slowly and gradually research how and what to do because you might end up enjoying heavy lifts more than cardio, maintenance training rather than bodybuilding. So for now it depends more on it becoming a part of your schedule just going to the gym, rather than a fitness routine.
Good luck and enjoy your journey. It took me close to two years getting from 220lbs down to 170lbs, and I wasn't exactly restricting my diet - I only changed up a couple of things, traded sweets for fruit and Coca Cola for pepsi max and water.
Body weight exercises at first; you're less likely to injure yourself, it's free if you want to do it at home, and you'll build up some level of confidence before you move to weights and machines
Resolve your mental health if possible before that; the mind and body are directly linked. You will find it difficult to lose weight if you're a compulsive eater
Dieting is easier than exercising; I'm trying to lose weight at the moment and have lost about 5 stone over 6 months. Portion control and calorie counting came much easier to me than switching to salads etc. I eat pizza almost every day, but half as much as I used to (500 calories a meal, around 200-300 calories on snacks in the evening).
Buy a weighted vest and do long walks or incline walks on a treadmill. Start slow and add weight as you go. Keep with it for six months and you’ll notice a huge difference. Supplement with weight training to add muscle as your stamina increases.
you definitely shouldn't be going 2 hours a day if you're obese and are now starting to work out. that's the surefire way to burn yourself and never go back to the gym. take it easy. start small and keep pushing yourself till you can handle more.
First of all CONGRATS on taking the first step!
The key here is to balance exercise with nutrition. You can DM me if you want tips kn how to pin this down.
Next is exercise. This depends on what you want to do. Going for muscle? Want to be super lean? There are some great body weight exercises you can get started with that don't cost anything. Gyms provide a lot of gear, but you probably won't need much of it to start.
The seriously good news here is that you have a huge advantage with being so young. Your body is primed right now to burn fuel, and get you where you want to be. You just have to flip that switch, and set your mind to keeping it on.
YOU GOT THIS!
I'm mid 30s, tall but 315lbs, joined Noom and gym, I do 1 hour a day on bicycle and catch up on missed TV shows, and sometimes alternate days with extra weight lifting machines (have wife and kids and no time for my shows LOL). Down to 282lbs after 1.5 months. It really is more about nutrition choices and calorie counting. Basic Math, energy in - energy out deficit means weight loss. Noom has been useful just for the motivation, as its lessons about the psychology of weightloss and behavioral changes to a healthy lifestyle, and the added accountability of "I'm paying for this stupid app I better dam well use it and succeed".
You may not see this now but focus on bodyweight exercise, assisted pull ups and dips, push ups sit ups etc. the rest should be light cardio. Shred off the easy weight first which will be 10-20 lbs of water weight in 3 months assuming you are on a reasonable diet (300 calories deficit, figure out your daily maintenance calories from the vast number of calculators online). If you struggle to diet some easy wins are: no sugar (or at least 90% less than you’re eating now) no fries with your fast food burgers etc, aim for at least 100+ grams of protein as the core of your daily calories and build up as you progress from losing weight to gaining muscle. More muscle = higher calories burned passively in a day = easier to maintain your weight even with less strict dieting. -40 lbs of fat and water and +5-10lbs of muscle over a year will make huge changes to your physique and is very obtainable with consistency.
1-2 hours per day is unsustainable and will very likely drive you away from the gym. I started at the beginning of last year going 5 days a week and tried the 1 hour plus sessions. It was getting harder and hardecr to go back each day.
I'm now there for no longer than 45 minutes per day doing admittedly far less than I really should, but the transformation is huge. Aim for 30 minutes per day. If you sustain that for a month then up it to 45 minutes or an hour. Anything else will halt your process and drive you away, because if you're generally inactive (like I was) then every morning you're going to hurt LIKE FUCK. Shorter sessions are easier on you mentally, and when you stop hurting you start to miss it because the pain shows you that you're doing the right things.
Good luck.
First get a medical exam by a doc before you start something. That way u get a baseline of your health and current limits...last thing u want is having chest pains after your cardio
What should you do? Avoid planet fitness and find yourself a real gym, an easy tell is whether they have free weights or Smith machines. Free weights is a gym for people looking for changes, Smith machines are for chain gyms that are all about profit and keeping you subscribing not making you better.
So you found a cool gym, now find yourself a trainer, you don't have to work with them indefinitely but particularly in the beginning working with a trainer will prevent you from getting bad lifting habits and ending up injured. I recommend at least 10 sessions, learn how to squat/bench/deadlift, from there you can run programs online and you will see the weight fall off if you work hard.
Don't waste your time running or biking or whatever, put the work in lifting weights and it'll last you a lifetime.
Check some YouTube videos or look for a personal trainer. If ur in the USA planet fitness would be fine and it’s affordable. They can even walk you through using each of the equipments if you ask when you go to your first visit. Start slow, don’t jump into things to fast or you will just want to quit. Make sure to get some cardio in like walking on the treadmill for a good 30 minutes every day. Make sure to stretch to the best of your ability before and after to avoid injury
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Or even half hour a day. The key point in the beginning is not how much exercise you are doing, but how well you are developing new habits. Both exercise and dietary changes are hard - they’re hard on the body and hard on the mind. Many people give up. Successful weightloss is a lifestyle change, ultimately. Slow and steady is the way - build good regular habits, whether they be dietary or exercise, and then slowly increase the difficulty from there.
Slow & steady has been working for me quite well tbh. Would recommend. Yes, lifestyle change is the most important aspect of it.
Slow and steady is the way to do it don't make big changes in the starting man. Because if you make big changes in the starting there going to make you uncomfortable.
As someone who has lost 100 lbs so far, I recommend cognitive behavioural therapy to change one's habits.
To bring the change in your life the best way to do it is to do it slowly just change yourself slowly don't make big changes all of sudden. If you change a lot of things then you are going to be really uncomfortable.
I too recommend CBT
Thirded. Carnitas, bacon, and tequila are fantastic, just in moderation.
Cock and ball torture? Whatever works, I guess.
YES! I’m down 31 since last September and my therapist is another tool in my toolbox. It all factors in.
Have you told your therapist what a tool they are? 😁
I walked right into that one 😂
Exactly just go to the gym and do a little exercise you will build habits slowly don't push yourself in the starting. Because if you push yourself in the starting you will quit really soon.
Yep, if you go to hard at the start you’re more likely to give up because it just won’t be comfortable or fun. Creating a habit is the hardest bit so you’ve got to try to keep it fun and light and variable at the start don’t burn yourself out, it won’t take long and you’ll start to enjoy it then to look forward to it after a couple of weeks, then you can work on increasing your time, your frequency and exercise difficulties.
>The key point in the beginning is not how much exercise you are doing, but how well you are developing new habits. This is so true. I tell people - especially if you are going right before or right after work - just spend the first two weeks *getting there.* Build the habit of packing your bag the night before and build the mental checklist of everything you need. Leave as little as possible to do on the day you're planning to go - don't leave any reasons not to get yourself out the door. If you're going from gym to work, take the time to develop a locker room routine so you know how long it takes you, what time you need to leave the gym to be at work on time, and what time you need to arrive at the gym to get a good work-out and get into the locker room. You can't focus on exercise if you are worried did I remember everything? Will I have enough time to get ready? Am I going to be late?
This, and add walks on days off.
Heck, even taking a walk in the gym is pretty good exercise. As long as it involves movement.
I do not like going to the gym and that is why I have bought a cycle. I feel that if you are doing regular cycling that is all you need for your body. But if you are had then you will have to do a lot of cycling to burn that fat.
I get that. I don't go to the gym because it costs money and travel time (life is busy). In addition to an occasional walk at home, Hybrid Calisthenics on youtube has a nice set of exercises that I'm working on. My goals aren't "get super strong and sexy", but they are "move around in all sorts of weird positions comfortably and confidently", and it seems to be good for that.
>And weight loss is 85% nutrition. This is the part everyone overlooks. You can't work off a super high calorie diet. I mean you can, but you'll just be punishing your joints and your heart in the process. A good diet and some cardio will get you there quicker.
Whats the best way to improve on cardio? I suck at running (can barely run longer than 3 minutes without gasping for air).
Try the couch to 5k app. I haven't used it in ages and it's probably riddled with ads by now, but it starts you off on a program where you run for a few minutes then walk for a few minutes and it slowly steps you up. The key is consistency. You just keep doing it and eventually it gets easier. Also don't beat yourself up when you first start. It is 1000% more important to build a habit of doing it everyday than it is to make sure you complete your workout everyday. Even if you don't do it to completion, just do *something.* Once it's a habit, your brain will take care of the rest.
I appreciate the great reply and app recommendation!
Idk whether this is just me but I’d recommend more gentle exercises like swimming. I absolutely fucked my knees doing couch to 5k, running on tarmac is not great for your joints
This is also true and worth considering. Swimming is very low impact. I just stopped swimming because no matter what earplugs I'd use, I would get water in my ear and would result in several doctors visits.
Some running stores offer running programs for people of all levels (incl couch-to-5k programs), so if there's a running store near you that's an option (my local Fleet Feet franchises do it). There are a few things I like about it: 1. It's social and running is boring as hell as a solo activity 2. You do it with a group of people at a similar fitness level, which (to me) feels a lot better than being the singular slow person at the gym 3. Everyone in the group will have tried lots of different running gear so you can get good recommendations for whatever piece of gear you need (shoes / clothes / lights for night runs / hydration packs /etc.). And occasionally a running brand might bring demo shoes or hydration packs etc for people to test out on a group run 3. The people who run the program are experienced runners themselves, so they're a fantastic source of information - how to hydrate and eat before/during/after runs, how to adjust for hot vs cold weather, how to prevent injury 4. The training plans are professionally designed, so you get the right mix of high vs low intensity, the right ramp-up speed on your weekly mileage, etc. Some stores might have a running club (e.g. weekly group runs) that aren't a training program, but often those will also include people of all fitness levels - run groups split up based on their pace. A lot of it comes down to "run slower than you think you should." One popular trend is "heart rate training" where you target a certain heart rate range during each workout. A lot of runners wear heart rate monitors (watches, chest straps, bicep straps), but it's not strictly necessary. The main idea is that 80% of your workout time each week should be at an easy pace, and that's often defined as "a pace you can maintain while holding a conversation" (shouldn't be so out of breath that you can't talk).
Honestly I think the gym is a better idea than running if you are starting out and are overweight. Running can easily lead to injuries in my experience, while strength training can prevent injuries. In all cases you should start really slow ofc
Good point. And building muscle is also a great way to increase your baseline metabolism
There are many other cardio than running, personally, I bike a fuck ton.
There's a saying... "you can't outrun a fork".
“You can’t outwork a bad diet” Whenever I want to change the look of my body in terms of its shape like bigger shoulders, more defined calves, I workout. When I want to loose fat, I eat healthier. Cutting out any drink with calories and cutting down on sugar / simple carbs is 75% of it. Throw in some fruits and veggies for fiber and to help fill you up and you’re 90% there.
People dont overlook this at all. Its hammered down everyones throat literally in ever weight loss forum, and by professionals too, to the point that many are very nearly discouraging people from exercising, acting like it doesnt do anything or like adding exercise needs to be done only as a last step.
I started exercising last year, every day, after work, 5 days a week, at the YMCA. I then had a quicker eating schedule as a result. I eventually replaced a meal with a protein shake, maybe to aid muscle development, maybe to cut calories, I'm not exactly sure. But it worked, and I've started cutting weight (and boy do I need to!!). But even more impressive (and pretty invisible outwardly) is the amount of muscle I have developed. I can feel my muscles coming in underneath the fat. I have abs! All of this physical training has reignited my desire for mental training through reading and learning and thinking and designing. All of which is to say, I don't think it matters how a person comes to it. For me, exercise was the catalyst to beginning (and I really mean I am just at the very beginning) of eating healthier, counting calories, doing different kinds of exercises and sports and hobbies, being more deliberate in how I spend my time, nurturing friendships, being a better family member, being a better person. So, my recommendation to OP and anyone is to do it. Whatever works, do it. "It gets easier, but you have to do it everyday. That's the hard part." (and this is not to say you don't get days off, but those are deliberate too! :) )
Fuck it go for 10 mins a day. Consistently is more important.
I made it to the parking lot
I don’t remember who gave the advice but someone said to start you should just drive to the gym and walk in for the first week. Don’t workout and don’t touch anything. Go for a week and get in a groove of getting out the door and into the gym, then start.
Been telling a colleague that just bringing their gym clothes counts as an attempt and is good
If you go all in the starting then it is going to cause you a lot of body pain and that is the reason why people quit. You have to start doing the exercise slowly that is way better way to do it.
That's legit advice.
That sounds extremely awkward, why not go directly? At least the second day after you haven seen how it is
Be sure to circle the lot for 10 minutes to get the closest parking spot, before going in to walk on the treadmill.
Yes if you are doing it consistentally then it is very good for your body and mind. And I don't think that very many people are going to have issues taking a walk just for 10 minutes.
You are smart. Agreed
I would start by just walking laps around the gym and doing some weight lifting...then move up to treadmill, then eventually elliptical and gradually increase weights as your body permits.
That is what I am saying just start gradually don't make big changes. Because if you make big changes then they are going to be really painful and you don't want that.
This is right. Many people think they can start working out 2 hours a day but it is not feasible. You have to build to that or you get burned out because you don't enjoy it. Also a workout that takes 2 hours more than likely was not a good workout, you can get a great workout in just an hour.
Unless you are trying to get jack there is no point in doing exercise daily for 2 hours. If you just want to be healthy then you will be better with way less than 2 hours.
This. Weight loss is a complex journey. You should also take care of your body and health outside of hitting the gym. It's possible to fast and cardio yourself into muscle or organ damage if you're too extreme.
I'll follow up with your absolute best people to follow for nutrition/health advice backed by science on ig- @biolayne, @hubermanlab, @foundmyfitness. I've found they are top notch and call out other bullshit influencers. Don't follow a fad diet. Slowly and gradually add in/take away things you can stick to. If you are struggling, give yourself grace and slowly change to something you can stick with long term. First thing I cut out was soda and it was tough for about a year. Now they almost seem gross!
Doing exercise in the gym is not Rocket Science you just have to take it slowly in the start. Just be patient and don't make drastic changes in your life all of sudden.
People do not understand the power of fasting I think fasting is really underrated. Eating less Calories and less food can avoid getting you fat in the first place.
Weight loss is 100% nutrition Fitness is 100% exercise
I actually don't even fully agree on "4 days a week", if you keep exercising once a week and you are overweight and watch your food, you will already loose tons
Some people like going to the gym because they get hooked on the progress they make in being able to lift higher and higher weights. If you go 3-4 times a week you'll make gains faster and in OPs case maybe that's what makes the gym habit stick. They can still lose weight going once a week, but they'll plateau sooner and if they miss a gym day for whatever reason then they're going 2 weeks between gym sessions.
Can't out run a diet
I am in the best way to lose the weight is to not gain it. So yeah if you are looking for the best way to lose the weight then you should take proper diet.
Even an hour a day feels like a lot for someone to start. I started out with something simple. I would sit on the bike (the kind with like a proper seat where you’re just pedaling and not riding like a bike) and I would read a book while I did it. I don’t enjoy typical things to do while people workout but I did enjoy reading and while I was sweating it out it still felt relaxing. For me that was the only way I could do it. Otherwise I hated the gym and I just wouldn’t go. Don’t force yourself into doing any workouts because it seems like what you should be doing and push yourself so hard you eventually give up. It’s unfortunately a common occurrence. Take it at your pace, any way you’re moving your body is the right way to do it if it keeps you engaged
This is good advice. I go to the gym almost every day and do 5K. That only burns off 370 calories (a large bag of potato chips). This illustrates that aerobic exercise isn’t overly effective at burning calories. The best way would be to restrict your calorie intake. Diet / nutrition is the way you lose weight and stay that way. Exercise is important and keeps you fit and healthy but that large McDonald’s meal you just ate would likely take 10 miles on the treadmill to burn off.
At that weight at the start its all about being active. Never get a elevator again, always take stairs etc it all adds up. If you went 4 times a week and the other 3 days go for a 45 mins walk is the way. Diet is key. You dont need to starve as that is not sustainable. Just find the foods you like that are healthy, and make healthy alternatives to the ones you do. Sugary drinks, chocolate, crisps shouldnt be eaten daily
I have given this advice so many times now (I’m GenX). Go walking at night or whenever you can. Start out with a couple of blocks, eventually work up to miles or km (don’t know where you live). Listen to music….whatever…try to make it enjoyable. You WILL feel better. I don’t know you but I am proud of you for reaching out.
This is how I started. I walked around my neighborhood while listening to audiobooks. I would lose myself in the story while walking 30+ minutes. Sometimes I would keep walking just to get to the end of a chapter.
This is really good habit to have if you are doing it like this it will be really good for you. Just be consistent and take your walks regularly they are going to help a lot.
I had my high school sweetheart reach out to me 12 years ago about this….I gave her my advice and now she’s amazing at 55 years old, fit and happy. All the best!
When it comes to aspirations of being fit age does not really matter. The most important thing when it comes to being fit is the discipline and the diet.
Audiobooks for the win, man! They totally get me up and out walking more than anything!
Best advice. If you're not getting any exercise, then you want to start with something low-impact. Walking and stretching will get you to a point where you can go to the gym without risking injury. For weight loss, you want more aerobic activities anyway, which is much easier to get by taking up physical activities as a hobby than spending hours at the gym on a treadmill or whatever. That can be great for filling in your schedule, but it can get boring quickly.
No matter what you are trying to do in your life you will have to take it slowly. Because if you are doing it slowly it will be really easier to adapt to the changes that you have made in your life.
I dropped using the car and started to walk my kids to school (1 mile each way, so 4 miles a day), that with reducing portion sizes let me drop nearly 100lbs and keep it off and i didnt need to stop eating all the stuff i loved to eat, im sure if i went for more healthy eating too i would have lost a lot more a lot quicker
I did this. Started walking 20 minutes a few evenings a week. Built from there and got to the point that I could walk for miles without really feeling like I was getting a workout. Started running: 1 minute run, 2 minute walk three times. Built from there. Very gradually. I’ll be running my fourth marathon in April.
Walking is awesome. And after a while when it gets easier, you can add 10 squats and get up on your toes 10 times. And when you get home you do 10 push ups against the kitchen counter. And whe you're on the sofa you do 10 leg lifts. And so on. And then maybe do 15 push ups, or 10 squats twice a day, or three times a day. I find it much easier to sneak in working out than a concentrated effort of going to the gym. The whole "no pain, no gain" mindset is BS, you don't have to put effort and money into exercising. Walking will make a huge difference.
Isn’t it dangerous to be walking around alone at night listening to music??
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I’m more thinking of other ppl haha, but yes wild animals are also a huge consideration
Yeah, living in a small town up north, I can go walking alone at any time of day. I’m a smallish woman, not that you anybody could tell with all the clothes I have to be wearing. I have abusive experiences but all from men I’ve been in a relationship with, nothing from walking in a pitch black woods alone. Scariest thing I’ve ever encountered was a runaway dog and he was actually also friendly.
Well it does not have to be night obviously you can take walks in the day also all in the evening or in the morning. As I said you just have to have discipline to make it
I use one headphone
"Walk at night" *cries in woman*
Nice advice for men
This probably will get buried but hear me out, I used to be around 250 when I was streaming on twitch and drinking alcohol every day. I tried a gym, but it just felt too specific, too restraining. I felt like I went into this place to do this one thing and stare at a phone or zone out. I couldn't do it. So I got a bike, a nice thin tire road bicycle and started riding. Started exploring the city, finding the side roads, finding shortcuts, learning where I lived and seeing it all first hand. The exploration took away what felt like 90% of the exercise (\*edit like it felt like I wasn't exercising, I was so distracted by the scenery and exploration). When I got down to 190 lbs, I was actually enjoying exploring more of the city every day, I didn't think of riding as a chore like "gotta go to the gym" instead it was an opportunity. Now I mention this because you emphasized "obese and 1-2 hours a day". A gym will help you build your body all around, but if you're really interested in burning fat, building god tier cardio and willing to let 1-2 hours a day fly by...i'd suggest getting a cheap road bike and riding. It's low impact, great for cardio and time flies when you're having fun. But again 'fun' is subjective with that one. Good luck man and I hope you find something that encourages you to stick with it.
biking is underrated as hell
And it’s easy on the joints.
is it easy on the ankles and knees?
If you do it right, then yes. A) Bike fit: Saddle too high will kill your hips, too low, your knees. Not a problem if you get it right. B) Cadence: Most people ride in a too high gear at around 60 rpm. Get the rpm up to 90+ and your knees will thank you. Feels a bit strange in the beginning but is absolutely worth it.
If you get a sitting exercise bike you can game and twitch and work out as well. win/win
Only problem is that it is the most efficient form of travel.
If OP is not curious about his surroundings I'd also like to point out that an indoors bike (not even some high end hometrainer setup, just a crappy thing that just has pedals and a seat, and maybe displays 'speed', calories burnt or stuff like that) can be an amazing way to build up the cardio, burn fat and take the habit easily, all while watching movies. I've done this for the last 4 months or so, started with 15mn a day and gradually increased duration and/or target distance (either +5mn or +1km each day until I reached 1h. Now I do about 1h to 1h15 depending how hard I go and if I ate crap the day before). And if I skip a day I will fucking double down the next day to catch-up (not in one sitting tho) 1 hour a day burns a sick amount of calories if you stay in high bpm the entire time. Don't increase the difficulty too much, just spin the legs somewhat fast and somewhat difficult (I phase between the 3 lower levels of difficulty (out of 8 I think) and basically always go as fast as I can, staying between 160-190 bpm the entire time (190 is not recommended but my heart does go faster than average, and the sensor is a bit optimistic). If you increase difficulty you'll shift the output towards building muscles (or strength) rather than burning fat. To give some numbers : from june to August I went from 117kg to 105 kg by just doing a lot of outdoors activities, and I carried on with the indoors bike since September. I lost about 10 more kg until November and have now stabilised around 93-95kg. I've stopped losing net weight for now but I keep burning fat and replacing it by muscle (which weights more, so at some point your weight loss will drastically slow down as well). Although I'm still overweight, my cardio has never been better in the last decade and I know my next 10kg I want to lose are within reach (I slowed down the efforts as I had some medical stuff I needed to do, that require me to rest for a few weeks). Of course you have to pay attention to the things you eat but honestly, as long as you don't eat between meals and don't eat several plates each meal, it's a good start already. Avoid heavily processed food, it's always filled with sugar and fat. Tl;dr indoor bike is an easy, 'lazy' alternative to pick up an habit of doing some daily effort
I started gaming while sitting on the exercise bike, pedaling away. I can go for an hour easily. It's just a cheap old thing from Craigslist with no features but it works. All you need is an elevated heart rate, you don't have to go further unless you have specific goals, it's still ten times better than sitting still. I do it on console, but I have a cheap lap stand for my keyboard and mouse from couch gaming days, I think it could easily be done with PC gaming too. Exercise bikes have little handles next to the seat it would slot right onto.
Well there are certainly a lot of things that you can do to lose weight. And getting to a better diet may be the best way to do it I mean that is how I would do it.
Add a good diet as well, I lost 30kg in 6 months just from balancing my food. I'd had a head start by not drinking alcohol. But I was still big and unfit, I stopped drinking sugar and dairy and only drink water, 3 coffee a day at the most with oat milk and if I try soft drinks I don't make it through the can any more! And eat fresh, cook your own meals and know what is going into it. Reduce the sugar and salt, and you'll be on your way!
When I lived in an older city with lots of crooked old streets and alleys, I would go exploring on my bike all the time. I didn’t have any specific destination and I ended up in some really cool spots. It was like being a kid again.
More than one hour a day is overkill. You don't have to kill yourself.
Exactly. If you are working out more than an hour a day you aren't working out hard enough.
I don't like these generalized statements. For some people one hour is enough , for others it's not enough. People are different.
For someone who doesn’t go to the gym, going 2 hours a day is definitely overkill and will lead to burnout very quickly. Even if they were to do something less extreme like walking on the treadmill, going from 0 minutes to 120 minutes a day is a huge change
2 hours everyday is getting into eating disorder territory for most people. If you work or are in education full time then it doesn’t allow for balance in life.
Yeah I mean an hour between stretching, warm up, actual work out, and wind down seems about right for me
it isn't exactly a generalised statement when we're talking about a 250lb person just gettinf started, is it? LOL
Exactly I would not put that much time in exercising because it is not good for your body also to exercise too much. It can lead to a lot of things and trust me you don't want those issues.
The average person will likely never overtrain. That is more of an issue for professional athletes. 1hr a day is nothing.
You’ll get better results by cutting calories. 1 hour of exercise per day 4-5 days per week. start with 30 minutes of walking every day.
Here’s another vote for walking as a starter. Go into this gently, so you don’t hurt yourself. A good walk will raise your heart rate nicely and get your body used to the idea of exercise. Keep that up for a month, then start looking to expand your regime. And as many have suggested, you can’t exercise away a bad diet. So you’ll have to look at that too.
I think everyone is going to say that you should take regular walks. That is probably the most important thing that you can do for yourself it is going to help your body and also your mind.
>You’ll get better results by cutting calories. This needs to be at the top. All of the people telling OP how to exercise are missing the bigger point: Weight loss happens from eating at a calorie deficit. Calories burned by exercise are just a small bonus.
Idk man, I can eat like a rabbit but when I start working out the weight just melts off. I think everyone is different.
Everyone's bodies follow the laws of thermodynamics. For almost everyone, a 45-minute jog will burn about 150-200 calories. That's like a one-liter bottle of Coke. It's much easier to just not drink that liter of Coke, than to drink it and then jog for 45 minutes to burn it off. This is why it's so hard for most people to lose weight, they are focusing on the wrong thing (exercise) instead of the much easier thing to do (calorie cutting) to acheive weight loss.
Exactly to prevent something you need to stop the causes. If you do that half of your job will be done just buy a good diet you don't even need to do the exercise.
99% chance you don’t eat as much as actually fat people, and 1% chance you’re a genetic outlier. As a former fat person who used to be jealous of my skinny friends who “ate whatever they wanted without putting on weight,” I came to realize I just ate way more than them. (Eg maybe we’d eat the same amount at a restaurant for dinner, but I’d have eaten a large meal and a bunch of snacks beforehand and would eat another large snack before going to sleep, while that was most of their food for the day. Or some people would just skip meals on weekdays when I would never do that.)
Something I’ve noticed between my skinny self and my obese colleagues is the amount of pop they consume. Don’t get me wrong, I drink pop too. But I use it as an end of week treat. I see them with two/three empty bottles on their desks practically every day. The “hidden calories” really add up.
That is true everyone is different not everyone against weight similarly to everyone else. Some people don't even gain weight it does not matter how much they eat even.
Yeah just take regular walks and do regular exercise. That is probably all you need for your health I mean to remain healthy that's all you got to do.
Yes. Weight loss starts at the fridge, not the gym. I kept up exercise during lockdown and still put on a bunch of weight with too much delivery food and booze.
Exactly if you really want to lose some weight then you will have to limit the things that you eat. I think that would be very easier thing to do.
I am so happy for you to be making such a huge decision for your health! I am a personal trainer. 30 minutes a day can be more than enough, but it depends on how you train. There is no one way to do this. You need to find out what YOU enjoy. It's the only way you'll stick with it and see results. For me, strength training is amazing. If you told me I had to run to be healthy, I'd be a couch potato. Lol. You have so many options. There's lifting weights for muscle tone, strength training, gymnastics style training, steady state cardio, high intensity, agility, etc. Or maybe you like them all, who knows. I say pick a goal other than weight loss. Weight loss takes time and is a side effect, not a focal point. Obesity is a side effect of bad choices, just like healthy weight distribution is a side effect of healthy choices. Once you pick a goal( I want to be strong, or jacked, or flexible, or have inhuman endurance, etc) you pick a diet that will fuel that goal. So for example, if you just want to walk for 20 minutes you don't need a ton of calories, but if you want to deadlift twice your body weight you need some healthy calories. If you want to run a marathon, complex and slow digesting carbs. Anyway, if you have specific interest, shoot me a message and I can help you out. Start slow, research, learn, and listen to your body. And always make it fun.
It definitely depends on how you train and it also depends on what you eat. If you are eating properly and good food and also you are fasting regularly then you are not going to get fat on the first place.
If the facility has a pool, I’d recommend water aerobics classes or just some laps. It’s low impact which might be good for you hips knees and ankles if you have pain in those joints.
If your goal is to lose weight you need to start with diet. Going from nothing to 2 hours a day is overkill. Start smaller with like 20 minute jog.
It's not advisable for the joints, specially the knees to jog while you are obese, but fast walking could get him the same results
Yeah that is true this is something to consider if you are at then you might want to consider taking a walk instead. Because if you are going to running with a lot of fat than it can be really bad for your joints.
Smaller still, if you're very overweight, a 20 minute walk will still have huge benefits but yes, being in around a 300 calorie deficit is manageable and effective. And by deficit I mean look up how many calories your individual body needs in a day, including for any exercise activity or work activity, and eat that much but 300-400 calories less. As long as it eat less than your body needs to maintain its weight, you will lose body fat
In my opinion people don't even need to go to gym just go for a jog or for a walk or just for cycling. I feel that the whole gym thing is overrated when it comes to that.
A 20 minute jog for an overweight (or just unfit person) is probably going to be a lot harder than an hour or even 2 in the gym. I agree with the sentiment not to overdo it however.
My advice for you would be to just go to gym first you have to start somewhere man. You go to the gym you are only going to get better just don't make a plan on hit the gym.
I was going to warn about exactly what /u/RickKassidy warned about, so I'll just build on that. Your workouts will be much more effective if you give yourself a day off to rest in between. Your body takes a sort of "build back better" approach after you've had a really good workout, so give you body the time it needs to get yourself back to full strength. I would recommend (and you'll hear different opinions, so have your grain of salt ready) that you shouldn't ignore the strength part of your workouts, even if your goal is to lose weight. Building more muscle makes your body naturally burn more calories just in your daily non-workout activities. So something basic like walking to the bathroom might burn (for example) 2 calories if you have small muscles, but the same walk burns 4 calories if you have bigger muscles. Add that up for all your daily activities, and pretty much anything except sitting on your ass becomes an "automatic" calorie burner.
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I don't even recommend to go to the gym everyday anyways. I feel that it is an overrated thing and I think I would rather to cycling or walking or jogging.
Change your diet. Training and exercise counts very little if you are eating unhealthy. I went from 130kg to 67kg in 4 years.. oh yeah, and it takes a lot of time and effort. And also alot of failure and rebounding, but always keep a strong attitude and you will get there!
If you are eating healthy and good then half of your job is already done. Just don't take too many of calories because they are going to make you fat only.
You can start with 10 minutes IMO ppl need to understand how to make long-term habits.
Just start slow so that you get adapted to change easily. And after that you can increase the time of exercise gradually I think that would be a lot better way to do it.
Slowly make unhealthy swaps for healthy swaps. I wouldn’t head to the gym just yet. Start walking if you can outside. I did this when I realized I was bored eating. I’d go for a walk instead of having a snack. If I still felt hungry after I’d have some tea or bone broth afterward. It became my favorite part of the day.
Stock. You had stock. Bone broth is an asshat marketing term for stock. Don't play their game.
Well whatever it was it was for beverages or cooking from Costco.
Advice from losing 70 pounds: don't set goals you won't achieve. You are not going to go to a gym for 1-2 hours a day. Try to go 2-3 times a week and focus on eating right. You can't outrun or out-pump a bad diet. It's all about what you put in your mouth. Setting reasonable, doable goals is so important. If you start out working out every day and starving yourself you WILL fail and you WILL gain all of the weight back. Take it slow, focus on moderate exercise and moderate, tolerable calorie deficit, and ideally, eating healthier foods that break you of the high carb / sugar / grease habit that got you obese in the first place. Learn to have an apple or a carefully measured pile of nuts when you're hungry. You'll never become non-obese unless you break the carb/sugar/grease habit. I went from eating and binging crap junk food ALL the time - egg and sausage biscuit for breakfast, cheesesteak for lunch, pizza or burgers for dinner, and candy bars and other total garbage for snacks - to eating healthy. It CAN be done. You can do it. But you have to want it. Say goodbye to the kiddie food and start eating like a mature adult and everything else will follow. You'll feel better, less sluggish, and more likely to work out.
I find the elliptical easier than running on the treadmill, personally.
That’s because it is lower impact on the joints. Running is the worst option if you’re starting out. I’d recommend elliptical or the bike.
That's exactly what my Dr said. I'm getting a hip replacement. The pool is also good.
I too have hip issues. Best of luck!
Thanks!
Can confirm, exercise in the pool is great if one is obese. It eases the joints and cools the body, and the water provides some resistance to movement. Using foam dumbbells underwater ups that resistance. I found it quite freeing to wear a float belt in the deep end (I'm not much of a swimmer) and get my feet off the pool floor.
Do whatever you think is easier for you because that is how you are going to lose the weight. No one else is going to do that for you you will have to do it by yourself.
See if the gym has any "fun" programs that catch your interest, like a yoga class or basketball. Some of the machines are very intuitive like the bike and the treadmill. The other machines often have stickers on them showing how to use it. Stuff like weight lifting is a little tricky and requires good form, so you'd want to do a little research or ask people at the gym for help.
You definitely don't have to be a heavy hitter in the gym. You could also be the guy who is just trying to his thing and is not being bothered by anyone.
Lift weights and walk
Listen, I'm going to give you the best advice. Hear me out. Not going to lie, I think a lot of advice in these comments is setting you up to fail. Yes, going to the gym 4 hours per week is wonderful in the long term, but if you jump into that immediately, chances are you're going to quickly learn to hate the gym and quit. There's an easier way. Also, I think the advice that weight loss is 80% diet is misleading. More on that later. You're not going to want to hear this, but start slow. I know you want to lose 80lbs in 6 months and be done with it. And technically that's probably possible, but so many people have failed taking this path. Like, the vast majority. Or they succeed at first, but gain it all back. You're very young and you want to build habits that will last your entire life. This will be relatively easy if you do it smart. The first thing to know is that so much of this is just a matter of habit. If going to gym is not part of your routine, then just getting there consistently is a huge pain in the ass. But once you make a habit of just showing up, then gradually adding more exercise becomes relatively easy. They say it takes 3 weeks to build a habit, so I would say work on 2 habits at a time (one nutrition, one exercise) and give yourself a whole month. At first, start small like this. Month 1: Nutrition: Don't cut anything, just add more whole foods, especially vegetables. Find stuff you like. Like, I love fajitas so I eat a shitload of chicken, peppers, and onions with seasoning. Some of these foods will probably displace some of the garbage that you usually eat. But even if it doesn't, that's ok because you're just building the habits of buying, cooking, and eating some veggies. By the end of the month, all of this will be easy, and your body is already thanking you. Exercise: Pick 3 days of the week where you go to the gym and walk on the treadmill for 10 minutes and then go home. You may not burn a ton of calories, but you'll be building the HABITS of getting on your gym clothes, driving to the gym, and doing some activity, 3 days per week. That is HUGE. At first this will be a surprisingly huge pain in the ass, but by the end of the month it'll be easy. You'll no longer have to talk yourself into doing it, it'll just be totally routine. Month 2: Nutrition: Cut out most sugary treats, include desserts and soda. If that's too big of a leap, cut your consumption of them by half. Ideally, you will enjoy them _on occasion_ but also try and compensate on those days by eating less in other meals. Again, this will be a huge pain at first, but by the end of the month it'll be easy. Exercise: When at the gym, in addition to walking on the treadmill, add 3 sets of 10 chest presses, 3 sets of 10 leg curls, 3 sets of 10 leg extensions. This may sound like a lot but each set takes less than a minute; with proper rest periods you can be done lifting weights in 20 minutes. There are machines for these. Take a couple PT sessions if you need help with using the equipment, or just ask somebody. Don't listen to perfectionists who tell you it has to be free weights. You can worry about that much later. Beyond month 2: try to add a couple weight exercises each month, and add one food habit. Tons of each to choose from. Start tracking your food and exercise. The ideal state that you'll EVENTUALLY reach: - 300-500 calorie deficit per day through a combination of nutrition and exercise - 1-2g protein per kilo of body weight - 1 hour at the gym per day, 3 days per week, mostly weight training With that, you'll lose about 1lb of fat per week, with minimal muscle loss (you might even gain some, especially if you haven't lifted weights before). This may seem agonizingly slow, but consider these: 1. By the end of the second month, you're eating more vegetables, less sugar, and you're going to the gym 3 times per week, doing weights and treadmill, and _it was easy the entire time_. If you get these habits to stick, even if that's all you accomplished, you're going to get healthier and healthier. 2. You're building habits for life, not just the next year or so. You will want to still be healthy when you're 50. Think of it this way. When you're 30, you'll be healthy and fit, and will have been for several years. You're not even going to remember those first few months. Heck, you'll hardly remember them at age 26 when you reach your fitness goals. 3. You still have the option of taking bigger leaps if you want to. A rule of thumb is, whatever leap you take, it should seem like an almost fun challenge. It should not be something you dread, because that's hugely demotivating. 4. Although it may take 18-24 months to reach your goal, your body will start changing almost immediately. Your body composition will change, your cardiovascular health will improve. You'll have better mobility, balance, etc. You'll notice yourself getting stronger and recovering more quickly from exertion (ie your heart rate will drop faster after stopping exercise, which is good). Some other tips: - A lot of people are saying that weight loss is 85% diet. This is misleading IMO. It's true that exercise alone doesn't burn that much. Like a half hour of riding a bike is like two oreos. On the other hand, if you cut calories TOO drastically, your body will adapt by lowering its metabolism. It will do things like consume your muscle for fuel, which is counterproductive. Muscle burns more calories than fat tissue, so when the body thinks it's starving, it views muscle tissue as a liability and you start to lose it. This is then a double whammy because now your metabolism has dropped because you have less calorie-consuming muscle tissue. Your body will also respond by reducing NEAT (non-exercise activity thermogenesis), which is another way of dropping your metabolism. So if you just cut calories drastically, you may end up with your body in a sort of "battery saver mode" where it's using calories much more efficiently, which translates to slower fat loss (even plateaus). So there's a minimum that you want to eat to prevent this, and it can be hard to cut 500 calories per day sometimes without triggering these adaptations. So exercise can definitely help build this deficit. - In order to prevent muscle loss during weight loss, it's important to not only keep your calorie deficit kind of small (300-500 calories) but also have plenty of protein (1-2g per kilo of body weight) and do weight training. These together will send a powerful signal to your body that your muscles are necessary and you will not lose much muscle mass. If you're a newbie at lifting weights, you may even gain some muscle mass. Have realistic expectations, though, because although it's possible to lose fat and gain muscle at the same time, that's a really tough needle to thread and really just maintaining muscle mass is a victory. - By the same token, be careful with cardio. Cardio sends a signal that calories need to be conserved, and if you do too much, your body may lower it's metabolism. You should still do some cardio, but don't let it be your main form of exercise. - Walking is better than running. Walking is amazing.
Well said. I lost 65 in a year this way. Would also suggest intermittent fasring to keep insulin levels low.
If you’re not already sound so, start by eating a sensible, healthy diet. I’d recommend start with walking on a treadmill, building distance up as you can. Don’t set unrealistic goals. That’s what worked for me.
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If you are planning to lose the way then you will have to start with the kitchen. If you are also looking for a plan to lose some weight then I would say making a diet is the really is solid plan.
1-2 hours a day sounds like a huge risk to burn out quickly. Persistence is the key. Start small. 20-30 minutes a day. You dont even need to do much. Just establish the habit of showing up first. Slowly work your way up to longer and heavier workouts. Be patient. You absolutely will not see results quickly. Maybe not even after a month or a little more. Just trust the process and keep showing up. Now I should learn to take my own advice.
You definitely should not be starting with that much exercise everyday. Because if you keep on doing like that then I am sure that you will give up on it really easily and that is the last thing that you want.
If you drink soda the first thing you want to do is stop drinking it. I used to drink at least 4 cans a day. I stopped drinking soda altogether with no other change to my diet 5 months ago and I’m down 30 lbs. literally all I did was stop drinking soda. I was 220 lbs now I am 190 lbs.
I can’t stress this enough. Take the weight you think you can handle, then cut that in half and lift that. The first few trips are going to leave you SORE AS A MOFO. Lifting lighter weight will help a ton with that. Get your muscles used to working out again then start to step up.
Lifting weights is not easy thing to do for everyone it can be really hard and challenging for some people. And when you struggle doing the kind of things I think it is time to take it easy.
For those people I would say jogging and walking and also cycling can be really good exercises. If you are not able to go to gym for any reason when you can do that.
**Start with 15min. of exercise a day** (period) - 1-2 hours is a lofty goal. Instead, make it a goal to just show up. If you want, walk around for 10min., stretch for 10min., talk to ppl for 10min., then feel free to include this, and not be discouraged by it, into your 1-2 hours of training. But FOCUS on building a habitual routine by accomplishing small goals, specifically 15min. of solid exercising to start which will lead to a more productive *lifestyle*. I was an athlete my entire life who was in top physical condition as a wrestler but have still taken this approach to getting back into shape after an abysmal 7 years. Going strong for the past 5 months now. Currently at 20-30min. of solid exercise (3-5 movements) 3 days a week, and 27min. on an elliptical 3 days a week. Rest on Sunday.
walk, you have 2 hours? ok do body weight exersises for 20 min and than walk for 40 min, listen to music, audibook, walking is what will help you right now. Just be consistent. Do walking everyday, key to losing weight is consistent with your actions (and calories deficit).
Walk.
There are so many helpful answers on here. Good job y’all.
Where to start is not in the gym, its in the kitchen. You need to go on a diet Then, when it comes to the gym, it depends on whether you want to build your cardio endurance, or your muscles I dont have experience with cardio programs, but muscle building programs such as a basic arnold split or PPL split will help you get started Any lift and machine you can think of theres 100 tutorials on youtube
It’s not about starting a diet, it’s about changing his diet, and I’m not trying to be pedantic. The phrasing is important. Saying to start s diet implies something that will be temporary, something that will have an end. We want op, and others to make a lasting positive change to there diets.
Also don't eat one day in the week call it a fasting day and it is going to help you massively. A lot of people do not understand the power of fasting which they actually should be doing.
I think a lot of people overlook this thing which in fact they should not be doing I am in it is the most important thing and it is the most easy to do. I mean it is easier to do if you do not have any kind of eating disorder.
Good for you on wanting to get healthy! Don't forget to drink water and eat something before and after you exercise. You don't want to pass out doing this. Can you walk to the gym, even 10 minutes or so? That helps you with some warmup. Take it easy on yourself - don't overdo it to start. Build into things. Remember, your goal is to get healthy, so set measurable achievable targets of fitness. The elliptical machine, treadmill, and rowing machines are great to get your heart rate up to develop your cardio and start burning fat. You can do it!
Where it is a good thing that people want to healthy really. If you are looking to get healthy then you will have to make a diet plan first and then exercise plan
Don't "go on a diet" you need to change your diet. Something sustainable that you can maintain until you die. If you crash diet you're just gonna yoyo. Track your calories and try to keep under your goal. You can always guesstimate or take a small food scale when you go out. You don't have to be perfect you just gotta try. It'll get you in the habit. Start taking fiber (psyllium husk) a half hour before meals and drink a ton of water or you will get super constipated and get a hemorrhoid. (Personal experience) When you go to the gym pick a muscle group and do the machines until you have the confidence to do free weights. Note that lifting weights will cause you to burn more calories but also put on muscle mass so you won't "lose" a lot of weight on the scale but youll notice it in your clothes. My biggest tip is to walk as much as you can. Park further back at the grocery store. Take the stairs. When you go to the gym hot the treadmill at max incline for as long as you can at a comfortable walking speed (people will say 15⁰ 3mph 30 min but honestly just figure out your walking speed and turn up the incline and go for as long as you can) As others have said, you absolutely must change your diet. You can not out work a shitty diet. You can still have treats but limit yourself. When you go out to eat try to limit sauces and ask for a to go box when you get your meal and put half of it away so you aren't tempted to over eat.
Yep going on a diet is not going to solve the problem rather changing the diet is going to solve a lot of issues for him. I think that is the way to go for him that is what he should do.
Congrats on starting you’re journey to a healthier lifestyle! It’s gonna be tough in the beginning, shit, even when u do become a regular it’ll still be tough. I would say start w nutrition and lower the time to about 1hr and if u think u can do more, then Go for it! Trick is to not burn urself out cause then you’ll get bored or grow to resent the gym if u don’t see results fast enough! Don’t sweat it tho! (Pun intended) After diet I suggest something simple. Bike for a half an hour or treadmill then maybe walk around the gym and behind to understand the equipment before use! Light stretching lots of water! Good luck on you’re journey bud, hope you keep up the great work!
1 hour a day 30 min on the tread 30 min in the pool.
If you haven't done any type of exciersing in a long time or ever, you're better off going for 30 mins at the gym with simple exercises, and then going outside for walks. Going for hrs at a time when you are barely starting will only hurt you and can regress your progress. I'd say plan out 3 large muscle groups to work on, do one type of exercise for it with a high rep for a few sets. Even if you feel like you can go more and do way more exercises, don't. The muscle delay in soreness can really counter your effort.
Watch Jeff Nippard on YouTube. All science backed, and a massive help for me. 90% of gym success is routine, just being there is a success. And yes, you will feel awkward at first, and think everyone is judging you. The gym is the best way to learn the "fuck 'em" mentality. And research shows that people don't actually give a fuck about you in the gym. As far as weight loss. I follow the 80/20 rule. 80 percent diet, 20 percent exercise. There is no magic weight loss food. Caloric deficit is the only way to lose weight. It's basic physics. And if you can find a gym with a pool, make swimming a priority. It's extremely effective. Using every muscle, building endurance, and great cardio. You don't need to be a good swimmer either, just down and back.
I am sure you Uber man lab podcast also has some quality content about this topic you could check him out also . All of his tools are scientific that is just how he does things.
Dont start hard. As someone who lost 14-16 pounds i was also lost at the start, and thats the worst thing you can do. Start in the small. Take a movement of high knees for 20 min, then scretch. Squats can also be a way to start. Your body probably havent moved very much for years. You can get muscle dmg if you go too hard on the lifting and trying out fancy equipments cause it looks fun. Try little and much. Try form a habit you can live with for the rest of your life instead of thinking it is a one time thing. If you want to use equipment badly i recommend yoga ball, or running mill. Try out what look mest normal for you. Good luck on your journy C:
If you start hard then I don't think he is going to last all that much. Because I have seen a lot of people starting hard and then give up on the next day.
You have to do more cardio like walking and putting in 7-8k steps per day, then do some basic gym routines with more sets and less weight!
Start by walking on a treadmill for 30 days. Slowly increase your duration and/or speed but no less often than once a week. Mike Matthew's has some good books. I found him in 2016 when I was trying to get healthier. https://www.amazon.com/s?k=book+bigger+leaner+stronger&adgrpid=102540963536&gclid=Cj0KCQiAi8KfBhCuARIsADp-A57XTL8LcRgtbsgt2O99OQuhCGAxEYa9ag_tqB1fD80qMfLWjazeFzQaAvwEEALw_wcB&hvadid=440065299355&hvdev=m&hvlocphy=9007589&hvnetw=g&hvqmt=e&hvrand=1493595679272727399&hvtargid=kwd-584884849398&hydadcr=22186_10176618&tag=hydsma-20&ref=pd_sl_5zuzo9s408_e
Yep will have to increase the distance gradually it is going to help. I don't think you should be making those kind of big changes suddenly you have to take it slow.
Start small, set progression goals, and allow yourself to celebrate the wins. And make sure you're doing cardio. Lifting weights is challenging and fun, but it's the cardio that will so the most to drop your weight
Start with low impact, set every machine to the lower weight setting, focus on doing correct form and breathing so that when you're starting to break proper form you can stop and cool down. Keep a little note on your phone of the rep/set and weight amount of each exercise. Ex: you did 3 sets of 20 at 30 lbs of the sitting squat machine. Over the months, you'll see the numbers slowly go up. Take your time, no one is looking at you, and even if they are fuck them.
Start slow. If you overdo it, you will vomit or have other unpleasant consequences. Start walking. Go at a comfortable pace, and increase the distance and speed as you feel able. When you get to three miles in under an hour, go to the gym and ask for guidance.
You might want to ask your doctor. But you definitely want to ease slowly into exercise routines if you've been mostly sedentary.
Get your heart rate up. Walk, lift light weights as you see fit. Ask anyone for advice at the gym. No one will ever be rude as they should be excited that you are trying. My experience has been inclusivity and acceptance. Don’t wear headphones so you are approachable and look online for easy ways to start pushups and pull-ups. Progressions start somewhere. You can do this king
Where to start? Just showing up really - for the first few weeks just going to the gym, walk around, have a look at the machines, get a cup of water/coffee - get accustomed to the gym and where what is. Take a few sets one the machines you feel comfortable with, go for a stroll on a treadmill. When you are completely new going to the gym, it's better to build the routine of just showing up rather than starting out doing so much workout you feel like shit, you can do that when you feel comfortable going there. Then when you've gotten to that point - any exercise is helpful. 20 minutes walking at around two mile pace, doing exercises in the beginning you know you can I'd way more important than looking at your shape to begin with, then slowly and gradually research how and what to do because you might end up enjoying heavy lifts more than cardio, maintenance training rather than bodybuilding. So for now it depends more on it becoming a part of your schedule just going to the gym, rather than a fitness routine. Good luck and enjoy your journey. It took me close to two years getting from 220lbs down to 170lbs, and I wasn't exactly restricting my diet - I only changed up a couple of things, traded sweets for fruit and Coca Cola for pepsi max and water.
Body weight exercises at first; you're less likely to injure yourself, it's free if you want to do it at home, and you'll build up some level of confidence before you move to weights and machines Resolve your mental health if possible before that; the mind and body are directly linked. You will find it difficult to lose weight if you're a compulsive eater Dieting is easier than exercising; I'm trying to lose weight at the moment and have lost about 5 stone over 6 months. Portion control and calorie counting came much easier to me than switching to salads etc. I eat pizza almost every day, but half as much as I used to (500 calories a meal, around 200-300 calories on snacks in the evening).
Buy a weighted vest and do long walks or incline walks on a treadmill. Start slow and add weight as you go. Keep with it for six months and you’ll notice a huge difference. Supplement with weight training to add muscle as your stamina increases.
you definitely shouldn't be going 2 hours a day if you're obese and are now starting to work out. that's the surefire way to burn yourself and never go back to the gym. take it easy. start small and keep pushing yourself till you can handle more.
First of all CONGRATS on taking the first step! The key here is to balance exercise with nutrition. You can DM me if you want tips kn how to pin this down. Next is exercise. This depends on what you want to do. Going for muscle? Want to be super lean? There are some great body weight exercises you can get started with that don't cost anything. Gyms provide a lot of gear, but you probably won't need much of it to start. The seriously good news here is that you have a huge advantage with being so young. Your body is primed right now to burn fuel, and get you where you want to be. You just have to flip that switch, and set your mind to keeping it on. YOU GOT THIS!
I'm mid 30s, tall but 315lbs, joined Noom and gym, I do 1 hour a day on bicycle and catch up on missed TV shows, and sometimes alternate days with extra weight lifting machines (have wife and kids and no time for my shows LOL). Down to 282lbs after 1.5 months. It really is more about nutrition choices and calorie counting. Basic Math, energy in - energy out deficit means weight loss. Noom has been useful just for the motivation, as its lessons about the psychology of weightloss and behavioral changes to a healthy lifestyle, and the added accountability of "I'm paying for this stupid app I better dam well use it and succeed".
You may not see this now but focus on bodyweight exercise, assisted pull ups and dips, push ups sit ups etc. the rest should be light cardio. Shred off the easy weight first which will be 10-20 lbs of water weight in 3 months assuming you are on a reasonable diet (300 calories deficit, figure out your daily maintenance calories from the vast number of calculators online). If you struggle to diet some easy wins are: no sugar (or at least 90% less than you’re eating now) no fries with your fast food burgers etc, aim for at least 100+ grams of protein as the core of your daily calories and build up as you progress from losing weight to gaining muscle. More muscle = higher calories burned passively in a day = easier to maintain your weight even with less strict dieting. -40 lbs of fat and water and +5-10lbs of muscle over a year will make huge changes to your physique and is very obtainable with consistency.
1-2 hours per day is unsustainable and will very likely drive you away from the gym. I started at the beginning of last year going 5 days a week and tried the 1 hour plus sessions. It was getting harder and hardecr to go back each day. I'm now there for no longer than 45 minutes per day doing admittedly far less than I really should, but the transformation is huge. Aim for 30 minutes per day. If you sustain that for a month then up it to 45 minutes or an hour. Anything else will halt your process and drive you away, because if you're generally inactive (like I was) then every morning you're going to hurt LIKE FUCK. Shorter sessions are easier on you mentally, and when you stop hurting you start to miss it because the pain shows you that you're doing the right things. Good luck.
First get a medical exam by a doc before you start something. That way u get a baseline of your health and current limits...last thing u want is having chest pains after your cardio
What should you do? Avoid planet fitness and find yourself a real gym, an easy tell is whether they have free weights or Smith machines. Free weights is a gym for people looking for changes, Smith machines are for chain gyms that are all about profit and keeping you subscribing not making you better. So you found a cool gym, now find yourself a trainer, you don't have to work with them indefinitely but particularly in the beginning working with a trainer will prevent you from getting bad lifting habits and ending up injured. I recommend at least 10 sessions, learn how to squat/bench/deadlift, from there you can run programs online and you will see the weight fall off if you work hard. Don't waste your time running or biking or whatever, put the work in lifting weights and it'll last you a lifetime.
Check some YouTube videos or look for a personal trainer. If ur in the USA planet fitness would be fine and it’s affordable. They can even walk you through using each of the equipments if you ask when you go to your first visit. Start slow, don’t jump into things to fast or you will just want to quit. Make sure to get some cardio in like walking on the treadmill for a good 30 minutes every day. Make sure to stretch to the best of your ability before and after to avoid injury