Please Scroll Down to See Forums Below Hi everyone, I'm 5'6 and weight 145 kilos, plus I had some heart issues in the past so as you understand start training right now to start losing weight would be a little risky for me, I would like to know what type of activity besides walking I can do to start losing weight, something that don't push me to the limit but at the same time makes lose a good amount of calories, my diet started two days and I will put all my effort on this, thank you.
training for obese people
- Thread starter drek fox
- Start date
I'd be stating the obvious but you already know 145 at 5'6 is properly heavy. Every activity right now, no matter what it is needs to be gentle and, initially at least, limited. You started the diet two days ago so lets get you out, as you said, walking to begin with. Enough to get a sweat on and oh so slightly out of breath - at least 20 minutes. if where you live is hot take a damp cool towel and a little cold water with you. You're looking to slowly increase the speed and time. I wanna see 40-minutes in a few weeks. Swap, as you improve, from walking on the flat to walking hills.
Once you hit that target and weight gets dropped there are a number of machines you can use at the gym. Exercise bikes and so-called cross trainer type machines (the ones I'm thinking of you stand on and swing your legs back and forth while pumping your arms. Later on try a rowing machine. As with the advice for walking start easy and slowly increase the effort.
I'd expect numbers, rate and effort to take 8 weeks based on 2 times a week (increase this to 3 when you can).
Once you hit that target and weight gets dropped there are a number of machines you can use at the gym. Exercise bikes and so-called cross trainer type machines (the ones I'm thinking of you stand on and swing your legs back and forth while pumping your arms. Later on try a rowing machine. As with the advice for walking start easy and slowly increase the effort.
I'd expect numbers, rate and effort to take 8 weeks based on 2 times a week (increase this to 3 when you can).
You definitely need to follow a good diet now, as it will be the most effective way of losing weight without stressing your body excessively. Also, given your weight, I would highly recommend the bicycle, since it will allow to do some moderate cardio without stressing the knees.
activity is great!! however until you get your diet on point too you will spin your wheels
example: if you workout an hour and burn 500 calories then go to chipotle and eat a 1000 calorie burrito what did you accomplish?
does this make sense?
you will not succeed until your diet is fixed first, this will mean no junk food.. no cheat days.. a fat person DOES NOT NEED cheat days
example: if you workout an hour and burn 500 calories then go to chipotle and eat a 1000 calorie burrito what did you accomplish?
does this make sense?
you will not succeed until your diet is fixed first, this will mean no junk food.. no cheat days.. a fat person DOES NOT NEED cheat days
First off - I applaud you for wanting to make a change.
The first you need to fix is your diet. At your weight, you can loose significant weight and see awesome results with just following a proper diet.
As for exercise - anything that gets you moving is fantastic. I would try swimming. It's a full body workout and it's very low impact so it won't put any strain on your joints.
The first you need to fix is your diet. At your weight, you can loose significant weight and see awesome results with just following a proper diet.
As for exercise - anything that gets you moving is fantastic. I would try swimming. It's a full body workout and it's very low impact so it won't put any strain on your joints.
Great job deciding to make lifestyle changes. Honestly the diet is going to be the most important by a long shot. As for exercise, just keep it very mild for now and change as you progress.
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