First of all, you are AWESOME for making the decision to change your life! Not a lot of people chose to change. It does take a lot of work, and usually, that's what causes people to give up, or prevents them from even trying at all. Secondly, you're definitely not a loser! I started out very overweight myself. I had taken occasional walks, so my body was kind of used to the idea of moving around, but when I started, I remember getting on the treadmill, and could barely do 20 minutes at 3 mph.
Definitely don't over do it because if you hurt yourself, you'll set yourself back and it can be discouraging. Maybe you can start with a 10 minute walk? Even a short walk will be beneficial. How about dancing around for 10 minutes? Every little bit helps! You can do this!
You are not a loser and you should not be upset with yourself. You are trying to make a change and that is what is important, not where you are right this moment, but that you are striving to be better. Just do what you can and go from there, celebrate your achievements and don't give up.
Fitness Minutes: (2,976)
349 2/20/13 7:58 P
Please keep the following in mind.....it is not hard to do the 2 sets of 15 because you are overweight. It is hard to do them simply because your muscles haven't been toned. I am a 26 year old female who is 120 pounds and when I first started some of those 2 sets of 15 OMG I thought I was gonna die. It has nothing to do with your weight so don't let that part get you down. When I wasn't able to do the complete 2 sets I would lower it or just do one set or just see how many I could do.....sometimes it was only 5 to 8 before I felt like my muscles were on fire. THAT IS OK. Everybody has their own starting point. It doesn't matter where you start, as long as you start somewhere!!!
Be careful with strength training. I'm very new at it also and it doesn't take much to become WAY sore the next day. Again keep in mind this has nothing to do with your weight, its because you are toning your muscle. I might even suggest that you put away the scale for awhile and focus on how you FEEL not just on numbers. Since you'll be gaining muscle you may even gain a bit of weight since muscle weighs more than fat. As you adjust your eating habits the pounds should start to come off. So maybe once you have a good exercise routine that is comfortable for you, take a couple weeks of doing it and then pull the scale back out to start checking results.
It took me years to figure out that workout dvds are absolutely pointless for me to use! It's hilarious to watch me do any sort of workout "routine."
Walking, riding a stationary bike...THAT I can do.
Figure out what YOU can do, and then do it. If that means marching in place in your living room, then do it. In the meantime, make sure you're keeping track of your meals on the tracker and that you drink plenty of water. You'll do great! Trust me!
Ok firstly you are not a loser and there's nothing to hate yourself over!
Secondly, after five very sedentary years, yes, you will need to start at a "pre beginner" level. Fifteen crunches? Good heavens. That definitely IS a tall order when one is 290 pounds! Simply getting down onto the floor and getting back up again could make me break a sweat at 245 (and is still depressingly awkward at 229)! Crunches, ha! Start at "attempting to do ONE set of ONE" or don't even do them at all right now. There are other things you can do that may be more comfortable and just as helpful. Go for a walk, for example. Just get outside and walk up and down the block. Walk up a flight of stairs. Do it twice.
A possibly good idea, though potentially costly, would be to hire a personal trainer. Now I know what you're thinking - fitness trainer? aren't those for athletes? But in fact no! A good personal trainer can help you set some goals that are reasonable and achievable for a person at whatever stage of health, fitness and ability they are at. Or maybe wander through the Fitness forums here on Spark; I'm sure there are plenty of people with plenty of tips and stories of how they started adding activity to their lives. You are certainly not alone here! Lots have walked or are currently walking in exactly your shoes.
Me, for now, I have to admit, I have NOT been adding a lot of formal exercise activity to my life. I'm aiming for "a walk" each day. GOOD ENOUGH for now. Instead I am focusing on the healthy eating/portion control aspect of this weight loss journey - and without having done one single crunch, i'm down 16# since Jan 9. I feel better about myself and less uncomfortable when doing certain tasks such as bending over to tie my runners or climbing a flight of stairs. I am actually starting to feel like i WANT to move around a bit more...
Be patient with yourself. It is what it is, accept it without judging yourself so harshly, "this is where i am, and today i am taking one step towards over there where i am going."
I decided to start with nutrition and when I felt I was ready started working out. You don't have to exercise to see a weight loss. At least not at the weight you and I are to start with. I first decided I would start with my diet coke addiction and just drink water or at least not have anything other than water until I had my eight glasses. I now do not want anything other than water. I then decided to eat healthier. My next step was to count all calories and remain within my calorie range. After a month of steady healthy eating I decided I wanted to start working out 3 days a week. I hope to reach 5 days a week at some time, but I am not beating myself up because I'm not at that point yet. I'll get there and so will you. We tend to treat ourselves so much harsher than we do others. You are worth this, you have to keep telling yourself this. It won't be easy and sure there will be plenty of days when we say NO MORE, but just tell yourself one more time......... I'M WORTH IT!!!!
Fitness Minutes: (31,556)
2,073 2/18/13 3:53 P
You are SO not a loser! No one can make you feel like a loser unless you give them permission - and that includes yourself.
My friend, just do what you can! How about one set of 15 to start? Or do one set of eight reps to start. There is no law on the books saying you HAVE to do 15 reps to equal one set. The police won't knock on your door and we will not hear about you on the nightly news.
I promise you: just get going and you wait: in a month and with consistency on your part, you WILL be seeing an increased ability to do more reps and /or sets.
From where I sit, you are a total WINNER for getting off the couch and doing something positive and healthy for yourself. You ROCK!
Fitness Minutes: (216,645)
21,158 2/18/13 3:50 P
Welcome to Spark People !! What can an absolute beginner do for exercise ? You could take a walk. If you can't walk for more than 10 minutes, that's where you start. Your strength and endurance will increase with time and regular practice. No one says you have to workout for an hour at a time to be healthy. You can break your workouts up into shorter segments and still get all the benefits. three 10 minute walks space out through the day still adds up to a 30 minute walk.
Coach Nicole also has a seated cardiovascular workout you could try. If you find it difficult to stand for long periods, then sit in a chair to do some exercises.
There is also a series of DVD workouts by Leslie Sasone called Walk Away the Pounds. Those are very popular DVDs that many members rave about. Many of her workouts include exercises with hand weights for some beginner strength training.
Also, when is the last time you had a full physical ? When a person decides they want to lose weight and be more healthy, their journey should start with a trip to the doctor. I know many people don't like doctors, but you need to know some important things like your cholesterol, blood pressure, blood sugar, etc... as you become healthier, those numbers will change.
The point ? Don't worry about what you can't do right now. Instead focus on the things you CAN do and go from there. Every little bit really does add up. Your strength and endurance will increase with time.
I just started and all ready feel like I am a loser :( I do not know about exercise so I looked for beginner workout without equipment, got the suggested workouts. Took a look... 2 sets of 15???? I am 290lbs and have not moved off the dang couch in 5years. How the heck am I going to do this? Is there a pre beginner? A whoolly crap wow pre pre beginner exercise? I mean I am willing to give it a go. I really felt motivated and wanted to get going. I stood up and did some stretches. Felt okay after doing them. Then looked that up and now I am sad :( What do I do? I can not even do 1 crunch let alone 2 sets of 15...too hard.. down the road yeah I will be able to but now no way :( Gahhhhhh Hating me right now.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.