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Question about exercise routines for overweight.

Commented on July 05, 2016
Created June 18, 2014 at 11:14 PM

Hello.

I'm basically very, very out of shape. Aside from hearing from what I consider trustworthy Paleo-oriented sources that HIIT exercises often give the best results, I don't really know much about exercising in general. I weight 280 pounds, don't really have a lot of experience, body mobility and flexibility, nor do I have, or really enjoy using exercise equipment.

So, here comes my question; does anyone here know any good hassle-free HIIT weight-loss indoor exercise routine with really simple movements that someone like me could try? Youtube video links would be especially useful.

Thanks.

5c8849f93f97a042f246bfa3534f93c7

on July 05, 2016
at 12:59 AM

Hello. Thanks for the advice! Unfortunately, I don’t think there’s grass fed and grass finished meat and most animal products available where I live, but if there were, I would probably eat grass fed every chance I got! I don’t think I have ever got to eat/buy hormone free grass fed meat yet, but I did hear that besides all the health benefits, grass fed meat also tastes a lot better, especially liver (the non organic kind tastes pretty bad for me though).

 

Indeed, the swimming pool is probably the best exercise I can do right now. But for the time being, I probably can only go to the swimming pool about once a week, so I really need to find other types of exercises I can stick with as well, besides the swimming. I’ve been really busy lately, and except for sprinting, slow-paced exercise is generally very boring for me, so have a hard time committing to doing exercises regularly, but I really want to get over this exercise wall this year.

 

I’m glad to hear you were able to build up that much strength by doing water aerobics regularly!  Due to lack of sleep, and maybe to some extent, the lack grass fed animal products, as well as consistent exercising, I don’t really feel I have that much energy, but I still feel a lot better, compared to before I started doing paleo. Besides swimming around, I’ll also try to incorporate water aerobics to my weekly routine as well!

7dfbaecb5ac2301a298ed7318f4e26de

(0)

on June 30, 2016
at 01:39 PM

Hello from a first time user but long time paleo freak.

Let me start by saying I am 72 years old we have been eating paleo for 3 years or so.

We usually walk 3-5 miles every day but now it is getting to hot to walk everyday so what we have done and you might want to look into it . We have started water arobics down at the county pool, 45 minutes a day, wonderful work out I did not think it would do this much for building my strenth and loosing a few pounds. So if you have a pool near by and if they have water arobics look into it you would be surprised.

We eat strickly paleo, we buy a half grass fed beef from a certified grass fed ranch about 150 miles away. we also buty a whole hog that has no hormones , growth additives or any of that stuff fed to him.

Between the way we eat and the water arobics feel good and have a lot of energy.

Hope things work out for you.

C407e87d3af74496157d3c0f291aab0c

on June 16, 2016
at 02:04 PM

Last year I was extremely out of shape too, my brother and I both said to ourselves that we needed to try something to change this because him and I were both finding ourselves losing energy much earlier in the day. 

We started exercising some but we both hate running so we cut down on that and looked for an alternative. We looked at our diets and tried to find a better way for ourselves to eat and literally typed in "a better way to eat" on google and came across a grass-fed beef delivery site called HarvestBox, we order their meat and limit ourselves to what were eating, cut down on beer and soda and we are both feeling great today! Check it out, they're called HarvestBox Meats, its a local owned meat shop in Michigan! I weighed in at 245 lb last summer and weighed in yesterday at 195! We have both found ourselves with a lot more energy from eating healthier meats and doing a small amount of exercising every day!

Hope this helps!

F291857fa12a0291688ea994343156dc

(720)

on July 04, 2014
at 08:10 AM

Someone who gets tired standing for 5 minutes. Someone who is 5.8 feet tall, 49 inch waist.

yeah, 10 burpees just might.....

5c8849f93f97a042f246bfa3534f93c7

on June 21, 2014
at 11:46 PM

Seems pretty interesting, but yikes, it's expensive. Probably even more considering the importing. My budget is more on the tight side, so I'm not sure I can afford that for now. Thanks for the link though.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 21, 2014
at 01:47 AM

Hey, I'm the same way. Eventually, I want to get to some sort of yoga class for socializing and switching things up, but for practicality, all you need is a dvd player and some comfortable clothes.

Not to throw out any product endorsements, but I thought this was a really cool approach to yoga. (I call it Bro-ga.) http://ddpyoga.com/workouts/ That's the guy who helped Arthur reinvent himself.

Looks a bit like this:

https://www.youtube.com/watch?v=F_6DMKyiAXc

https://www.youtube.com/watch?v=SU5YJYag_2M

You can get up to zone 3-4's just during the simple movements. Great stuff.

5c8849f93f97a042f246bfa3534f93c7

on June 20, 2014
at 11:52 PM

Yeah, once you reach a certain weight, it's hard to do almost any official activity without doctor approval. And most of my experience with doctors and their low fat/calorie policies have been....terrible, to say the least.

Also. Sorry, even though I said HIIT, I would say it's more like something limited to doing any feasible exercise fast enough to make tired in less than a minute, and keep that up for another 20 seconds, or a little longer if I'm feeling good. I don't feel confident to push myself for longer than a couple of minutes yet, though I haven't felt bad at all so far.

5c8849f93f97a042f246bfa3534f93c7

on June 20, 2014
at 11:24 PM

These two exercises seem more up my alley (based on these videos here, and here). The squat is pretty similar to what I'm currently doing already. Question about the plank pushup though; would it work if I tried that in bed? I haven't tried lying or sitting down on the floor in a while now, but, I had a lot of difficult getting up from the floor last time I did that. If the bed is no good, I guess I could try that too sometime soon, however.

3ce6a0d24be025e2f2af534545bdd1d7

(26207)

on June 20, 2014
at 12:41 PM

burpees will do nothing for you at this point. body weight squats, pushup position planks (then slowly lowering yourself) , etc. focus on progression

6e09555349d00cd7f5579745e315b17b

on June 20, 2014
at 10:51 AM

That's why I said his base should be low intensity longer distance stuff like morning walks and bike rides after dinner...

I don't think 10 burpees is going to kill anyone.

3ce6a0d24be025e2f2af534545bdd1d7

(26207)

on June 19, 2014
at 10:20 AM

Stationary bike, not a road bike

Medium avatar

(10557)

on June 19, 2014
at 10:13 AM

I didn't go into a gym to lose 50 lbs. My doctor wouldn't sign a waiver for me to join a health club because of his liability if I had a CV event. High intensity exercise for short periods isn't a very good weight loss strategy and could land you in the cemetery if you're obese.

Medium avatar

(10557)

on June 19, 2014
at 10:00 AM

Do you have access to a pool for slow lap swimming? At your weight mindless, repetitive, low level activity will burn fat steadily. But you have to put in the time.

F291857fa12a0291688ea994343156dc

(720)

on June 19, 2014
at 04:37 AM

Fat loss of ~8 pounds per month is very good. You didn't get fat overnight and you won't lose it overnight eight. I lost 30 lbs in ~ 7 months, you're losing fat ~50% faster, that's more than fast enough.

In another 6 months you'll be ~50lbs lighter!

How about some details...age, height, weight, waist, gender????

8819942abbe81717f2f5a3739a464823

(15)

on June 18, 2014
at 11:27 PM

This is a good question. I look forward to seeing what kind of replies you get.

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17 Answers

1
Medium avatar

on June 23, 2016
at 03:03 PM

Also...

Not everyone wants to be an athlete, and that's fine. I know a lot of my fitness articles promote unconventional training, mostly kettlebells, and if you follow me on social media you know I'm involved in martial arts. Fact is, I didn't start with this same passion for working out. It used to be a struggle, but The Primal Blueprint helped me find my fitness level. Now let me help you!

 

If you look at the way our bodies have evolved from our ancestors, it's clear that we were built to move in certain ways just like we are built to eat in certain ways. Our ancestors needed to squat, press, climb, and lift just to survive. Climbing or sprinting to get away from predators, lifting rocks or an animal from a hunt, there were certain movements and muscles that are essential for your basic health.

 

Ancestral Movements for Modern Fitness

Whether you're interested in basic health or you want to be an athlete, there are certain movements and muscles you'll need to target. This article is focusing on the basic level for basic health, so let's look at some movements you should incorporate into your fitness routine, ASAP!

 

Push-Ups

From a plank position (straight, rigid line from feet to head), hands flat on the ground and shoulder width apart, arms extended, fingers pointed forward, lower your body until your chest (or nose) touches the ground. Keep your core and glutes tight and a neutral spine and neck.

 via Marks Daily Apple

 

Pull-Ups

Keep your elbows tight, tuck your chin (try to make a double chin), retract your shoulder blades (to protect your shoulders). Without flailing or using your lower body, lead with your chest and pull your body up using an overhand grip until your chin passes the bar. When lowering, never fully protract your shoulder blades. Don’t lead with your chin; keep it tucked throughout.

via Marks Daily Apple

 

Squats

With feet at or around shoulder width (whatever’s most natural) and toes either forward or pointing slightly outward, lower by pushing your butt back and out until your thighs reach at least parallel. Keep the weight on the heels and a tight, neutral spine throughout the movement.

via Marks Daily Apple

 

Planks

Your body is a plank, as the name suggests. You are a single cohesive unbroken body, a straight line from head to foot. Elbows/forearms and toes are your only points of contact with the ground.

via Marks Daily Apple

 

Contrary to popular belief, strength training does not require heavy weights and expensive machines. That’s certainly one way for people to get an effective workout, but you can get quite strong and fit using just compound bodyweight movements. And even if you want more, you can always add weights later.

 

I hope this article helps you start, re-start, or re-think your fitness!

 

My Blog = PrimalBro

1
Medium avatar

on June 23, 2016
at 02:56 PM

When I first saw the fitness concepts associated with a Primal lifestyle, I literally laughed out loud. I didn't believe that putting in less gym-time would provide greater results. But 110 pounds later, I believe!

I was first introduced to the Primal lifestyle on Mark's Daily Apple - a blog by the founder of The Primal Blueprint. I had been dabbling in the paleo world for a little while, but without the commitment necessary because I could never figure out the fitness aspects of losing weight. The concepts of Primal fitness were simple enough that I didn't get discouraged trying to determine how to workout. I wasn't overwhelmed by complicated training programs that I knew I would just stop doing anyway.

Since I started, I've learned more and more at a pace that suites me. I continue to learn every day, and my workouts now incorporate free weights, kettlebells, and other equipment I used to find intimidating. Like so many people, I can remember never understanding what I had to do in the gym to see results on the scale and in the mirror.

See how easy it can be to optimize your health and minimize your confusion...

 

The Basic Concepts of Primal Fitness

 

1. Move Frequently at a Slow Pace

Get some low-level aerobic activity for 2-5 hours every week. Go for a hike, take an easy bike ride, just find a way to move around. This will strengthen the cardiovascular and immune systems. It also promotes fat metabolism, and will provide a strong base for more intense workouts.

2. Lift Heavy Things

Lift something heavy for 30-45 minutes, two or three times a week. Focus on movements that involve your whole body. That's why I prefer kettlebells for my heavy lift days. As long as you're emulating the movements of our Primal ancestors (pushing, pulling, jumping, etc.), you'll stimulate lean muscle development, accelerate fat loss, and increase energy.

3. Sprint

Go ALL OUT one time every week. This could be running outside up a hill, or riding the stationary bike at the gym. Sprint 6-10 times with as much rest as needed between sprints. Your sprint should last 10-20 seconds depending on your ability. Sprinting stimulates the production of HGH and testosterone which helps with overall fitness.

 

For more information about living a Primal lifestyle, check out the rest of my blog (PrimalBro) and grab Mark Sisson's The Primal Blueprint.

0
5c8849f93f97a042f246bfa3534f93c7

on June 29, 2016
at 11:09 AM

Hello. First of all, thanks for all the replies!
Sorry for taking a while to respond to the recent new posts. Well, for starters, here's a progress report:

As it turns out, there was a serious problem with my weighting board at the time, and I was actually weighting a lot more than I thought back when I made my first post. Regardless, I been improving my situation, albeit very slowly, mostly with a diet only approach. Mobility wise, there has been very little progress, however. As far as exercising goes, I'm usually too self-conscious to exercise outside of my room, and there's not a lot of space for equipment, which is also kind of expensive in my country.

Every once in a while however, I have access to a swimming pool, where I exercise for about 1-2 hours (with short breaks every 10-15 minutes), and then finish things off by sprinting, which in my case is holding on to a ledge, and kicking the water as hard and fast as I possibly can for about 3-4 minutes when I usually run out of energy. After sprinting, my heart races for about 7 minutes before it starts to return to its normal pace, my legs become a bit shaky, and I have no energy left to exercise for the rest of the day.

 

As for my diet, I've been fasting 3-4 times or more a week, usually for about 16 hours or longer, and at least once or twice every month for 28 hours or longer. As far as I'm aware, almond flour, sweeteners (Splenda and occasionally Xylitol) cheese, and other dairy products are about the only things left to cut from my diet at this point, but they are also the only comfort food I have left. There is no organic meat available where live, and no information to be found on whether a fish is farmed, or sea-caught, but it's safe to say that at least my favorite fish (salmon, cod, and hake fish) are all farmed.

 

My diet plans up until now, has for the most part consisted of a good amount of meat cooked/fried/baked with butter and some vegetables (salads are dressed with extra virgin olive oil). Chicken every other day, fish about twice a month, half an ounce of brazil nuts (for the selenium) on a semi daily basis, a regular amount of cheese every other day, with one cheese binge about once a month, vitamin and magnesium supplements, as well as the occasional omega 3 pill.

I also eat 2 green bananas on a semi-daily basis for the resistant starch, as I heard that helps maintain a healthy gut flora. I usually eat those 2 bananas mashed with heavy cream and sweetened Xylitol, or Splenda to taste. There’s no real calorie management; I just try to eat until I feel satisfied, and usually follow up with a 16 hour or longer fast (usually depends on how satisfied I feel before I start fasting). There are days where I eat plenty of vegetables, as well as days where I eat very little, to virtually none. As for comfort food, I eat a nut flour pizza about once a month, as well as a zucchini lasagna about once a week, as well as the aforementioned monthly cheese binge. I also occasionally eat a small amount of cashews when they’re available (usually every 2 months)

 

 


Future Diet & Exercise adjustments:
Considering that I'm too self-conscious to exercise in front of people, it would be ideal to find an exercise routine I could perform in my room, using as little space as possible, preferably with little to no equipment, and if possible while standing up, as lying down would require more space, and might be too cumbersome for me right now. like Primalbro said, I’ll try to walk around more, and try to swim more. I’m also interested on doing heavy lifting, but since I’m not used to it, I’m also afraid I’ll do it wrong and get injured. Generally speaking, it’s easier for me to adjust, or reduce food consumption, but exercise is more difficult for me, because of my body, and time constraints.

 

Diet-wise, other than vegetable and eggs, there's almost nothing organic, wild, or sea-caught available for purchase where I live, so there's only a little more room for improvement left in this area.
Starting next week, I'll probably try eliminating almond flour, Xylitol/Splenda, as well as dairy products for about 2 months to see if there are improvements. I'll also make an effort to decrease meat consumption by 25%, and exchange, increase vegetable consumption by 50%. One dairy food that I intend to introduce however is 1 cup of natural yogurt with 1 teaspoon of honey that I intend to consume once every 2 weeks. It’s a comfort food, but the main reason I’m planning to introduce it, is to help improve/maintain my gut flora health.

 

I'm not really good with exercising, and have a lousy body coordination, so as usual, I could use every piece of advice as I can get on that matter.
Please let me know if there are any flaws with the general diet plan outlined above as well as the adjustments I’m planning on, or if there's an easier risk free exercise that directly fits with the criteria also described above.


Thanks.

0
Medium avatar

on June 24, 2016
at 06:49 AM

I wouldn't overdo the exercise intensity while you're still overweight as you could cause damage to your joints, I think it would be better to eat properly so you start burning off your fat reserves and incorporate plenty of slow moving exercise, walking out in nature, walking up hills, some light bicycle riding, some weight lifting has also been known to help melt the fat away. As the weight drops off then you'll be able to exercise more freely, it'll become less of a chore and more for fun and fresh air than anything else.

0
242de29707a20334f5783742941455ea

on June 13, 2016
at 07:23 AM

If you are trying to weight loss then for that you need to make a proper plan for your diet. And need to add good nutritional food in your diet. You need to make proper diet chart for your meal. For that you need to eat good nutritional food. 

0
3c9771c12e5fc824602d6baffae23a02

on June 24, 2014
at 02:38 AM

HI.

I totally understand where you are coming from. If you are unable to do much yet, I would make that the first thing that drives you. If you can, right now, it is important to just get moving. So, maybe a goal will be walking to the end of your block and back. Expand on that.

You don't want to strain your heart too much and you know what they say, weightloss is 80% diet, 20% exercise. Most important is to lose weight around your heart.

I've long since been a fan of websites like kimkins because there are alot of women who have been there. I need to go cleaner than the low carb they recommend (food allergies), but I love the approach and think it is doable within paleo. The biggest question in my mind remains only healthy fats???

Articles I've read say 180% more weightloss in groups that ate healthy fats than didn't, but there are those who really support low-fat. Anyway, different conversation.

But don't do more than your body can handle. It's a marathon, not a race. As you feel better and stronger, add to your routine slowly!

All the best!!!!

0
5c8849f93f97a042f246bfa3534f93c7

on June 20, 2014
at 10:19 PM

Since my new post just now didn't seem to have any issues, I guess this one got mod checked because of too many notifications marks, which I didn't really pay attention to at the time, since that's usually the easiest way to reply individually. So I'm deleting my old post, and re-posting it without the notifications. Sorry if I caused any problems; I'm still not used to posting in forums of this type.

CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?

BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.

thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.

paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.

DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds at least XD.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 21, 2014
at 01:47 AM

Hey, I'm the same way. Eventually, I want to get to some sort of yoga class for socializing and switching things up, but for practicality, all you need is a dvd player and some comfortable clothes.

Not to throw out any product endorsements, but I thought this was a really cool approach to yoga. (I call it Bro-ga.) http://ddpyoga.com/workouts/ That's the guy who helped Arthur reinvent himself.

Looks a bit like this:

https://www.youtube.com/watch?v=F_6DMKyiAXc

https://www.youtube.com/watch?v=SU5YJYag_2M

You can get up to zone 3-4's just during the simple movements. Great stuff.

0
5c8849f93f97a042f246bfa3534f93c7

on June 20, 2014
at 10:03 PM

My most recent response to everyone else is currently waiting on a mod check. The same may happen to this one as well, but I'll try responding for now anyways.

@Matt 11, It's mostly the pressure I feel on my feet, legs, and especially on my back that really get to me; if I hold on to something for a couple of seconds every minute, I can reach around 12 minutes before I need to rest for a bit. But I agree that's definitely not normal. It actually doesn't matter if I stand still, walk slowly, or really fast, the limit is about the same. So I usually walk at normal, or fast speed. Because of that, I normally go to places by car with the air conditioner on max output, and try to avoid walking out in the sun because the heat is too much for me. So I probably can't walk around the block yet.

With all these restrictions, I guess the safest bet is to try walking around inside the house with some music on, and increase my radius of activity as I can, as well as try any of the exercises suggested here that seem feasible to me right now. I'm actually doing a lot better than before really; a while back, when I walked around, I would start breathing hard with my heart racing as soon as I went over my limit. And now, other than the heat, and pressure on my back, etc, everything else feels mostly normal.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41767)

on June 20, 2014
at 01:30 PM

I know "chronic cardio" is frowned upon, but a "Couch to 5K" program is good stuff. Take it slow, repeating weeks/workouts if they're too hard, you'll progress through them eventually. Make sure you can briskly walk 30 minutes first. I consider a 5K to be a minimum level of cardio fitness, it's a 30 minute low-intensity workout.

EDIT now that I've seen your response:

Dude… you gotta do something and it may very well be boring, but not being able to stand for more than 5 minutes is not normal. Couch to 5K running doesn't seem likely for a while now. Walking even if it's boring as hell will improve your cardio fitness. Walk around the block twice, do that morning and evening. Or walk 5 minutes, then walk another 5 minutes. Or plug in some headphones and walk away from your door for 2 sounds, then back (another 2 songs). Push yourself.

Also, weight loss is primarily related to diet. If you can't exercise now, then 50 pounds from now, you will.

0
5c8849f93f97a042f246bfa3534f93c7

on June 20, 2014
at 12:43 AM

@CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?

@BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.

@thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.

@paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.

@DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds XD.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on June 19, 2014
at 06:12 AM

If you're looking to improve mobility / flexibility, you should work some yoga into your game plan:

https://www.youtube.com/watch?v=qX9FSZJu448 (Never give up!)

0
448c39675ede6150c888dd8fba927102

on June 19, 2014
at 04:59 AM

I have done tons of exercise. I highly reccomened pilates. It has totally changed my body.

0
5c8849f93f97a042f246bfa3534f93c7

on June 19, 2014
at 03:50 AM

@Bobk

Unfortunately, I can't stand up for very long; about 5 minutes or so. My heart doesn't really race much with that; I just start feeling I can't be up for a lot longer and sit down as soon as I can; taking about 1 minutes before I can do that again. Still, even if I could walk for an hour, I think I would die from the boredom, lol.

I don't really have any places with stairs I can keep going up and down available, though that + tracking app would be kind of fun to try if I lived in a 2 floor house, lol. The main reason I started thinking about exercise, is because my weight loss slowed down a lot in the last 5 months or so (about 7-8 pounds a month), and because HIIT doesn't seem to take a lot of time. The idea of doing any kind of exercise for more than 20 minutes without a computer or something to read/watch at the same time seems really boring for me, so I'm not confident I could really commit to anything like that for the long run.

Congrats on reaching your goal! I'll check the 7 minute workout out later then. :)

@CDone

The main problem is that I get tired really fast, and it's too hot where I live. Plus, I myself generate a lot of heat, so the resulting heat after any exercise session pretty much limits my exercising to when I'm back home inside my air conditioned room, or within walking distance from it. I don't really feel bad even after my custom exercise routine, but without an air conditioner around, I probably wouldn't be able to stand the heat (I'm really weak with heat from before I even gained weight). So I would say bike rides are probably out for me right now.

3ce6a0d24be025e2f2af534545bdd1d7

(26207)

on June 19, 2014
at 10:20 AM

Stationary bike, not a road bike

Medium avatar

(10557)

on June 19, 2014
at 10:00 AM

Do you have access to a pool for slow lap swimming? At your weight mindless, repetitive, low level activity will burn fat steadily. But you have to put in the time.

F291857fa12a0291688ea994343156dc

(720)

on June 19, 2014
at 04:37 AM

Fat loss of ~8 pounds per month is very good. You didn't get fat overnight and you won't lose it overnight eight. I lost 30 lbs in ~ 7 months, you're losing fat ~50% faster, that's more than fast enough.

In another 6 months you'll be ~50lbs lighter!

How about some details...age, height, weight, waist, gender????

0
3ce6a0d24be025e2f2af534545bdd1d7

(26207)

on June 19, 2014
at 03:07 AM

You should lift heavy weights. Luckily for you, you are a heavy weight. Body weight progression is the way to go until you are comfortable putting load on your body (this could take 6-9 months). The primal blueprint fitness program is decent.

If you want to do hiit, do it on a bike, then elliptical, than on the road (again, this is going to take some time ~9 months to a year). Your body is not ready to take the pounding of a good track workout. And start simple, no tabata or super 8 for you. After a 5 min warmup, 10s 90-95% effort, 1:00 recovery. Do that 4-8 times. When you get up to 8, start increasing from 10s to 20s to 30s. Then start decreasing the recovery from 1:00 to 20s.

0
F291857fa12a0291688ea994343156dc

(720)

on June 19, 2014
at 03:00 AM

Yes... walking is boring (alone) but I lost ~30 (220 to 190) only walking.

You need about 10,000 steps a day...get app for your smartphone that tracks them via the onboard accel.

If you want intensity.... stairs. You can adjust the intensity to suit by adjusting your rate of climb.

Your current exercise sounds fine...I'm not sure how exactly it would compare to an hour of walking.

Now that I've lost the fat I've wanted... I use the 7 minute workout to maintain muscle. I'm too lazy to do a long weight workout. Research the 7 minute workout and you be able to compare it to what you;re doing. There is a long research paper the fellows who compared 7 minute high intensity to a tradition workout ....check it out.

Added 6-20 I havent seen if the OP added any stats,...age, height (5' 9" or 6' 3"?

I think some of the answers & comments may not be applicable to someone who is very overwieght and out of shape. The OP says he has trouble standing for 5 minutes. Starting a low level and ramping up slowing is the safe thing.

0
5c8849f93f97a042f246bfa3534f93c7

on June 19, 2014
at 02:37 AM

Well, I find just walking kind of boring; I generally would like something that gets me tired in about 2 minutes and makes my heart race as much as (safely) possible. I'm not sure if my form is right, or if there's a "correct" form for it, but what I'm currently doing is standing on the same spot, squatting down (not too much) with a 2 pound weight in each hand and bringing my arms back down to squat. I do that for about 2 minutes at a relatively fast speed before I get tired and stop for about 4-5 minutes until my heart stops racing. I do this "exercise" for about 2-3 sessions in a row occasionally. Do you think this is better or worse than walking in this case?

Although I heard about the burpee exercise before, I didn't know what it looked like (I'm not an American actually), is the one in this video ( http://www.youtube.com/watch?v=YBX0GPTJ8lE ) the correct way to do burpees? If so, I'm not sure if I can do all the movements in that just yet; leg movement is probably where I'm the least confident, I would say. I'll would like to try that when I get a bit better though. Would you happen to know a variation of it that requires simpler footwork?

3ce6a0d24be025e2f2af534545bdd1d7

(26207)

on June 20, 2014
at 12:41 PM

burpees will do nothing for you at this point. body weight squats, pushup position planks (then slowly lowering yourself) , etc. focus on progression

0
6e09555349d00cd7f5579745e315b17b

on June 19, 2014
at 01:09 AM

I would take a two pronged approach. You need to add some low intensity high volume exercise to your life. Think leisurely walks on the beach, or after dinner bike ride... That's your base. You need to season that with some high intensity stuff. Start simple, 10 burpees (whichever variation you can manage) every morning.

At your level of fitness, you could easily go a year without ever having to enter a gym or touch exercise equipment, and you could still see drastic gains by becoming more mobile and getting your heart rate racing once in a while.

Medium avatar

(10557)

on June 19, 2014
at 10:13 AM

I didn't go into a gym to lose 50 lbs. My doctor wouldn't sign a waiver for me to join a health club because of his liability if I had a CV event. High intensity exercise for short periods isn't a very good weight loss strategy and could land you in the cemetery if you're obese.

5c8849f93f97a042f246bfa3534f93c7

on June 20, 2014
at 11:52 PM

Yeah, once you reach a certain weight, it's hard to do almost any official activity without doctor approval. And most of my experience with doctors and their low fat/calorie policies have been....terrible, to say the least.

Also. Sorry, even though I said HIIT, I would say it's more like something limited to doing any feasible exercise fast enough to make tired in less than a minute, and keep that up for another 20 seconds, or a little longer if I'm feeling good. I don't feel confident to push myself for longer than a couple of minutes yet, though I haven't felt bad at all so far.

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