over 300 lbs and just beginning

albionboss member since Jan '12

480 rep

Good Evening,

I have struggled my entire life with weight and have reached the decision that it is now or never to lose this weight. I started working out on 4 days ago, losing 5 lbs thus far. All I have been doing is the treadmill and sit down bike. I am looking for any suggestions for workouts to maximize weight loss. I am clueless when going into the gym and obviously with my size, I am limited to many things right now(ex. jogging)

posted : 1/12/2012 at 7:36 PM

Mark Nelms member since Jan'12

1.7k rep

I'm at 355 and restarted at the first of the year. I do the treadmill but I also do some weight work every other day. Just doing the upper body machines right now but doing 3 sets of 12 reps as fast as I can do it. If no one else is there I'll get pretty winded not stopping between machines. Trainer here thought my routine was pretty good. I do the weights and 30 minutes of treadmill one day and the next I do 5k on the treadmill. I can usually do each day's workout in about an hour.

posted : 1/12/2012 at 10:14 PM

member since Jun'10

rep

That sounds good Mark. I remember when I started I would just walk for 10 minutes on a treadmill at 1mph and do very light simple weights. My weights takes me about 1 hour too and then 45 mins cardio. Happy Keep it up!

posted : 1/12/2012 at 10:50 PM

albionboss member since Jan'12

480 rep

My biggest problem is that I have never stepped foot into a gym until this week. I am clueless about the other machines and don't have the extra funds to pay for the trainer. So I am going in blindfolded, so to speak. I am only 32 years old and my future is pretty bleak unless I make changes. I went through some serious health conditions over the summer and I know that I am headed in the right direction but it's nice to hear that I am not the only one out there.(Which I know is obvious)Wink It just really sucks to not have someone locally to workout with.

posted : 1/13/2012 at 6:37 AM

Juliana Harris member since Dec'11

14k rep

Hello Albionboss, I can totally related. I joined AF on 12/30/11 and worked out for the first time on NYE. Just joining was a huge big deal for me! Just walking in the door was and EVENT I will not soon forget. I actually had sweaty palms and my heart was racing. I was so nervous. This was the first time I had been in a gym since high school in 1977! I have now been going every day for about and hour and usually do about 30 mins cardio and 30 mins weights. My membership came with 3 free PT sessions and I have learned so much from them. The PTs taught me how to use the machines, made recommendations about what to do and what not to do. I started out at 285. My husband and I had been having a friendly contest since about 10/11 to loose weight I lost 10 pounds in those 3 months. Now, since joining AF I've lost 10 pounds. The biggest plus is that I feel great!. If you can afford it, try to sign up for at least a few sessions with a PT. I think 3 sessions are about $100 bucks; that's pretty affordable if you compare it to a night out at the movies with buttered popcorn, etc. They will teach you how to use the machines to most effect.

Congratulations on your early success! Keep it going and remember to track your fitness and track your nutrition. I firmly believe these are the keys.

"Do, or not do, there is no try." Yoda

posted : 1/13/2012 at 7:18 AM

albionboss member since Jan'12

480 rep

Thank you so much for the encouragement and congrats on your weight loss as well! I think that I will eventually sign up to meet with a personal trainer but it literally is a strap for us just to pay the monthly gym fees but decided that we will give something else up in order to do this for ME!

posted : 1/13/2012 at 7:43 AM

Vicki Bowland member since Jun'10

53k rep

OMost AFs at least offer a machine orientation, and there are workout templates and videos of exercises here at Anytime Health that can be an asset.

Ask your gym manager/ owner if you can post a request for a workout buddy to help point you in the right directions. But the videos will help in the interim.

Perhaps ask one of the trainers at the club if they would do an orientation with you to the machines-- my hubby was brans new to working out when we started, and I am glad I was able to show him the ropes-- it is impressive you are willing to do. This -- its a testament to your courage and resolve !!

posted : 1/13/2012 at 7:46 AM

Mark Nelms member since Jan'12

1.7k rep

My club had a free consultation with one of the trainers and they also offered to go over how to use the machines. I would think someone at your club would be glad to show you to at least use the machines.

posted : 1/13/2012 at 8:34 AM

member since Jun'10

rep

yes the videos on this website are GREAT! They are broken down into musle groups and show you machine exercises, free weights, and other types for each one and have planners too. Just stick with the basics at first, cardio, and light core light weights. With beginners its best to do 3 all over body weight workout sessions per week. You can do this for your first entire year. Plan 1 light weight exercise using the online videos for abs, back, chest, shoulders, bicep, tricep, and legs. If machines scare you just use 3 lb dumbells for everything until you feel more comfortable or even just use bands (like big rubber bands) Keep the weights to 45 mins or less, light weight and entire body. Hope this somewhat helps. Oh and dont forget the cardio. Just walk ona treadmill until you can work up to 30 minutes 3 times a week or what ever you feel comfortable with. I started at 10 minutes.

posted : 1/13/2012 at 12:01 PM

Musicalmama member since Jan'12

2.2k rep

You have come to the right place! AH is the most positively reinforcing site I've ever seen. By using the activity and diet trackers, you can quickly see what you're doing and how to lose weight in a healthy manner. As mentioned, the videos on the site really help...just go to workout planner and pick things that look like you can do them or would enjoy them. You're most likely to stick with things that aren't too threatening or are fun for you. So many tools to help us to succeed!

Don't weigh yourself down in trying to be perfect either. You have taken the best, biggest step of your life in deciding to make yourself healthier and joining AF and this community to do so. I know what strapped feels like, so at the very least, ask in the club office if you can have an orientation. I can't imagine anyone not wanting to at least show you how to use the equipment properly...it's as important as knowing where the bathrooms are!

I'm excited to see others who, like me and my husband, have decided to make a positive change in our lives. Don't worry about the numbers on the scale, the people you think are watching (they aren't), or anything like that. Focus on YOU and in feeling better! You've made a decision, now commit to it and you'll feel so much better. Go YOU!

posted : 1/13/2012 at 2:54 PM

Juliana Harris member since Dec'11

14k rep

Yes, what a terrific idea, I totally agree about the videos - short, sweet and show you how to do it. And, yes of course ask the staff they'll be delighted to show you.

posted : 1/13/2012 at 5:20 PM

albionboss member since Jan'12

480 rep

I have a difficult time because the AF that I just joined is in a very small town and is only staffed certain times of day. And I just feel so overwhelmed and am a big chicken to step up and ask someone. So today, I just followed the diagrams on the machines and did routines like that. I must have done something right since my butt muscles hurt like crazy. Laughing

posted : 1/13/2012 at 6:02 PM

Juliana Harris member since Dec'11

14k rep

That's just awesome right there. Baby steps, main thing is to keep moving and keep track of everything that you put in your mouth. Rock On

posted : 1/13/2012 at 6:44 PM

Mark Nelms member since Jan'12

1.7k rep

That's right, the important thing is to keep at it. I learned by following the diagrams too so you're probably getting it right. Just be sure to start with a weight that you can do the reps but pushes just a bit.

posted : 1/13/2012 at 7:50 PM

tri0326 member since Jan'12

1.8k rep

I, too, have struggled all my life with weight. Every time I get on the treadmill or bike I think I can ony do a few minutes. But then I end up doing 30 min or more.
I set a minimum calorie burn of 100 calories per machine and 300 per gym visit. It's great to go over the minimum!
Free weights are great- you're teaching yourself how to exercise on your own with just a little investment. And muscles help you burn more calories!
Best of luck to you!

posted : 1/14/2012 at 4:07 PM

cynlyn member since Jan'12

428 rep

Hi,I'm at a small gym too.Today I was totally stumped how to use a certain machine.There was no staff there so I saw another woman taking a break and asked her.She had been using gyms for about 3 years and was glad to show me how to use it. Cindie

posted : 1/14/2012 at 6:48 PM

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