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How do fat people do body workouts?
- Thread starter FudgeIt
- Start date
The Pleasure
Member
Build upper body strength. Fat people can do pushups, squats and leg stretches along with superman planks and swimming.
FudgeIt
Member
But how does one start? Doing 1 a day until you can do 2 a day? Is it as simple as that
The Pleasure
Member
Just keep plugging at it. But the easiest way to start building up strength and endurance is swimming. Plus that's easier on your knees.
John Marston
GAF's very own treasure goblin
Hideous Snake
Gold Member
SWIM. Calisthenics is not easy for a start
bitbydeath
Gold Member
Also recommend swimming, it's fun to do and provides a full body workout.
FudgeIt
Member
Wow so that's simple! Good for you!
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ForAcademicPurposes
Gold Member
Represent.
Represent(ative) of bad opinions
they dont
March Climber
Gold Member
Look up what the larger WWE Wrestlers do, especially the ones who go the distance in a match.
Most of them post, have spoken about, or have had videos about their workout regiment.
Most of them post, have spoken about, or have had videos about their workout regiment.
ssringo
Member
I was definitely overweight, not obese though, when I started fixing my shit. Here's what I did to get over that initial hump where it really sucks and it's easy to give up.
Buy a relatively cheap set of weights (an adjustable set for curls is great). Make a few dieting changes like cutting out sugary drinks. Start small and just stick with it and if/when you fall if the horse and miss a day or two, just pick back up. Eventually it'll become routine and much easier to keep it going. Lifting weights does a lot to get you into shape including your cardio which can lead to more exercises and more weight loss. Seriously. Walking around work I used to get winded from all the hills but after a month or two of lifting weights those same walks didn't bother nearly as much.
Make sure if you do start lifting you look up some youtube videos to ensure you're doing exercises correctly and safely. Form is important.
Buy a relatively cheap set of weights (an adjustable set for curls is great). Make a few dieting changes like cutting out sugary drinks. Start small and just stick with it and if/when you fall if the horse and miss a day or two, just pick back up. Eventually it'll become routine and much easier to keep it going. Lifting weights does a lot to get you into shape including your cardio which can lead to more exercises and more weight loss. Seriously. Walking around work I used to get winded from all the hills but after a month or two of lifting weights those same walks didn't bother nearly as much.
Make sure if you do start lifting you look up some youtube videos to ensure you're doing exercises correctly and safely. Form is important.
FudgeIt
Member
Do you have recommendations for what you did with your weights?
Get a set of resistance bands, that way you can do a lot of motions with just a little resistance at first, then increase.
Strength tends to shoot up fast at first, then plateu. But don't over do it, getting tendinitis or tearing something will slow you down big time.
Weight loss is 90% diet, so don't eat your way out of any progress.
Strength tends to shoot up fast at first, then plateu. But don't over do it, getting tendinitis or tearing something will slow you down big time.
Weight loss is 90% diet, so don't eat your way out of any progress.
bitbydeath
Gold Member
AJUMP23
Parody of actual AJUMP23
You just need to do something.
FudgeIt
Member
FudgeIt if this is about losing weight then dieting is a billion times more easier/important than working out.
I've been eating at a deficit for weeks. But I want to tone my body. I have a belly that will hopefully get fixed with diet but I want to see some results. I want to have a toned body
ssringo
Member
If you mean exercises I believe I started with
1: regular curls, hammer curls, dumbbell rows and rear delt fly (pull day)
2: overhead press, floor/bench press, lateral raises and tricep kickbacks (push day)
Day on, day off, day on, etc. Alternating workouts. Sets would be 9-12 reps per arm repeated 3-4 times depending on the weight, how hard I was pushing and how I felt overall. Would take 30-45 minutes and I'd watch youtube or something to help get through. Playlists of Rocky music unironically helped
As others have mentioned, diet is important. I say start small and build up because it's easy to take "cheat days" or start giving up when you make drastic changes when you're out of shape and overweight. Once you get into a routine it's much easier to maintain and make further changes. It took me several attempts before it started sticking but you know yourself better than we do and ultimately it's gonna be up to you to make the changes necessary.
SomeNorseGuy
Gold Member
I started with laughably easy targets/short duration to not make it feel like a negatively loaded activity, made it a daily routine. Each week I set the daily goal a bit higher. It worked wonders for me. I also went low-carb, but that was mostly to cut down on sugar/wheat and speed things up a bit.
But if you're mega motivated and want to get ripped there for sure are better and faster ways to reach your goal.
But if you're mega motivated and want to get ripped there for sure are better and faster ways to reach your goal.
FudgeIt
Member
I noticed carbs are a killer! I try to eat less. Carbs seem to be everywhere! What about potatoes?
FudgeIt
Member
I'm motivated. Just always so confused where to start. I feel like I'm going to come back from my vacation and get a gym membership to on the weekends and during the week, I can find things to do during work hours.
SomeNorseGuy
Gold Member
I stayed away from potatoes aswell. But any mix of healthier food and a bit of portion control goes a long.
Then I'd keep it simple at first, find some activity that you feel you can easily make a daily routine and stick to it. In my experience lifestyle changes are easier if taken one small step at a time.
Edit: Just to make it clear, I'm not a nutrition/exercise expert. I just did what felt right for me. I'm sure there's plenty of guys who actually knows what they're talking about who can give you better advice.
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Rentahamster
Rodent Whores
Very carefully
Dirk Benedict
Gold Member
I Love Japan.
Our Metabolism varies, by mileage. I would cut out the sugars, processed foods and hit up lean meats and greens. If you have adequate water drinking habit, then you should be fine, otherwise increase your daily intake. I feel this would help immensely as a start to widdle some weight down on it's own. If you're already doing this, you're fucking winning, already.
You should worry about calisthenics once you're able to support your own weight, more. When I was a bit younger, I was very good at it. 2 finger pullups with each hand. I let it slip and now I'm working on grip strength again and even doing a little pronation.
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LyricalShrike
Member
Every journey starts from zero. Do chair squats until you can lower to stool squats. Do stool squats until you can do real squats. Plank until you can do knee assisted pushups. Do knee assisted pushups until you can do full pushups. Dead hang until you can do flex hang, flex hang until you can do pullups. Supplement with walking/swimming to build up cardio without fucking your joints.
bitbydeath
Gold Member
Protein to fill you up works best.
Protein yoghurts work well, eat them as slow as possible, and drink lots of water. (Eating slow helps train your body to not overeat)
On the exercise front, it's easy to burn out, so take it slow, make sure you have music to help you get lost in it.
Doesn't even have to be music, it could be an audio book.
Treadmills, cycling and rowing machines are great for repetition. The rest you mix up, depending on how sore your muscles get.
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rorepmE
Member
The Exercise:
Squat-Curl-Press, full body workout. Don't over complicated. 10 reps in 5 sets. Adjust to you fitness level. You can start with lower weight 10, 15lbs and move up.
Go slow, maintain your form.
The Equipment:
Adjustable weights, so you can start from a lower weight and progress. Check out FBM to see if you can snag some used equipment for cheap. There's a lot of people who buy equipment and never use them.
Look for a cheap stationary bike you can use to warm up and get your heart rate up before working out.
The Diet:
Figure out your Basal Metabolic Rate: https://www.calculator.net/bmr-calculator.html
It will give you a rough estimate of how much calories you need to maintain your current weight and give you an idea where you can cut.
Don't go cold turkey and starve yourself. You just need to adjust, learn to reduce portions on empty calorie foods.
The way I counted calories is I always ate the same 1000 calorie breakfast with a meal prep, so I knew every breakfast was the same amount and I just needed to count lunch and dinner.
Do NOT weight yourself everyday. Pick a day and stick to that time and day.
Win the small battles and stack those small wins.
You trying to get a particular bitch or bitches in general?
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Dr. Suchong
Member
Just walking is good to start with.