Plus sized women looking for beginner body weight exercises

[PlusSizeBuilder]

27 year old female weighing 355 pounds. Looking for floor or standing body weight exercises to get started with building muscles with my own body weight. Please give me some starting out advice.

[ayyy]

have you started dieting? That is hands down the most important step towards the right direction.

[pondman]

I'd start the day walking for at least 30 minutes. As you walk you can start doing squats along the way. If you've got a band you can tie it around poles for rowing type exercises. Much of it will depend on cleaning up your diet.

[PlusSizeBuilder]

in the last few weeks I have been cleaning up my diet. but not shore where to start other than skim milk, yogurt, fruit. not much for veggies yet. I don't have a food diary started yet or even know my daily calories. All I'm currently doing is try to clean up my eating. But I do also have a yoga mat and yoga belt as well as a recumbent bike. And 1 yes 1. 10 pound dumbbell. No bands currently sister cats got to them. Any idea on what kind of floor exercises I could start with just starting out.

[3SchnitzelsAday]

I would say its impossible to do body weight exercises with that weight.
I had start going to the gym... start with barbell exercises that your weight helps with (bench press, overhead press, romanian deadlifts, maybe rows)
Do leg press until you can squat.

[BrightonBomber]

Concur with the post above, at your weight body weight exercises will be too much of a strain on your body. Start off by being more active, go for walks, if you have a dog take it for longer walks. As the weight comes off you'll be able to do more and eventually progress to more traditional workouts.

Set targets for yourself, like being able to walk for a certain time or certain distance or walking a mile in a certain time. Setting goals will give you something to focus towards. Also if you fail, don't beat yourself up, we all fail, you learn you move on and try again.

And as others have said diet is key. Consume nutritious whole foods. Also counting calories and keeping a food diary using apps like Cronometer or Myfitnesspal will give you a better understanding of how much you are eating and what you are eating. Don't fall into the trap of having too restrictive a diet or eating clean. You don't have to cut carbs or eat only protein, or eat a low, low fat diet or even cut out foods you enjoy. It's about moderation and having a sensible approach which will in the long term be sustainable.

[wtaumme]

Exercise, walking, running are always helpful and to increase its effect on your body to loose weight, you can add a glass of healthy juice or body detox in your regular diet. You can add a glass of Noni Juice to see the effects as they are supposed to help in reducing weight.

[PlusSizeBuilder]

I don't personally care much for walking unless its in the morning when its a bit cooler. I do enjoy my indoor exercise bike. I want to get started with that again. It tells the distance and time and even the calories burned. But I'm more into the time and distance. Which I was doing great at for about 3 weeks and then a lot of things in my household changed but now its just me and a roommate. So no more stress. So I will be moving the bike from the bedroom today to the living room. So I will start a program with that today or tomorrow depending on what all I have to do today. If I start tomorrow I will start with 10 minutes a ride 2 rides a day. And hopefully by october 1st I will be over 10 minutes each ride. Any advice on arm exercises to do just to build up a bit of strength.

[LovinLife2014]

Drink lots of water.

The body uses water in metabolizing calories, whether from food or fat stores in the body.

[startingat56]

27 year old female weighing 355 pounds. Looking for floor or standing body weight exercises to get started with building muscles with my own body weight. Please give me some starting out advice.

Everyone here will tell you to focus on diet first

They are giving you the best advice

having said that

there is a fantastic exercise database here
you can deselect any equipment you don't have
you will see lots of exercises and select the ones you feel you can do

above all

to be successful you have to track what you do
if you do not track what you do, honestly, you will compromise, you will cheat, you will not keep forward momentum

if you stationary bike 20 min today, try for 21 min tomorrow
before you exercise, look at your last results, and your personal best
you will have a goal
you will feel great every time you reach a personal best

If there is an exercise that you hate, and it will keep you from working out .... skip it ... but do all the others

what you hate doing is what you need the most

as much as some people hate working out, most people in here love working out, and hate missing days. Anyone can join that club.

I'd say good luck, but it has nothing to do with luck .... push yourself

[SimerGrewal]

not much experienced in this topic but normal exercises might put strain on ur joints so i would suggest swimming if u could ...
it takes alottttttttt of determination to control diet n all so keep motivational quotes everywhere around house to remind u not to eat much ..
use smaller plate so same food looks alot more n u eat less ... drink water before food so u eat less .. if u r right handed then use left hand to eat ,, u will notice the difference (seen that on discovery channel)
stock up salad at home so whenever u feel like eating sweets or drinking sugary drink then eat salad first n use last bite or sip of ur fav thing...
a lil stupid advice also .. if u r too tempted to eat asweet then just chew n spit it :P ... m diabetic so i do that n it does help me

[QuickReflection]

Lot of solid advice here. don't really have anything to add.

[RK42]

If you have problems following through on your intention to exercise, there's something very simple that really helped me in the past: I need to set a schedule. So once you decide what exercise plan makes sense for you, set exact days and times when you're going to exercise. Program alerts into your phone if needed. And then when the time arrives, you just go ahead, and do it. Don't allow yourself to even think about excuses for delaying or skipping the workout.

On eating better, I also found something that sounds almost too simple, but makes a big difference for me. I don't buy food that I shouldn't be eating. I'm very undisciplined about eating food that is in my house. If there's a box of cookies, it will be gone very quickly. But I found that I can be very disciplined when grocery shopping. So my food planning mostly happens at the grocery store. This includes studying nutritional information of items before buying them.

Now, the specifics might be very different for you. But I think it's key for anybody to become aware of what helps you be successful, and what causes you to fail reaching your goals. And then you adjust your behavior accordingly.

[startingat56]

at 27 and 355, you don't need to exercise because you are overweight

you need to exercise, because you need to exercise

everyone needs to exercise, no one is excluded

building muscle is healthy
building muscle and losing fat are two different things .... they are not mutually exclusive

you are less than half my age
where do you want to be when you grow up?

"Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek."
Barack Obama

[PlusSizeBuilder]

I'm from the Wisconsin area and I recently seen my doctor she told me my weight is unhealthy and that she would like me to start seeing someone from the gundersen weight management in lacrosse,wi which is over a 45 minute drive from me 1 way. She wants me to try and get help with a medication prescription or consider surgery. I have contacted the weight management department already. And found out I could make a appointment October 7 with a specialist and then 1 hour later meet with a dietitian for weight loss. I'm currently seeing a dietitian from the local clinic but they want me to see one from the lacrosse office.

I don't know if I want to go all the way there or just stick with my local area and get the help from my current doctor.

I have a notepad and some new ink pens so today I will start my food journal. So far just 2 pieces of double bubble and a big swig of calorie free sugar free flavored water. Other then that nothing yet.

So I just need to start writing this stuff down. So far so good on day one of my food journal.

I was even thinking about doing just some basic yoga stretching while sitting on the floor. And then a short walk a few times a day. Just to get moving.

I have a question while I'm at it. Dose anyone post there daily fitness things on there ******** page at all. like with a group or just in there notes section of there profile. Just to help keep motivated. OR place your goals on there just to help get a extra push if needed.

[Get-n-fit]

Like most people new to lifting and eating correctly, it sounds like you need to do some research. I'd recommend starting here for nutrition:
http://forum.bodybuilding.com/showth...hp?t=156380183

Starving yourself is not a healthy way to lose weight, and most certainly a great way to fail. There's no need to be miserable.

In regards to body weight exercises. At your weight, I'd highly recommend joining a gym and using machines, barbells dumbells. No offense, but doing body weight exercises at your size would be extremely difficult. Start out light, get your body used to working out. As others said, go on walks, try swimming, just start moving as much as possible. Best of luck.

[startingat56]

Take the time to explore this site. There is the body space you can create and you'll find support in here.

Spend a half hour each day wandering through the site, it's a great motivator, make it a goal

Yes it's a sales website, but there are some great people here, with valuable input

I haven't been posting long, but I've been reading for quite a while

I have learned so much here

Much appreciation for all the usual suspects who take the time to contribute, support, and educate .... and call out the bro science