I'm 5'9 and currently weight 250 pounds, I just meet the morbidly obese category. I have a friend coming over by August 2018 and we plan on hiking/backpacking, can I reach an acceptable physique by then? Also, what exercise should I do, how many days a week should I do it, and how long per session should I do it? Thanks for the help guys, sorry for asking so many questions.
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Thread: Morbidly Obese Exercise Routine
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05-16-2017, 06:40 PM #1
Morbidly Obese Exercise Routine
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05-16-2017, 06:54 PM #2
- Join Date: May 2013
- Location: Manchester, Greater Manchester, United Kingdom (Great Britain)
- Age: 33
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- Rep Power: 2889
The first thing you need to do is get your diet on point as it's vastly more important than exercise (for the sole purposes of losing weight). Even at a fairly standard caloric restriction of 1000 a day you'd lose 2 pounds a week, 8 pounds a month, and over 100 pounds by the time your trip came about. Now it's not that linear and it'll never be that simple, but that should show that yes you can absolutely be in much better shape by then.
As for your actual question, there's plenty of great beginner lifting routines (and lifting is much more important than cardio for this process) such as Fierce 5, 5x5 Stronglifts, Ice Cream Fitness, etc. etc. most of these will be 3 times a week for an hour or less, if you want to do a bit of cardio you can do but it's not needed.
Basically, read the stickies on this forum to work out your dietary needs and then pick a beginner lifting program. Stick to both and you'll get where you need to be.IIFYM
Start Weight : 300
Goal Weight : 200
Aug/Sep Motivation Thread: 262 | 260.8 | 258.8 | 257.2 | 255 | 264.5 | 256.3 | 254.4
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05-16-2017, 09:02 PM #3
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05-16-2017, 09:07 PM #4
I started my cut at the Jan 1, and I'm the same height as you but I started at 260lb. Im now 206ish and feel great. I got a bit weaker tho, but that was cuz of injury. Anyway, I did this through a 1000 cal deficit and lifting 3 times a week. 2000 cals a day is fine for weight loss. I think dyingathesist meant that you should subtract 1000 cals from your maintainence, which should be around 2900-3000 cals if u workout 3 times a week.
you just have to be consistent at it and not give up. don't expect a noticable change anytime soon. It's been 4.5 months for me and I look the exact same despite losing over 50lb (tho others say i look like i lost a little, and my pants size has gone down 2 sizes)
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05-16-2017, 09:21 PM #5
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05-16-2017, 10:14 PM #6
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05-16-2017, 10:18 PM #7
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,213
- Rep Power: 451500
NUTRITION
This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.
BASICS
Spoiler!
Sources and More Information
Spoiler!
TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.
Why You Should Not Make Your Own Routine
How To Perform Basic Lifts
Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs
Calisthenics routines
Spoiler!
SUPPLEMENTS
Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.
This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.
Protein
Spoiler!
Multi-Vitamins
Spoiler!
Fish Oil
Spoiler!
Creatine
Spoiler!
BCAAs
Spoiler!
Fat Burners
Spoiler!
Pre-Workouts
Spoiler!
Meal Replacements/Mass Gainer
Spoiler!
CLA
Spoiler!
Glutamine
Spoiler!Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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05-17-2017, 12:45 AM #8
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Forget about exercise calories, they are a bonus, it's far easier to eat 100 less calories than it is to burn them.
I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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05-17-2017, 01:13 AM #9
- Join Date: May 2013
- Location: Manchester, Greater Manchester, United Kingdom (Great Britain)
- Age: 33
- Posts: 1,158
- Rep Power: 2889
As I said, cardio isn't important. Your weightlifting is much moreso. The 1000 calorie deficit comes from your food - Bullock's provided this information but basically you find your TDEE which is the amount of energy you burn through your BMR and your energy expenditure and then reduce it by 1000 in order to cut 2 pounds a week.
Cardio is good for increasing your expenditure if need be but it's much less important than getting your diet and lifts on point.IIFYM
Start Weight : 300
Goal Weight : 200
Aug/Sep Motivation Thread: 262 | 260.8 | 258.8 | 257.2 | 255 | 264.5 | 256.3 | 254.4
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05-17-2017, 04:24 AM #10
I think you seem a little confused on the calorie front. You can google a website that will help you work out your TDEE (total daily energy expenditure), I would choose your activity setting as "sedentary" to get the most accurate reading. Whatever figure this returns you, likely close to 3000 for your size (just an estimate though) means that's how many calories you need to maintain your current weight. Eating that exact amount means you wouldn't gain or lose weight, even if you did no exercise whatsoever (although don't take the figure as gospel, it is an estimate using a formula and SHOULD be close, but all bodies are different). So say you have to eat 3000 to maintain your current weight, subtract 1000 means eat 2000 calories per day. This would put your defecit at 1000 calories per day and should (on average) mean you lose around 2 lbs per week, even without exercise. Add in exercise too and you can lose even more.
Important thing to remember is that your TDEE will decrease as you get smaller, so don't stick to the same figure forever if you want to keep up your rate of progression. Hope this helps.Getting back into it!
Start Weight (2015): 312 lbs
Lowest Weight (2018): 168 lbs
Current Weight: 250 lbs
Goal Weight: 161 lbs
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05-17-2017, 07:36 AM #11
Thanks for your guidance, everyone, it's greatly appreciated! Just curious because some of you are saying it's less important, I should continue with the cardio to increase stamina for hiking, right? I currently use the elliptical because it's low-impact as the treadmill hurts my bones because of the weight. Whenever I get to a more appropriate weight, I am going to use a treadmill.
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05-17-2017, 09:37 AM #12
- Join Date: May 2013
- Location: Manchester, Greater Manchester, United Kingdom (Great Britain)
- Age: 33
- Posts: 1,158
- Rep Power: 2889
You can keep doing so for general fitness etc. just do it on your days off from weightlifting or do it AFTER your lifts. Use it as a cooldown and to build general health, don't let it impact your lifting.
I actually went hiking/backpacking around Central America a couple of years ago and when I first went I was 285 pounds or so and hadn't worked out in forever - it was hell for the first month, really struggled with the heat and the physical exertion and wasn't able to enjoy it nearly as much as I should have. You've got a lot of time to get ahead of this, spend the next year working hard on yourself and it'll be so worth it.IIFYM
Start Weight : 300
Goal Weight : 200
Aug/Sep Motivation Thread: 262 | 260.8 | 258.8 | 257.2 | 255 | 264.5 | 256.3 | 254.4
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05-17-2017, 11:06 AM #13
- Join Date: Apr 2017
- Location: Texas, United States
- Age: 28
- Posts: 285
- Rep Power: 583
OP it's not as hard as you expect.
For example. You can eat a whole bag of salad and thatd be 20-30 cals without dressing. I use salsa as dressing. So add like 5-10 cals (if that). Thats a full afternoon snack when I'm cutting weight.
Don't be eating stuff like potatoes, fried food, beef, etc. Meeting that higher caloric deficit wont be a problem.
Stick to CERTAIN greens like green beans, asparagus, which you can eat a ton of for low amount of calories.
then stick to chicken and fish for proteins.
Eat where you want to be, not where you're at.
In terms of cardio, the elliptical is fine for now. Just don't get lazy, like resting you're arms on the non-moveable portion, or going real slow. You still want an increase heart rate. If you can, try to fast walk or jog on the treadmill to build up that stamina and push yourself.
Hope this helps some!Fierce 5 U/L Workout Log: https://forum.bodybuilding.com/showthread.php?t=173977781&p=1493098341#post1493098341
Please leave comments/feedback.
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05-17-2017, 02:25 PM #14
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