Trying to get my life back

[Tiny005]

I'm just gonna throw this out there, I learned about this site through watching a video of a guy that was bigger than I am(which was hard to believe). But I'm a huge guy, I stand 6'3" and right now I'm down to about 584lbs. At my heaviest I was around 620lbs but have been working on getting that down. I have started going to planet fitness to get some exercise in, when I started I was only able to walk about 5 mins or so with the speed set at the lowest (1.1). I've been about to walk about 15 min or so with the speed at 1.4 now, and am feeling much better about going. Right now I'm working on building up my stamina so that I'm able to walk a bit more. But I also wonder if I should be lifting weights a little while I'm there, or even going back later in the day to do some light lifting. When I was in high school, I lifted on a reg. basis. Even after high school, I was lifting for a number of years 5 days a week. But then I started driving truck, and I just let myself go. Now I'm paying the price for that. So I ask what you guys think, should I spend some time lifting a little to get into a program at the gym, or should I continue just working on the tread machine till I get a little more stamina built up? Thanks for your advice, and your time. JB

[dazlittle]

if you are cleared by a physician to exercise, I would say absolutely incorporate some resistance exercise.

Congrats on your weight loss so far.

[DCSpartan]

YOu need to consult a doctor first. Best of luck, this is the best decision you will make!!!

[Iceman1800]

Start hitting the weights today. Great job so far.

[Mark1T]

Hit the weights and do the treadmill. Both.

Keep posting here or start a journal in the O35 area. We will cheer you on.

All the best.

[Tiny005]

Yes, I've talked to my doctor, and he gave me the go ahead to start lifting if I felt I could do it.

[tblodg15]

Yes, start light with just a few sets as you are also building up stamina on the treadmill and continue to do both cardio and lifting. It is a slow process so the key will be sticking with it but you have won half the battle by getting started!

[bayrider]

Congrats on the progress to date, nice results. I agree with the others above, now is great time to add some weight training without going too crazy. Start slow so the body adjust to the new activity and add both weight and exercises as you progress. Good luck!

[crupiea]

1- see a doctor to get cleared

2- get your diet squared away. When i started the last thing i wanted to hear was this. I thought there was no way in hell i could ever do this.

Its actually the easiest part. You can lose all the weight you want without working out at all if you are smart about it and eat the right stuff.

Ok , down to the meat and potatoes.

I lost about 130 lbs, not as much as you but I didnt need to lose as much, same theory.

Weigh in- If you dont know where you are starting, you wont know if you are making progress. Take it for what it is, its just a measurement. You dont try on shoes and feel bad because you need a bigger size, it just is what it is.

Weigh in weekly like it or not. Dont get emotional about it, Its a scientific thing, if they never took measurements and such, they would never make discoveries.

1- Start this week by writing down everything that you eat, every bite. Dont do anything but this, dont change anything, dont modify it, dont do anything but write it down. Do this for 7 day Break it down to breakfast, lunch, dinner, snacks, whatever it is yo eat and drink.

If you cannot do this step and be HONEST about it. you will fail. Be honest with yourself. The time for hiding and excuses is over.

2- Week 2. Eat the same thing as last week dont change anything, just start looking up the calories of what you are eating. Takes some reserach but whatever, its really just another line item in your journal. so just do it. get used to writing down everything you eat only this week, you look up the calories as best as you can.

3- Week 3-

Now eat the same thing, all the stuff you like in the portions you like but start thinking about where you can possibly trim some stuff out here and there, here and there is the trick. Not starving to death eating salad like a little girl but maybe 1 slice of bread instead of two. This will give you an idea of what the hell is going on with your thinking and you will begin to understand that you can trim some simple stuff out and still make progress.

4- Week 4

You been writing stuff down for 3 weeks and thinking about it but really have not made any changes. This week focus on a bit of meal planning. Think about it. You dont really love the crap you eat now, no one really does. Hel, you could have gordon ramsey feeding you meals 3 times a day but would still want a big mac. Start working on actually planning out some meals and targeting a calorie range you want to be in. This seems like a challenge but its actually the funnest part.

Once you have done week 4- just repeat it until you get to your goal.

Notice i did not even get into working out. Exercise is for your health to build your heart and lungs up. Do it the same way, baby steps. small changes.

The trick for this whole thing is to not force it. Push it but dont make yourself do something like bootcamp. hell, I was in the navy for 20 years but would have never done it if it was bootcamp the whole time.

I want you to look up Burn the Fat Feed the Muscle by Tom Venuto. If you look around you can find a free download. Great advice. Pretty much what I outlined here but also adds in goal setting.

Set some realistic goals and get used to hitting them. When was the last time you hit a goal? Exactly.

Hope this helps.

[Tiny005]

Great advice, I have been keeping a journal of my food. I use the MyFitnessPal app that I have downloaded to my phone, and after each meal I put in everything I eat and drink. I have to weight in every week at my wound care clinic so that's a givin. I've been keeping up with what I've been eating, and have seen a dietitian with another doctor. That's what has helped me get the 40lbs off so far. I've got a long way to go, but I'll take them small steps. Also I'll keep a journal on this site like the other person suggested. I'm gonna look up that book, and will give it a read, as reading is a favorite pass time for me Thanks again for the tips, JB

[JeremyM07201978]

Nice job getting started and great progress! Keep it up!

[YoelDovid]

In your position, I would say to incorporate something like circuit training before the walking, rather than strength training/heavy lifting. It's much more aerobic based and your focus should really be on fat loss.

Well done for taking the first steps, and best of luck for the future!

[Jtbny]

You've gotten some solid advice so I'll just say great job and keep the momentum.

[OldFartTom]

Rome wasn't built in a day, although results may be faster at the very start, don't be disappointed when progress is slow at times. That's how it will be, stick with it...

Weight fluctuates, so if one day your scales say 2 lbs up on the day before, don't get depressed - this will happen even if you are on-track.
Either weigh every day (at the same time) and only worry about the weekly average (trend). Or maybe just weigh once every 2 weeks and put the scales out of sight. Do whichever is least stressful for you.

If you have bad day and don't stick to anything (not saying this is a good thing but)... life happens sometimes. Don't get stressed and think it's all over everything is ruined, it's just one day, get back on the wagon.

Don't try to sprint, pace yourself for a marathon, if you try to go fast you won't make it. Small slow steps forwards.