Hey guys. I'm 280 pounds and 28 years old. Ignore the age 52 lol. I have 2 25 pound dumbbells and a treadmill. I'm shy to go to the gym.
What would be excesses I can do with the dumbbells to help lose some fat. Also a good treadmill time to do everyday?
|
Thread: New guy who wants to lose weight
-
08-09-2022, 05:37 AM #1
-
08-09-2022, 05:46 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
Have a read of the "basics" sticky thread. It's going to be all about your diet and controlling calorie intake.
Exercise is important too. It's very limiting have fixed weight DBs but you could put something together using this article:
https://www.strongerbyscience.com/no-gym/
Just pick an exercise for every major body part. You can't go too far wrong, all you are really trying to do is prevent muscle loss during dieting and it's hard to get that wrong at your current weight.
-
08-09-2022, 05:57 AM #3
-
08-09-2022, 06:03 AM #4
If you're 280 lbs, you're eating way too many calories. Probably at least 1000 more calories per day than you should be consuming.
If you keep eating that much, you won't see the results from exercise alone. Keep in mind that exercising makes your body demand more energy and that may increase your appetite. So make sure you are not eating extra food to compensate for your extra exercise, because that would just be a wash.
First, and foremost, you should be tracking your calories accurately, every day; track everything. Use an app, pen/paper or a note app on your phone, whatever works for you. Once you get in the habit of doing that, then add in the exercise next.
-
-
08-09-2022, 06:10 AM #5It's going to be all about your diet and controlling calorie intake.
If you're a professional swimmer and can burn 3-5x more calories per hour than the average person, maybe it is worth. But for the average person, it's more time efficient to just eat less than to eat more + and have to do cardio an extra 2 hours per day.
-
08-09-2022, 06:14 AM #6
- Join Date: Sep 2013
- Location: Saratoga Springs, New York, United States
- Posts: 24,908
- Rep Power: 431549
As been said, adding *any* regular physical activity is going to help a ton. Read the stickies as Suffolk said.
Get yourself a food scale and start measuring/tracking your intake to see what youre really eating. Dont forget liquid calories if youre not drinking 0 calorie drinks.
It can be ridiculously easy to lose weight once you have a handle on your caloric intake. Your body is a thermogenic process. If you consume fewer calories than you expend, you will lose weight.
Source: former fatassMFC
Misc Cologne Crew | **BBC** | Aventus Friday Crew
RIP YGST
-
08-14-2022, 04:55 AM #7
-
08-19-2022, 07:01 AM #8
Bookmarks