Beginner's Advice

Hi there.....

Never been to this board before, but I'm ready to start exercising.  I have yo-yo'd a bit after dropping 150 pounds, and right now I am at 306 and dropping again after attending the OH conference in California.  I need to add exercise, though, and I am totally clueless.

What are some suggestions for a 300+ pound male, age 36, to get me going?  I have a gym membership which I have yet to really use, so I have access to all machines....

Thanks in advance!

 

 Hi Jon,  welcome to this board.  There are lots of folks that are more expert than I, but I can tell you what I did at around 300.  

I would walk as much as possible and use the Elliptical machine, working your way up to being able to do it with a good fat burning heart rate for about 30-40 minutes.  Once at that level, I started jogging/running regularly.  Alot of folks use the couch to 5k program - I basically just started a mix of jogging and walking until I was able to jog a full 2 miles, and then added on.  Once I got to this point, I almost never use the elliptical machine anymore, just the treadmill and running outside.  Of course by then the weight was around 240 or so - that elliptical is a lot easier on the knees, at least for me.  

As far as weight training, I was lifting all along.  I am a big believer in this guy's site:  http://scoobysworkshop.com/  and I learned a lot from there.  I started with a modified version of the beginner's plan, now I use the intermediate plan.  The downside is body weight exercises are kind of tough for big dudes.  

Anyway, hope it gets you thinking, I am sure others can give lots of other advice and the link for couch to 5k program.

Lots of walking early on, work your body up to being able to run or jog
Here is the couch 2 5k program http://www.coolrunning.com/engine/2/2_3/181.shtml
You can do the c25k program with a walk and a fast walk combo, walk and jog combo or a jog and run combo.  I have used it on the treadmill, outside, on the elliptical trainer and on the stationary bike.  It's basically just an interval training program that gradually progresses you through the program.  It starts off easy so that you have success early on.  Early success will keep you motivated.  It does get harder as the weeks go on, but if you find it too hard, then just go back and do the previous week again until you are ready to move on.

If your knees give you problems, you could try cycling or swimming, those are much lower impact and you can still get a good cardio workout.

However, don't do just cardio.  Make sure you keep up with the muscle building resistance workouts.  I went 100% into running and I lost a lot of upper body strength.  It has been an uphill battle to regain it and I'm still not there. 

Congrats on deciding to hit the workout routine and start dropping the weight again.
Keep us updated on how things are going for you.  We have a daily thread where people post their workouts.  I find that this helps keep me motivated and honest.

Don't get discouraged if it seems hard, or if someone else seems to be doing much more than you.  Everyone starts somewhere and everyone progresses at a different weight. (Now if only I could take my own advice.)

Scott

Hey Jon,

Welcome!!! I believe we met briefly at the convention... I think you were wearing a yellow Hawiian Shirt? Anyways... There have been some great suggestions, I would just again reitterate www.c25k.com to get you going. Again, welcome to the board, and stay around, jump on the daily workout thread and ask your questions any time. Have an awesome day!

How about some water aerobics? It's very low impact!