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Whats the best workout for overweight people?
Poll: Whats the best workout for fattys to lost weight?
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qcraftsman
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Come on all. check the poll out
nicker57
New member
Well cardio is the way to go for fat burning, But you also gotta remember that some people are so fat that they cant do extreme cardio. For someone that is obese I suggest starting a diet, start the diet off slow so that you arent just going cold turkey, but after about a week of easing into it go to a very strict diet. Also go for a nice hour walk 2-3 times a day if possible. If you start something to fast when your extremely out of shape your just gonna hurt yourself. Start slow, and as you feel the walking starting to get easier start trying to speed walk or jog. Dont rush yourself or again, you will get hurt. Its a slow starting process but can be done with hard work and determination.
I myself started at 270 back in feb, and am now down to 220-230 (depending on the week) and i feel absolutely amazing. I get compliments from all of my family and friends, and have gained a new found appreciation for myself. I can look at myself in the mirror now and be happy with what i see.
Best of luck,
I myself started at 270 back in feb, and am now down to 220-230 (depending on the week) and i feel absolutely amazing. I get compliments from all of my family and friends, and have gained a new found appreciation for myself. I can look at myself in the mirror now and be happy with what i see.
Best of luck,
nicker57
New member
Well see that would depend on what your going for. Being that he said "fattys" that leads me to believe he is talking about obese people. You know most fat people give up on losing weight because they dont see very much improvement very fast. Its best to start off losing as much weight as you can, and then moving up to starting to gain muscle mass.
Wanna insure an obese kid stays obese is putting him on a routine that you wont notice change from for awhile. I give this advice because I was personally in that boat. I know what its like and how easy it is to give up.
stephen4327
UGK
high intensity workouts, 3-4 sets with reps at 20. btw sets do stairs, or get on a bike and pedal for 2min(hi intensity).. then go straight into ur next set until ur thru with workout.
after workout 30min of cardio
after workout 30min of cardio
pbhardbody
New member
qcraftsman IMO to best answer your question we need some more information. Stats like - height, weight, age, any health issues, training experience, weight loss goal, diet are all needed to be able to answer the question specifically for you. It would also be helfpul to know what period of time you have gained the weight over.
I recently lost about 53 lbs over a 6 month period and then have maintained my weight for another 6 months.
Weight gain is usually caused by a combination of declining hormone production, stress, and improper diet.
If you prefer to PM me the needed info, instead of putting it in this thread, feel free to do so.
I recently lost about 53 lbs over a 6 month period and then have maintained my weight for another 6 months.
Weight gain is usually caused by a combination of declining hormone production, stress, and improper diet.
If you prefer to PM me the needed info, instead of putting it in this thread, feel free to do so.
LintRoller
New member
Depends on what a fatty is considered to be. To a leaner person a fatty can be a person @ 10-11%...
qcraftsman
New member
phardbody,
ok so i am 32 years old, 5' 10" 290lbs around 45% bodyfat. i am on blood pressure and cholestorol meds also slight anxiety med. I have always been an atheletic guy, but just a big boy. i have the football player type of body. was always one of the strongest guys on my teams growing up and still strong as an ox i feel. most people who see me in person think i am more like 215-220 lbs. i am stocky looking with a gut and fat ass, big legs and more of a fat ass. lol...
so my goal is to lose a lot of bodyfat obviously and would like to get down to 230lbs or so from my 290 now. i am a sloppy eater. horrible and that has always been my problem. i have no problem putting the work in the gym, if i only had the sam dedication to a diet. that is my main problem.
help me out here...
ok so i am 32 years old, 5' 10" 290lbs around 45% bodyfat. i am on blood pressure and cholestorol meds also slight anxiety med. I have always been an atheletic guy, but just a big boy. i have the football player type of body. was always one of the strongest guys on my teams growing up and still strong as an ox i feel. most people who see me in person think i am more like 215-220 lbs. i am stocky looking with a gut and fat ass, big legs and more of a fat ass. lol...
so my goal is to lose a lot of bodyfat obviously and would like to get down to 230lbs or so from my 290 now. i am a sloppy eater. horrible and that has always been my problem. i have no problem putting the work in the gym, if i only had the sam dedication to a diet. that is my main problem.
help me out here...
LintRoller
New member
Bodybuilding as well as losing weight is about 90% diet. If you aren't eating enough/correctly or eating too much you won't reach your goals.
Get dedicated.
pbhardbody
New member
Thanks for the added info. It helps a lot.
First - you get your weight down and you can probably go off the blood pressure meds, and the cholesterol statin. Even is your cholesterol is still "off" you may be able to resolve it with OTC fish oil, red yeast rice, etc.
Weight loss is 85% diet, 15% exercise. That's not what most people want to hear, especially someone who has always eaten sloppy... but that is the candid reality.
Sure you can get lipo, but if you dont clean up your diet, you will put all the weight back on in only a couple years.
Ill bet you've tried diets over the years too. You probably lose weight but after you go off the diet you gain it back. That's because you go back to eating what you were eating before the diet.
To lose weight and maintain the weight loss means lifestyle changes. No more fast food. You have to plan your meals.
Now none of it is hard. And the good news it that once you get down to the weight you want to be, and are maintaining it, you will be able to go out and enjoy a sensible meal from time to time.
Brown rice, chicken breast, oats, egg whites, protein shakes, sweet potatoes -- that needs to be your diet. Now you need to figure your macros, and then divide it out over abt 6 meals if you can, and eat an equal amount every 2 - 3 hours. Eliminate carbs after 6 pm other than veggie carbs. Anything with sugar - do NOT eat. Anything white do NOT eat (ie white rice, white bread, white potatoes).
Do you drink alcohol? If so, how often and how much? Alcohol can tend to increase estrogen in men, which then prevents your testosterone from doing what it is supposed to, including things like regulating your weight.
IMO you should train 5 - 6 days a week. Right now I suggest you do high reps low weight so that you see more weight loss sooner. If you do low reps, heavy weight you will keep your body in an anabolic state. This will cause it to hold onto the weight you have to give you the strength you need.
To avoid this do high reps, low weight.
IMO you initially need to do as much cardio as you are weight training. Do 10 minutes of cardio to warm up and elevate your heart rate during your weight lifting. Then lift. Once done, do the balance in cardio. So for example, if you train for 45 minutes, then do 10 minutes of cardio to start, and then do 35 minutes of cardio to finish up.
I do NOT suggest running for cardio. You are a big guy and it can easily cause injury which will set you back. Inclined treadmill, and stair stepper are both great.
There is one other route you could consider. You could do a medically supervised diet as a way to drop 30 lbs in a hurry to really kick start your transformation. There is an HCG diet that is for both men and women.
I have a buddy that works at an HRT clinic, and they prescribe the HCG and diet to people who want to lose a large amount of weight - ie 15 lbs in 20 days or up to 34 lbs in 40 days.
If you want, PM me your first name, and an email address and I can put you in touch with him. He can explain the details.
Diet and cardio (right after you wake up) is the best combo if you really want to drop those flab fast. If you're too heavy to run, then take a brisk walk for an hour a day every day (nonstop on a treadmill first thing in the morning) even during your lift days. Once you can run, run every other day. For me, dieting without cardio is too slow.
qcraftsman
New member
phardbody,
thanks so much man!!! i do drink and need to stop or just slow down a lot. i can do that. also what are the macros?
thanks so much man!!! i do drink and need to stop or just slow down a lot. i can do that. also what are the macros?
pbhardbody
New member
You're welcome. food macros are a breakdown of how much of your diet should be carbs, proteins, and fats based on your goals.
Go to fitday.com and create a free account to calculate your macros and log them.
KidnKorner
New member
If you had to pick between cardio and strength training, strength training will have a bigger impact.
squatzilla
New member
Fasted cardio!! Period.
squatzilla
New member
Also look into something like the Adkins diet principles.
KidnKorner
New member
+1 on the fasted cardio
Strength training has the upper hand though
Strength training > Tabata > HIIT > Target Heart rate/steady state cardio.
nicker57
New member
This is what I tried to explain. Yes exercise helps burns calories which helps fatloss, but the main thing is your diet. If your really fat and main concern is to get rid of the fat, your best bet is a very low calorie diet and cardio. I lost 50pounds in 3 months be only eating 500-800 calories of healthy food a day and running 2 miles and walking 4.
bigswole95
New member
You lost all that weight do you have any access skin hanging or did it tighten up?
polarbear1134
Banned
Don't like any of the choices you listed.
1) Lifting with cardio after will probably work best.
2) How often depends entirely on your body and if you are using or not. Someone who is using can work out 5+ days a week hard, where a natural who truly works out hard will be burnt out and sore for days afterwards leaving them more likely to only be able to do 2-3 times a week. Pretty much every day that your muscles are not sore go work out but do not work out on days where your muscles started off sore already. If your muscles never get sore then you are not working out, you are playing in the gym.
1) Lifting with cardio after will probably work best.
2) How often depends entirely on your body and if you are using or not. Someone who is using can work out 5+ days a week hard, where a natural who truly works out hard will be burnt out and sore for days afterwards leaving them more likely to only be able to do 2-3 times a week. Pretty much every day that your muscles are not sore go work out but do not work out on days where your muscles started off sore already. If your muscles never get sore then you are not working out, you are playing in the gym.
polarbear1134
Banned
There are about 20 forums of this diet. They all involve eat 500-1000 calories a day and take X which will make sure you lose fat and not muscle. HCG is the original but there are tons of them. All the weight loss comes from the super low calorie diet. The real question becomes can HCG cause all the weight loss to be fat only...from what I have seen in others it does help reduce muscle loss but doesn't prevent it. Phentremine and a medium AAS would work the same way and produce greater results. The Phen would cause the calorie decrease and the AAS would keep your body from chowing down on the muscles.
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