I want to help my mom lose weight and get in shape. She is almost 60 and very overweight. So I am going forward with a paleo diet, intermittent fasting and daily walking.
I would also like to include intense exercise 2-3 times a week, building up to intensity and stress as we go. However, with her current physique many things I would do (push-ups, pull-ups, squats, planks, etc) are out of the question.
Can anyone suggest good whole body bodyweight exercises that a very out of shape person can do? I have a few already but would like to have a a lot of options.
I've helped several large friends lose weight, and was once large myself....
Lose most of the weight First.
Just eating right will melt off the pounds fast, then once not as overweight, walking will rip off more... Then you should start looking at intensity. Let her body heal before you start putting it thru acute hormesis(one of my new fav words) :)
Trying something similar myself with my mom. Good luck! I just gave her "homework" watching videos of Taubes and Lustig and going through Sisson's Primal Blueprint 101. As for exersise she is walking and untill she takes off some real weight that should be fine.
If she could read Dr. Harris' blog, PaNu, it would give her assurance that eating Paleo will help her.
Please, please follow Stephen-Aegis' advice about her losing weight BEFORE she starts exercising! It is dangerous for older people, especially those who are very overweight, to exercise before they lose weight. Following Dr. Harris' PaNu recommendations will help tremendously.
There are several older women who post at the forum at PaNu, if she is interested in reading some testimonies from those of us who eat Lacto-Paleo. There are also several women over-55 who post at the Dirty Carnivores forum.
I hope this helps. All the best to you.
It's all about scaling down the basics moves (push ups,pullups, etc.) so she can do them
here are a few ideas. Pick some exercises and make her do them. Make sure she listen to her body and that she Doesn't go to failure. Take it slow. Even if it's just 5-10 minutes at first, no need to rush it.
I also included progression moves (not really for your mother (stick to the first moves) but for anyone who wants to train bodyweight, I figured it could serve others as well) :
Wall pushups -> pushups -> close pushups -> 1 arm pushups
Horizontal rows (scale it so most of her weight is supported by using a bench) -> Pullups with feet on a bench -> pullups -> 1 arm pullups
Bench dips -> dips
Squat using a chair -> squats -> jump squats -> ''rolling'' pistols -> pistols
Knee raises -> Leg raises -> hanging leg raises (until parallel with the ground)-> Knees to elbows -> hanging leg raises (toes to the bar)
Planks on knees -> planks -> L-sit
It's a good idea to make her walk a lot. A few stretches here and there, and most importantly, make sure to support her (motivate her, etc.).
exercise bike. 5 min warm up. 30 sec semi-sprint. then slow til she catches her breath. don't do it again for a week so you can see its effect on her. ease up or ramp up slowly based on how she recovers in that week. work up to 3 30 sec sprints with recovery in between. but first is she ok for exercise? any problems with blood pressure? blood sugar?
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