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Question about exercise routines for overweight.

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Updated about 4 hours ago
Created June 18, 2014 at 11:14 PM

Hello.

I'm basically very, very out of shape. Aside from hearing from what I consider trustworthy Paleo-oriented sources that HIIT exercises often give the best results, I don't really know much about exercising in general. I weight 280 pounds, don't really have a lot of experience, body mobility and flexibility, nor do I have, or really enjoy using exercise equipment.

So, here comes my question; does anyone here know any good hassle-free HIIT weight-loss indoor exercise routine with really simple movements that someone like me could try? Youtube video links would be especially useful.

Thanks.

F291857fa12a0291688ea994343156dc
690 · July 04, 2014 at 8:10 AM

Someone who gets tired standing for 5 minutes. Someone who is 5.8 feet tall, 49 inch waist.

yeah, 10 burpees just might.....

5c8849f93f97a042f246bfa3534f93c7
0 · June 21, 2014 at 11:46 PM

Seems pretty interesting, but yikes, it's expensive. Probably even more considering the importing. My budget is more on the tight side, so I'm not sure I can afford that for now. Thanks for the link though.

Cf08ad26759fdd206a2c9f9385080a57
1005 · June 21, 2014 at 1:47 AM

Hey, I'm the same way. Eventually, I want to get to some sort of yoga class for socializing and switching things up, but for practicality, all you need is a dvd player and some comfortable clothes.

Not to throw out any product endorsements, but I thought this was a really cool approach to yoga. (I call it Bro-ga.) http://ddpyoga.com/workouts/ That's the guy who helped Arthur reinvent himself.

Looks a bit like this:

https://www.youtube.com/watch?v=F_6DMKyiAXc

https://www.youtube.com/watch?v=SU5YJYag_2M

You can get up to zone 3-4's just during the simple movements. Great stuff.

5c8849f93f97a042f246bfa3534f93c7
0 · June 20, 2014 at 11:52 PM

Yeah, once you reach a certain weight, it's hard to do almost any official activity without doctor approval. And most of my experience with doctors and their low fat/calorie policies have been....terrible, to say the least.

Also. Sorry, even though I said HIIT, I would say it's more like something limited to doing any feasible exercise fast enough to make tired in less than a minute, and keep that up for another 20 seconds, or a little longer if I'm feeling good. I don't feel confident to push myself for longer than a couple of minutes yet, though I haven't felt bad at all so far.

5c8849f93f97a042f246bfa3534f93c7
0 · June 20, 2014 at 11:24 PM

These two exercises seem more up my alley (based on these videos here, and here). The squat is pretty similar to what I'm currently doing already. Question about the plank pushup though; would it work if I tried that in bed? I haven't tried lying or sitting down on the floor in a while now, but, I had a lot of difficult getting up from the floor last time I did that. If the bed is no good, I guess I could try that too sometime soon, however.

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26182 · June 20, 2014 at 12:41 PM

burpees will do nothing for you at this point. body weight squats, pushup position planks (then slowly lowering yourself) , etc. focus on progression

6e09555349d00cd7f5579745e315b17b
0 · June 20, 2014 at 10:51 AM

That's why I said his base should be low intensity longer distance stuff like morning walks and bike rides after dinner...

I don't think 10 burpees is going to kill anyone.

3ce6a0d24be025e2f2af534545bdd1d7
26182 · June 19, 2014 at 10:20 AM

Stationary bike, not a road bike

Medium avatar
10214 · June 19, 2014 at 10:13 AM

I didn't go into a gym to lose 50 lbs. My doctor wouldn't sign a waiver for me to join a health club because of his liability if I had a CV event. High intensity exercise for short periods isn't a very good weight loss strategy and could land you in the cemetery if you're obese.

Medium avatar
10214 · June 19, 2014 at 10:00 AM

Do you have access to a pool for slow lap swimming? At your weight mindless, repetitive, low level activity will burn fat steadily. But you have to put in the time.

F291857fa12a0291688ea994343156dc
690 · June 19, 2014 at 4:37 AM

Fat loss of ~8 pounds per month is very good. You didn't get fat overnight and you won't lose it overnight eight. I lost 30 lbs in ~ 7 months, you're losing fat ~50% faster, that's more than fast enough.

In another 6 months you'll be ~50lbs lighter!

How about some details...age, height, weight, waist, gender????

8819942abbe81717f2f5a3739a464823
15 · June 18, 2014 at 11:27 PM

This is a good question. I look forward to seeing what kind of replies you get.

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12 Answers

3c9771c12e5fc824602d6baffae23a02
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0 · June 24, 2014 at 2:38 AM

HI.

I totally understand where you are coming from. If you are unable to do much yet, I would make that the first thing that drives you. If you can, right now, it is important to just get moving. So, maybe a goal will be walking to the end of your block and back. Expand on that.

You don't want to strain your heart too much and you know what they say, weightloss is 80% diet, 20% exercise. Most important is to lose weight around your heart.

I've long since been a fan of websites like kimkins because there are alot of women who have been there. I need to go cleaner than the low carb they recommend (food allergies), but I love the approach and think it is doable within paleo. The biggest question in my mind remains only healthy fats???

Articles I've read say 180% more weightloss in groups that ate healthy fats than didn't, but there are those who really support low-fat. Anyway, different conversation.

But don't do more than your body can handle. It's a marathon, not a race. As you feel better and stronger, add to your routine slowly!

All the best!!!!

5c8849f93f97a042f246bfa3534f93c7
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0 · June 20, 2014 at 10:19 PM

Since my new post just now didn't seem to have any issues, I guess this one got mod checked because of too many notifications marks, which I didn't really pay attention to at the time, since that's usually the easiest way to reply individually. So I'm deleting my old post, and re-posting it without the notifications. Sorry if I caused any problems; I'm still not used to posting in forums of this type.

CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?

BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.

thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.

paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.

DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds at least XD.

Cf08ad26759fdd206a2c9f9385080a57
1005 · June 21, 2014 at 1:47 AM

Hey, I'm the same way. Eventually, I want to get to some sort of yoga class for socializing and switching things up, but for practicality, all you need is a dvd player and some comfortable clothes.

Not to throw out any product endorsements, but I thought this was a really cool approach to yoga. (I call it Bro-ga.) http://ddpyoga.com/workouts/ That's the guy who helped Arthur reinvent himself.

Looks a bit like this:

https://www.youtube.com/watch?v=F_6DMKyiAXc

https://www.youtube.com/watch?v=SU5YJYag_2M

You can get up to zone 3-4's just during the simple movements. Great stuff.

5c8849f93f97a042f246bfa3534f93c7
0
0 · June 20, 2014 at 10:03 PM

My most recent response to everyone else is currently waiting on a mod check. The same may happen to this one as well, but I'll try responding for now anyways.

@Matt 11, It's mostly the pressure I feel on my feet, legs, and especially on my back that really get to me; if I hold on to something for a couple of seconds every minute, I can reach around 12 minutes before I need to rest for a bit. But I agree that's definitely not normal. It actually doesn't matter if I stand still, walk slowly, or really fast, the limit is about the same. So I usually walk at normal, or fast speed. Because of that, I normally go to places by car with the air conditioner on max output, and try to avoid walking out in the sun because the heat is too much for me. So I probably can't walk around the block yet.

With all these restrictions, I guess the safest bet is to try walking around inside the house with some music on, and increase my radius of activity as I can, as well as try any of the exercises suggested here that seem feasible to me right now. I'm actually doing a lot better than before really; a while back, when I walked around, I would start breathing hard with my heart racing as soon as I went over my limit. And now, other than the heat, and pressure on my back, etc, everything else feels mostly normal.

32f5749fa6cf7adbeb0b0b031ba82b46
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41544 · June 20, 2014 at 1:30 PM

I know "chronic cardio" is frowned upon, but a "Couch to 5K" program is good stuff. Take it slow, repeating weeks/workouts if they're too hard, you'll progress through them eventually. Make sure you can briskly walk 30 minutes first. I consider a 5K to be a minimum level of cardio fitness, it's a 30 minute low-intensity workout.

EDIT now that I've seen your response:

Dude… you gotta do something and it may very well be boring, but not being able to stand for more than 5 minutes is not normal. Couch to 5K running doesn't seem likely for a while now. Walking even if it's boring as hell will improve your cardio fitness. Walk around the block twice, do that morning and evening. Or walk 5 minutes, then walk another 5 minutes. Or plug in some headphones and walk away from your door for 2 sounds, then back (another 2 songs). Push yourself.

Also, weight loss is primarily related to diet. If you can't exercise now, then 50 pounds from now, you will.

5c8849f93f97a042f246bfa3534f93c7
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0 · June 20, 2014 at 12:43 AM

@CDone, Ah, that could work. Too bad my room doesn't really have a lot of space, and stationary bikes are too expensive where I live. Not to mention that most of the stationary exercise gear around here seem to have a 200 lb limit anyways :-( . Would a mini stationary bike work for me?

@BobK, I'm 18, 5.8 feet tall, 49 inch waist, Male. I know that's how it usually goes, but the fat loss really decreased a lot compared to before when I pretty much didn't even have to exercise, so it's a bit frustrating.

@thhq, Nope, no swimming pools readily available, I'm afraid. That would probably be my favorite activity though.

@paleot, That was really inspiring-- thanks for sharing the video! I'm still not sure about Yoga though; I don't really like being seen by other people when I'm exercising, and I'm not confident I could do it by myself without supervision yet. Plus, I'm usually too impatient for slowing down and/or relaxing in general, and the time commitment to learn the basics seems pretty scary, though that could be just my prejudice from lack of experience and knowledge talking.

@DawnseyDoll, it could just be my prejudice speaking again but, I think I feel the same way about Pilates; I look at yoga and Pilates less like just exercises, and more like disciplines I guess. If I had more mobility and heat resistance, it would be interesting to try out a class for both to see which worked best for me, but that will probably have to wait another 70 pounds XD.

Cf08ad26759fdd206a2c9f9385080a57
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1005 · June 19, 2014 at 6:12 AM

If you're looking to improve mobility / flexibility, you should work some yoga into your game plan:

https://www.youtube.com/watch?v=qX9FSZJu448 (Never give up!)

448c39675ede6150c888dd8fba927102
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0 · June 19, 2014 at 4:59 AM

I have done tons of exercise. I highly reccomened pilates. It has totally changed my body.

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0 · June 19, 2014 at 3:50 AM

@Bobk

Unfortunately, I can't stand up for very long; about 5 minutes or so. My heart doesn't really race much with that; I just start feeling I can't be up for a lot longer and sit down as soon as I can; taking about 1 minutes before I can do that again. Still, even if I could walk for an hour, I think I would die from the boredom, lol.

I don't really have any places with stairs I can keep going up and down available, though that + tracking app would be kind of fun to try if I lived in a 2 floor house, lol. The main reason I started thinking about exercise, is because my weight loss slowed down a lot in the last 5 months or so (about 7-8 pounds a month), and because HIIT doesn't seem to take a lot of time. The idea of doing any kind of exercise for more than 20 minutes without a computer or something to read/watch at the same time seems really boring for me, so I'm not confident I could really commit to anything like that for the long run.

Congrats on reaching your goal! I'll check the 7 minute workout out later then. :)

@CDone

The main problem is that I get tired really fast, and it's too hot where I live. Plus, I myself generate a lot of heat, so the resulting heat after any exercise session pretty much limits my exercising to when I'm back home inside my air conditioned room, or within walking distance from it. I don't really feel bad even after my custom exercise routine, but without an air conditioner around, I probably wouldn't be able to stand the heat (I'm really weak with heat from before I even gained weight). So I would say bike rides are probably out for me right now.

3ce6a0d24be025e2f2af534545bdd1d7
26182 · June 19, 2014 at 10:20 AM

Stationary bike, not a road bike

Medium avatar
10214 · June 19, 2014 at 10:00 AM

Do you have access to a pool for slow lap swimming? At your weight mindless, repetitive, low level activity will burn fat steadily. But you have to put in the time.

F291857fa12a0291688ea994343156dc
690 · June 19, 2014 at 4:37 AM

Fat loss of ~8 pounds per month is very good. You didn't get fat overnight and you won't lose it overnight eight. I lost 30 lbs in ~ 7 months, you're losing fat ~50% faster, that's more than fast enough.

In another 6 months you'll be ~50lbs lighter!

How about some details...age, height, weight, waist, gender????

3ce6a0d24be025e2f2af534545bdd1d7
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26182 · June 19, 2014 at 3:07 AM

You should lift heavy weights. Luckily for you, you are a heavy weight. Body weight progression is the way to go until you are comfortable putting load on your body (this could take 6-9 months). The primal blueprint fitness program is decent.

If you want to do hiit, do it on a bike, then elliptical, than on the road (again, this is going to take some time ~9 months to a year). Your body is not ready to take the pounding of a good track workout. And start simple, no tabata or super 8 for you. After a 5 min warmup, 10s 90-95% effort, 1:00 recovery. Do that 4-8 times. When you get up to 8, start increasing from 10s to 20s to 30s. Then start decreasing the recovery from 1:00 to 20s.

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690 · June 19, 2014 at 3:00 AM

Yes... walking is boring (alone) but I lost ~30 (220 to 190) only walking.

You need about 10,000 steps a day...get app for your smartphone that tracks them via the onboard accel.

If you want intensity.... stairs. You can adjust the intensity to suit by adjusting your rate of climb.

Your current exercise sounds fine...I'm not sure how exactly it would compare to an hour of walking.

Now that I've lost the fat I've wanted... I use the 7 minute workout to maintain muscle. I'm too lazy to do a long weight workout. Research the 7 minute workout and you be able to compare it to what you;re doing. There is a long research paper the fellows who compared 7 minute high intensity to a tradition workout ....check it out.

Added 6-20 I havent seen if the OP added any stats,...age, height (5' 9" or 6' 3"?

I think some of the answers & comments may not be applicable to someone who is very overwieght and out of shape. The OP says he has trouble standing for 5 minutes. Starting a low level and ramping up slowing is the safe thing.

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0 · June 19, 2014 at 2:37 AM

Well, I find just walking kind of boring; I generally would like something that gets me tired in about 2 minutes and makes my heart race as much as (safely) possible. I'm not sure if my form is right, or if there's a "correct" form for it, but what I'm currently doing is standing on the same spot, squatting down (not too much) with a 2 pound weight in each hand and bringing my arms back down to squat. I do that for about 2 minutes at a relatively fast speed before I get tired and stop for about 4-5 minutes until my heart stops racing. I do this "exercise" for about 2-3 sessions in a row occasionally. Do you think this is better or worse than walking in this case?

Although I heard about the burpee exercise before, I didn't know what it looked like (I'm not an American actually), is the one in this video ( http://www.youtube.com/watch?v=YBX0GPTJ8lE ) the correct way to do burpees? If so, I'm not sure if I can do all the movements in that just yet; leg movement is probably where I'm the least confident, I would say. I'll would like to try that when I get a bit better though. Would you happen to know a variation of it that requires simpler footwork?

3ce6a0d24be025e2f2af534545bdd1d7
26182 · June 20, 2014 at 12:41 PM

burpees will do nothing for you at this point. body weight squats, pushup position planks (then slowly lowering yourself) , etc. focus on progression

6e09555349d00cd7f5579745e315b17b
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0 · June 19, 2014 at 1:09 AM

I would take a two pronged approach. You need to add some low intensity high volume exercise to your life. Think leisurely walks on the beach, or after dinner bike ride... That's your base. You need to season that with some high intensity stuff. Start simple, 10 burpees (whichever variation you can manage) every morning.

At your level of fitness, you could easily go a year without ever having to enter a gym or touch exercise equipment, and you could still see drastic gains by becoming more mobile and getting your heart rate racing once in a while.

Medium avatar
10214 · June 19, 2014 at 10:13 AM

I didn't go into a gym to lose 50 lbs. My doctor wouldn't sign a waiver for me to join a health club because of his liability if I had a CV event. High intensity exercise for short periods isn't a very good weight loss strategy and could land you in the cemetery if you're obese.

5c8849f93f97a042f246bfa3534f93c7
0 · June 20, 2014 at 11:52 PM

Yeah, once you reach a certain weight, it's hard to do almost any official activity without doctor approval. And most of my experience with doctors and their low fat/calorie policies have been....terrible, to say the least.

Also. Sorry, even though I said HIIT, I would say it's more like something limited to doing any feasible exercise fast enough to make tired in less than a minute, and keep that up for another 20 seconds, or a little longer if I'm feeling good. I don't feel confident to push myself for longer than a couple of minutes yet, though I haven't felt bad at all so far.

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