First day at the gym as a obese person, what should you do?

[Anonymous]

Updates

1 y

What kind of workouts to do

[Staximus]

Swimming is by far the best exercise for big or old people because it doesn't beat up your joints and back, and it burns a shitload of calories. The elliptical, climbing, and stair stepper machine is good, too. Low impact exercises are best until you get down to a normal weight. Lifting weights is ok but don't go hard. Use a weight you can do at least 10 times or more. Exercise makes you hungry, don't give in to the urge to eat more than you should. Eat a lot of chicken, fish, and vegetables. Fruit of you want something sweet. No deep fried food and no food with seed oils. No soda including diet soda (sugar substitutes in diet soda like aspartame mess with your thyroid). No cereal with corn or wheat, oatmeal is good. Eat brown instead of white rice. No wheat except whole wheat. No potatoes, eat sweet potatoes instead. Use only avocado or olive oil. Count calories, eat only 1500 a day if you want to see results. 2000 is ok for an active person of normal weight. Cut carbs, sugar, sweets, and simple carbohydrates. Good snacks are vegetables, nuts, fruit, beef jerky, trail mix, chicken, pork, beef, fish.

[RingOfFire]

Having worked out my whole life I have two recommendations.

1. Start off small. The first thing you have to do is learn the habit of working out. In the beginning it's not even about the workout it's about learning the habit of doing it. Make you work out short so that it doesn't seem like a nightmare every time you have to go and make you not want to work out at all. Work on developing the habit of doing it on a regular schedule and give it priority so that you don't always have excuses for not doing it.

2. Start light and easy. Some exercise is better than none. Don't push it. Again you don't want to make it seem like a horrible experience so that you dread working out. Make it a pleasant experience by using light weights and not so many reps that you make yourself sore. Work up to a more substantial workout very gradually, I'm talking about over a period of months. Don't think of this as a quick weight loss scheme. It's a long-term commitment to exercise for good health. It should be thought of as a lifetime habit. So you have plenty of time to build up your workout. Above all never push yourself so hard that you sustain an injury because that will set your workout back and threaten to prevent you from continuing at all. Just take it easy. Even a light workout is a great start and we'll lead to results.

Start off light and short and focus on not missing a workout. Eventually it will become a habit that becomes easier to do. But you have to keep it up until you hit that sweet spot so that it gets to that point. It will get there just stick with it. After that it will make you feel great because you will see your progress and it will inspire you to do more. You have to light the fire with a match and kindling, not with a blowtorch and a wildfire.

[TheRealPepperPotts]

Start out with walking, and meet with a trainer to make a plan for cardio and meal plans. You might feel awkward and embarrassed at first, but just stay focused and consistent. You might also consider ordering from a weight loss meal service, and here's why: It's one less thing to stress about while you are building your new habits.

Otherwise, get rid of every single bit of junk food and sweet drinks that's in your house if possible, and make sure you have plenty of healthy, quick snacks and beverages around to grab. Make a list of five snacks you can have and how much. Don't beat yourself up if you mess up one day, just get right back on track.

I workout regularly, and I'm at the gym often. If you walked in, I'd be happy to see you and excited that you had the courage to take that step. I'd respect you, and be happy to answer questions (just maybe not in the middle of my set, LOL).

You go, girl!

[jennifer_bloom]

I recommend muscle work outs and endurance progression to build your tolerance and lower your physical parameters so that the process of weight loss can become easier for you. If you are functionally obese, you could exercise at home instead of the gym which will supply you with water and sleep if your medical needs demand it. Tailored exercise is not needed for a beginner and you would not need a gym at this introductory stage of weight loss.

[exitseven]

Do not overdo it the first week. You should look at it as a lifestyle change instead of just a way to lose some weight.
Do not pay attention to the other members. There will always be people that are in better shape. Everyone has to start someplace.
I was a fat kid that everyone picked on. This was before weight training was popular. People that trained with weights were considered weird. This was before Arnold came to America and made it more popular.
I was dedicated to getting in shape. It did not happen overnight but two years later both the football and track coaches wanted me to go out for their teams/

[blueonblack22]

The key isn’t intensity but consistency. You really need both resistance training and cardio.

I would keep it fun the beginning. Get on a elliptical machine and kept it low resistance while watching TV.

But you need a personal trainer to get you started on a program.

[Maybe_Maybe_not]

I would push the front door, or pull, it can be tricky. I would do that because I noticed that people get scared when I stand still in front of a door.

Push or Pull?

[Joshydavid25]

Probably walk on the treadmill for an hour to burn enough calories, and some strength training exercises.. You should probably do those first and then the hour treadmill training, and as you get comfortable do more and go harder.. Looking up workout plans will do you right to help you build discipline..

[MikeTheBartender]

Start with very easy stuff like full body 30 minutes three times a week, ideally cardio five times a week 30 minutes. Remember though the most important thing is not the gym, it is going to be the diet. Unless you can train 6 hours a day, diet is going to be immensely more important than the gym. That's not to say the gym isn't going to help it definitely is, but remember the diet is more important

[electromagnetic]

Focus on you and you alone. Just be mindful of your surroundings in terms of how you’ll accomplish your goals with the equipment available to you but that’s the only thing you need to focus on. Focus on yourself!

[DrPepper12]

Cardio!!! Gotta warm up!! Search around on the internet for a gym routine that would fit your level of health and stamina but not discourage you if you feel you're not making progress. Get a fitness app and Google fit is good but I think (free) My Fitness Pal is much better. Good luck and take pictures of your progress! You'll be very proud of yourself at the end!

[OtterMan68]

see if the gym has free personal training advice for newbies.

Start slow on the treadmill: 3-3.5 MPH 2-4 on the incline. If you feel comfortable after a few minutes, increase the speed to 4 for a couple of minutes then back down to 3.5. Do that for about 20-30 minutes.

Listen to music, books on tape, or podcasts.

[LiamJHayden]

If it is a halfway decent gym, there should be a trainer or a few there to help. Should start off slow and basic, find people who will encourage you, and inore those who are snooty. Real gym rats will be happy to help you out. We all started somewhere.

[AviatorTom]

I would check with the gym staff and follow their recommendations. That should involve something simple and not overly stressful at first, gradually working into harder exercises. Keep the weight/resistance down and don't do too many reps.

[Drewtate]

Don't over do it. Work on walking/running on the treadmill, stepmachine, alpine climber, kettle bell swings etc. You start light and consistently build over time.

[SugarSugarplum]

Talk to a trainer, tell him your goals, and have him come up with a plan for you.

Barring that, get on a treadmill and set it for a brisk walk for 15 minutes.

[Static_In_The_Attic]

Hit The Massage Chair!

[HawkPerception]

I'd be happy to give a free weekly workout routine and diet plan if you give me details about your weight, height, and age. If you're interested, feel free to DM me and I'll send it over.

[Ms_Facesitter]

I would hit the treadmill. You just walk on that treadmill. It's easy and healthy.
You don't have to hit the gym for that. But if you can walk two hours a day. You'll see change over time :)

[mandyfire98]

Focus on cardio but take it slow.

Diet at this stage is actually just as important if not more.

[DryGermanGuy]

If you are obese, it means you have a screwed up nutrition for a long time. And I hope a trainer will explain that to you.

[Sonorous]

What you should do depends on your goals for being at the gym.

[Anonymous]

Sit down with someone at the gym and create a plan, with someone to help you until you're comfortable on your own.

[Alex-Snow]

Congratulate yourself for going to the gym to get in shape. Good for you!

[Alex-Snow]

Ask a trainer or someone who looks friendly. The key is to start out slow. U are not going to loose weight or get in shape right away. It is a marathon not a sprint. Some light cardio is good like a fast walk on a treadmill or going on a stair stepper or bike. Hang in there you need to think long term

[OddBeMe]

Same as anyone really. Steady, slow rhythmic workout. Changing week per week because your body will get used to the exercise.

[beefcakebradybatson]

Don't be too self-conscious, very few folk at the gym are Adonises !!!

[In_Trance]

You should do things that are in accordance with your workout goals

[Anonymous]

Remember the journey of 10,000 miles begins with a single step.

[Jmmmfi4]

CARDIO DEFINITELY... I LOVE THE STAIRMASTER

[justabuddy]

You food intake is critical. But just get started. Consistency is important.

[Nikki1989]

Don't overdo anything at first.

[DeeDeeDeVour]

Hit the treadmill.

[avery58]

Try some light cardio at first

[ProbablyClueless]

I would recommend checking out the group classes

[shortster]

Treadmill. Maybe some dumbbells.

[Kingofkings1992]

You need cardio!!!

[slatyb]

Work out.

[Ladsin2]

Cardio

[JamesRandiDebates]

Wear a mumu.