Fitness question

[Nocturnal]

Ok so since I often get teased and treated differently due to my over weight problem I plan to do something about it.

However, each and everytime I try to start running, even doing the coolrunning.com couch to 5k plan, I experience a lot of pain. Pain as in out of breath, trying my hardest not to faint. I mean it's so much stress on the body for a beginner that it actually pushes me away from ever coming back to it.

So I want to know if this is ok to do for a newbie who is 5'6" 230lbs.

I am not obese by any means. I have a gut and that's about it.

The way I want to start off is, slow.

I have a gym membership to 24 Hour Fitness but I rarely ever go due to me being burnt out from those first few visits.

Now, I'd like to start again. I would like to start by walking on a treadmill. Is this acceptable form of exercise?

I plan to walk for say a mile each day on the treadmill in hopes it can get my cardio system going just a tad bit. Then I will try and make it up to say jogging for a few minutes until I get tired but not until I get profusely tired and feel like I can no longer go. Then I will mix it up between jogging and walking jogging and walking. I do not have a set time I'd like to follow so I'm just wondering if this will be ok. I want it to be at my own pace meaning if I feel tired, I stop. If I don't feel tired (from just walking) then I start to jog a little faster until I feel tired. Will this up my endurance any?

Will I notice improvement in my cardio workouts?

The main goal here is to lose weight. I'm 230 right now MY ideal weight is walking around at 155-160lbs. So that leaves me wanting to drop 70lbs.

I know diet plays a gigantic role in my weight loss program as well. Right now I'm eating humongous amounts of rice each and every dinner. I mean I eat huge scoops. I'll try and take pictures of how much rice I eat tonight. I know this is a huge factor in my weight gain as well. I also drink about one Pepsi a day.

Anyways, the main point I'm trying to get at and ask is will I lose weight and gain endurance if I just walk on a treadmill for a mile every other day for a month? Will I be able to start jogging a mile with rests/stops in between after a month of walking on a treadmill for a mile each session?

Cliff Notes

-I'm a fatty, tad bit overweight, need to lose weight
-Plan is to walk on treadmill for a mile every other day for a month
-Question: Will I gain stamina so that I can advance to running on the treadmill for a mile straight
-The End.

 

[Geekbabe]

70-80 extra pounds is a bit more than a "tad overweight" and could be putting a lot of extra stress on your heart.

1st thing you need to do is go see your doctor,have cardiac stress testing done,get the medical go ahead,you might also seek a consult with a personal trainer/nutritionist

 

[Excelsior]

The recumbent bike may not be a bad idea for you. Biking should be easier for you, but still burns calories. Id bike for 30min a day if I were you. You could lose weight by simply doing that.

Cut out the pepsi, and most will say eat less rice (and I agree).

 

[amcdonald]

here's a solution. quit being a pussy.

 

[Nocturnal]

Originally posted by: Geekbabe
70-80 extra pounds is a bit more than a "tad overweight" and could be putting a lot of extra stress on your heart.

1st thing you need to do is go see your doctor,have cardiac stress testing done,get the medical go ahead,you might also seek a consult with a personal trainer/nutritionist

I tried the personal trainer route. I had one when I signed up for 24 Hour Fitness. He killed me. I mean he made me not want to go back and see him again.

 

[Nocturnal]

Originally posted by: amcdonald
here's a solution. quit being a pussy.

I don't understand. How is this helping any? This post was not to vent about my over weight problem. It was a simple question as to if my training regimine is any good and will it benefit me.

Please keep your troll remarks out of my thread, thank you.

 

[Gurck]

The formula for your optimal fat-burning heartrate rate is (220-age)*0.70 to (220-age)*0.85. If you're not used to it, do 5 or 10 minutes 3x a week to start, slowly building up to a half hour at a time or more if you're up for it.

 

[Judgement]

Originally posted by: Excelsior
The recumbent bike may not be a bad idea for you. Biking should be easier for you, but still burns calories. Id bike for 30min a day if I were you. You could lose weight by simply doing that.

Cut out the pepsi, and most will say eat less rice (and I agree).

I second using the bike instead of running for people who are first starting off

 

[dmurray14]

where is it? am i FIRST?

www.geekfitness.com

i win

 

[Nocturnal]

When you use the bike do you have to go at an extremely fast pace or does normal peddling do just as good?

 

[Nocturnal]

Originally posted by: dmurray14
where is it? am i FIRST?

www.geekfitness.com

i win

I figured that this forum gets much more traffic than that site so I opted to post here. Thanks for the option of posting my question there, though.

 

[Gurck]

Originally posted by: Nocturnal

Originally posted by: amcdonald
here's a solution. quit being a pussy.

I don't understand. How is this helping any? This post was not to vent about my over weight problem. It was a simple question as to if my training regimine is any good and will it benefit me.

Please keep your troll remarks out of my thread, thank you.

Keep in mind the recent poll where the .. was it 14-20? age group on ATOT outnumbered even 21-26(?) by around double.. it's to be expected from the kids, best to ignore it.

 

[Judgement]

Originally posted by: Nocturnal
When you use the bike do you have to go at an extremely fast pace or does normal peddling do just as good?

I would go at whatever pace allows you to ride for 25 minutes or so, faster peddling will help but you might need to work your way up to it.

 

[amcdonald]

Originally posted by: Nocturnal

Originally posted by: amcdonald
here's a solution. quit being a pussy.

I don't understand. How is this helping any? This post was not to vent about my over weight problem. It was a simple question as to if my training regimine is any good and will it benefit me.

Please keep your troll remarks out of my thread, thank you.

I am referring to you getting discouraged because running makes you exhausted. Its supposed to.
You will gain endurance over time.
If you are 80lbs overweight I have no doubt that it really sucks to run on a treadmill.
I'm sure your legs are exhausted within a few minutes, assuming your heart can keep up.

Weight loss sucks. working out sucks.
Especially when you first start after being out of shape for a long time.
You have to keep at it (i.e. quit being a pussy).
Sorry for the harsh word but I hear this all the time.

I'd try swimming, or maybe an eliptical machine, but walking a few days a week is not going to do much.

 

[Dacalo]

5'6" and 230lbs? I don' think that's consider "a tad bit overweight" as you put it.

Walking a mile is nothing. Try walking 2 miles at least. Walking is not stressful to your body so you can do that longer than jogging.

Stop eatting "huge humungous amounts" of rice. Eat proportionately and decrease the amount slowly. If you get hungry later, drink water.

I am 5'7" and 140lbs and I am trying to get into shape myself. My main diet is rice as well, but I try not to overeat.

Start slowly and stick with it. That is awesome that you made your mind to get into shape. :beer:

 

[BlueWeasel]

Have you considered weight training, instead of just cardio? I don't think it would be as painful for you as running (not necessarily easier), and studies have shown that it can help to lose weight faster than cardio alone.

 

[Nocturnal]

LOL@ you all thinking I'm morbidly obese. Ok I'm chubby. Not a tad bit but chubby.

 

[Ness]

The solution I have found to work for me is to start a couple weeks ahead of time on a reformed diet... then start exercising. Without a diet that matches your workout you'll be working against yourself.


Also, one of the reasons people lose weight is because they push themselves. The more effort it takes to do the work, the more calories you are going to burn. The amount of weight you lose is directly related to the effort you put into it.

If you are getting out of breath just jogging/running, then stop when you can no longer take it... rest a bit.. then continue. Its all about building up your endurance. Walking is not physically taxing on your body, so it's safe to say that only walking won't build you up. A light jog may be fair, though.

There are two ways to get good habits when it comes to breaking yourself in.

1- find a group of friends, co-workers, family members, etc that are willing to take on the same task and use each other for support. Go work out together, not alone. It's harder to cheat if someone else is watching.

2- reward yourself for completing a daily routine. But not with food, and not with skipping on other parts of the routine. Treat yourself to a movie, buy yourself a book, a CD... this method is a little harder because it requires that you have the willpower to not just blow it and do whatever your reward is even if you don't complete your routine.

 

[Excelsior]

Originally posted by: Judgement

Originally posted by: Nocturnal
When you use the bike do you have to go at an extremely fast pace or does normal peddling do just as good?

I would go at whatever pace allows you to ride for 25 minutes or so, faster peddling will help but you might need to work your way up to it.

Exactly. Try to do it HIIT style. Peddle at a comfortable pace (then depending on the type of bikes they have) every 4-5 minutes raise the strength from low to high (simulating a hill/incline) and peddle at the same "speed' for a minute, the turn it back down for the next 4-5 minutes (repeat for as long as possible, 30 min is fine).

I guarantee that if you do this every day, and decrease your caloric intake to say, 2000 or less (preferably 1500-1700) that within a month you will lose at least 15lbs and your legs will look more toned and you will be able to jog on the treadmill better without the extra 15lbs and stronger legs. There is no need to do it every other, maybe after the first day, but you should be able to go every day just fine.

 

[notfred]

Maybe try biking or swimming instead of running. They're both good cardio workout, but not as stressful.

 

[Nocturnal]

Originally posted by: BlueWeasel
Have you considered weight training, instead of just cardio? I don't think it would be as painful for you as running (not necessarily easier), and studies have shown that it can help to lose weight faster than cardio alone.

I actually would love to weight train. The thing is 24 Hour where I go to has a lot of people using the weights constantly. Especially at the time I go. The times that I do go are the only times I'm available to go. Also they have a lot of those muscle heads that just constantly look in the mirror. I've seen them pointing and laughing at a few people before. I would also have to start out with just the bar or something. I'm not that strong.

 

[Excelsior]

Originally posted by: Nocturnal
LOL@ you all thinking I'm morbidly obese. Ok I'm chubby. Not a tad bit but chubby.

Well..I am 5' 9" and ~220, and I consider myself more than chubby. I have at least 40lbs of extra fat on my body, and that makes me sick.

 

[Balt]

Originally posted by: Excelsior

Originally posted by: Judgement

Originally posted by: Nocturnal
When you use the bike do you have to go at an extremely fast pace or does normal peddling do just as good?

I would go at whatever pace allows you to ride for 25 minutes or so, faster peddling will help but you might need to work your way up to it.

Exactly. Try to do it HIIT style. Peddle at a comfortable pace (then depending on the type of bikes they have) every 4-5 minutes raise the strength from low to high (simulating a hill/incline) and peddle at the same "speed' for a minute, the turn it back down for the next 4-5 minutes (repeat for as long as possible, 30 min is fine).

I guarantee that if you do this every day, and decrease your caloric intake to say, 2000 or less (preferably 1500-1700) that within a month you will lose at least 15lbs and your legs will look more toned and you will be able to jog on the treadmill better without the extra 15lbs and stronger legs. There is no need to do it every other, maybe after the first day, but you should be able to go every day just fine.

Yep. Stick with the bike for now. Even if running weren't giving you chest pain, being overweight and jogging can put too much stress on your knees. Make sure you have a system and goals in place, even for the bike, though. Know what tension level you are using, how far and fast you are peddling, etc. and try to improve on that from week to week.

 

[amcdonald]

Originally posted by: Nocturnal

Originally posted by: BlueWeasel
Have you considered weight training, instead of just cardio? I don't think it would be as painful for you as running (not necessarily easier), and studies have shown that it can help to lose weight faster than cardio alone.

I actually would love to weight train. The thing is 24 Hour where I go to has a lot of people using the weights constantly. Especially at the time I go. The times that I do go are the only times I'm available to go. Also they have a lot of those muscle heads that just constantly look in the mirror. I've seen them pointing and laughing at a few people before. I would also have to start out with just the bar or something. I'm not that strong.

Join a different gym. There's no point in paying to work out in a place where you feel uncomfortable. That will give you 1 more reason to not be in the gym.

You should pick up weight training ASAP. Get a trainer from the gym to show you how to do exercises so you don't feel/look stupid. Those muscleheads were probably laughing at someone training incorrectly.
Screw everyone else in the gym. You are there to get in shape. You deserve everything just as much as they do. Just make sure you learn the etiquette.

 

[BlueWeasel]

Originally posted by: Nocturnal

Originally posted by: BlueWeasel
Have you considered weight training, instead of just cardio? I don't think it would be as painful for you as running (not necessarily easier), and studies have shown that it can help to lose weight faster than cardio alone.

I actually would love to weight train. The thing is 24 Hour where I go to has a lot of people using the weights constantly. Especially at the time I go. The times that I do go are the only times I'm available to go. Also they have a lot of those muscle heads that just constantly look in the mirror. I've seen them pointing and laughing at a few people before. I would also have to start out with just the bar or something. I'm not that strong.

I know it's tough, but you've got to start somewhere. If you weight train, and go at it hard for 3 days a week, you'll lose weight and tone up at the same time. One hour in the gym would give you time for a good weight training workout and still leave 20 minutes or so for cardio (running, biking, etc.)