What exercises should I do?

I haven't worked out a day in my life so have no idea as to what type of exercises to do in order to get into shape/lose weight. Does anybody know some good exercises or know of any good guides to follow?

Currently 5'11 250lbs. I have my own treadmill so any good suggestions on weights would be helpful too.

 

Others will be able to help more, but really its not just exercise its a full lifestyle change.

Regular exercise will be a a good part of that, but also consider you'll need to factor in other changes such as diet etc if you want to lose the weight, but more importantly keep it off afterwards.

Because its a lifestyle change, i would personally recommend trying to find a form of exercise that you enjoy. If you enjoy it then it won't feel as much of a chore and you'll more likely stick to it long term.

 

I agree. I forgot to mention I already follow a meal plan so now trying to find some good exercises to do.

 

Try think of what sort of exercise you'd find fun. Personally im not really into running or jogging, but i've taken up golf myself which from the outset doesnt sound like it'd be much exercise since its a stereotypical game for older people, however a round of golf is like 12,000 steps and according to my fitbit uses up around 1800 calories on average - and i enjoy it.

You'll burn calories lifting weights anyway if you'd rather do that, but simply increasing your steps to over 10000 a day will help you shed some lbs.

 

If you want to lose weight then focus on eating fewer calories than what your body burns. Calories out > calories in.

To help with that, you can incorporate more cardio per week. So find a machine you enjoy doing and do that x amount of times per week.

Keep in mind that 1 pound of fat is around 3500 calories. That means if you take in 500 calories less per day it will take 1 week to lose 1 pound. Losing weight is a marathon, not a sprint.

 

I would've never thought a round of gold would burn that many calories honestly. I love sports but havent really played golf other than just hitting a ball at the range, I might try that out! Appreciate it.

True. Thank you!

 

The vast array of excercises out there and what you could do is absolutely endless and it’s so hard to narrow down what will work for you! First and foremost do something you enjoy, if you enjoy running, run. If you enjoy lifting weights, lift weights. Never be afraid to try something new and not like it, atleast you’ve tried it.
Something I was told at 16 when I was a bit chubby and had no interest in the gym/ didn’t know what I was doing. ‘Doing something is better than doing nothing’ I’m not saying try to bench 500lb, but if you’re in the gym you’re already doing better than researching about it, that’s what I mean!

Dependent on the time you have free in the day depends on the things you could try out, as I said before start with absolutely anything, if you enjoy it win win, but anything is better than nothing
If you’re short on time focus on HIIT training / Intervals. Honestly type it in on google there is ENDLESS guides / workout guides on HIIT training.
If you lack motivation to start something we did a lot when deployed is something called ‘INSANITY’ you can google it, it’s basically a workout video which solely relies on body weight, honestly it’s really fun, the guy is interesting and it’s 30 mins out your day, your whole body will hurt and you’ll sweat like you’ve never sweat before. If you lack ideas this can be great!

Otherwise try hitting the gym! Most gyms provide inductions to show you how equipment works, you don’t need to be a sted head to start and again, training any muscle group is still better than sitting at home! Never be afraid to try something new! Don’t lift heavy, always focus on technique! If you’re really struggling with a machine / technique, never be afraid to approach a PT to ask for help, any good PT will jump at the chance to help someone improve! Everyone is always afraid to ask people for help in the gym and especially the big guys but I promise you, anyone with anything about them will always jump at the chance at bettering you. There’s always the few dicks, but in general most people in the gym are happy to give a few seconds of advice for technique!

Whatever you enjoy and end up doing, never forget one thing, don’t ever be afraid to try something new, no two people will enjoy the same excercises! Everyone working out is on the train to achieve on goal, to get fit. Where you are in that journey will be different but never be afraid to ask, everyone is on that same journey!

 

At least walk over 30 minutes minimum a day

focus on wall squats or squats, along with planks and mountain climber.

More so work on ground work then just weights, watch videos like "Full body workout" on youtube and use them as a guide/instructor, it'll help and push you more then you would going off your own routine.

All the best!

 

walking/jogging/bicycling and push ups, sit ups, pull ups (if u cant do pull ups, jump over the bar and come down as slowly as u can, also hanging on the bar is good too)

 

cardio, cardio, cardio.
combine it with a proper meal plan and you'll see decent results sooner than you think.
goodluck to you

 

I personally don't agree with the full-out cardio approach. Unless you're training for ironman or long distance competition, you can incorporate a fair amount cardio into a more built out weight training / HIIT (High intensity interval training, think running suicides or working with kettle bells in short but intense spurts) and see an incredible amount of change. In the end, high intensity interval training will give you the absolute most bang for your buck in terms of changing your physical composition.

 

1 Hour cardio is more than enough if just starting out. Depending on current fitness level i would start off doing general walking on an incline for at least 20 minutes. Once that becomes too easy, increase speed/incline.

You can mix this up with some general exercises, press up etc between.
I would suggest doing opposite group of muscles when lifting, and cooling down with a 5 minute steady walk at the end

 

You should start with powerwalking in a high tempo and start with that maybe 25minutes per day and build up into an hour per day and then try to run for 7 mins and walk and repeat

After awhile when you're feeling stronger you should start hit the gym and if you have any friends that does know how to properly pull weights right take some advice rather doing it right than trying to pull heavy!

Good luck mate, the start is always the hardest

 

This might seem like an obvious answer but if you watch some credible youtubers who actively train you will learn a lot.
Even though alot of influencers are on gear they still can help lay the foundation of good eating and specific exercises to do.

Jeff Nippard (Science Based)
Steve Cook
David Laid (Not sure if he's natural though lmfao)

 

Start doing some kind of exercise you like to do. If you don’t like doing something you will most likely quit before reaching your goal.

 

Just any basic weights. Maybe adjustables so you can get started and see if you like it. They are pretty cheap too.

 

This one too. Be willing to try some new things too, you really might get surprised.

 

Walk regularly on the roadside is the best exercise. I usually try to follow it.

 

Just walk 10.000 steps daily to keep your health much better. Trust me it will impact your life in a better way to lose weight and have better menthal health.

 

Consdiering I finished my journey of losing 30 kilos and changing my lifestyle a lot I have few tips for you guys
1) If you will lose body fat and all you'll do is cardio/diet without strenghtening yourself you'll lose body muscle aswell. Of course - you'll be more fit, but your body composition will be worse than years ago. You have to do some lifting and it takes time to learn how to exercise properly - just accept it.

2) Calories deficit
You have to estimate your body's needs for calories, it's determined by your body muscle, height, activity, lifestyle. Some people need just 1,5-1,8K kcals per day, some people need 3K+. You can't live on 1.5k calories diet while you need 3k+, that kind of lifestyle won't last even single month.
Deficit of 7000-8000 kcals gets you 1 kilo of fat loss. That means if you eat 600 calories per week less than you need you can count on 0,5 kg per week loss, that's 2 kilos a month.
You can get that deficit by just eating 600 calories less - and it's easier in my opinion or by cardio session at 120-130 heartrate for an hour - in this case it costs you an hour of life per day

3) Weight monitoring - don't do it everyday in the beginnig. Measure it once a week
Don't take results into the count in first 2 weeks of diet/exercises etc. Your body will be in new situation and it'll need to adapt itself a little bit, you'll lose some water, you'll lose some glicogen that'll falsify your results in the beginning. There will be fluctuactions of weight during the period - sometimes you can gain 2 kilos out of nowhere due to e.g. water retention after eating some heavily modified food.
Weight always in the morning, at same time, before eating anything. Take measures of your waist, belly-button area, legs, biceps, maybe chest. Note it all week by week and you'll see if you are going into right direction.

4) Diet breaks / refeeds
If your obesity is big you don't need to do diet breaks or refeeds for really long time. While being in caloric deficit your body after some time (not immediately) uses bodyfat to keep you alive. In long run it's stress for your body and you need a "Reset" from time to time to calm your body down form constant stress that comes with reduction.

5) Don't do cheat days, do cheat meals.

6) Diet has to be set of new habits, not just responsibilities. It has to be doable, not forceable.

7) Measuring the weight of your food IS A MUST. Sometimes bread from one bakery allows you to make 3 sandwitches and it will weight 200 grams, sometimes 200 grams from other bakery will be just 1.5 sandwitch. Measuring it is a must.

8) You can add cardio/walking but as accessory or alternative to diet. Just diet + cardio will speed up the weight reduction problems but it wont save your body muscle that you'll lose in reduction process.

9) diet doesnt mean you can't eat things you like. I was eating kebabs, pizzas - just rarely and get back to diet immediately after that. Don't torture yourself about eating something that you shouldn't, everything is made for people - just use it wisely. Losing fat doesn't mean you will never take a look on pizza ever.

10) Meals - as I said above, do that what's doable, not that's what recommended in superfit recipes. Make diet suit you, don't suit yourself into the diet.
Do you like toasts with cheese and ketchup? You will eat them.
Do you like rice with chicken and mexicano sauce? You'll still eat it.

11) Exercise - make strenghtening yourself primary goal rather than using it as a tool to weight reduction.
Squats, deadlifts, bench pressing are literally mandatory.
Use free-weights in the beginning, dumbbells, kettels.
More BPMs/heartrate = better for losing weight.
1,5-2mins max break between exercises
8/10/12/15 reps is not a must. Sometimes 5 is just fine, sometimes 100 is okay. All depends on weight you are operating with.
Try not to use too much machines that isolate muscles, you don't need it. You need to take care of your core, stabilisation, posture, good habits in everyday motion (e.g. clasped stomach and not having your head above heavy object that you are going to pick from the floor). Focus on these techniques to exercise properly and after some time you'll do it automatically in everyday routines that'll save you from back pains etc.



My diet in the beginning at 102 kilos was set on 1800 Kcal/day (and it was kept until ~82 kgs), next reduction (After a break of course) was at 2300 Kcals/day.
I had 3 strength trainings per week (mostly mobility in the beginning due to my sitting lifestyle), each training was 1hr and 15mins
I was walking my dog twice, sometimes 3 times a week for 40-60mins max
If I knew it's that fucking easy, it'd do it long time ago. It's all easier than you think guys.

My little before and after





If you need some help HMU, I've bought ~200 hours of personal trainings + digged myself a lot into knowledge of that topic.