Agree with this. ^ First CRAWL, then WALK, then RUN. You can do all these without a gym membership... at your local park or on a bicycle. Oh, yeah, and... EAT LESS, cut the fast food, and don't ask for seconds, sir.
Listen to "hanger 18" and lift weights... Cardio is good and will train your heart but you need to dabble in simple weightlifting to loose weight. The more muscle you have, the higher you metabolic rate you will have. Just do simple machines after cardio, do back and biceps one day. Then have a long cadrio day. Chest and triceps the next. See cadrio day.. Legs and abs. Do machines so you feel comfortable and don't need a spotter. Do 3 sets each machine with at least 12 reps. By the end it should burn.... Ask the employees what machine works what if they are not color coded or clearly labeled. At your weight and age you should also rocket the elipical, doesn't stress your knees. I have no formal training just saying hat worked for me.
Forgot to say with each muscle group worked that day do at least 3 different workouts. ie chest and triceps do 3 different chest and tri workouts (machines) with 3 sets and 12 reps.......brah!!!!!!!!!!!
at your weight I would avoid exercise to start, it will only cause you to work up an appetite and you will eat more than you burn start by cutting out the sugar in your diet (start with sugary drinks, then sweets), then start reducing/eliminating your other carbs (starches, breads, fries, chips) http://www.reddit.com/r/keto/top/ <iframe width="560" height="315" src="//www.youtube.com/embed/9mIvj6HmHBg" frameborder="0" allowfullscreen></iframe>
First, agree with everybody about diet first Second, I'd reconsider the personal trainer option. Expensive? Yes... But consider you are coming to a BBS for advise. I wasn't in as bad shape as you - 6'1, 200 pounds. But still overweight. My body fat was 23%+. I'm on week 6 with a trainer 2 days a week and it's a HUGE difference. She also gives me homework for the other days of the week. First, trainer knows what to do. Second, and as importantly, a trainer will push you in a way you can't push yourself. Especially for someone not accustomed to pushing themselves yet. Finally, consider this is your life. Do you want to get healthy? Sacrifice something else, try a good personal trainer, just for a bit, to be pointed in the right direction. Finally, short of a personal trainer, I'd suggest less cardio. Maybe two or three days a week do your cardio. But the other three days a week, I'd do just warm up cardio/stretching then incorporate squats, push ups, pull-ups (assisted as necessary), lunges, a back exercise, planks, and other ab exercises. As others have mentioned, exercises that incorporate multiple muscle groups are great. For back and legs, for example, try grabbing some dumbells (maybe 15 pounds) and walk up and down a set of stairs 3x, for three sets. Or plank... It works arms, chest, back and abs.
What usually follows the bolded part is completely opposite of the bolded part. The man wants advice, and this is all you have to say?
hes been bulking brah But yeah just eat at a caloric deficit and as you are just introduce more exercise. it aint rocket science. calories in vs calories out
Yes, particularly if you havent competed recently in competative sport/conditioning, a trainer will help you push yourself alot more than you otherwise would alone. its about spending quality time in the gym, not just time in the gym.
Thanks to everyone for the advice. Will rep good responses. Looks like I have a long road ahead of me. I have eliminated the sugary drinks and the sweet desserts. I now eat half of the portions I used to. Also not eating fried foods. I will work on cutting out breads next. The reason I joined gym is because doctor said to exercise. I feel physically better after cardio. Will start working muscles as suggested. Not looking to get ripped. My physical appearance is not the issue, my health is what's important to me.
In my opinion, cutting some foods and leaving things out is much more difficult than eating LESS. For example, if you want to cut BREADS, you'll have to give up burgers, hot dogs, cookies, etc. By contrast, if you eat LESS, you can still have a burger, but instead of a double-cheeseburger or four loaded hot dogs, you can have a single cheeseburger, and maybe two hot dogs. You're eating LESS, and your body won't have to get used to NOT having the stuff it was used to eating before. Meh, it's worked for me. I see you have the right attitude with "being healthier" instead of "getting ripped". Good stuff, man.
Single cheeseburger with two hot dogs is ballparking around 1000 calories of crazy amounts of saturated fat and non-complex carbohydrates. Not to mention the sides (fries,chips, etc.) and the drink he'd be consuming on top of that. Its better to just quit cold turkey, or at least attempt to ween off. Rather than just eating less of bad food. Cheat days or cheat meals every once in a while is better.
That is funny, but the truth is I did do FOUR loaded dogs with fries and coke quite frequently and never gave it a second thought. James Coney Island is my favorite. Not any more.
I'm down to TWO hot dogs per sitting, myself, sir. I eat a lot less now. I may not have lost a lot of weight, but I feel better with energy and less of a beer belly... maybe I've gained muscle?
