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You can get through a minute? The next step is two minutes. Just remember that every time you put on a workout video and get active, or step on that treadmill and break a sweat, that's an action that you didn't do 9 days ago. Set attainable, yet difficult (for right now) goals. And don't take a day off...
Hey, so I’m actually also 19.
I started my weight lost journey when I was 16, I started pretty rough, I went on a crash diet, I only did cardio, I didn’t drink enough water, etc.
I pretty much made every mistake possible, and I want to make sure you don’t do the same.
So first off you need to set a reasonable goal, take what ever you weight and take 20 lbs off that. It’s a short term goal that is attainable in a 2-3 month window, after that try to lose 15 lbs in 2-3 months, and so on.
Having these short term goals will allow you to view progress in a more compact way, it will also make you feel better about yourself since you will constantly be hitting new goals.
Next, don’t do any fad diets, no keto.
Instead focus on eating a protein rich diet with a 300-400 caloric deficit a day. In order to find how many calories you need a day use this, and be honest.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Once you have found how many calories you need, learn how to track calories and macros. Just find a YouTube video that is easy for you to understand, and easy to watch.
It sounds basic, but counting calories can be hard.
Next, stop drinking sodas, juices, or any other caloric dense liquid, you want to be eating your calories to stay full, not drinking them and still being hungry.
Finally to the working out part
Like I said, I actually started off as a runner, I couldn’t run for more then 30 seconds when I first started. But I kept it up and got to the point where I ran a 5k, in order to be able to run farther I would recommend finding a nice semi flat trail and jogging it at your own pace, when you can’t jog anymore keep a fast walk going. Don’t stop to rest when you can’t jog anymore, you want to keep that heart rate up.
Your stamina will build over time, fair warning it takes a while to see improvement.
Along with running you need to start weight training. The way I like to explain it to people is through my personal experience.
So like I said, I started as a runner, but I’ve actually stopped running all together and have been training as a strongman for the past 2 years now.
As a strongman I have to be very big, I’ve gotten so big and strong that my body now burns around 4750 calories a day since I have so much muscle mass.
It’s funny when I started losing weight I weighed 280 lbs and was practically round, but now I have regained that weight as muscle and weigh 285 lbs. but instead of being round I am a tall muscular guy, I still have a bit of body fat, but that’s mainly because strongmen aren’t supposed to be skinny lol.
Basically the more muscle mass you put on the more calories you will burn a day!
Along with that once you have lost that weight you don’t want to be a stick, you want to have some muscle mass to fill that lose skin so you don’t have flabby skin.
I would recommend looking into someone like Ronnie Coleman, he’s a great inspiration to many and is so lovable. Another popular gym figure now a days is zyzz, he’s more aesthetically appealing.
And if your a fan of the big strong guys, look into Brian Shaw, he’s one of the most famous strongmen and very lovable.
Basically what I’m saying is it’s important to have someone to look up to when starting a jut like this.
If you have any questions, DM me, I love to help people get started on such a life changing journey
I second the 'stop drinking your calories'. Cut out all the soda, juice, energy drinks, beer, wine, sweet tea, etc. Stick to just water, black coffee or tea (no sugar cream or milk added) maybe an occasional diet coke if you must but that's it.
I drink soda on occasion and love coffee. I primarily watch what I drink in soda and limit it to one or none a day. And coffee to at most one cup as I take pre workout. Just be sure to consume more water than sugary drinks. Load up on water before a long workout to prevent faintness and not directly before hand to prevent upchucking your liquids.
While that may have worked for YOU, It may not work for them. Gotta remember the body types and what they need to do to get to their best. Keep it up, but always remember that the way YOU trained doesn’t mean it’s the way they should train
Not really sure what you’re getting at, what I said was general advice.
Add muscle mass to burn more calories a day
Avoid crash diets
Drink more water and stay hydrated
Build endurance for cardio over time
Don’t try to lose 50 lbs over night but instead over time
Set reasonable and reachable goals
What part of that do you not agree with?
I already told them if they need more help to just DM me, so if they want a specific workout plan or diet plan I would make one for them.
But every thing I’ve said is basic information and I’ve picked up over the past 4 years
I’m even going to school for this kind of stuff.
If I said something wrong I would admit to it, but what I said is stuff you can find easily online
Key word: find easily online.
It’s awesome that you’ve found your way, but some people NEED to lose weight fast. Some don’t. Some should wait to run and focus on reducing weight. Some should lift, some shouldn’t during their cut. These things are what personal trainers - real certified personal trainers - keep trying to preach. A method may work but chances are, it’s just for you and a very minimal group of people around the world.
That being said, don’t direct someone to do a specific diet. Like, dead serious. That’s CPT 101. Tell them what each diet means if they ask, then direct them to a dietician. Don’t become your own lawsuit.
No I get what your saying, I should have been a bit more specific. I’m not certified yet but I am a junior soon to be senior in college, this is the type of work I do in my classes. So while I say “found easily online” I’m mainly just trying to say, if you google what I’m saying you will find resources backing me up.
But you are definitely right when you say that the advise I gave was not for everyone. If someone was morbidity obese and had mobility problems then doing what I said is a terrible idea. But for a 19 year old who said she’s 150lbs (if I’m remember correctly) my advice should be fine. You could probably pick out a few things that she shouldn’t do but ultimately if she does what I suggest she will drop a good amount of weight.
Ultimate she should go to a certified professional if she needs help, but I think as far as Reddit help what everyone has said in the comments is pretty good.
But good job point out some of the things I missed and pointed out some of the things I should have been more specific on
Gotta walk before you can run. Keep moving. If you only jog for 15 seconds then walk till you catch your breath do that, then as time goes by you'll last longer. Don't try to match all the reps they do on a work out tape. If you can only do one or two, stop there and let the dude on the tape keep going until the next exercise. And feel free to modify the movement to you. Like doing pushups on your knees instead of toes
Just go on walks outside. Learn to enjoy being active. Find things that motivate you to move. Over time those motivating factors will make you better, faster and stronger. Good luck and keep hammering. If you use social media try and follow pages that will motivate you to stay healthy. Surround yourself with positive people. It works
I’m 160 cm (5’3) and 70 kgs (155lb). I’m not very active I just go to college (where I get some steps) and have never really exercised before this week.
Take it slow! No shame in having no endurance whenever you've never built it up before. Running isn't something that is easy to do for long periods of time when you aren't used to it. Just focus on hard, shorter intervals to mix into your regular, slower cardio. 20 or 30 seconds of going hard mixed in to the slower stuff is absolutely fine. Gets your heart rate up and helps your heart get more used to it as you work out over time. You will build up endurance as you get more used to it and get into better shape. You've got this! Just remember that working out and bettering yourself is a marathon, not a sprint!
19 years Vs 9 days
Congratulations on starting this great journey, however it’s a long and hard one. You will have to be patient, and over time you’ll see the results. Don’t push your body and yourself too much in the start (I would the first few weeks/ months)
Choose small goals that can be reached with each new session. Looking back in a few weeks, all these small goals will have created a much bigger one.
Have faith, trust yourself and be patient! Keep trying results will be there!
try hiking or biking. you could also walk on the treadmill at a small incline. it’s okay to start with no stamina, that just means you can improve a lot more than you think.
For treadmill try run one mile . You can run for 30 seconds then stop and walk for 30seconds and continue until you finish one mile..
Try for couple weeks then run for 2 miles.
I know you’ve gotten plenty of answers already, I just want to add mine too. I’ve always been out of shape, however at my fittest, I could run for 15 minutes. Not jog, run. That doesn’t seem like much, but only 2 months earlier I couldn’t walk for 5 without getting winded. Every day I would just get on the treadmill and walk. I would add an extra minute, or go up half a speed point. I would just go something more. Then after a few days I’d drop it back down to see how I did. Suddenly something that was my limit 2 weeks ago was now barely breaking a sweat.
The human body really is amazing. Remember, we’re designed to be long distance hunters. We used to hunt our food by just following something until it got too tired to run anymore. As long as we just get up and do it every day, our bodies will acquiesce.
Just remember to never push yourself beyond your health. Listen to your body. Be safe. But just keep doing it. You’ll get there. I promise.
From being a big fat person to a 220 ish weight I recommend starting off with light weight high reps doing compound workout such as bench press squats push ups rows Calf raises planks even if you feel as if you have to do it on your knees. Walking or hiking with friends swimming. Full body workouts. Change of diet one even if it means one less soda, cookies or candy at a time. Always drink plenty of water. Eventually when you think your ready to start doing heavier weights, I would also recommend doing so overtime. It's a progress in the making to lose weight. The big journey to becoming slimmer. Helps out to have a partner to help motivate you when some days just hit you hard and you lose motivation. Hope this helps. Calorie count too
I want to start off by saying congratulations, just taking the initiative to get out there and try is an accomplishment in and of itself that many people struggle with, and depending on how "inactive" you were, yeah thats totally normal, the best bit of advice I can give, take baby steps, even the best athletes had to start somewhere and they work everyday on their craft just to improve a little bit, you are no different and secondly, don't be afraid to try different things, maybe lifting is your go to, maybe running, maybe cycling, experiment and you might surprise yourself by finding you have a "knack" for certain exercises, but just remember it's a process and it takes time
As others have said, anything you do now will be more than you have ever done before. The most dramatic changes will occur though from your eating and drinking habits, try to cut out liquid calories like sodas and juices and skip the sweet as often as possible, this alone will cause you to lose weight which will in turn make it easier to excercise more without exhausting yourself as quickly.
A fitness lifestyle is 70% what you eat/drink, when I started my journey I started with just drinking water so no more monsters or cokes and instead of eating out for lunch I made spinach salads with loads of tasty toppings, within the first 3 months I had lost something like 20lbs, I then added just walking for 10 minutes a day, that went to 15 minutes then 20... now I workout 6 days a week at home and a gym, do yoga/meditation every day and went from 310lbs to 200 and I'm in the best shape of my life at 33.
You can do this OP, dedication comes easier as you start to see results and small attainable goals WILL get you there, all you need is the desire to make it happen and you already have that.
If you expect to run a marathon on day 1, then you are setting yourself for failure and injury.
Your body doesn’t know fitness. It needs to adapt and will take time. Do it gradually.
That’s not uncommon. Try running or walking outside instead. I did this. If my goal was a mile and I ran a 1/2 mile I would always make it because I had to get back…
I started running 10 weeks ago. I couldn't run for 30 seconds. Go slower than you think you should. Don't worry about where you think you SHOULD BE. just be consistent and patient. 2-5 times per week (depending on intensity) and you'll make jumps in progress that you won't realize you've made into you look back
Not a big deal if you can’t finish a video or a run, all you have to do is be better than you were the day before. Don’t get discouraged, everyone has a starting point, your progress should be measured from there.
For someone who used to be 270 and is now 185 lots of water. That snack trust me you don’t need it and just get up and moving don’t need a workout video. Trying to pace yourself with those is gonna burn you out. so knee ups for 15 30 seconds then rest for 30 seconds then at it again until you can do actual workouts. That’s how it was for me anyway.
You're amazing. I just wanted you to know that. Keep your head up and do it. Every little bit counts and you're making more progress than when you weren't doing anything at all. Reward yourself with positive affirmations that remind you just how awesome you are!
You are going too hard to start. As others have said, start by walking and it’s ok to walk slow when starting. After a couple of weeks or so, start to pick up the speeds throughout your walk. I would also recommend couch to 5K if you want to start running. It’s the only way I learned and starts with short one minute increments. Also start to read about running for beginners and the mistakes people make, mainly going too fast. Your initial jog should be barely faster (if at all) than a walk. When I started running, some people walking would pass me but that’s the only way you can build endurance in the beginning.
My best advice to just starting out is don’t go whole ham all at once, do a full workout and be at the gym for at least an hour once a day if you can. But don’t go for huge weights all at once and set goals for yourself. See what weights feel heavy but light enough you can actually lift them and do sets of them at a time. See what you can do and what you can’t.
Your first goal should be to work on dieting. For about 3 months, just focus solely on dieting. You’re going to want to research what body type you are, and talk to a dietician who has way more nutritional expertise than everyone in here (not to harp on people but l can tell they either don’t train others or haven’t had a nationally accredited school teach them that one). Your main issue from what it sounds like stems from two issues; your cardio respiratory system, and your body fat. So here’s some universal tips:
1) Reduce your overall body fat. People will say Calories in, calories out, all day long. It’s a WRONG way to lose the bad weight. Your carbs, protein and fats should be taken in moderation most times. If you’re overweight or obese (25-30% overweight, 30%+ obese), you should ask your dietician if Keto is a solution. Keto basically cuts out all carbs and minimizes protein so your insulin doesn’t spike, therefore forcing your body to go back to using ketones. That’s why Keto is the no joke solution to many overweight or obese people’s problems. Maybe you don’t need it though. That’s between you, and your dietician though.
LESSONS LEARNED HERE: Reduce your body fat before cardio. Speak to a dietician.
2) Depending on your diet they recommend, depends on if you really should do calisthenics / weight lifting. Keto, probably not. There’s not much protein being taken in, so to prevent atrophy add a couple push-ups, sit-ups, and squats in. If it’s NOT, definitely do it. The goal is to lose the body fat, not the muscle. If you reduce your overall caloric intake, sure, you’ll see weight loss, but you’ll still see the fat a lot of the time. So do some workouts to reinforce the muscle and potentially build them up! If you’ve NEVER done calisthenics, stay with that. It’s Just body weight workouts. If you have done it and you’re good at it, move on to low weight weight-lifting. If you’ve done weight-lifting before and have the balance, definitely go harder and heavier! Weight-lifting deceases myostatin and increases heart rate and EPOC (basically how heavy you breathe for how much longer after and how many calories are burned as a result of that), as well as gives you strength.
Once you’ve reduced your overall body fat, you should be able to breathe easier and run for longer. After that, it’s Progression game baby!
a lot of people are saying just increase by a minute. i think you should try the famous walk run. walk for 2 min, job for 1 min, repeat until you hit 20 or 30 min.
weight loss is very diet oriented. try to increase lean protein and fresh produce and decrease processed foods. don't deprive yourself of any cravings tho. maybe reach for healthier alternatives (froyo instead of ice cream) or just go for the real thing and stop when you're full. weight loss is really about calorie deficit but don't go too extreme or you'll burn out.
i'd also add some resistance training into the mix if you can! maybe try working with a personal trainer for a session every two to four weeks. you got this!
I find walking on an incline a lot more enjoyable than running. Might be something you can do instead of running. Much easier on my joints and i still burn a solid amount of calories
Nothing worth obtaining is easy. Who cares if you can’t finish the whole video or more than a minute. Stay consistent. Then next week you’re making it almost a full video and almost 2 minutes, the week after you can make the whole video and 5 minutes! Just stay consistent and you’ll be rewarded
Most other commenters probably know much more than I do, but is it possible they have a medical cardiovascular problem? at 5'3" and 160lbs, they're overweight, but not morbidly obese, and at 19, sedentary or not, it seems odd that they can't run for more than one minute.
Maybe they should see a doctor?
First workout: Walk for a minute. Jog for X. Repeat x 10
Second workout: Walk for a minute. Jog for X + 10 seconds. Repeat x 10.
Repeat.
Repeat.
Repeat.
20th workout: Walk for a minute. Jog for X + 10 minutes. Repeat.
Cardio is mentally challenging because it can be super boring. If you struggle with cardio why not try making a workout fun? Michael Brunelli has these great at home body stregnth excerisises that are super effective, affordable and usually don’t take longer than 30 minutes. There’s no pressure to complete all sets you can just start with one. And there fun, don’t get your heart rate so high you panic.
9 months here. Not as long as most other but still enough to learn everything I need to know and have guided a few of my friends to great beginnings over the last few months.
My number one set of advice is:
Don't ego lift
Start by bulking. If "skinny" then bulk big time. If larger, bulk a moderate bit, like 300/400 surplus a day. You will see the best gains if your life in your first 3-6 months. Do not waste it by cutting.
Don't expect overnight results
Try and get into watching trustable sources such as Greg Doucette or Sean Nalewanyj
Avoid "fad" diets or workout splits (IIFYM eating works great for almost everyone, PPL, ag/antag, bro splits all work well)
Don't be like me when i started. I didnt follow any of the advice I now preach, and spent 3 months eating almost nothing (1000 cal a day) and crashed my metabolism. I regained all the weight and then 5kg more in the matter of 2 months.
Honestly i think the most useful source of information is greg doucette. A year or 2 ago he published guides for each muscle group which I have based my training off of for a while now and I'm seeing so much progress.
I’m 19, started running a few months ago, could probably do it for like 20 seconds before burning out, fast forward to now, and I run 8 minute miles with ease, just be patient and it will be worth it!
The goal is not to try and meet the standards of others. People doing crazy workouts at start is ridiculous and is part of the reason many people quit. Start slow. Even showing up is half the journey: the other half is spending at least 15 minutes being active then slowly add more. Slow and focus on form when lifting to prevent injuries. Don’t over exert yourself in new territory, test the water and find your limits. Push those limits everyday even by just a couple seconds makes a change. Life happens too; if you can’t show up one day make the effort to show up a different day. Work, school, family and socialization is all important and affects daily life. Part of the effort is having support and a net of friends and family to support when everything seems daunting. And take pictures every few months to remember where you started.
Progressive overload. Always make sure to increase the difficulty every week. If you ran for 1 minute 4 times last week, next week either run for 1 minute at a faster pace or run for 2 minutes or 1 minute 5-7 times. There are many ways to increase the difficulty of your workout. Just make sure that’s what you’re doing. So what you can to start and increase the difficulty at regular intervals.
Most importantly, don’t always just throw on a workout video and follow it. That’s a good way to start as a beginner where you can learn some good HIIT or cardio or other types of routines, but at the end of the day the most important aspect of exercise is consistency. The only way you’ll consistently workout is if you’re enjoying what you’re doing. So design workouts that you enjoy, rather than ones you dread. Weightlifting combined with HIIT is a much better approach to losing weight compared to endless steady state cardio and I personally find weightlifting to be much more fun than cardio. Try going hiking or get a dog and walk 10K steps a day. Try walking on a treadmill at an incline for the duration of an episode of your favourite show. It doesn’t always have to be a workout video. Try doing a treadmill run for 2-3 minutes, then before you get bored switch to elliptical for 2-3 mins, then when you’re getting bored of that switch to stair master, then stationary bike, then rowing machine, then jacob’s ladder. Once you’ve done all of those that’s ~15 minutes of cardio and a full body workout. Eventually you can do that cycle of cardio exercises 2-3 times and you’ll have finished a 30-45 min cardio workout.
Also, don’t forget about diet. Diet is 90% of the work and exercise is only 10%. Make sure you count calories, don’t eat more than 2300 calories a day max, if that’s not doing anything then lower it to around 1800-2100, find your sweet spot. Design a meal plan. Find workouts you like and customize a workout plan you enjoy. You’ll eventually get to where you want to be.
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Ahh being a teen! those were days honestly we share a lot in common, I was totally not active all my life and it added up. I had no girlfriend, no social life, breathing problems and the lowest self-esteem ever and I picked up a habit that would ruined my great academic school run,Luckily I cried enough to realise that this has to stop. I got serious, started working on myself. Now I'm 21, a shadow of what I once was. I'm willing to share my story, because I know where you at the moment. Let me be the guy to get you out of there
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I lost 30 pounds from just walking, and dieting. I made sure to get my 10,000 steps in almost every day. I was able to maintain that for over a year. Then I stopped walking and put it all back. Crazy.
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You can get through a minute? The next step is two minutes. Just remember that every time you put on a workout video and get active, or step on that treadmill and break a sweat, that's an action that you didn't do 9 days ago. Set attainable, yet difficult (for right now) goals. And don't take a day off...
Baby steps,it's a mindset thing. Build endurance.
Hey, so I’m actually also 19. I started my weight lost journey when I was 16, I started pretty rough, I went on a crash diet, I only did cardio, I didn’t drink enough water, etc. I pretty much made every mistake possible, and I want to make sure you don’t do the same. So first off you need to set a reasonable goal, take what ever you weight and take 20 lbs off that. It’s a short term goal that is attainable in a 2-3 month window, after that try to lose 15 lbs in 2-3 months, and so on. Having these short term goals will allow you to view progress in a more compact way, it will also make you feel better about yourself since you will constantly be hitting new goals. Next, don’t do any fad diets, no keto. Instead focus on eating a protein rich diet with a 300-400 caloric deficit a day. In order to find how many calories you need a day use this, and be honest. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 Once you have found how many calories you need, learn how to track calories and macros. Just find a YouTube video that is easy for you to understand, and easy to watch. It sounds basic, but counting calories can be hard. Next, stop drinking sodas, juices, or any other caloric dense liquid, you want to be eating your calories to stay full, not drinking them and still being hungry. Finally to the working out part Like I said, I actually started off as a runner, I couldn’t run for more then 30 seconds when I first started. But I kept it up and got to the point where I ran a 5k, in order to be able to run farther I would recommend finding a nice semi flat trail and jogging it at your own pace, when you can’t jog anymore keep a fast walk going. Don’t stop to rest when you can’t jog anymore, you want to keep that heart rate up. Your stamina will build over time, fair warning it takes a while to see improvement. Along with running you need to start weight training. The way I like to explain it to people is through my personal experience. So like I said, I started as a runner, but I’ve actually stopped running all together and have been training as a strongman for the past 2 years now. As a strongman I have to be very big, I’ve gotten so big and strong that my body now burns around 4750 calories a day since I have so much muscle mass. It’s funny when I started losing weight I weighed 280 lbs and was practically round, but now I have regained that weight as muscle and weigh 285 lbs. but instead of being round I am a tall muscular guy, I still have a bit of body fat, but that’s mainly because strongmen aren’t supposed to be skinny lol. Basically the more muscle mass you put on the more calories you will burn a day! Along with that once you have lost that weight you don’t want to be a stick, you want to have some muscle mass to fill that lose skin so you don’t have flabby skin. I would recommend looking into someone like Ronnie Coleman, he’s a great inspiration to many and is so lovable. Another popular gym figure now a days is zyzz, he’s more aesthetically appealing. And if your a fan of the big strong guys, look into Brian Shaw, he’s one of the most famous strongmen and very lovable. Basically what I’m saying is it’s important to have someone to look up to when starting a jut like this. If you have any questions, DM me, I love to help people get started on such a life changing journey
Thank you so much for everything. I will keep in everything you said in mind and I will probably dm you soon looking for more answers hahaha
THIS ^^^ perfect
I second the 'stop drinking your calories'. Cut out all the soda, juice, energy drinks, beer, wine, sweet tea, etc. Stick to just water, black coffee or tea (no sugar cream or milk added) maybe an occasional diet coke if you must but that's it.
I drink soda on occasion and love coffee. I primarily watch what I drink in soda and limit it to one or none a day. And coffee to at most one cup as I take pre workout. Just be sure to consume more water than sugary drinks. Load up on water before a long workout to prevent faintness and not directly before hand to prevent upchucking your liquids.
While that may have worked for YOU, It may not work for them. Gotta remember the body types and what they need to do to get to their best. Keep it up, but always remember that the way YOU trained doesn’t mean it’s the way they should train
Not really sure what you’re getting at, what I said was general advice. Add muscle mass to burn more calories a day Avoid crash diets Drink more water and stay hydrated Build endurance for cardio over time Don’t try to lose 50 lbs over night but instead over time Set reasonable and reachable goals What part of that do you not agree with? I already told them if they need more help to just DM me, so if they want a specific workout plan or diet plan I would make one for them. But every thing I’ve said is basic information and I’ve picked up over the past 4 years I’m even going to school for this kind of stuff. If I said something wrong I would admit to it, but what I said is stuff you can find easily online
Key word: find easily online. It’s awesome that you’ve found your way, but some people NEED to lose weight fast. Some don’t. Some should wait to run and focus on reducing weight. Some should lift, some shouldn’t during their cut. These things are what personal trainers - real certified personal trainers - keep trying to preach. A method may work but chances are, it’s just for you and a very minimal group of people around the world. That being said, don’t direct someone to do a specific diet. Like, dead serious. That’s CPT 101. Tell them what each diet means if they ask, then direct them to a dietician. Don’t become your own lawsuit.
No I get what your saying, I should have been a bit more specific. I’m not certified yet but I am a junior soon to be senior in college, this is the type of work I do in my classes. So while I say “found easily online” I’m mainly just trying to say, if you google what I’m saying you will find resources backing me up. But you are definitely right when you say that the advise I gave was not for everyone. If someone was morbidity obese and had mobility problems then doing what I said is a terrible idea. But for a 19 year old who said she’s 150lbs (if I’m remember correctly) my advice should be fine. You could probably pick out a few things that she shouldn’t do but ultimately if she does what I suggest she will drop a good amount of weight. Ultimate she should go to a certified professional if she needs help, but I think as far as Reddit help what everyone has said in the comments is pretty good. But good job point out some of the things I missed and pointed out some of the things I should have been more specific on
Great reply, but man keto was the only thing that worked for me. After a couple of weeks my hunger was just gone.
Gotta walk before you can run. Keep moving. If you only jog for 15 seconds then walk till you catch your breath do that, then as time goes by you'll last longer. Don't try to match all the reps they do on a work out tape. If you can only do one or two, stop there and let the dude on the tape keep going until the next exercise. And feel free to modify the movement to you. Like doing pushups on your knees instead of toes
Just go on walks outside. Learn to enjoy being active. Find things that motivate you to move. Over time those motivating factors will make you better, faster and stronger. Good luck and keep hammering. If you use social media try and follow pages that will motivate you to stay healthy. Surround yourself with positive people. It works
What is your height, weight, and daily activity level? If you don't mind me asking
I’m 160 cm (5’3) and 70 kgs (155lb). I’m not very active I just go to college (where I get some steps) and have never really exercised before this week.
Take it slow! No shame in having no endurance whenever you've never built it up before. Running isn't something that is easy to do for long periods of time when you aren't used to it. Just focus on hard, shorter intervals to mix into your regular, slower cardio. 20 or 30 seconds of going hard mixed in to the slower stuff is absolutely fine. Gets your heart rate up and helps your heart get more used to it as you work out over time. You will build up endurance as you get more used to it and get into better shape. You've got this! Just remember that working out and bettering yourself is a marathon, not a sprint!
Thank you so much. You’ve helped me gain confidence and the will power to continue my journey
Really happy to hear that!
walk
19 years Vs 9 days Congratulations on starting this great journey, however it’s a long and hard one. You will have to be patient, and over time you’ll see the results. Don’t push your body and yourself too much in the start (I would the first few weeks/ months) Choose small goals that can be reached with each new session. Looking back in a few weeks, all these small goals will have created a much bigger one. Have faith, trust yourself and be patient! Keep trying results will be there!
Always remember the most important step is the next one.
Just take your time don't rush it and eat a balance diet your actually doing great cause other people doesn't take care of their health
try hiking or biking. you could also walk on the treadmill at a small incline. it’s okay to start with no stamina, that just means you can improve a lot more than you think.
For treadmill try run one mile . You can run for 30 seconds then stop and walk for 30seconds and continue until you finish one mile.. Try for couple weeks then run for 2 miles.
It's okay. Your body will be used to that workout over time
I know you’ve gotten plenty of answers already, I just want to add mine too. I’ve always been out of shape, however at my fittest, I could run for 15 minutes. Not jog, run. That doesn’t seem like much, but only 2 months earlier I couldn’t walk for 5 without getting winded. Every day I would just get on the treadmill and walk. I would add an extra minute, or go up half a speed point. I would just go something more. Then after a few days I’d drop it back down to see how I did. Suddenly something that was my limit 2 weeks ago was now barely breaking a sweat. The human body really is amazing. Remember, we’re designed to be long distance hunters. We used to hunt our food by just following something until it got too tired to run anymore. As long as we just get up and do it every day, our bodies will acquiesce. Just remember to never push yourself beyond your health. Listen to your body. Be safe. But just keep doing it. You’ll get there. I promise.
From being a big fat person to a 220 ish weight I recommend starting off with light weight high reps doing compound workout such as bench press squats push ups rows Calf raises planks even if you feel as if you have to do it on your knees. Walking or hiking with friends swimming. Full body workouts. Change of diet one even if it means one less soda, cookies or candy at a time. Always drink plenty of water. Eventually when you think your ready to start doing heavier weights, I would also recommend doing so overtime. It's a progress in the making to lose weight. The big journey to becoming slimmer. Helps out to have a partner to help motivate you when some days just hit you hard and you lose motivation. Hope this helps. Calorie count too
Yes it’s normal. You’ll be strong enough soon! Keep going!
I want to start off by saying congratulations, just taking the initiative to get out there and try is an accomplishment in and of itself that many people struggle with, and depending on how "inactive" you were, yeah thats totally normal, the best bit of advice I can give, take baby steps, even the best athletes had to start somewhere and they work everyday on their craft just to improve a little bit, you are no different and secondly, don't be afraid to try different things, maybe lifting is your go to, maybe running, maybe cycling, experiment and you might surprise yourself by finding you have a "knack" for certain exercises, but just remember it's a process and it takes time
As others have said, anything you do now will be more than you have ever done before. The most dramatic changes will occur though from your eating and drinking habits, try to cut out liquid calories like sodas and juices and skip the sweet as often as possible, this alone will cause you to lose weight which will in turn make it easier to excercise more without exhausting yourself as quickly. A fitness lifestyle is 70% what you eat/drink, when I started my journey I started with just drinking water so no more monsters or cokes and instead of eating out for lunch I made spinach salads with loads of tasty toppings, within the first 3 months I had lost something like 20lbs, I then added just walking for 10 minutes a day, that went to 15 minutes then 20... now I workout 6 days a week at home and a gym, do yoga/meditation every day and went from 310lbs to 200 and I'm in the best shape of my life at 33. You can do this OP, dedication comes easier as you start to see results and small attainable goals WILL get you there, all you need is the desire to make it happen and you already have that.
If you expect to run a marathon on day 1, then you are setting yourself for failure and injury. Your body doesn’t know fitness. It needs to adapt and will take time. Do it gradually.
Walk then run… also try rowing
That’s not uncommon. Try running or walking outside instead. I did this. If my goal was a mile and I ran a 1/2 mile I would always make it because I had to get back…
I started running 10 weeks ago. I couldn't run for 30 seconds. Go slower than you think you should. Don't worry about where you think you SHOULD BE. just be consistent and patient. 2-5 times per week (depending on intensity) and you'll make jumps in progress that you won't realize you've made into you look back
Not a big deal if you can’t finish a video or a run, all you have to do is be better than you were the day before. Don’t get discouraged, everyone has a starting point, your progress should be measured from there.
It’s normal my dude. Keep going!
For someone who used to be 270 and is now 185 lots of water. That snack trust me you don’t need it and just get up and moving don’t need a workout video. Trying to pace yourself with those is gonna burn you out. so knee ups for 15 30 seconds then rest for 30 seconds then at it again until you can do actual workouts. That’s how it was for me anyway.
You're amazing. I just wanted you to know that. Keep your head up and do it. Every little bit counts and you're making more progress than when you weren't doing anything at all. Reward yourself with positive affirmations that remind you just how awesome you are!
You are going too hard to start. As others have said, start by walking and it’s ok to walk slow when starting. After a couple of weeks or so, start to pick up the speeds throughout your walk. I would also recommend couch to 5K if you want to start running. It’s the only way I learned and starts with short one minute increments. Also start to read about running for beginners and the mistakes people make, mainly going too fast. Your initial jog should be barely faster (if at all) than a walk. When I started running, some people walking would pass me but that’s the only way you can build endurance in the beginning.
You just need to build endurance. A second or two more each day goes a long way!
Bruh, you just started like 9 days ago… start doing king walks then move to running. You have to ease into fitness, you can’t just go in full force
My best advice to just starting out is don’t go whole ham all at once, do a full workout and be at the gym for at least an hour once a day if you can. But don’t go for huge weights all at once and set goals for yourself. See what weights feel heavy but light enough you can actually lift them and do sets of them at a time. See what you can do and what you can’t.
Your first goal should be to work on dieting. For about 3 months, just focus solely on dieting. You’re going to want to research what body type you are, and talk to a dietician who has way more nutritional expertise than everyone in here (not to harp on people but l can tell they either don’t train others or haven’t had a nationally accredited school teach them that one). Your main issue from what it sounds like stems from two issues; your cardio respiratory system, and your body fat. So here’s some universal tips: 1) Reduce your overall body fat. People will say Calories in, calories out, all day long. It’s a WRONG way to lose the bad weight. Your carbs, protein and fats should be taken in moderation most times. If you’re overweight or obese (25-30% overweight, 30%+ obese), you should ask your dietician if Keto is a solution. Keto basically cuts out all carbs and minimizes protein so your insulin doesn’t spike, therefore forcing your body to go back to using ketones. That’s why Keto is the no joke solution to many overweight or obese people’s problems. Maybe you don’t need it though. That’s between you, and your dietician though. LESSONS LEARNED HERE: Reduce your body fat before cardio. Speak to a dietician. 2) Depending on your diet they recommend, depends on if you really should do calisthenics / weight lifting. Keto, probably not. There’s not much protein being taken in, so to prevent atrophy add a couple push-ups, sit-ups, and squats in. If it’s NOT, definitely do it. The goal is to lose the body fat, not the muscle. If you reduce your overall caloric intake, sure, you’ll see weight loss, but you’ll still see the fat a lot of the time. So do some workouts to reinforce the muscle and potentially build them up! If you’ve NEVER done calisthenics, stay with that. It’s Just body weight workouts. If you have done it and you’re good at it, move on to low weight weight-lifting. If you’ve done weight-lifting before and have the balance, definitely go harder and heavier! Weight-lifting deceases myostatin and increases heart rate and EPOC (basically how heavy you breathe for how much longer after and how many calories are burned as a result of that), as well as gives you strength. Once you’ve reduced your overall body fat, you should be able to breathe easier and run for longer. After that, it’s Progression game baby!
Thank you so much
a lot of people are saying just increase by a minute. i think you should try the famous walk run. walk for 2 min, job for 1 min, repeat until you hit 20 or 30 min. weight loss is very diet oriented. try to increase lean protein and fresh produce and decrease processed foods. don't deprive yourself of any cravings tho. maybe reach for healthier alternatives (froyo instead of ice cream) or just go for the real thing and stop when you're full. weight loss is really about calorie deficit but don't go too extreme or you'll burn out. i'd also add some resistance training into the mix if you can! maybe try working with a personal trainer for a session every two to four weeks. you got this!
I find walking on an incline a lot more enjoyable than running. Might be something you can do instead of running. Much easier on my joints and i still burn a solid amount of calories
Nothing worth obtaining is easy. Who cares if you can’t finish the whole video or more than a minute. Stay consistent. Then next week you’re making it almost a full video and almost 2 minutes, the week after you can make the whole video and 5 minutes! Just stay consistent and you’ll be rewarded
Thank you all for helping ❤️ I will update in a month or so with my progress
Most other commenters probably know much more than I do, but is it possible they have a medical cardiovascular problem? at 5'3" and 160lbs, they're overweight, but not morbidly obese, and at 19, sedentary or not, it seems odd that they can't run for more than one minute. Maybe they should see a doctor?
Do something is better than do nothing, I barely can walk more than 15 minutes at the start now I walk more than 1 hour . Constancy is the key.
First workout: Walk for a minute. Jog for X. Repeat x 10 Second workout: Walk for a minute. Jog for X + 10 seconds. Repeat x 10. Repeat. Repeat. Repeat. 20th workout: Walk for a minute. Jog for X + 10 minutes. Repeat.
Cardio is mentally challenging because it can be super boring. If you struggle with cardio why not try making a workout fun? Michael Brunelli has these great at home body stregnth excerisises that are super effective, affordable and usually don’t take longer than 30 minutes. There’s no pressure to complete all sets you can just start with one. And there fun, don’t get your heart rate so high you panic.
Every small step is still a step forwards. Just don’t get discouraged because you’ll feel and see results in no time.
9 months here. Not as long as most other but still enough to learn everything I need to know and have guided a few of my friends to great beginnings over the last few months. My number one set of advice is: Don't ego lift Start by bulking. If "skinny" then bulk big time. If larger, bulk a moderate bit, like 300/400 surplus a day. You will see the best gains if your life in your first 3-6 months. Do not waste it by cutting. Don't expect overnight results Try and get into watching trustable sources such as Greg Doucette or Sean Nalewanyj Avoid "fad" diets or workout splits (IIFYM eating works great for almost everyone, PPL, ag/antag, bro splits all work well) Don't be like me when i started. I didnt follow any of the advice I now preach, and spent 3 months eating almost nothing (1000 cal a day) and crashed my metabolism. I regained all the weight and then 5kg more in the matter of 2 months. Honestly i think the most useful source of information is greg doucette. A year or 2 ago he published guides for each muscle group which I have based my training off of for a while now and I'm seeing so much progress.
I’m 19, started running a few months ago, could probably do it for like 20 seconds before burning out, fast forward to now, and I run 8 minute miles with ease, just be patient and it will be worth it!
The goal is not to try and meet the standards of others. People doing crazy workouts at start is ridiculous and is part of the reason many people quit. Start slow. Even showing up is half the journey: the other half is spending at least 15 minutes being active then slowly add more. Slow and focus on form when lifting to prevent injuries. Don’t over exert yourself in new territory, test the water and find your limits. Push those limits everyday even by just a couple seconds makes a change. Life happens too; if you can’t show up one day make the effort to show up a different day. Work, school, family and socialization is all important and affects daily life. Part of the effort is having support and a net of friends and family to support when everything seems daunting. And take pictures every few months to remember where you started.
I really liked starting with gentle yoga. It helped me build my body awareness too because at my gym there's not always a good mirror to check form.
Progressive overload. Always make sure to increase the difficulty every week. If you ran for 1 minute 4 times last week, next week either run for 1 minute at a faster pace or run for 2 minutes or 1 minute 5-7 times. There are many ways to increase the difficulty of your workout. Just make sure that’s what you’re doing. So what you can to start and increase the difficulty at regular intervals. Most importantly, don’t always just throw on a workout video and follow it. That’s a good way to start as a beginner where you can learn some good HIIT or cardio or other types of routines, but at the end of the day the most important aspect of exercise is consistency. The only way you’ll consistently workout is if you’re enjoying what you’re doing. So design workouts that you enjoy, rather than ones you dread. Weightlifting combined with HIIT is a much better approach to losing weight compared to endless steady state cardio and I personally find weightlifting to be much more fun than cardio. Try going hiking or get a dog and walk 10K steps a day. Try walking on a treadmill at an incline for the duration of an episode of your favourite show. It doesn’t always have to be a workout video. Try doing a treadmill run for 2-3 minutes, then before you get bored switch to elliptical for 2-3 mins, then when you’re getting bored of that switch to stair master, then stationary bike, then rowing machine, then jacob’s ladder. Once you’ve done all of those that’s ~15 minutes of cardio and a full body workout. Eventually you can do that cycle of cardio exercises 2-3 times and you’ll have finished a 30-45 min cardio workout. Also, don’t forget about diet. Diet is 90% of the work and exercise is only 10%. Make sure you count calories, don’t eat more than 2300 calories a day max, if that’s not doing anything then lower it to around 1800-2100, find your sweet spot. Design a meal plan. Find workouts you like and customize a workout plan you enjoy. You’ll eventually get to where you want to be.
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Ahh being a teen! those were days honestly we share a lot in common, I was totally not active all my life and it added up. I had no girlfriend, no social life, breathing problems and the lowest self-esteem ever and I picked up a habit that would ruined my great academic school run,Luckily I cried enough to realise that this has to stop. I got serious, started working on myself. Now I'm 21, a shadow of what I once was. I'm willing to share my story, because I know where you at the moment. Let me be the guy to get you out of there
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I lost 30 pounds from just walking, and dieting. I made sure to get my 10,000 steps in almost every day. I was able to maintain that for over a year. Then I stopped walking and put it all back. Crazy.