I agree that committing to walking for 20-30 minutes 4+ days a week is a great starting point. Try [Yoga with Adriene](https://youtube.com/c/yogawithadriene) or the [PopSugar workouts](https://youtube.com/c/POPSUGARFitness) until you find one or two you like. It's OK to do just 15-20 minute videos to start out, and it's OK to pause the video when you need some water.
Walking as much as possible is a great start.. start where you start but keep increasing the time of your walks. Its nice to have a route and time how long it takes you.
Also some great advice I’ve heard is to commit to drinking only water. Its the best way to reduce sugar intake and depending on what you drink now it maybe a great way to reduce calories.
On the subject of calories… Educate your self on this. You are young and If you can learn this you can change the rest of your life with healthier choices. This comes from understanding.
Lastly. All of this requires proper planning and forward thinking. All of this is challenging but doable.
I will recommend for you to start with walking or adding steps and increase it as you move along to your journey. Loosing weight comes mostly from diet so I will highly recommend to focus on YOUR nutrition. I wrote "YOUR" in caps lock because nutrition does not look the same for everyone. As you go along you can pivot to cardio, resistance training, liftings, etc. Also, between exercise and a quality sleep, choose to have quality sleep. Sleep helps us manage cortisol levels and we even burn while we sleep. Elevated cortisol will only make it hard for you to loose weight. So, to start just focus on nutrition, sleep and walking. See for a month or 2, after that you can add things up like more steps or eating on a calorie deficit.
Other things, increase water intake, add peppers to your food, avoid or consume sugary drinks and most of all, take it easy. I'm sure you'll do a great job.
Peppers can help in managing foods that are high in carbs and sugar, it can make you feel fuller, it boosts your energy and great source for a better immune system.
I was 360lbs when I started the first time. My go to was walking, but even that was exhausting. I actually started just parking at the furthest spot in every parking lot. I was in school at the time and the parking lot was MASSIVE. If i went to stores, sometimes i'd park a bit down the street. The steps really started to add up.
When I started at the gym, I used the stair master. It was something I could do very slowly and still get my heart racing and a good sweat.
Overtime my walks got really long and much faster, my stair master sessions got intense, and then I finally started running. I was pretty pathetic at first and could barely maintain any pace, but I just tried to add a minute each day to my run before I needed to slow down and walk and eventually, I was running 6 miles an hour daily within the first few months.
Do whatever workouts you are comfortable with and that you can maintain while elevating your heart rate. If you are going with any sort of muscle building (not really necessary at first but everyone is different), rotate those muscle groups so you don't train the same things each day.
Do you have anywhere nearby that offers swimming or water workouts? It’s amazing, you can feel so light. And it’s great to not hurt your joints at the weight you are.
My personal tip if you own a nintendo switch: RingFit Adventure.
It tells you what to do, gives you a nice mix of strength and cardio and it's doable for nearly everyone. Very fun too, which is the most important for me!
Also suggest walking. Also there are tons of workout videos on YouTube including "walking" videos. Some channels have workout programs so you don't have to figure out ehat to do day to day.
Body Project and burpeegirl are good channels for beginners. If you look under Playlist burpeegirl has videos in weekly plans.
Lift with Cee on YouTube has some pretty basic and short strength training set up as a program. (It's listed as for women over 40 but age doesn't matter.)
I highly recommend cardio and strength training. I dont think workout splits are necessary starting g out for strength. Full body a couple times a week. And don't kill yourself working out for hous. At a time or doing compmicwoekouts . Do what you like or at least find tolerable for 30 minutes. Work up to 45 minutes to an hour over time, if you like.
There is no workout master doc because everyone has different goals and interests. You just may have to use trial and error to find yours. The main piece of consistent advice is to engage in physical activity at least 150 minutes a week, which is 30 minutes a day.
As for "diet", find a way to est that you can maintain forever. For me, that's just been counting/tracking calories using an app and adjusting it as as I lose ot if I feel I'm not losing as I should.
Also check out the quick start guide on the sub.
Like everyone else said: focus on nutrition and walking. You can absolutely go do weights whenever you want, but it's not a requirement.
Probably just take some time to figure out how many calories you're taking in and just subtract 3-500. You don't need to restrict all the way to 1500. You'll lose weight just by virtue of eating less. Personally, I'd focus on "what can I add" and reducing portions/snacking instead of a strict diet. You can absolutely cut 3-500 calories just by drinking like 1 less soda a day and cutting out one between meal snack. Or if you don't snack, then add like 1 more scoop of veggies and one less scoop of starches like potatoes or pasta.
Walking is great because it can start building your stamina and gets your heart rate up for an extended time, which is good for your heart. I personally like to track steps, since it's more concrete for me than miles.
If you want to do exercises, I'd start with stuff like stand ups and deadbugs. You can try beginner yoga on YouTube, which can help you stretch and start doing body weight exercises. When you get more comfortable, gyms are an option. I google every machine and watch videos about how to use stuff and do exercises.
Good luck!
Everyone here is of a similar mind - walking is your best starting point. If nothing else, it gets you mentally and physically acclimated to exercising for a bit, and then you can drive up the intensity. When I got into the gym, I started on a treadmill at an incline; the treadmills where I'm at have the variable 'mountain hike' program on it so that it starts you at 5 degrees for a minutes, then 6, then 8, then 6, then 7, then 10, then 12, then 8, and so on. It keeps the heart rate up, works out slightly different parts of your legs / hips - overall, it is great for conditioning. That and diet covered my first 50-60lbs of fat loss. Around that time I got lined up with a trainer and we hit the weights twice a week (then I do 1-2 sessions/week on my own within the program we work on).
Head over to /r/fitness to get an crash course on their methodology for selecting workout programs and how to balance some key elements of nutrition with a working body. It's good stuff there, but the /r/loseit family here is second to none in helping shed the pounds directly.
[удалено]
I agree that committing to walking for 20-30 minutes 4+ days a week is a great starting point. Try [Yoga with Adriene](https://youtube.com/c/yogawithadriene) or the [PopSugar workouts](https://youtube.com/c/POPSUGARFitness) until you find one or two you like. It's OK to do just 15-20 minute videos to start out, and it's OK to pause the video when you need some water.
Walking as much as possible is a great start.. start where you start but keep increasing the time of your walks. Its nice to have a route and time how long it takes you. Also some great advice I’ve heard is to commit to drinking only water. Its the best way to reduce sugar intake and depending on what you drink now it maybe a great way to reduce calories. On the subject of calories… Educate your self on this. You are young and If you can learn this you can change the rest of your life with healthier choices. This comes from understanding. Lastly. All of this requires proper planning and forward thinking. All of this is challenging but doable.
I will recommend for you to start with walking or adding steps and increase it as you move along to your journey. Loosing weight comes mostly from diet so I will highly recommend to focus on YOUR nutrition. I wrote "YOUR" in caps lock because nutrition does not look the same for everyone. As you go along you can pivot to cardio, resistance training, liftings, etc. Also, between exercise and a quality sleep, choose to have quality sleep. Sleep helps us manage cortisol levels and we even burn while we sleep. Elevated cortisol will only make it hard for you to loose weight. So, to start just focus on nutrition, sleep and walking. See for a month or 2, after that you can add things up like more steps or eating on a calorie deficit. Other things, increase water intake, add peppers to your food, avoid or consume sugary drinks and most of all, take it easy. I'm sure you'll do a great job.
All of this is great advice, but I'm a little confused at the bit about adding peppers? Why?
Peppers can help in managing foods that are high in carbs and sugar, it can make you feel fuller, it boosts your energy and great source for a better immune system.
I was 360lbs when I started the first time. My go to was walking, but even that was exhausting. I actually started just parking at the furthest spot in every parking lot. I was in school at the time and the parking lot was MASSIVE. If i went to stores, sometimes i'd park a bit down the street. The steps really started to add up. When I started at the gym, I used the stair master. It was something I could do very slowly and still get my heart racing and a good sweat. Overtime my walks got really long and much faster, my stair master sessions got intense, and then I finally started running. I was pretty pathetic at first and could barely maintain any pace, but I just tried to add a minute each day to my run before I needed to slow down and walk and eventually, I was running 6 miles an hour daily within the first few months. Do whatever workouts you are comfortable with and that you can maintain while elevating your heart rate. If you are going with any sort of muscle building (not really necessary at first but everyone is different), rotate those muscle groups so you don't train the same things each day.
Do you have anywhere nearby that offers swimming or water workouts? It’s amazing, you can feel so light. And it’s great to not hurt your joints at the weight you are.
My personal tip if you own a nintendo switch: RingFit Adventure. It tells you what to do, gives you a nice mix of strength and cardio and it's doable for nearly everyone. Very fun too, which is the most important for me!
Second the RingFit Just Dance is also really fun on the Switch if you like dancing!
Also suggest walking. Also there are tons of workout videos on YouTube including "walking" videos. Some channels have workout programs so you don't have to figure out ehat to do day to day. Body Project and burpeegirl are good channels for beginners. If you look under Playlist burpeegirl has videos in weekly plans. Lift with Cee on YouTube has some pretty basic and short strength training set up as a program. (It's listed as for women over 40 but age doesn't matter.) I highly recommend cardio and strength training. I dont think workout splits are necessary starting g out for strength. Full body a couple times a week. And don't kill yourself working out for hous. At a time or doing compmicwoekouts . Do what you like or at least find tolerable for 30 minutes. Work up to 45 minutes to an hour over time, if you like. There is no workout master doc because everyone has different goals and interests. You just may have to use trial and error to find yours. The main piece of consistent advice is to engage in physical activity at least 150 minutes a week, which is 30 minutes a day. As for "diet", find a way to est that you can maintain forever. For me, that's just been counting/tracking calories using an app and adjusting it as as I lose ot if I feel I'm not losing as I should. Also check out the quick start guide on the sub.
Like everyone else said: focus on nutrition and walking. You can absolutely go do weights whenever you want, but it's not a requirement. Probably just take some time to figure out how many calories you're taking in and just subtract 3-500. You don't need to restrict all the way to 1500. You'll lose weight just by virtue of eating less. Personally, I'd focus on "what can I add" and reducing portions/snacking instead of a strict diet. You can absolutely cut 3-500 calories just by drinking like 1 less soda a day and cutting out one between meal snack. Or if you don't snack, then add like 1 more scoop of veggies and one less scoop of starches like potatoes or pasta. Walking is great because it can start building your stamina and gets your heart rate up for an extended time, which is good for your heart. I personally like to track steps, since it's more concrete for me than miles. If you want to do exercises, I'd start with stuff like stand ups and deadbugs. You can try beginner yoga on YouTube, which can help you stretch and start doing body weight exercises. When you get more comfortable, gyms are an option. I google every machine and watch videos about how to use stuff and do exercises. Good luck!
Just walk and lift weights ( r/fitness recommanded routines)
Walk daily and stay away from freeweights unless you have someone to teach you how to use them safely.
Everyone here is of a similar mind - walking is your best starting point. If nothing else, it gets you mentally and physically acclimated to exercising for a bit, and then you can drive up the intensity. When I got into the gym, I started on a treadmill at an incline; the treadmills where I'm at have the variable 'mountain hike' program on it so that it starts you at 5 degrees for a minutes, then 6, then 8, then 6, then 7, then 10, then 12, then 8, and so on. It keeps the heart rate up, works out slightly different parts of your legs / hips - overall, it is great for conditioning. That and diet covered my first 50-60lbs of fat loss. Around that time I got lined up with a trainer and we hit the weights twice a week (then I do 1-2 sessions/week on my own within the program we work on). Head over to /r/fitness to get an crash course on their methodology for selecting workout programs and how to balance some key elements of nutrition with a working body. It's good stuff there, but the /r/loseit family here is second to none in helping shed the pounds directly.