I am currently 348 lbs, 5''9 & 48% body fat...terrible I know please no nasty comments. I joined the gym a week ago...I''ve been doing 25-30 minutes on eliptical and lifting weights on about 12 machines. legs about 210lbs arms about 70lbs so I''m strong...but obviously need to loose weight. I''ve Beth doing low carb...i want to loose about 160 lbs. Personal trainer says 9 months to loose 100 lbs. I don''t want too get my hopes up. I''m ready to work hard, I''ve taken the first step :) just want to get down a routine that''s going to work!
Best Way To Lose Weight
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Whenever you feel like it.
Listen to your body as lack of motivation = you need a rest day.
Wait to be down to 250lbs to start doing low impact exercising like walking on the ground.
You can start using exercise equipment (like a stationary bike) when you get down to 300lbs (check manufacturers’ weight limits).
I don’t know what kind of personal trainer you have…some States do not require licensing so you have to rely on “word of mouth” like if you know someone who used to be morbidly obese and now is overweight and had a good experience with that particular personal trainer.
A trainer, who’s telling you that you could lose 100 pounds of body fat in 9 months, is a lunatic (or maybe just plain stupid or a scam artist…) trying to give you false hope to keep you going for a while until you fail.
S/he’s probably counting on the fact that you could lose a ton of water weight at first (so you’re happy as you lose total body weight on some scale) until you burn out and give up because s/he pushing you too hard on purpose and giving you the wrong workout (so then it’s your fault).
It’s not even humanly possible to lose more than 2.5 pounds of body fat for 39 consecutive weeks.
You cannot have a daily average of exercising of 1,250 calories (8,750 calories of exercising/week) to lose 2.5 pounds of body fat (3,500 calories of exercising for each pound)
If you have 2 rest days/week, then you’d need to exercise for 1,750 calories/day for 5 days…as I said, not humanly possible if you want to lose body fat, so you cannot even eat more than your BMR (as you want to use fat reserves) and using fat reserves will not give you energy (carbs gives you energy) just make you last longer.
Of course, if your trainer would tell you that IF you eat just enough to cover your BMR, you could lose half a pound of body fat/week which is 1,750 calories of exercising, like 350 calories/day for 5 days/week with 2 rest days (the BEST rate of body fat loss, slow enough to not regain it), you would lose 160 pounds in 320 weeks x 7 days = 2240 days/365 = about 6 YEARS…that would be a realistic goal, allowing you to schedule plateaus and maintaining your weight for a week every month or 2 weeks every 10 weeks (2.5 months) so you never burn out (you keep exercising but you eat more…like being on mini vacations from your diet). THEN, you’d have a chance to be part of the 5% of people who are successful loser (they do not regain the lost weight). It’s a small club; I wish they would give medal for that, like you could get a medal in the year 2019 if you weigh 188lbs, or more logically in the year 2029 if you did not regain the weight for 10 years as successful weight loss is not about losing weight but about not regaining it…if you lost it slowly enough. Needless to say, successful weight losers do not believe for one second that they can lose 100 pounds in 9 months nor are they being brainwashed by the diet food industry.
Your first goal should be to get down to the obese category (270lbs at 5’9).
Then get down to the overweight category (202lbs)
You should not use any exercise equipment (not for +300lbs).
You should not use an elliptical as even just walking will put too much pressure on your joints (knee joints but also hips and ankles joints).
Your joints are probably already messed up if you had to carry +250 pounds for a while, just standing/walking.
Even people who weigh more than 125lbs should pay careful attention when jogging as one knee has to be able to handle double the body weight (because of gravity) when both feet are in the air at one point (like jogging/running/jumping). In your case, your knees already have to handle +250 pounds.
Do water exercises only as the water is low impact, since body fat contains a lot of air molecules so the bigger you are, the better you float.
Either you go to water aerobics classes…waterobics, used by obese people, the elderly, people recovery from injury or having special health needs (but I think you should wait to go down to 270lbs to the obese category as those classes are for obese people not morbidly obese ones) OR water walk by yourself in the shallow end. My Y pool has a special lane for that (the water comes up to your waist), but just one, so you have to reserve your time to make sure it’s free. The other lanes on one side would be too deep and on the other side you have two squares…a shallow one for waterobics classes and a very deep one for (scuba) diving lessons.
Water walking will help you protect your joints, you go at your own pace, very slowly as the water offers more resistance than air, so that exercise combine aerobics and weight training.
You can also use your arms to propel you forwards so you get an upper body exercise as well.
Do not lift weights. You do not need to gain muscle mass since you already have a lot because you have to carry almost 350lbs 24/7 so that makes you very strong already.
- 3-5 days a week.
- I do the same thin and a easy food to help loose weight and allow the body to loose weight is protein I usually work out every week night and on weekends I use a bike but on the weeknights i still use a bike and a food that''s yummy with good protein is cheese I love it and et it and I have lost 10 pounds in 5 days! But just keep at it and good luck.
