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2009/05/19, 10:12 PM
I AM A 34 YEAR OLD MAN WITH A BEAUTIFUL DAUGHTER AND ONE ON THE WAY.I AM EXTEMELY OVERWEIGHT AND I AM REALLY READY TO MAKE A CHANGE TO LOSE THIS WEIGHT IF NOT FOR ME,THEN FOR MY CHILDREN.I AM 5"11" AND 440 POUNDS.CAN SOME ONE SUGGEST A BEGGINERS CARDIO PLAN.I'M READY I JUST DON'T HAVE A CLUE WHERE TO START.LIKE HOW FAR SHOULD I WALK OR HOW LONG TO WORK OUT WITHOUT OVERDOING IT.ANY SUGGESTIONS WOULD BE REALLY APPRICIATED.THANK YOU. MY E MAIL IS sohoss@yahoo.com
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2009/05/20, 12:36 PM
How about a beginner's diet plan first and foremost. Diet is vastly more important than just cardio or strength training.
If I were you, I'd try to eat around 2200-2500 calories a day for starters. Check the diet forums for more in depth advice.
As far as the cardio goes, start with brisk walking for 20-30 minutes a day 3-4 days a week. As you get more into it, add some strength training in a couple days a week for even better results. Also you can sign-up for exercise programs on this site, but beware of the calorie estimator as it tends to shoot really high.
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2009/05/20, 01:06 PM
Here are two excellent sights for walking. I'd go completely with what 'plex said except at your weight start out maybe not so briskly. You may have to play with calories after a while too.
http://walking.about.com/cs/howtoloseweight/a/blhowcaltime.htm
http://walking.about.com/cs/howtoloseweight/a/howcalburn.htm
These sights spell out how to begin, how to vary your walks for maximum calorie burn as well as all the little intracacies that go with walking fro shoes to apparel to tips on how to stick with it. A good rul of thumb for beginning and heart safety per my doctor is don't walk so fast that you cant' carry on a conversation normally .
Learn about good nutrition and start practicing it. Remember you didn't get to 440 lbs in a day so don't get discouraged at slow progress. This is a lifestyle change, not a temporary thing if you're serious.
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I would have a million dollars now if only I had only followed CNBCs advice...and I had started with a hundred million dollars.
Charlie
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2009/05/20, 01:15 PM
Damnit we need an edit button...that was supposed to say
"A good rule of thumb for beginning and heart safety per my doctor is don't walk so fast that you cant' carry on a conversation normally .
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I would have a million dollars now if only I had only followed CNBCs advice...and I had started with a hundred million dollars.
Charlie
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2009/05/20, 01:15 PM
Damnit we need an edit button...that was supposed to say
"A good rule of thumb for beginning and heart safety per my doctor is don't walk so fast that you cant' carry on a conversation normally .
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I would have a million dollars now if only I had only followed CNBCs advice...and I had started with a hundred million dollars.
Charlie
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2009/05/20, 01:26 PM
AAAAARRRRRGGGGGHHHHHH
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I would have a million dollars now if only I had only followed CNBCs advice...and I had started with a hundred million dollars.
Charlie
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2009/05/20, 11:08 PM
Hello Hoss, my biggest suggestion would be to get a buddy. because you are going to have days that you just dont feel like getting off the couch and if you have someone to nudge you on, you will. Talk to your dr and join a local gym. Dont overwhelm yourself, make small goals, those are easier to reach and you wont get discouraged. And a biggie is keep a food journal, write down everything, and I mean EVERYTHING, that goes in your mouth, food and drink. This will help you keep track of how many calories your eating. That helped me alot. I didnt realize how just "one little piece" hurts ya and adds up :surprised: . be determined, you CAN do it!!!! Congrats on wanting to make yourself healthy
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2009/05/21, 12:38 AM
Hi Hoss!! Kudos to you for wanting to make a change for your children, and also YOURSELF! If I were to make a suggestion, Get a reference from your primary care physician and chat up with a nutritionist! Because we only see words on here and don't know much about your background and family history we can make suggestions, but a professonal opinion is advised. With the right diet plan, I would suggest adding in exercise in small incriments and building yourself up. Remember two things: 1. Your weight didn't go on over night, so it will take a little time, so don't get discouraged!
2. Any added exercise into your daily routine, is more than you would have gotten if you didn't do it. :)
Hope this helps, And congratulations on your decision to change:cool:!!!!!
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