If you want to go hiking, I recommend to start walking a bit more if you don't do it already. This is so you train your muscles that you use when walking. Maybe finding a buddy is as it is the easiest way to do it with. You can also train your stamina with your home equipment, but where to start is different depending on your health and lifestyle.

(I am 53m, 5'11" [1.8m])

Three years ago I was 295 lbs. (134 kg) It was the start of the pandemic, so I couldn't go to a gym or buy any equipment--and I didn't have anything.

I started slowly, setting a goal of 6000 steps per day and doing 30 minutes of a mostly body weight workout four days per week (Squats, knee pushups, elbow planks, and water bottle curls). The only change I made to my diet was to cut sugary drinks.

After a couple of months, I started working with a personal trainer and nutritionist over Zoom and chat, gradually increasing my step count, improving my diet (and not ever starving myself) with small, but regular changes that I could live with, and adding weights and exercises to my routine.

I ended up dropping to 192 lbs. (87 kg) in about eighteen months before gaining back about 22 lbs. (10 kg) of muscle (I'm currently up an additional 15 lbs./7 kg because of my seasonal affective disorder, but historically I drop that every spring).

tl;dr Incremental changes over a longer period got me to where I am happy with how I look and feel.

I like to start with just a nice walk

From personal experience, from a person who also enjoys hiking-- if you have a safe place to walk, then just walk. You don't need equipment to do what you want to do-- just walk. Start with shorter distances and gradually increase speed and distance over time. As a human, you are literally configured to be a walking machine-- go with it. If you are bored walking, try listening to a podcast or your favorite music while you do it. As long as you have a place to walk, don't ever believe anyone who tells you that exercise machines are required to be fit. PS: I owned a gym for more than 10 years, and made a good living selling access to machines-- I didn't use machines then, either.

I was over 40 when I started. Just stay on track & if u get off track don’t let it stop u. Even if u eat some bullshit, don’t just stop working out. Keep on keeping on! I went from flabby to super cut, and now I’m moderately cut lol. It’ll change ur life!

My wife hadn’t worked out in a while and got back into it by doing yoga. It’s a gentle way to naturally build strength and flexibility with straining yourself on a piece of equipment.

Do or do not, there is no try. Literally: do something. Anything. Right now. Stand up and do two air squats. Don’t let the fear of not knowing the perfect answer get in the way of starting something right now.

Workout:

Exercise 1: wall press. Stand in front of a wall. Put hands on wall just below shoulder length. Bend your elbows (not at your waist) and let yourself get closer to the wall. Push back to standing. Do this ten times, rest for two minutes, and do it again but the second time do it until you can’t do any more.

Exercise 2: Air squat. Stand in front of a normal dining room chair. Sit down in the chair. Without using your hands. Stand up from the chair. Do this ten times. If you can’t do ten, do as many as you can. Rest standing up for two minutes. Do a second ‘set’ of these but instead of ten, do as many as you can consecutively (up to say 30).

Congratulations, you’ve done your first structured workout in a long time.

Maybe check out Couch to 5k

That's one possibility. I'd definitely recommend starting very slow. I've just recently been starting to exercise again, and I had some Achilles tendon pain by doing too much too quickly.

I don't have a whole lot of experience with bodyweight exercises, but I would definitely recommend squatting and lunges to help strengthen your legs and core. Upper body exercises like assisted pull-ups.

Don't be discouraged by not being able to do a lot at first but focus on getting better with each work out. I've been having to do that lately knowing I have the strength/stamina to do more, but my body is just not ready/used to the movements.

If you need some added motivation (I know I do), it'd be cool to either keep in touch on this thread or messaging to log our workouts too

Stationary bike can be the starting point. Set a timer for 5 minutes and just do it.As you increase your stamina, you can increase the time on it as well. Good luck

Start with a good stretch! And check out some of the HIIT for beginners on reddit. I've found that quite inspiring and something you can start at home if you want. But I've found going to excersize classes with a bunch of other people has been the best motivation for me.

Try the Peloton app subscription. I think there is always a free trial available. I went from very little exercise to riding indoors almost everyday and loving it. There are a lot of different coaches, find whoever motivates you and matches your fitness style.

I'd start with a nice walk around the neighborhood, work your way up. 15 mins a day then when you are feeling it move up from there. I also think exercise should be fun so I do dance workouts from YouTube, growwithjo is a great channel and she even has seated and workouts as short as 10-25 minutes. Find something you like if its walking, a sport, a yoga class at a nearby gym.

I was 45, post breast cancer, 40% body fat and muscle mass was well below 40 pounds. Basically I was 215 points of fat on a frame.

Step one. Make the time. Start doing SOMETHING at that daily time.

You can “not exercise” at any time. However- you have to show up at the workout spot/place, fully dressed, at the scheduled time. You can look at the door or whatever. THEN you can decide to not workout.

Drink water. Basically only water for now.

Meet your intake of daily lean proteins. Don’t worry about the other things to start. Just hit your protein target every day. Not over, but especially not under.

That’s where I started. It grew organically from there.

Under 30% fat and dropping. Muscle mass at 57 pounds.

Do NOT rely on weight. It’s useless. I dropped 4 pant sizes while weight was 155-157. Went from A 10 to a 6.

Take a cue from Atomic Habits and set the bar so low that it’s almost impossible to fail. Can you walk 5 minutes a day, rain or shine, 5 days a week? That’s how I started and did at least Walk Away the Pounds on YouTube and now exercise an hour a day 5-6x week.

I use walking as an example as it’s easy, doesn’t require much except sneakers, and is the easiest exercise on the body.

I can help with this a little. I am 40 yr old male, have not really exercised since being at school. Weighing approx 250lbs decided to do something about it.

I initially started with short walks along a cycle path in good weather. I used wireless earphones listening to music and podcasts made the walks much more enjoyable. I walked around 3 times week, averaging 1-2 miles initially, then after a few weeks 3-5 miles. After 4 ish weeks I decided to start a slow jog. I couldn’t jog for more than 500 yards before needing to stop. I continued doing this, with music etc around 3 times week. Each time it slowly got easier to run further, until I was able to run around 3 miles without stopping. I’ll add that every time I run, every single fibre in my body is telling me to stop and have a rest, walk a little, and it’s incredibly difficult to push through it, but I always try my best to do so.

That’s where I’m at currently. I’m unfit, I’m not a runner, but small steps and things are improving.

My advice is work up with small steps, and music/podcasts makes it much more enjoyable.

the best start is with someone to give you motivation

These are all excellent suggestions. I’ll just add that anything that gets your heart rate up over 120 bpm means you’re doing it right. Find something you enjoy or at least don’t mind and try to stay over that number for as long as feels sustainable. You’ll find that you get up there faster and sustain it with less effort as you get in progressively better shape.

Do you have a small step? If so just start by doing step ups. Start with just five on each leg and work your way up. Since you haven’t worked out you’ll start to see a change. It’s all about little steps. Even just walking 10 minutes will help. Also try scheduling a set time. For example. I go to the gym at 530 after some time you won’t even think about it. The hardest part is being patient enough to see results. If you need motivation I’m here to help. Best of luck on your fitness journey!

I don't know much about that but please careful how you do it and if possible ask a trainer or physician or something. I have relatives in their late 20's that have knee issues and can't sit on the floor comfortably because they started working out heavy out of nowhere and they were winging it.

Are you willing to get on your equipment once a day? Start with your lowest winnable strategy. For example, are you willing to try 1-2 minutes on each piece of equipment?
Forming the habit is not easy, but repetitions are key to making it feel almost automatic. Using you equipment for a minimum amount of time will lead to longer workouts and more challenging ones (when you feel like it), but in the meantime, get those small wins to build momentum. I'm rooting for you!

Start today. Workouts do not need to be arduous to be effective, especially when you are not starting from a super high degree of fitness.

I think motivation is key and not over doing it to begin. Don’t want injuries. Strava is an app my friend downloaded and I joined and logged my workouts to help motivate each other. We set a challenge of a certain amount of miles by this spring!

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The only exercise program that works is the one you can be consistent with. Just start with 5-10 min/day on either piece of equipment. Watch a show or listen to music, a boon or a podcast. and when that gets too easy add 5 more min. Rinse and repeat

It might not be a bad idea to check in with your doctor first as well. He or she may have some tips as well, not to mention the health check.

Just walk. Anyone can do it, it's good for your mental health.
Then add in stairs. Maybe your park has those exercise stations? Keep it low impact

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Accountability partners and an emphasis on building a daily habit.

Nothing like specificity— if you want to hike, get out and start walking. Don’t even set a distance or time requirement at first, just go every day. Don’t get crazy at the start, around the block, ease into it. Just build that expectation that you’re going to do something every day. This alone will get you to hiking.

At your age (I’m right there too) adding in some strength training will really make you feel good too. There are a ton of body weight workouts you could find online. Even just adding some squats or basic deadlifts with some milk jugs would make a difference.

I started doing these 7 minute workouts a few years ago and they were great and could be a good starting point: 7 minute workouts

Take a walk everyday. Doesn't matter how long. Start there and you got this!

While putting in the time, take it easy and don't over do it by going too hard at it. Build up slowly.
You are less likely to want to give up because you hurt if you take it slowly.

The best exercise is the one that you can get yourself to do regularly.

Come up with any sort of plan that sounds good. Make sure it's super easy. So easy that there's no way you can't stick to it. Then do it!

After a couple months of building this new, easy habit, add to it a little bit. Not much, just another small step in the right direction. Repeat as necessary until of you have all of the new habits that you wanted to build.

Start slow. Good for you for starting now! Exercise is so important for both mental and physical health. The most important thing is being consistent, not doing super hard workouts and then burning out. So start with what you think you can maintain. Even a 15 minute workout makes a huge difference to your overall health and energy, so start there. Can you commit to 15 minutes a day of walking, dance, abs, weights, or bike? There’s no wrong way to exercise, you’ve just got to move. Start with 15 minutes, 3x a week minimum. It’ll give you more energy and then you’ll be able to do 30 min. And then more from there! Maybe you’ll find a class you enjoy like Zumba or yoga!

People get discouraged when they think they have to exercise for an hour or it’s useless and that’s simply not true. Start small. If you have a few bad days and don’t workout at all, no problem, just start again the next day! This a lifelong habit!

Start small and build up a routine. Try to use the stationary bike (or walk outside) for 15-20 minutes a day, either in the morning or in the late afternoon. Intensity doesn't matter so much as getting your schedule and routine adjusted does. Do this every single day for a week- set reminders, give yourself an incentive for completing it, etc.

Next week, increase the time you spend. 5 minutes, 10 minutes, maybe even more if you feel like your body can handle it. The following week, increase either duration or intensity. Bike more, bike at a higher speed, walk more, shift the walk into a brisk walk or a light jog. I think once you get into the habit of exercising then you can start to follow a specific plan and begin focusing on muscle groups to strengthen!

Try to find "fun" ways to workout. I do ring fit in my living room, play Pokemon Go with my brother, and walk and chat with my mom (and often dog) during lunch. Are these the best well balanced workouts? No. Does it meet my exercise needs and keep me healthy in general? Yes, it is enough I am happy with it and my doctor is as well. Also, I get to socialize during two of those and see nature often. Win/win.

Other fun things I do sometimes: Free yoga at the library, disc golf with my family, hike with the dog (who is very wimpy to weather), and go to stuff like the botanical garden/zoo.

30 min. walks

Girl get a pt job at a local fed ex ground loading or unloading trailers! I’ve been doing it for 7.5 years. I’m horrible with gym memberships, I even bought a tread climber and it collected dust. The idea of not wanting to leave my coworkers short and the fact that I was being paid pretty damn good for 3.5 hrs 5 days or nights a week is what motivates me!! Try it!!!!🥰

Start small. 1. Take the clothing off the equipment. Not a rack anymore. Just do some movement, see how you feel. Set a goal like 5 or 10 min. Make a star or smiley on a calendar you can see. Do not be mean to yourself. See yourself doing it! Do not judge yourself for what you have not done in the past. Be in it. Focus on how great it is to be able to start, to ask for help. know you can start where you are and incrementally add on. Walking uphill at whatever pace you can do to go forward: great way to start slow, mark and know progress by doing route regularly. Lots of apps, great free stuff on Youtube! Helped me to get motivated. Free!

Walk around your block. The next day, walk around two, etc

Stop writing on here and go now. Seriously, you have equipment. Just start!

The biggest thing, is showing up. And congratulating yourself on showing up. That’s what has kept me going as I progress with fitness. Give yourself massive props even if you just put 10 minutes in. That mindset is super crucial and then the rest will follow :)

Literally just start.

Find a YT video with an exercise bike instructor. Then try your best to follow. The point isn't to be perfect the point is to just peddle for the 20 to 30 minutes. Do this 3 times a week then after a month 4 times a week then after another month 5 times a week. Once you are doing a 30 minute bike ride 5 times a week, you can easily transition into other stuff. Like 3 bikes rides, and 2 jogs, and so on. The you increase length of time, 45 minutes, then 1 hour, etc. Set realistic goals, not everyone wants to use the free weights but attending exercise classes or completing daily 5 km runs are a realistic long term goal.

Treadmills are great too if u live in an area where rain/snow / cold wind can be issues consistently ☔️❤️

When I restarted at the gym after years of not going, I made a point of being clear about my motives. Essentially, I resumed this time because I want the health, mobility and functional fitness benefits. This contrasts with the ego and body image concerns, that prompted going to the gym when I was much younger. I also make a point of enjoying the gym experience each time, not simply tolerating it. I amuse myself on the elliptical machine by surveying the crowd and picking my daily favorite hottie, and taking note of the progress made by others. I try to learn good technique by observing the trainers and the most dedicated and successful members. I always feel good afterward.

Like others have said, go for a walk. If the weather is currently far from ideal due to the current season, I would recommend 5mins on the bike in the morning and 5 mins on the elipitical machine in the evening daily for a week.

If it feels quite easy you can increase it to ten for the next week. Then the week after, increase to fifteen or twenty, depending on how you find your progress. As the weather improves you can start going for some walks too.

Find ways to alter your current life to be healthier.

E.g. if you catch a bus why not get off 1 stop earlier and walk the rest of the way. If you drive why not park further or catch the bus instead? Take the stairs not the lift etc.

If you already feel you walk alot and cant add more in, try walking faster.

Just by altering the everyday things like this it all adds up and is often better than trying to implement some heroic workout routine. It also leaves you with a lot more energy and in a better place to start more serious workouts.

Same can be said for diet too.

When I first started using an elliptical at home I would do so while watching tv. I started with a 30 minute show, I’d rest during commercials and slowly I would take out commercials or only rest for the first one. Then on to longer shows when a 30min show became easy.

I also like exploring my city’s trails year round as we have lots of local wildlife and riverfront. I put on my warm clothes and go exploring. Stay out as long as you feel comfortable or go with friends. My dog is my best hiking and walking partner. She’s up for a walk whenever.

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I'd recommend just start walking outside and get some fresh air. If you want to try running, you could download a Couch to 5K app and that starts pretty basic with 8x 1 minute runs with walking breaks in between. If you don't have a pair of running shoes, I'd get a pair that you can use for walking and running. Elliptical or stationary bike is fine too. I'm not to familiar with programs for those but you could try 10 minutes a day and gradually increase.

https://stumptuous.com/f-exercise-try-this-instead

She also had a good page on weight training for beginners, maybe still there somewhere

Several people have recommended walking, I’ll add another vote for that. When the COVID lockdown started I bought an elliptical and turned one room into a small gym. That was okay but hard to stay motivated. Then I just started walking outside, first just a couple of blocks and now 2-1/2 years later am doing 7-10 miles every morning and have lost more than 60 pounds and about 12% body fat. Get good shoes, go to a runner’s shop where they know a lot about feet and let them fit you, I’ve found these folks tend to be very helpful and encouraging.

Also recommend getting an app or joining a group to help with motivation. I got the Pacer app which tracks your routes, mileage, etc. and you can join groups and sign up for challenges. Other users tend to be positive and encouraging and some days they are the only thing that gets me out the door.

Good luck!

Not joining a gym will mean you won't have extra motivation to get up, leave and go to the gym. Regardless of having equipment, joining a gym is first step in fitness journey for many.

I was obese and sedentary for many years and I started with swimming. The benefit was -

low impact on joints, enjoyable, assisted me to build a routine and healthy eating /habits, was able to lose weight and build strength and go onto gym work I’ve now lost a substantial amount of weight and go gym almost daily

Go slow and only increase frequency and duration at a minimum of every couple weeks, at least to start. It takes time for your brain to form new habits and that’s when the desire to work out overcomes the desire to be lazy. If you start off overdoing it, you will give up. It will also make you so sore that you won’t work out again for a week and by then you might just say “forget it”. Start with something like 30 minutes of low intensity twice a week. You need to change your mindset before you can change your body. motivation follows action, not the other way around. Just. Stick. With. It.

I strongly suggest not jumping into anything too strenuous.

This guy has some good shorts (YouTube shorts that is)

And this guy has good routines also. Both emphasise working your way up from movements you can manage but the second one has a routine to help strengthen the ankles, which can help while hiking. He also has free ebooks too.

Some people think stretching isn't exercise, but it is. It's the base that all other exercise builds off of.

If you like story podcasts or audiobooks, definitely check out the app Zombies, Run! (for iOS and Android) Despite the name, you can walk or jog instead of running if you like. The app tells the story of, unsurprisingly, a zombie apocalypse and its survivors. You are one of those survivors, and the star of the show; as you keep moving (which you can do on a treadmill as well), you’ll pick up items, rebuild your base and progress the story. You can even set the app to occasionally make you pick up the pace when the zombies get too close. There are no goals or thresholds you have to hit; you can just set how long you would like to exercise or for how many miles.

Otherwise, finding a good audiobook or story podcast and only listening to it during exercise is a terrific motivator. I owe the shedding of several pounds, over many evening walks, to Welcome to Night Vale, Alice Isn’t Dead, Within the Wires and The Orbiting Human Circus. If you’re more into nonfiction, try a true crime podcast (you’re spoiled for choice there) or something like The Plot Thickens, which tells stories about the film industry.

As any fan of soaps or serials knows, the need to know WTH is going to happen next tends to override most, if not all objections and obstacles. 😉

Even as a woman, strength training is the most used way to actually change your body composition. Research athlean x and huberman lab.

One thing that’s good to get you into exercising is yoga. I really like yoga with Adriene… free. 25 minutes long and for all levels .

You walk. Then you jog

Fill some water jugs 2 gallons of milk jugs and squat and lift them

Hello friend first of all great job for deciding to take the leap and do something nice for yourself. Exercise is amazing. It makes you feel better and sleep better because it creates endorphins.

My recommendation is to get a notebook and start writing down your progress.

Start with taking pictures of yourself from the front side and back

Max get a tape measure and measure your chest waist and hips

My other piece of advice is to get a buddy system. Anybody friends, family neighbor that could help you be accountable

Perhaps this person might be able to Jack you up during the week when you have no motivation or even help work out with you.

The easiest way to start working out, is by putting on a pair of comfortable shoes and taking a walk around the block. Anything is better than sitting in front of the TV

Once you’ve mastered that increase the time each week, eventually try to get at least two or 3 miles in a day. If you have a dog, that’s a great way to get exercise in. If not, perhaps, ask a friend or neighbor. If you don’t have anyone to ask I recommend putting on a set of earbuds and your favorite music And get yourself motivated and go for a brisk walk.

Depending on what state you live on if you’re not able to go outside in the winter due to snow, then yes your stationary bike or any other exercise equipment would be great. Try to time yourself perhaps use the timer on your mobile device.

In between working out and doing cardio, I recommend doing some form of weights. If you don’t want any and all they sell these at most department stores including Walmart. Start With something light, you can always work into heavier weights later.

My recommendation is to start off by working out every other day. Eventually you wanna go into at least minimal four days a week.

Use the notebook daily by tracking your progress of what you were eating, including fat, calories and carbs

Also, document how many minutes he worked out a day. Remember it’s always better to do something for us is nothing

Surround yourself with healthy treats, such as apples, sliced up and celery if you don’t like them plain, you can add a touch of raw organic peanut butter.

Sugar is the killer. I know because I was addicted to it for years. The best way to curb. Your appetite is to replace any refined sugars with real food such as fresh fruit or if you need something sweet perhaps in your coffee would recommend Monk fruit drops.

In case you’re busy around, the golden can’t get a meal and I recommend picking up a protein powder that you can mix with water and have a protein shake at least once a day

Try to get to sleep at the same time every night. Sleep is the magic nectar that resets your body. Try to get at least seven hours if not more.

This is the beginning of something. Great my friend. You’re going to do wonderful. Stick with it. Nothing in life is easy. If it was so easy to get in shape, the whole planet would be in shape. Lol I know you can do it. Best wishes and Namaste.

PS I noticed on Netflix there are lots of new exercise shows from weightlifting and cardio to YOGA! so if you subscribe to Netflix, you can tune in and do this in your living room for free. Check it out and good luck.

How? Just start with 10 minutes and don’t stop…

You gotta pump up those numbers!!!

There are a ton of good ideas here so I won't go over any of them......

But I will bring up something you said you didn't want to do.

Go to gym. Not to use similar equipment that you already have by yourself, but for exercise classes. There will be a trained coach who will have you do stuff so you don't have to come up with your own workout routine. You will meet new friends (go at the same time everyday). You will feel obligated to show up at a specific time on specific days. You might learn new things (depending on what classes you go to).

There is a whole host of reasons to do this. I totally understand not wanting to do it because of money, but if you show up it is worth every penny.

Cycling class Orange Theory Crossfit Yoga Jazzercise (does this still exist?) YMCA classes Etc....

I wouldn’t say you’re starting with nothing! A willingness to make small changes will lead to big results! Congrats on your journey to healthy town :) I’m proud!

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Hatha yoga + daily walking will do wonders.

Glad to know there's someone else who's also in the same road.. I wish you luck on your journey. I also suggest walking/brisk, it helps with stamina (atleast for me.) Sort of create a routine too. [Example: Using the stationary bike on one day then walking on the next day (honestly any form of Light exercise that day). Or you could rest that day.] But do what's comfortable for you. Don't forget to take it slow and to trust the process.

Look into a crossfit type of excercise program. If you can find a good program to follow, it really gives you all round functional strength, stamina and fitness. It worked wonders for me as m40 starting from almost zero to being in good shape.

The folks over at r/beginnersfitness should be able to with some great ideas/plans

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Can’t recommend orange theory fitness enough, starting as a power walker. You will meet the best people who will motivate you to try your best and coaches to guide you back on your fitness journey. It’s worth the money to invest in a personal trainer in a group setting yourself. All ages and body types thrive here!

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We are social animals. We evolved to gain motivation through the eyes of our peers. Leverage that advantage. Find kindred spirits and work together. You will never find a primate alone in the wild. If they were, they would be good as dead. We need each other, even to lift a dumdbell.

Do you have the AllTrails app? It’s free and gives you lots of local walking routes and rates them for difficulty.

There are several apps and videos to help you plan your workout.! Although you have the equipment from which you can start your basic workout.!

Start small. Gamify it. Give yourself small challenges and record your progress. For example, challenge yourself to 15 mins on the elliptical. Record # of steps/distance completed within that period and compare as you progress. Or, make it that you watch an episode of a program you love while on the elliptical? Start small and show up on schedule. It'll form a habit.

Ex bike racer here:

When using a bike or stationary bike, get used to riding in a low gear - chain is on the small or middle chain ring in the front and and on the middle to larger sprockets on the back.

People often think it is better to grind away in a hard gear which is far from what is needed. A nice easy gear helps your legs relax, build strength slowly and is great on recovery days. When I raced (almost made the Olympics in road racing) we called these LSD days (Long Slow Distance).

Make sure to keep your knees and legs in a straight line; don’t let those knees drift out to the side. You will damage them.

Easy walks are a great way to start and I also recommend swimming.

Changing up your activities (cross training) will use your muscles in different ways and help you keep moving forward.

Be sure to give a lot of rest days and to eat well so your body has the tools to make repairs.

Poop smells funny

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I always found going to the gym/ being active is alot easier with a workout partner, since you have an elliptical as well as a stationary bike maybe you can invite a friend over and workout together. That way you keep each other motivated and can push eachother?

Four and a half years ago I weighed 409 pounds (185 kg). I started a commercial Australian diet and lost about 45 pounds (20 kg) in the first six months with zero exercise.

As I was still too big physically to exercise safely, I started doing star jumps in the pool so the water would support my bulk and keep me cool. It was the perfect intro to exercise.

When it got too cold a few months later, I started daily walks. Slow, gentle and short at the start as I didn't want to injure myself.

I was steadily losing around 2 pound a week (one kg a week) so it got easier as I progressed. To push myself, I bought a weight vest from eBay and added 1 kg weights to the vest. I ultimately walked (and still walk daily) with the vest and weights totaling 20 pounds (9 kg).

I gradually built up the speed and intensity and duration to ultimately complete a daily one hour walk at 3.8 miles per hours for a full hour.

Two years after starting, I lost 220 pounds (100 kg), and have now kept it off for two and a half years after reaching goal.

It really doesn't matter if you use an elliptical, a walking machine, a gym, or just walking the streets around where you live. The key for me was to do it daily and make it SUSTAINABLE !!!

If I pushed myself too much, it wouldn't have been sustainable and I would have gone back to my old habits of junk food and no exercise.

https://preview.redd.it/har9a48myvea1.jpeg?width=1608&format=pjpg&auto=webp&v=enabled&s=6c1298eadb14e9f06e0567ffa094ca63c076496b

Exercising is hard. When I first started I ended up with hematomas- bruises - in my arms and couldn’t straighten them for a week.

Full stop what you are wanting to do it tough. By starting you are doing something that 68% of Americans don’t do.

I have run marathons and I promise you I started at a half mile.

Aim for what I call a shitty mile.

In those case, aim for a goal on your machine where if you wanted to talk it may be a little difficult to do so using a resistance that you wouldn’t want to have a long conversation. From there you know what your starting point should be.

You should do 20 min of it the first time. Then 2 days later 25 min. Use a goal of 30 min every other day but change the resistance till your body tells you it’s hard to keep a long conversation going.

TLDR; start with anything. Aim to get your hr to a place where it would be a little tough to talk and exercise. When you can do that for 30 min. Keep increasing the intensity to get the same sweat going. This is where you can use goals of kcals. Aim for 200 kcals then 250 in 30 min… it will come if you are willing to do it. You got this.

Now I gotta get back to running… I ran 4 miles today and felt like I was gonna fall over. I’ll be right there with ya

Do you like games? I do and I play Pokémon go which makes my daily walks a lot more fun. Definitely helps me with adding exercise to my day—I have to walk 50km per week to meet goals in the game.

Cardio will only go so far you need to implement a strength training with weights or machine routine you can Google many beginner ones and YouTube correct form