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How do fat people do body workouts?
- Thread starter FudgeIt
- Start date
The Pleasure
Member
Build upper body strength. Fat people can do pushups, squats and leg stretches along with superman planks and swimming.
FudgeIt
Member
But how does one start? Doing 1 a day until you can do 2 a day? Is it as simple as that
The Pleasure
Member
Just keep plugging at it. But the easiest way to start building up strength and endurance is swimming. Plus that's easier on your knees.
John Marston
GAF's very own treasure goblin
Hideous Snake
Gold Member
SWIM. Calisthenics is not easy for a start
bitbydeath
Gold Member
Also recommend swimming, it's fun to do and provides a full body workout.
FudgeIt
Member
Wow so that's simple! Good for you!
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ForAcademicPurposes
Gold Member
Represent.
Represent(ative) of bad opinions
they dont
March Climber
Gold Member
Look up what the larger WWE Wrestlers do, especially the ones who go the distance in a match.
Most of them post, have spoken about, or have had videos about their workout regiment.
Most of them post, have spoken about, or have had videos about their workout regiment.
ssringo
Member
I was definitely overweight, not obese though, when I started fixing my shit. Here's what I did to get over that initial hump where it really sucks and it's easy to give up.
Buy a relatively cheap set of weights (an adjustable set for curls is great). Make a few dieting changes like cutting out sugary drinks. Start small and just stick with it and if/when you fall if the horse and miss a day or two, just pick back up. Eventually it'll become routine and much easier to keep it going. Lifting weights does a lot to get you into shape including your cardio which can lead to more exercises and more weight loss. Seriously. Walking around work I used to get winded from all the hills but after a month or two of lifting weights those same walks didn't bother nearly as much.
Make sure if you do start lifting you look up some youtube videos to ensure you're doing exercises correctly and safely. Form is important.
Buy a relatively cheap set of weights (an adjustable set for curls is great). Make a few dieting changes like cutting out sugary drinks. Start small and just stick with it and if/when you fall if the horse and miss a day or two, just pick back up. Eventually it'll become routine and much easier to keep it going. Lifting weights does a lot to get you into shape including your cardio which can lead to more exercises and more weight loss. Seriously. Walking around work I used to get winded from all the hills but after a month or two of lifting weights those same walks didn't bother nearly as much.
Make sure if you do start lifting you look up some youtube videos to ensure you're doing exercises correctly and safely. Form is important.
FudgeIt
Member
Do you have recommendations for what you did with your weights?
Get a set of resistance bands, that way you can do a lot of motions with just a little resistance at first, then increase.
Strength tends to shoot up fast at first, then plateu. But don't over do it, getting tendinitis or tearing something will slow you down big time.
Weight loss is 90% diet, so don't eat your way out of any progress.
Strength tends to shoot up fast at first, then plateu. But don't over do it, getting tendinitis or tearing something will slow you down big time.
Weight loss is 90% diet, so don't eat your way out of any progress.
bitbydeath
Gold Member
AJUMP23
Parody of actual AJUMP23
You just need to do something.
FudgeIt
Member
FudgeIt if this is about losing weight then dieting is a billion times more easier/important than working out.
I've been eating at a deficit for weeks. But I want to tone my body. I have a belly that will hopefully get fixed with diet but I want to see some results. I want to have a toned body
ssringo
Member
If you mean exercises I believe I started with
1: regular curls, hammer curls, dumbbell rows and rear delt fly (pull day)
2: overhead press, floor/bench press, lateral raises and tricep kickbacks (push day)
Day on, day off, day on, etc. Alternating workouts. Sets would be 9-12 reps per arm repeated 3-4 times depending on the weight, how hard I was pushing and how I felt overall. Would take 30-45 minutes and I'd watch youtube or something to help get through. Playlists of Rocky music unironically helped
As others have mentioned, diet is important. I say start small and build up because it's easy to take "cheat days" or start giving up when you make drastic changes when you're out of shape and overweight. Once you get into a routine it's much easier to maintain and make further changes. It took me several attempts before it started sticking but you know yourself better than we do and ultimately it's gonna be up to you to make the changes necessary.
SomeNorseGuy
Gold Member
I started with laughably easy targets/short duration to not make it feel like a negatively loaded activity, made it a daily routine. Each week I set the daily goal a bit higher. It worked wonders for me. I also went low-carb, but that was mostly to cut down on sugar/wheat and speed things up a bit.
But if you're mega motivated and want to get ripped there for sure are better and faster ways to reach your goal.
But if you're mega motivated and want to get ripped there for sure are better and faster ways to reach your goal.
FudgeIt
Member
I noticed carbs are a killer! I try to eat less. Carbs seem to be everywhere! What about potatoes?
FudgeIt
Member
I'm motivated. Just always so confused where to start. I feel like I'm going to come back from my vacation and get a gym membership to on the weekends and during the week, I can find things to do during work hours.
SomeNorseGuy
Gold Member
I stayed away from potatoes aswell. But any mix of healthier food and a bit of portion control goes a long.
Then I'd keep it simple at first, find some activity that you feel you can easily make a daily routine and stick to it. In my experience lifestyle changes are easier if taken one small step at a time.
Edit: Just to make it clear, I'm not a nutrition/exercise expert. I just did what felt right for me. I'm sure there's plenty of guys who actually knows what they're talking about who can give you better advice.
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Rentahamster
Rodent Whores
Very carefully
Dirk Benedict
Gold Member
I Love Japan.
Our Metabolism varies, by mileage. I would cut out the sugars, processed foods and hit up lean meats and greens. If you have adequate water drinking habit, then you should be fine, otherwise increase your daily intake. I feel this would help immensely as a start to widdle some weight down on it's own. If you're already doing this, you're fucking winning, already.
You should worry about calisthenics once you're able to support your own weight, more. When I was a bit younger, I was very good at it. 2 finger pullups with each hand. I let it slip and now I'm working on grip strength again and even doing a little pronation.
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LyricalShrike
Member
Every journey starts from zero. Do chair squats until you can lower to stool squats. Do stool squats until you can do real squats. Plank until you can do knee assisted pushups. Do knee assisted pushups until you can do full pushups. Dead hang until you can do flex hang, flex hang until you can do pullups. Supplement with walking/swimming to build up cardio without fucking your joints.
bitbydeath
Gold Member
Protein to fill you up works best.
Protein yoghurts work well, eat them as slow as possible, and drink lots of water. (Eating slow helps train your body to not overeat)
On the exercise front, it's easy to burn out, so take it slow, make sure you have music to help you get lost in it.
Doesn't even have to be music, it could be an audio book.
Treadmills, cycling and rowing machines are great for repetition. The rest you mix up, depending on how sore your muscles get.
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rorepmE
Member
The Exercise:
Squat-Curl-Press, full body workout. Don't over complicated. 10 reps in 5 sets. Adjust to you fitness level. You can start with lower weight 10, 15lbs and move up.
Go slow, maintain your form.
The Equipment:
Adjustable weights, so you can start from a lower weight and progress. Check out FBM to see if you can snag some used equipment for cheap. There's a lot of people who buy equipment and never use them.
Look for a cheap stationary bike you can use to warm up and get your heart rate up before working out.
The Diet:
Figure out your Basal Metabolic Rate: https://www.calculator.net/bmr-calculator.html
It will give you a rough estimate of how much calories you need to maintain your current weight and give you an idea where you can cut.
Don't go cold turkey and starve yourself. You just need to adjust, learn to reduce portions on empty calorie foods.
The way I counted calories is I always ate the same 1000 calorie breakfast with a meal prep, so I knew every breakfast was the same amount and I just needed to count lunch and dinner.
Do NOT weight yourself everyday. Pick a day and stick to that time and day.
Win the small battles and stack those small wins.
You trying to get a particular bitch or bitches in general?
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Dr. Suchong
Member
Just walking is good to start with.
poodaddy
Gold Member
Negatives are the answer to your woes OP.
This works for nearly all movements. There's a concentric and eccentric phase of any movement in which you're going for a contraction, and that's what you're going for because you want hypertrophy, (building muscle), and that means contractions are necessary.
The concentric phase is the phase in which we "explode", think of it as the push in push up, or the pull in pull up; whereas the eccentric phase is the opposite, it's the phase in which we're not directly pushing or pulling against gravity, we're resisting it, and that's the phase you're gonna focus on.
Doing a negative means focusing on eccentric overload to force hypertrophy in less skilled athletes. It's incredibly simple, and you can continue to use this technique even after you can do push ups as a way to push past failure.
Simply get into the push up position with your hands fixed in place about shoulder width, tense up your core like your gonna take a punch, retract your shoulder blades and flex your back muscles, (this is called packing your lats), to protect your shoulders during the movement, and simply lower yourself to the ground slowly as if you're about to do a push up. Exaggerate the control on the way down, really try to do this slowly, and then, if you can't push back up at the bottom, simply allow yourself to slowly and safely land on the ground flat, then get back into the starting position and do it again. You can do this on your knees as well to drop the weight, and actually you probably should start with that so you can get an idea of what your joints can tolerate, as that's gonna be different for everyone.
Eventually, after doing this for a while, you're going to be able to push out of the bottom. When you get there remember to push with genuine force out of the bottom, that's called power, and you'll then be able to complete one full proper rep.
Don't get obsessed with how many you can do, that's a trap, simply go until you hit failure, genuinely push yourself but within reason, and pay attention to your wrists and shoulders during this movement ok? I love the push up, but I destroyed both shoulders doing them incorrectly and far too often in the Army, had to have a very painful surgery to correct the left when I got out and the right is still fucked up. Try to focus on the quality of your reps rather than the number, and you'll quickly find yourself more jacked than the guy who's bragging about doing double your push up count and he can't figure out why he's not growing. Quality of reps matters VASTLY more than number, carry that with you for your entire training career ok? Never forget that part.
You can also do negatives with pull ups and squats, though I'd wait a while on pull ups if you can't do a push up. Squats are easy though, just use a sturdy chair or even a bean bag, put your feet shoulder width apart, and simply lower yourself down to the bag by bending at the hips first, then knees, (important!), and trying to control yourself on the way down nice and slow, and if you can't squat back up, simply sit down or fall on your bean bag, then reset and try again.
Eventually, you'll start to really get the hang of all these movements OP, trust me, but it's gonna take practice. You're gonna fail and hit plateaus, but don't ever get discouraged, and never compare your progress to others, (a common trap), as the only progress that matters is yours. If you're stronger, faster, or more durable tomorrow than today, then your training is going well.
Remember to warm up very well every time, walks are great for this, and focus on range of motion. Take it from someone who used to be pretty damn big; you are capable of doing this and sticking with it, you just have to want it bad enough.
If you ever need advice or even just general information, feel free to ask here or message me man, and good luck bro!
This works for nearly all movements. There's a concentric and eccentric phase of any movement in which you're going for a contraction, and that's what you're going for because you want hypertrophy, (building muscle), and that means contractions are necessary.
The concentric phase is the phase in which we "explode", think of it as the push in push up, or the pull in pull up; whereas the eccentric phase is the opposite, it's the phase in which we're not directly pushing or pulling against gravity, we're resisting it, and that's the phase you're gonna focus on.
Doing a negative means focusing on eccentric overload to force hypertrophy in less skilled athletes. It's incredibly simple, and you can continue to use this technique even after you can do push ups as a way to push past failure.
Simply get into the push up position with your hands fixed in place about shoulder width, tense up your core like your gonna take a punch, retract your shoulder blades and flex your back muscles, (this is called packing your lats), to protect your shoulders during the movement, and simply lower yourself to the ground slowly as if you're about to do a push up. Exaggerate the control on the way down, really try to do this slowly, and then, if you can't push back up at the bottom, simply allow yourself to slowly and safely land on the ground flat, then get back into the starting position and do it again. You can do this on your knees as well to drop the weight, and actually you probably should start with that so you can get an idea of what your joints can tolerate, as that's gonna be different for everyone.
Eventually, after doing this for a while, you're going to be able to push out of the bottom. When you get there remember to push with genuine force out of the bottom, that's called power, and you'll then be able to complete one full proper rep.
Don't get obsessed with how many you can do, that's a trap, simply go until you hit failure, genuinely push yourself but within reason, and pay attention to your wrists and shoulders during this movement ok? I love the push up, but I destroyed both shoulders doing them incorrectly and far too often in the Army, had to have a very painful surgery to correct the left when I got out and the right is still fucked up. Try to focus on the quality of your reps rather than the number, and you'll quickly find yourself more jacked than the guy who's bragging about doing double your push up count and he can't figure out why he's not growing. Quality of reps matters VASTLY more than number, carry that with you for your entire training career ok? Never forget that part.
You can also do negatives with pull ups and squats, though I'd wait a while on pull ups if you can't do a push up. Squats are easy though, just use a sturdy chair or even a bean bag, put your feet shoulder width apart, and simply lower yourself down to the bag by bending at the hips first, then knees, (important!), and trying to control yourself on the way down nice and slow, and if you can't squat back up, simply sit down or fall on your bean bag, then reset and try again.
Eventually, you'll start to really get the hang of all these movements OP, trust me, but it's gonna take practice. You're gonna fail and hit plateaus, but don't ever get discouraged, and never compare your progress to others, (a common trap), as the only progress that matters is yours. If you're stronger, faster, or more durable tomorrow than today, then your training is going well.
Remember to warm up very well every time, walks are great for this, and focus on range of motion. Take it from someone who used to be pretty damn big; you are capable of doing this and sticking with it, you just have to want it bad enough.
If you ever need advice or even just general information, feel free to ask here or message me man, and good luck bro!
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poodaddy
Gold Member
Also, and I don't wanna get too into the weeds on this but I know what I'm talking about here and there's a ton of misinformation on this topic: carbs are totally fine. So is fat. So is protein, but getting more protein than you need will do nothing except store more fat.
Calories are king, anyone who tells you otherwise is either selling something or misinformed. The jury isn't still out on this, it's a fact and has been for a long time. Macros matter for basic bodily function as you want a balanced diet for optimal health, but in terms of weight loss and hypertrophy, they don't matter whatsoever so long as you're getting enough fat for hormone regulation, enough carbs for optimal brain health, (people seem to forget that the brain runs on glucose, low carb diets will most assuredly cause brain fog), and you're taking in enough protein for protein synthesis.
Any time someone tells you that one macro is the issue, immediately nod your head and look elsewhere for information, as they're espousing something they heard on a podcast and it's simply not true.
To learn more of the actual science of exercise, please check out Menno Henselmans; he's the gold standard for YouTube in terms of actual verified exercise science and explanation and interpretation of peer reviewed studies and meta analyses. Avoid any YouTube channel that engages much in click bait, and try to study this stuff in your free time with kahn academy or the like. People talk out their ass with fitness a remarkable amount, which is fascinating as the actual science is readily available and free, yet so many people choose not to read it and instead take advice from very handsome morons -_-.
EerieArcade
Member
I couldn't do a single pushup to save my life. Started doing 'wall pushups' and then moved on to proper pushups. Like with anything in life, if something gets too easy, find a way to make it harder. Works for me anyway.
Wandering Leopard
Member
Easy. You should do the progressions that get you there.
Eg Instead of a regular push up, one easier progressions is simply doing them your knees on the floor; once these feel too easy, you should be ready to do them properly. Then you can progress to harder variations.
Additionally, you can ask an "AI" for easy variations of specific exercises.
Eg Instead of a regular push up, one easier progressions is simply doing them your knees on the floor; once these feel too easy, you should be ready to do them properly. Then you can progress to harder variations.
Additionally, you can ask an "AI" for easy variations of specific exercises.
Baemono
Member
I always did full body workout even when I was fat, that's not a criteria
poodaddy
Gold Member
This. Full body isn't some magic bullet.
Volume is volume guys, and it doesn't matter how you get it or when, just get it.
Ten sets of squats is ten sets of squats; as long as you truly trained to failure, it doesn't matter if you do 2 on Monday, 3 on Wednesday, and 5 on Friday; or maybe 2 sets five days a week, or any number of ways to handle your split; the hypertrophy will be the same. Splits don't matter for anything hypertrophy related beyond volume management and motivation, and this has been proven countless times by myriad studies.
A set is a set, as long as you genuinely trained to failure. It's all about your weekly volume.
FudgeIt
Member
The Exercise:
Squat-Curl-Press, full body workout. Don't over complicated. 10 reps in 5 sets. Adjust to you fitness level. You can start with lower weight 10, 15lbs and move up.
Go slow, maintain your form.
The Equipment:
Adjustable weights, so you can start from a lower weight and progress. Check out FBM to see if you can snag some used equipment for cheap. There's a lot of people who buy equipment and never use them.
Look for a cheap stationary bike you can use to warm up and get your heart rate up before working out.
The Diet:
Figure out your Basal Metabolic Rate: https://www.calculator.net/bmr-calculator.html
It will give you a rough estimate of how much calories you need to maintain your current weight and give you an idea where you can cut.
Don't go cold turkey and starve yourself. You just need to adjust, learn to reduce portions on empty calorie foods.
The way I counted calories is I always ate the same 1000 calorie breakfast with a meal prep, so I knew every breakfast was the same amount and I just needed to count lunch and dinner.
Do NOT weight yourself everyday. Pick a day and stick to that time and day.
Win the small battles and stack those small wins.
You trying to get a particular bitch or bitches in general?
Im
Married! Just want to look good! Thanks for sending!
StueyDuck
Member
High intensity training, doesnt matter what you do, get that heartrate to spike and teach it to rest.
When the weight melts off you can focus on muscle groups and pushing further.
Look into something like the 4x4 workout. Its not too time intensive but will give you a good kick
When the weight melts off you can focus on muscle groups and pushing further.
Look into something like the 4x4 workout. Its not too time intensive but will give you a good kick
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