Everyone has their own weight loss journey. For me, it took a lot of strength workouts AND cardio workouts to get rid of so much weight on my entire body. I’ve lost over 120 pounds now and I had to work my whole body to do it, but I also had to get enough sleep for my body to start healing from a lot of things such as mental stress, a traumatic brain injury, and a lifetime of really bad food choices that I learned growing up.

These exercises are a general guideline, but the best exercises to do are the ones you enjoy and will actually do. So when you make an exercise program plan, the best way to find long-term weight management is to fall in love with some type of healthy eating and some type of meaningful movement. This weight loss workout plan can work for you to build lean muscle mass and reduce body weight. Just make sure you use good form, have rest days, and don’t skip your workouts for long periods of time. Now let’s get movin’! 

Before we dive into specific exercises, it’s important to note that a combination of strength training and cardiovascular exercise is essential for weight loss. Strength training helps build muscle, which can increase your metabolism, while cardio burns calories and fat. If you are local in Muskogee, you can join me at Strictly Fitness and I can help you get started with technique and form with personal training sessions. Call me at 918-360-1765 to find out more. Or check out my Facebook page at Training Kamp.

Here are some workouts you can try:

Beginner gym workout

Here are some great ideas for gym workouts for beginners to lose weight:

1. Treadmill: Walking or running on a treadmill is a great way to burn calories and lose weight. Aim for at least 30 minutes of cardio, three to four times a week. Start with a comfortable pace and gradually increase the speed and incline over time.
2. Elliptical: The elliptical is a low-impact cardio machine that can help you burn calories without putting too much stress on your joints. Aim for at least 30 minutes of elliptical cardio, three to four times a week.
3. Stationary bike: Cycling is another great low-impact cardio workout that can help you burn calories and lose weight. Aim for at least 30 minutes of cycling, three to four times a week.
4. Weight lifting: Weight lifting is a great way to build muscle and increase your metabolism, which can help you burn more calories at rest. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once.
5. Bodyweight exercises: Bodyweight exercises like push-ups, pull-ups, and lunges are great for building strength and burning calories. They also require little to no equipment, so you can do them anywhere.
6. HIIT (High-Intensity Interval Training): HIIT involves short bursts of high-intensity exercise followed by periods of rest. This type of workout can help you burn more calories in less time, making it great for those with a busy schedule. Examples of HIIT exercises include sprinting, jumping jacks, and burpees.
7. Group fitness classes: Group fitness classes like Zumba, spinning, and kickboxing can be a fun and effective way to burn calories and lose weight. Plus, the social aspect of group classes can be motivating and help you stay committed to your fitness goals.

When starting a new workout routine, it’s important to listen to your body and start slow. Don’t try to do too much too soon, as this can lead to injury or burnout. Aim for consistency and gradually increase the intensity and duration of your workouts over time.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Additionally, it’s important to remember that diet plays a crucial role in weight loss. Make sure to eat a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains. Cut back on processed foods, sugary drinks, and alcohol, which can all contribute to weight gain. Workouts for beginners to lose weight can’t work without good nutrition.

Check out our favorite workout gear here:

• Workout shoes
• Workout pants

In summary, a combination of cardio and strength training, as well as a balanced diet, are essential for weight loss. Experiment with different workouts and find what works best for you. With consistency and dedication, you can achieve your weight loss goals!

What to do at the gym for beginners

If you’re a beginner at the gym, it can be overwhelming to know where to start. Here are some tips on what to do at the gym for beginners:

1. Start with a warm-up: Begin your workout with a 5-10 minute warm-up to get your heart rate up and your muscles ready for exercise. You can use the treadmill, elliptical, or stationary bike for a light cardio warm-up.
2. Focus on form: Proper form is important for avoiding injury and getting the most out of your workout. If you’re unsure of how to do an exercise, ask a trainer or staff member for help.
3. Start with machines: Machines are a great way to get started with strength training as they are easy to use and offer guidance on proper form. Start with the machines that work the major muscle groups, such as the chest press, lat pulldown, leg press, and shoulder press.
4. Incorporate free weights: Free weights, such as dumbbells and barbells, are great for building strength and improving stability. Start with lighter weights and focus on proper form before increasing the weight.
5. Mix it up: Variety is key to avoiding boredom and keeping your body challenged. Incorporate different types of exercises, such as cardio, strength training, and flexibility, into your routine.
6. Rest and recover: Rest is just as important as exercise, as it allows your muscles to recover and grow. Make sure to give your muscles at least 24-48 hours to recover between workouts.
7. Stretch: After your workout, take 5-10 minutes to stretch your muscles to improve flexibility and prevent injury.
8. Don’t be afraid to ask for help: Gym staff and trainers are there to help you, so don’t be afraid to ask for advice or guidance on how to use equipment or perform exercises.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Gym workout plan for beginners

Day 1: Full Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Squats: 3 sets of 10 reps
• Chest press: 3 sets of 10 reps
• Lat pulldown: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep dips: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 2: Cardio

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Interval training on the treadmill: 30 seconds of sprinting, followed by 30 seconds of walking. Repeat for 20 minutes.
• Cool-down: 5-10 minutes of stretching

Day 3: Rest Day

Day 4: Lower Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Deadlifts: 3 sets of 10 reps
• Leg press: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps on each leg
• Leg curls: 3 sets of 10 reps
• Calf raises: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 5: Cardio

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Stationary bike: 30 minutes of steady-state cycling
• Cool-down: 5-10 minutes of stretching

Day 6: Upper Body Strength Training

• Warm-up: 5-10 minutes on the treadmill, elliptical, or stationary bike
• Bench press: 3 sets of 10 reps
• Seated rows: 3 sets of 10 reps
• Shoulder raises: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep extensions: 3 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 7: Rest Day

Remember to start with lighter weights and focus on proper form before increasing the weight. Additionally, make sure to listen to your body and rest when needed. With consistency and dedication, you’ll soon start seeing progress and achieving your fitness goals.

Gym machine workout routine for weight loss

Here’s a sample gym machine workout routine for weight loss:

• Treadmill: Warm-up with a 5-minute walk, then alternate between a minute of jogging and a minute of walking for 20 minutes. Finish with a 5-minute cool-down walk.
• Elliptical: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
• Stationary bike: Begin with a moderate resistance and increase it every 5 minutes for 20-30 minutes. Finish with a 5-minute cool-down at a lower resistance.
• Chest press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Lat pulldown machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Leg press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Leg curl machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Seated row machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Shoulder press machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.
• Ab crunch machine: 3 sets of 12 reps. Choose a weight that challenges you but allows you to complete all reps with proper form.

For more ideas for fitness, check this out:

• Weight Training for Obese Beginners
• Free Weights Workout for Beginners
• Best Gym Routine for Abs

The post Gym Workouts for Beginners to Lose Weight appeared first on Actionable Wellness.

You don’t always want a gym workout. Sometimes you want to get started in private. Not everyone can afford a personal trainer, so inviting one into your home through your DVD player is a great way to get moving. When you are very overweight, not every exercise is doable. Just start where you can, and do what you can do. In little bit of time, you’ll start to see that you can do more than you could do before. Baby steps will get you there. The important thing to remember with exercise is not to give up. Slow and steady wins the race.

Here are some great tips on how to get started if you are severely overweight. I know you can do it. You are so worth it. And check out these fun workouts too.

Best workout videos for obese beginners

Here are some of our favorite suggestions for workout DVDs for obese beginners:

• If weight loss is one of your fitness goals, these strength routines may be just what you need. We all know building muscle helps you burn fat.
• Get ready to find your FIERCE! This charged up low impact kickboxing dvd workout will have you digging deep and reaching high for those goals!
• Cathe’s Perfect30 Flow contains two 30 minute active yoga-based routines that will take you through strength, flexibility, mobility, and balance challenges for the entire body.
• You can join the Body Exchange team while you travel or in the comfort of your living room with our new home fitness DVD: Cardio and Weight Training.
• Based on knowledge gleaned over a lifetime of getting her big butt in motion and decades of teaching people of all ages, shapes, sizes and abilities, Fat Chick Jeanette DePatie gets you up off the couch and back into exercise. This uniquely interactive 12-week program starts small (with just a few minutes workout in week one) and builds gradually to a one-hour workout.
• Richard Simmons. The hit sensation of weight loss and self respect! Kick it to classics of the ’50s and ’60s with Richard Simmons, and use these workouts to get the body and spirit you want for yourself. Easy and fun, these programs have helped millions make fitness a part of their day-to-day lifestyle.
• Leslie Sansone is fun and encouraging as you walk away stress and extra weight. You’re gonna love her walk to the hits DVD.
• Walk your way to slim and improve your overall health with Denise Austin’s FAT BURNING WALK! Boost your metabolism and burn fat fast in this 30-minute complete walking workout with over 4,200 steps!
• Everyone can find at least ten minutes in their day, and we’ve developed 5 Pilates workouts that are just 10 minutes each. Each segment teaches the fundamental techniques and proper form required to reach those fantastic results that only Pilates can deliver!

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

We hope one of these fun DVDs will inspire you to get started working out every day. If you don’t have a DVD player, check out these free workouts too! You’re going to love them. Stick to it, you are worth every effort! Also, check out our new YouTube channel for great beginner exercise videos to get your best workout. They are some of the best workouts for beginners too.

The post Best Workout DVDs for Obese Beginners appeared first on Actionable Wellness.

Your health is important and you are worth working out. So don’t be discouraged by being obese. You can still take steps to improve your health. You can start your fitness journey right where you are.

Obese overweight workout

The benefits of exercise are immeasurable, it’s a very important part of the wellness wheel. So don’t sell yourself short. Start slow, be smart, and take time to take care of you!

If you want to find excuses not to exercise, they are there, but there are so many more reasons to do it. I believe in you! Even if you have obstacles, you can still move your body.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Exercise is important to build strength, endurance, and flexibility. Without it, quality of life is not as good as it could be. It helps us to be independent and experience life instead of being a spectator. Great benefits can occur in as little as 10 minutes a day.

Just remember, Rome wasn’t built in a day. The most important thing is to get moving and keep moving.

Find something that appeals to you. Gardening, weight training, swimming, yard work, housework, running, or hiking. Whatever it is, just do it. Try one of these easy workouts to get started.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Exercises for overweight and unfit

Exercise helps control weight, diabetes, blood pressure, arthritis, cancer, and other illnesses. It also helps with pain relief, depression and does wonders for anxiety. God built our bodies to move. He made muscles, joints, and bones for us to use. All of those things benefit from movement.

Exercises for obese beginners at home

Start with some exercises that work the core in your bed or on the floor, or even these chair exercises for beginners. Single leg raises, crunches, side bends, and bridges. Alternate elbow to knees.

Do bodyweight squats. Find a chair height that is comfortable and work at doing sets of 12. This will strengthen the major muscles in your legs. Sit to stand, then repeat for those 12 reps. Once you get comfortable, over time, doing that, then do another set and so on until you master 3 sets. You can do this. There are lots of bodyweight exercises for obese beginners that you can do with no equipment. You can even try beginner yoga!

Building these muscles will improve body function and make all areas of your life easier to keep moving. This circuit training workout for beginners is a great one too!

Wall-ups or push-ups against the wall will help build strength in your upper body. Your chest, triceps, and core will benefit. Find a good solid wall to push against. Start with 1 set of 12 and when that feels comfortable add another set and so on until you are doing 3 sets. Once you master these, and if you stick with it, you will, try transitioning to regular push-ups on the floor.

Curl and press is another great exercise to build biceps and shoulders. Stand with a small weight, can, or bottle of water. Curl the can and press it above your head.

Making sure all the major joints are strong and moving is important. Shoulders get easily injured if we don’t keep them strong. So it’s important to keep them moving and flexible. It’s also important to keep them stretched as well as the rest of your body. So check out these beginner stretches here. Or even chair yoga for beginners. Or find community as well as exercise with a group fitness class. These weight training ideas for beginners will be a big help to you.

Once you get stronger, it’s important to remember your body is amazing and adapts to whatever you are doing. Change things up by doing a new routine. Change how many sets, repetitions, weight, or speed. This will help you keep moving toward improving. Here are some super simple exercises for beginners too.

Check out these exercises for overweight women too! And check out these workout DVDs for beginners here.

It’s not where you’ve been, it’s where you’re going!

Cardio for obese people

The cardio you do will depend on if you have exercise equipment. You can use a stationary bike to build stamina, resistance, range of motion for your needs and hips, and more. It doesn’t require balance, so it’s a safe exercise. It can be done in the privacy, and comfort of your own home.

Walking in the neighborhood is a great exercise if you don’t have any equipment. You can also use a treadmill if you have one. But if you don’t, just move around the house or outside. Shoot for 5-10 minutes at a time and work your way up to 56-60 minutes over time. You can even get into running with this running plan for obese beginners.

Marching in place is a great way to get some cardio in. Try doing high steps and add the alternate elbow. Stretch your right elbow to your left knee as you lift it. This will build some core strength while you do your cardio. It also helps with balance.

Pretend you are boxing. This is a great cardio workout. Standing leg curls are great too. And don’t forget to check out this HIIT for obese beginners workout. You’ll love it.

Treadmill workout for overweight beginners

Try interval training when walking. Walk slowly for 2 minutes and speed up to your fastest speed for 30 seconds. Repeat that 5 to 10 times.

Rate your intensity on a scale of 1-10. 1 is like sitting on the couch, 10 is like someone stole your wallet and you’re trying to get it back. Be in the middle, 5, 6, or 7 for your workout time. Then cool down at your slowest walk for about 5 minutes and do some light stretching.

When using a treadmill, hold on to the rails. Start at a slow speed and slowly increase. Try to work away from using the handrails over time to get a 25% increase in your workout. To get more bang for your buck, raise the elevation. This raises your intensity and burns more calories in a shorter time. You’ll get there little by little. Don’t get discouraged.

I know I’ve felt overwhelmed with how out of shape I was, and I still have weight to lose. It’s not an all at once thing. One day you’ll have worked up to 60 minutes on an incline going fairly fast if you stick with it and I know you can!

Strength training for obese beginners

Bodyweight exercises are great for everyone. It’s cheap, no equipment required. You can do it anywhere. Start with 1 set of 12 and work your way up to 3 sets. You can even lay on your bed or on the floor to build your core. Try single-leg lifts, bridges, crunches, side bends, and knee twists to begin with.

For single leg lifts, lie on your back, bend one knee and pull that foot towards your butt and leave the other one straight. Lift the straight leg up and place it back down.

For bridges, lie on your back and bend both knees. Pull your feet towards your butt. Lift your butt up until your body forms a bridge. Then lower it back down.

For crunches, lie on your back, bend both knees and pull your feet towards your butt. Extend your arms and reach past your knees and crunch your stomach muscles downward toward the floor. Remember to keep your neck straight and not bend it forward to protect it.

For side bends, lie on your back, bend both knees and pull your feet towards your butt. Reach one arm down the same side and reach toward your feet. Then do the other side.

For knee twists, lie on your back, bend both knees and pull your feet towards your butt. Bend one arm and reach across your body toward the opposite knee and try to touch it with your elbow. Lower your body and do the opposite side.

Check out Low weight, high reps for weight loss here.

This gym workout for obese beginners has a free printable you can use at the gym, so check that out too! And we also have a special beginner workout plan for obese women that might help. And you can even do CrossFit for beginners if that sounds fun to you. And don’t forget these free workouts for obese beginners too!

If you stick with these exercises, I promise you will see benefits and you can change your life starting today. I’ve been overweight my whole life. In school, I played sports, but after I graduated, I still ate like an athlete. I had a long way to come back from and I’ve faced obstacles in my life that have gotten in my way and I’ve had to start again. I know if I can do it, so can you!

Get more ideas for healthy lunches for weight loss here.

Where do beets go when they’re sick?

To the beet Dr.

Ha ha ha ha ha!

For more information on how to measure your weight loss in inches correctly, click here.

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