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[FudgeIt]

I'll triple down on swimming. If you haven't done a lot of exercise and are overweight then look for low impact exercises as you can put a lot of strain on your joints.

What's key for me is to put money into the whole exercise experience, as it motivates me. For example, I pay for a gym membership. If I go 'when I feel like it' then I'll never go, because I'm super lazy. But I force myself to go to the gym four times a week, because any less than that and I feel like I'm flushing money down the toilet by paying for a service I don't use. If you're cheap like me or at least mind your money then committing cash to fitness can help as a motivator.

I always have trouble going to the gym. During my busy season I can barely even eat. When I'm off season, my wife just can't bear the sight of me going out for an hour or 2 for myself because she just sucks at playing with our daughter.

 

[Grildon Tundy]

The fats who get into shape have a ton of muscle under there built up from having to support their frame. You're doing a full body workout just by being mobile, including walking.

I hiked mountains with a 30lb pack and found newfound respect for guys who weigh 100lbs more than me.

 

[midnightAI]

I don't know, how do fat people do workouts?

Oh, sorry, thought you was telling a joke

I thought you'd say something like:
By working it out that you shouldn't eat constantly

Seriously though, a little more day by day, just walking, even not too far at first, is a good start, swimming also, but a lot of it is obviously down to diet

 

[FudgeIt]

The fats who get into shape have a ton of muscle under there built up from having to support their frame. You're doing a full body workout just by being mobile, including walking.

I hiked mountains with a 30lb pack and found newfound respect for guys who weigh 100lbs more than me.

What do you use for hiking with a 30lb pack? You have a weighted vest?

 

[Diddy X]

Little by little, start with something easier and you'll gain the strength and lose weight along the way. As you progress you'll be able to do harder exercises, pure progress each day, it should even be fun. Keep pushing yourself, go from little piggy to wild beast

 

[Meicyn]

I am motivated just need to find incremental ways to incorporate workouts

Just an idea, but when I use the restroom, it's followed by drinking a glass of water, then doing one set of an exercise. It's Tuesday, so that's pullup day for me. Each day has a designated exercise, and I do that movement until muscle failure for every set. Pee, drink water, exercise. Repeat daily.

It's how I integrated working out into my daily routine with minimal impact. Everything is broken up into bite-size chunks. Rest periods between sets is me carrying on with my life as per normal.

Good luck on your fitness journey. There are endless paths, but the more important part is consistency. Whatever you do, do NOT stop moving.

 

[Grildon Tundy]

What do you use for hiking with a 30lb pack? You have a weighted vest?

It was when I went hiking for a week on the Appalachian Trail. Tent, food, water, and supplies. 30lbs didn't sound like much until I had to carry it lol

 

[SJRB]

I always did full body workout even when I was fat, that's not a criteria

Sir picking up the last Cheeto from underneath the couch after it dropped on the floor does not count as a full body workout no matter how difficult the manoeuvre might be.

 

[Baemono]

Sir picking up the last Cheeto from underneath the couch after it dropped on the floor does not count as a full body workout no matter how difficult the manoeuvre might be.

Eww bacterias.

When I was 255lbs, I could spend up to 4 hours at the gym.

Heck I even did 5k sit-ups during the covid lockdown.

 

[Dr.Guru of Peru]

Star with negative reps and by losing weight. Most people who do calisthenics are lean.

 

[rorepmE]

Im
Married! Just want to look good! Thanks for sending!

Bros I just did assisted pushups this morning. Broke a bit of a sweat and enjoyed it. I am motivated just need to find incremental ways to incorporate workouts

You're over complicating things, noobie. The standard push up is the most overrated workout there is. The movie montage and basic gym class universal symbol for "getting fit." The Olive Garden of workouts. It's something someone who doesn't work out will tell you to do. Not to mention at your size, push-ups are actually a brutal, high-injury movement, while the squat-curl-press is the safer and more effective.

The squat-curl-press is highly efficient, full-body compound movement that engages major muscle groups like your glutes, quads, biceps, and shoulders. It elevates your heart rate and provides both strength conditioning and an energy expenditure between 8 to 11 calories per minute of effort. You're pack maximum work into a short window. You need to do 4-5 pushups to hit the same burn as 1 squad-curl-press rep.

Total Body Engagement: You work your largest muscle groups (the legs/glutes) and several upper-body muscle groups simultaneously.
Heart Rate Spike: Moving from a lower-body squat to an overhead press forces your cardiovascular system to work hard.
The Afterburn Effect: High-intensity compound movements triggers EPOC (Excess Post-exercise Oxygen Consumption), meaning your body continues to burn calories after the workout as it recovers.

You can start doing 5 sets which is about 10-15 minutes with some 15-20lb dumb bells.

Since you're married, you can get a side chick.

 

[cormack12]

Honestly, at this point OP, you will get more benefit from using the time to meal prep, sort our calories etc. and take that forward. Then when you progress with the fat loss it will make the diet management much easier.

Adding light exercise like walking for now, a treadmill or walking borad would be good. Calisthenics is body weight. You're not going to lifting this body weight when you get to your ideal weight, so its going to be well beyond you. I'd shift to weighted cardio to burn more calories.

You might have a fighting gym or boxing gym near you. They usually have classes you can do (or training sessions) without fighting.

If your ultimate goal is getting thinner, I'd 100% focus on your diet, eating etc first. You can probably lose in the region of 20kg if you are really overweight without over compensating. I would lose 10-12kg and supplement with light cardio for general fitness, then when you're a bit lighter look at your programme. Trying to introduce hard weights now is gonna want you to fuel more naturally which is contrary to reducing your kc

 

[GymWolf]

When i was obese i did a lot of cardio combined with the lifting, but the best thing to do in hindsight is to just weight lift and very little cardio and stay with a very little caloric deficit but high on protein, you have to aim for a body recomp, hard when you are experienced, much easier when you never lifted in your life.

You are gonna lose weight on the scale slowly compared to killing yourself with cardio (i lost 40 kg in 2 months), but you are gonna look much better in the mirror because you are actually putting muscles, and beginners put muscles up super fast unless you have the worst genetic ever.

Dont be scared to be on a slight caloric deficit and definitely dont be scared of high proteins diet if you drink enough water and train regularly, proteins have so many advantages compared to other macronutrients for a recomp\diet.

Staying too low on calories can make you sleepy, dizzy, unwilling to go to the gym and can slow down your metabolism to a crawl.