This is something that I posted as a response to something Giant asked me in my journal, but I thought that someone here might be interested to read it as well.

------------------

I started my exercise routine SLOWLY. I did what I could. The key was to (1) NOT compare myself to others - when you're that heavy, you can't run a marathon. Don't try. (2) ALWAYS do SOMETHING. It doesn't matter what that something is - if it's something you enjoy, then that will make it more likely to be something you do. But if you "think" you don't like it, try it and find out. And even if you *don't* like something, do it anyway. A little bit every day is worth more than a whole lot every once in a while.

When I started, I was in terrible, terrible shape. Did you see the picture of me and my nephew playing with the trains in my gallery? One of the things that started me doing this was that I was trying to play with him and after 15 minutes I'd feel like I needed to go to sleep. In that picture specifically, I was having trouble getting up and down off the floor to put the trains back on the track, or to switch which engine we were using. I kept trying to do it with my foot (which doesn't work).

If you want to hear how my workouts actually started, here it is - a week before starting Atkins, which was shortly after that Christmas, I decided to start walking. I went on my dad's treadmill and literally burned out the engine. I wrecked it. I was too fat for a treadmill. And my Dad loved that thing. Then I went outside and walked for probably 15 minutes, came back in depressed and out of breath.

Day two wasn't much better - I went out for a walk through the park near my house and, being winter, there was ice. After walking for about 20 minutes (in a distance that now would take me less than 10), I was coming up a hill barely able to catch my breath when I slipped, scraped my arm and cracked my head. I lay on the ground for a minute, remembering once again what a miserable failure I was in every facet of my life - physically, emotionally, spiritually and professionally, I had nothing. But for once, I didn't want to die. I loved my nephews, and I didn't want them to put me in a box not remembering who I was, or only having a vague memory of some fat uncle who was a nice guy until he died.

So I got back up and walked home. Then I walked every single day, a little at a time. At first it was a half an hour, and it was slow. I could do 2.9 mph for probably 20 minutes on a treadmill when I started (my dad bought another one - with the strongest motor he could find - and wasn't even mad about the other one because at least I'd been trying to do *something*). But I *did it*. Every single day. And gradually, it got easier. I could go faster, or for longer, and eventually both. And I don't just do walking anymore, either. When just walking stopped doing it for me, I added some jogging, where I'd go in bursts until I couldn't do it anymore, then revert to walking. On February 1st of this year I jogged a mile straight for the first time since I was probably 11 or 12, at 6 mph, and 4 miles in 47:34.

I also added weight training at the end of last summer. I started lifting using a machine at first, then got a Kettlebell, which I *love*. Google them - a lot of people who use them become like cultists for them, and I'm definitely one of those people. That added more strength and more cardio capacity. Now I'm strong. It's awesome. I don't worry about getting up and down off the floor anymore, and I never take steps one at a time anymore - it's never less than two at a time anymore, and usually at a high rate of speed. When I play basketball with my friends, they all want to quit and I'm just getting started. When we go out, they're all trying to keep up with my walking pace.

It rules.

So really, the thing is to just do something, every single day. Nowadays I mix it up more - I'll go to the batting cage and hit a couple of hundred balls one day, or go golfing, and last night I rode the new bike I just bought. But I always do something. I pretty much never take a day off, in the sense of sitting around the house doing nothing. I'll do something, whether that's walking around town for an hour or so, hitting baseballs or whatever. I do everything I can to stay off the couch.

-j.

OK, I am looking up Kettlebell. I have heard of them but never checked into one. You're progress is awesome and I think anyone would progress doing just as you did...a little at a time is definitely better than nothing. By the way, your nephew is a doll!

I'd forgotten that that was in there...but yes, they're the best.

Since I posted this, I should probably put in my quick spiel on them...

Basically, they're like canonballs with a handle on them. This doesn't sound different than lifting a normal weight, but since they're round they're weighted in a way that's kind of off-center, so you have to worry about keeping them stable by using lots of supporting muscles that you don't usually use.

Also, instead of just lifting them from point a to point b, like you do with a dumbbell or the like, you do a lot more movement-type-things with them - you swing them around your body, through your legs, straight out, etc. I do clean and presses, swings and passes, and they're all great. They really, really build your core, and are kind of like a halfway point between lifting and aerobics (in a very non-girly way). The one that I use is adjustable from 35 to 70 lbs (I generally do my workouts at 53 lbs):

http://www.uskettlebells.com/productinfo.html

and there are lighter ones as well:

http://www.uskettlebells.com/store/...3176c0e4e051f93

and fixed-weight ones,

http://www.kettlebellkettlebells.com/index.html

and dvds for both men

http://enterthekettlebell.com/dv036.html

and women

http://www.dragondoor.com/dv002.html

are available.

Here's some more info on them:

http://www.russiankettlebells.com/

I'm not a paid endorser, but I certainly should be...since I got mine, my father, 3 of my friends and one of my friend's father have all bought one, and another one of my friends and my boss are both thinking about getting one.

I'm a bit of a kettlebell nut.

That said, they're probably a bit advanced for people just starting out in the TDC. The point of the post was more for people in the forum to see that you can really start from almost nowhere and have really good results if you do it consistently. Persistence...for us TDC members, it's a marathon, not a sprint.



That's undeniable. Tommy (my other nephew) is as well.

One other thing that I didn't post in this post is that a very, very important thing for me was not giving myself an opportunity to not exercise. This means not sitting down when I get home from work - going straight to it, or doing it first thing in the morning, before I know what's hit me.

-j.

That's a very inspiring story j13. Thanks for sharing it! You've come a long way and should be soooo proud of your accomplishments! That is definetely something for us all to remember. Do something everyday! No matter what, just do it!

Thanks J. It's good to see your success, but read that it takes a bit to get really good at exercising.

I went on a walk today around this park I live by. I figure it was .5 miles. I did it at a quick pace. When I came in I sat for a bit and then worked out with a vid for 10 minutes. That's about all I can take today...but I really hope to take it further tomorrow...or at least soon.

I really must thank you and everyone for being here. I know that if I weren't coming here every day I'd feel so alone in this. But just knowing that at some point I'm going to have some really awesome news to share...or a new progress photo...it stokes me up and makes me stronger. Thanks.

I was wondering if you worked for the kettleball folks. Ha! Good job. Let me know how the bike goes. I can't wait until the tires on my bike don't look like the will pop. I'm afraid to ride it right now.

That attitude with get you everywhere!

I started at Curves, which is a circuit exercise place just for women. When I first started I'd been on Atkins about a month, so I was still about 480. At first I couldn't even get on one of the machines without help! And at every interval board, I'd stand there and sway and pant so hard I though I'd never catch my breath!

By the time I quit that for non-exercise related issues, I was hopping on and off the machines with energy and jogging all the boards.

When I lift at the gym now, I lift almost as heavy as some of the men there and every time I pick up the 12lb dumbells for bicep curls I get impressed comments from other women. I walk briskly 30 mins most days, but I have a knee that I have to be careful not to strain. I'm looking for something else to add. My weight/strength ratio is almost good enough to start pilates or yoga.

The most important thing for us big people to remember is to do what we can, and not push too far too fast. Pick something that seems a little easy and do it every day for a week. If it makes you tired, stay there for a while, if it doesn't, up it a little.

Getting hurt just sends you back to zero.

Jake, you are fabulously motivated. I'm very impressed.
I'm also envious. I wish I'd found Atkins at your age!

That's exactly the right attitude. Nice work!



I totally understand that...before I got this bike, the last time I'd been on one was when I was probably 12 or 13, and the back tire literally crumpled under me as I was riding it. I didn't hit anything, it just collapsed. It was horribly mortifying.

The new bike's been great for the first 2 days I've had it. It's really surprisingly hard muscle-wise. Cardio-wise I seem to be pretty well up to the task, at least in the limited amounts I've been doing it, but it uses a bunch of muscles in my legs that I apparently just don't use in any of my other exercise or lifting. I did about 15 minutes 2 days ago and 20-25 yesterday, and by the end my legs were seriously burning. Which, again, totally surprised me because of all the lifting and other exercise I do. But it was fun, and I'm hoping to make it a part of my routine. Something else I can do to add some variety, and something I can incorporate more regularly for transportation if I move to a city.

Batspit: You're really doing an amazing job - your stats are awesome. Very, very nice work. Keep it up!

-j.

Just did a full 30 minutes with the work out tape! There were a couple moves I couldn't do, so I just pretended I was at a club and danced.

I'm hoping to shoot some hoops with a friend tonight...but wow, I'm not even sure how to describe how I feel right now. Tired, drained, but excited nonetheless.

Thanks for the inspiring story to keep us motivated!

Peace.

Nice work, Giant!

-j.

WTG guys!!!!

I got a question for those of you who do Pilates. How do you manage it with a gut? I have a pretty sizeable spare tire yet and I just can't get into the positions that they want me to with my roll in the way. (I FRICKEN HATE THAT) Are you guys just doing what you can, adapting the exercise?

Thanks!

Hey j13 if your looking for something fun and different look up nas(north american strongman)website.There are training groups all over the place.
We flip tires(mine are womens tires ranging from 350-600 pounds)
Press logs all sorts of different stuff.
It's an interesting way to be strong and get the excersise in.And never have I met a more supportive group of athletes.

Penny,

Just do what you can---or do a simpler version of the routine---the fun part is finally being able to do more of those things as your weight goes down. I'ts one way you can see progress...

Good luck!

Hi Penny,
When I tried Pilates my instructor wasn't 'fat friendly' or helpful and I ended up hurting my lower back. I'd recommend talking to the instructor first, like Srabbit says, they have some modified positions for people with limitations.


I also wanted to chime in about exercise. IMO any thing that gets you moving is good. Even if that means just being able to do some resistance training while lying in bed or just talking a short walk. I got started by just talking my dog out for a short 10 or 15 minute walks. We still have those short walks but now we go 3 or 4 times as far cause we're walking so fast. It was never a goal oriented thing, it was always about just doing whatever I could to get my body moving as much as possible. I also started swimming again, which is great since your body is so weightless in the water that it takes the pain off joints and makes moving around much easier.

I did my 3rd cardio workout with a DVD I have. I pushed through the whole thing...but I really felt tired and kind of gross during it. I'm not sure what that was. I really wanted to give up...and honestly didn't think I'd make it.

But, like 20 minutes later, I through on some high energy tunes and went for a POWER walk. I loved it. Felt good. Liked the outside. Felt like I could kick anyone's butt in a race. Weird.

I don't totally get exercise yet. When does it start to feel good. I feel accomplished when I've completed it. But I still wonder if I'll be able to do 30 minutes straight cardio without feeling like I'm going to die.

IMO...I think that you may be pushing yourself a bit too much to expect yourself to be able to do 30 minutes of cardio right out of the box.

I also think that your power walk is a great place for you to begin. Its the right time of year for it and it feels good for you!!

Do what makes you feel good...not what has you feeling like you are going to die!! You can always build up to doing cardio in time.