How to loose weight when nearly 400 pounds
So as the title says I'm nearly 400 pounds around 380 to get a little closer, I'm 6"4-5' 20 going to be 21 so i feel like that young enough and have no idea what to do. I've tried going for runs and jogs on treadmills but at this weight my heart literally feels like it will explode at one point seeing a heart rate of around 240 I think and just couldn't go any longer and had to go sit down. I would do something a little more fun like football but I tore ligaments in both my ankles when I was younger so I don't know if this is a good idea. I was doing weight training at the school gym but there leg press only went up to around 300 and with my weight already I felt no resistance. I wanted to know about the incline/decline/benchpress but wasn't sure I should do it because I dont have a spotter and my upper body is unusually weak when it comes to benching like I can lift up trees that weigh a good amount but only bench a fraction of that. How can I start getting into the habit of an exercise routine at this weight any help will be most apreciated.
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A few things:
1. You'll need to adjust your eating habits
The most important thing about losing weight (in my opinion) is nutrition. The reason you've gained this much weight is probably bad nutrition so I advise you to start eating more healthy foods and cut down on foods that are high in calories.
2. Working out
You won't instantly need to start going ham on your workouts. Your body will need to get used to working out. Even going for 1 hour walks will make a significant difference in not only reducing your bodyweight but regaining the ability to do both strenght- and cardio-type training.
When you've done this for a little while you can start doing more intense workouts. You'll need to find out when this point comes for you, this could be within a week or 2, but it could also take a bit longer.
3. Do something you enjoy
In order to succeed in losing weight and staying at the goal weight you might set, you'll need to find something you enjoy doing. If you enjoy cycling, do that, if you enjoy bodyweight training, do that! As long as it is some type of physical exercise you enjoy, you'll be losing weight, getting more healthy and keep going at it :)
4. Don't worry about numbers
Last but not least. I don't think you should be staring at numbers to determine if you're successful or not. If you're feeling better, you're doing great. If you like the way you look? You're doing great! There is no need to say "I want to weigh X-amount" or "I want to run 10 miles in X-amount of time" and not be happy untill you reach this number.
And the optional extra, finding a workout partner!
Some days it's just hard to find motivation. On these days it can help a ton having a partner that can get you off the couch and into the gym! A training partner can also help if you don't know how to do certain exercises properly because you can't always see everything you're doing. Because of this I'm a huge advocate for workout partners.
I hope this helps!
It's not about good nutrition or bad nutrition, the most important thing for loosing weight is to reduce calories. I would use a calorie tracking app and a kitchen scale and write down everything you eat, go 3-400 calories below your maintenance rate and you'll loose weight at a steady rate.
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