Loosing weight and building muscles...

[Zarakly]

I'm planning on exercising starting tomorrow everyday. I want to loose weight because I'm in around 280lbs. I'm starting off by running a mile(I live half a mile away from my school so I just run up to there and back) then I'm not sure what I should do. I don't have any fancy equipment or anything. I was thinking that maybe I should do push-up for muscle and maybe sit ups for abs or something. I also have other stuff I could improvise with(I have many rocks or something I could use for weights to lift) anyway do you think that what I am planning on doing will help me loose weight? Maybe build muscle? The thing I really am targeting for is running the mile without stopping so I could pass the PT test for JROTC...

[norcaldude18]

It's good to hear that you are wanting to lose weight and be healthy. I dont want to disappoint you, but it's going to take a while to see dramatic results. Don't expect to be super fit in 3 months. Since your 280 lbs, i would suggest that you spend at least 50% of the time you are working out doing cardio. Doing push ups and sit ups are great and all, but do more variety. Try doing some free weights, bench press, tricep exercises, and leg press. Doing things like sit ups isn't going to help you lose weight much at all, you have to lose weight from your whole body. I would also recommend going on a 1-2 hour bike ride instead of the gym some days. The main thing is to never give up and stay motivated. Try eating more healthy meals too. Good luck!

[Barry]

Since your 280 lbs, i would recommend that you spend at least 50% of the time you are working out doing aerobic exercise. Doing force ups and sit ups are great and all, but do more wide range. Try doing some loads, the flat common media, tricep muscles workouts, and leg media.

[Nellerin]

Cardio will be the biggest thing for you which means get a treadmill or recumbent bike and do a few miles on it every other day or more. Doing free weights and other weight stack machines will result in muscle growth which is good but not much in the way of weight loss or fat loss.

Do not get discouraged while trying to make this transformation since it will be difficult and likely take longer than you would like but it will happen.

The last suggestion is a caloric deficit meaning lower your calorie intake each day by 100-200 calories and more if you feel like you can go lower. This will make you body adjust to lower calorie intake and will make you lose weight.