I am extremely fat but I've literally never went to the gym or worked out in my lifeI want to start next monday, but I don't know where to start What am I supposed to do once I'm here? Threadmill? The squat machine?
>>77310489Congrats on taking on the journey it's going to be a fun one if you stick to it. Depending on your fitness level and current activity level, I'd probably start by doing maybe 20-30 minutes of light walking on a treadmill and then 30-40 minutes of different weight machines. Maybe ask one of the employees at your gym to give you a tour of the machines. Try to prioritize actual weight training in the gym, please don't go to the gym just to bike for an hour you'll hate it and it's not super productive, you can go walk/bike outside if you want to.If you truely are a 0 activity couch potato, doing some basic machines at first is going to be plenty. You don't need to barbell squat, you do not need to deadlift. Do some body weight squats if you feel like it. Hit those machines first to get comfortable, and then down the line we include the mighty barbell. Why? Free weight movements generally require some sort of form/technique, and if you've never went to the gym that is going to be overwhelming. Eventually I'd transition (almost) completely out of machines, consider them training wheels to get started.Also give yourself some time to recover afterwards, if you go 0 to 100, it's going to hurt, you're shocking your system. You're going to get a bodily fatigue you've never experienced before. You're going to be tired in your fucking soul the next day or two.
Here's your threadmill, bro
>>77310504>start by doing maybe 20-30 minutes of light walking on a treadmillThat's really too much, I won't last 5 minutes>and then 30-40 minutes of different weight machines. Which ones? And how much?
>>77310506Of course you can walk for 15-20 minutes, just do it slowly. A wide range of machines hitting different parts of the body. I don't know your gym so I don't know what machines they have, but I'd imagine they probably have quite a few different ones. In your situation it's going to have an immediate effect no matter whatever you do.
>>77310489LIFT dumbells
>>77310489read the sticky
>>77310489Start by starting today.
>>77310489It doesnt matter because you'll never put in the work. If you really wanted it, you'd already be lifting and not worried about some arbitrary timeline.If someone does tell you a timeframe you find acceptable, you'll go the gym then quit in a few months when you see no progress and then go back to making "how to achieve" threads with a pic of Gooky the anime character waiting for someone to "redpill" you on how to get jacked without doing anything. loser
>>77310489HУ ЗAЯЦ, HУ ПOГOДИ
>>77310489>I want to start next mondayYou won't.
figure out your goals or you will get shit advice
>>77310489If you want to lose weight, you want to do cardioThe problem is, if you're extremely fat, it will take a significant toll on your joints. And if the only thing your workout sessions do is make your knees hurt, you won't stick to themFor that reason I suggest you try swimming at first - because you're floating, the impact on your joints is minimal, but it can still be a motherfucker of a workout.Look for public pools in your area, maybe book a session with an instructor if you're not a confident swimmerThe second, more important, and unfortunately the most difficult part is your diet though. Simply put, it doesn't matter how hard you train if you then go home and undo it all by overeating. The change needs to start in the kitchen
Ask chatgpt for a program, tell it you're a total beginnee
>>77310489treadmill for however long you can sustain it. burn some calories and increase your endurance.
Whatever activity is enjoyable enough for you that you will stick with it is what you should focus on. Try lots of different lifts and machines. I absolutely agree with the recommendations of swimming and walking, both will do wonders for your endurance which is probably where you need to start. I would avoid treadmills though, I believe they are not good for walking on, and they are terrible for running on. Try walking to the gym, or parking a mile away and walking from there. Bonus is you probably need more sun, too. Make sure you have solid shoes, you don't need to spend a lot but don't use your old shit kickers. Good luck, and if losing weight is your goal you will never work your way to a calorie deficit, you've got to fix your diet too.
>>77310489How much do you weigh and can I fuck you
>>77310506If you can't walk 5 minutes how are you alive?
>>77310505reflexmaxxinghttps://www.youtube.com/watch?v=wRrulEJU2wM
not really relevant to what you asked, but how often do you go between meals? Do you skip breakfast? I was raised by an anorexic girlchild to believe hunger was the enemy, so I'd starve myself until I couldn't take it then binge. It was terrible because I had no energy or metabolism, I was over 300 in high school. I eventually left the family and I lost like 80 pounds and kept it off by giving up soda and finding a healthy relationship with food.EAT. Buy healthy things, a bunch of your favorite fruits etc. and have breakfast and lunch. If you're addicted to something unhealthy, like mountain dew, transfer it to something less crap, like coffee or spring water. Treat hunger like a guide, not a demon. to be beaten down.
