Yes, my sisters are overweight. There is no hope there. I spoke with one of my sisters to start counting calories with me and these were her excuses: my body doesn't work like everyone else, my body is actually working against itself, i tried to count calories before and gained weight, etc.
As evidence that her body magically works differently than everyone else, she told me this long story of how she joined a group of girls that were doing some sort of aerobics class 4x a week, and she was the only one who gained weight while everyone else lost 20lbs.
My other sister who is slightly over weight will come up with any excuse not to sit around and lay in bed. She takes care of elderly people where she literally just goes and sits at their house all day, and she complains non stop about how she cant work another job and make more money. I try to give her helpful ideas on other jobs, but she always has a physical ailment that wont allow her to actually work.

And my other sisters live to far from me to meet and work out and have too many kids.

I'm going to the gym after work. I'm going to do the exercises LOL listed under Monday. I'm thinking 10reps of each then rest and repeat 3 times. Is that the correct frequency and reps?

www.reddit.com/r/fatlogic

Hold your horses. You should be spending the next 5 days studying the form for each exercise and ensuring that you are doing it correctly by not using any weights and doing it in front of a mirror. You don't want to be doing any deads or cleans without being certain that your back is in the proper position. You can easily get injured doing high pulls if you're using too much weight, going too quickly or bending your back. Right now you don't want to do any explosive moves unless it's on a stationary bike, so be careful of which videos you watch. I can post vids later.

Since I know you won't listen to that and will go to the gym anyway, just do bodyweight squats (you can do them over a bench or chair so that when your butt makes contact you've reached parallel and don't round your back), dumbbell military press, and close grip front lat pulldown. 3 sets is fine.

K, got it

Tues Log:

Tues exercise:

Front lat pulldown
3x75x10
Curls
3x20x10
Push press with bar
3x20x10

Leg extensions
3x75x10

10mins eliptical

I only did a 20lb bar on the push press to work on form.

I might be more anal about this than most, but I approve strongly of "74 grams of red bell pepper" type entries

ETA: At least to begin with until you learn to eyeball stuff pretty reasonably, I don't necessarily believe you (or anyone) needs to weigh stuff for the rest of their lives.

Here's my workout plan. I already know that some days I won't walk during lunch and ill prolly skip some sundays.
Suggestions?

The picture is hard to see. Here is the workout plan in txt.


Monday
1-Mile Walk at Lunch
1-Mile Walk after work

Tuesday
1-Mile Walk at Lunch
10mins elliptical

Goblet Squat: 3x20lbx10
Push Press: 3x50lbx10
Deadlift High Pull: 3x50lbx10
Lat Pulldown: 3x75lbx10

Wednesday
1-Mile Walk at Lunch
1-Mile Walk after work

Thursday
1-Mile Walk at Lunch
10 mins elliptical

Knee Push up Rows: 3x10x10
Goblet Squat: 3x20lbx10
Hang power clean: 3x50lbx10
Backwards Lunges w/Press Ups: 3X10x10

Friday
1-Mile Walk at Lunch

Saturday
1 Mile Walk
400m Swim

Goblet Swuat: 3x20lbx10
One Arm Dubell Row:
3x20lbx10
Bench Press: 3X50lbx20
Leg Press: 3x120x10

Sunday
1 Mile Walk
400m Swim

why not just do starting strength like everyone else on this forum?

What do you mean?

Why so many different exercises?

Where are you getting your numbers? If you attempt to do cleans and high pulls with 50 pounds, you'll likely injure yourself. You also want to try and make two days of your cardio to be low-impact, relatively intense interval training (providing there is no health issue with you getting your heart rate up real high). That will boost your EPOC. 10 minutes of that will be far better than a 20 minute walk.

I don't know what starting strength is and she was asking for a program so I modified a program that I use which is based on circuit training, get in and out in 20-30 minutes, and change the exercises up every few weeks to mitigate adaptation.

I'm not a personal trainer or a doctor and without seeing her perform motions, I'm pretty in the dark here, so if you know of a better/safer program for beginners, please post a link.

I'm estimating on my current strength. I'll do 50lbs and see how it feels, but I don't think it will be a problem.

The only low impact interval training I can think of would be sprints in the pool on Saturdays. Any other suggestions?

How can you put these things in back-to-back posts?

Lol, come on. Why not start with 10 per arm rather than risking jacking up your back? Also, I mentioned lat pulldowns instead of high pulls. Pick one.

As funny as this video is, this is how I recommend you to start high pulls. Note the back position.



No need to do squats and leg press in the same workout now; just do the squats.

Also, just ditch the dumbbell hang power cleans for now, or get instruction in person first.

Make it 3 per day.

#1
goblet squat
push press
lat pulldown

#2
knee pushups with rows
goblet squat
backward lunge with alternating press

#3
rows x8
knee pushups x10
air squats (no weight) x20
rest

Stationary bike for cardio on Wed/Fri. After warm up, blast 30 seconds, go slow 30 seconds, rinse and repeat. Actually use a timer and not estimates. You can also do day 3 as a circuit using the above reps and see how many circuits you can complete within 20 minutes to get a good cardio going.

Tell me what you find objectionable, and I'll tell you how I can put those things back-to-back.

So I squated in front of the mirror with a medicine ball today, and I looked like a pregnant woman trying to give birth. I'm gonna have to switch out the goblet squat for leg press until my stomach is smaller so I won't feel so embarrassed.

We'd exercise:
2 miles @19min/mile
I even jogged for 2 minutes; I know it's bad for my knees at my weight, but I just wanted to see if i was capable of running now.

Leg curls:
3x95lbsx30

Twisty abb thngy....2x25 each side

Thanks! I'll update my workout accordingly.
What are rows?

the book gives detailed instruction on all of the lifts.

just 2 workouts. go 3 times a week, so every other day with a 2 day rest after 3 workouts. alternate a and b.

workout a: squat 3x5, bench 3x5, deadlift 1x5
workout b: squat 3x5, overhead press 3x5, something? book recommends cleans but I dont think thats ideal. you could do rows I guess. research it and find what looks appealing.

so,
mon - workout a
tues - off
wed - workout b
thurs - off
fri - workout a
sat - off
sun - off
mon - workout b
tues - off
wed - workout a
thurs - off
fri -workout b
sat and sun - off

you get the picture. add weight every workout. its really simple. get the book and study how to do the lifts.

Id recommend walking a lot on all days too. fwiw, after doing starting strength all of my knee and back pain pretty much went away.

Book link didn't work

Would not recommend SS for you. Focus on the plan you have for now.

Do you have any interest in getting into barbell lifts I should ask?