What is a suitable exercise plan for an obese man ?

 

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From big to muscular, the evolution of an obese!

 

·       Hello everyone,

I'm not sure I'm in the right place or on the right forum because I have the impression that those who don't have a minimum sculpted body are not welcome.

To do simply, I measure 1m90 and weighed 141.9 Kgs (morbidly obese) exactly in July 2012. Currently, I weigh 103 (overweight)!

I did a lot of work on my diet and, for a few months, on my physique. I made the mistake of not investing more in the sport since the beginning of my loss.

But I'm coming to you because I'm registered in the gym and I'm currently doing 20 min of cycling, 20 min of cross-trainer, and 30 min on the treadmill at 11 km/h. I'm happy, for the moment, with what I'm getting at, given where I come from.

from... Besides all this, I'm asking you for the bodybuilding side, what type of training should I undertake to "strengthen myself "? To dry (??)? What should I do exactly?

I did from time to time sets of 15 reps with 10Kgs of dumbbells on each arm for the biceps... As long as I didn't know what to do... Every other day, between 50 and 100 push-ups.. .basic and efficient exercise plan for an obese man. 

But now that I have cast iron at my disposal, why not?

 

From big to muscular, the evolution of an obese!

 

·     "I'm not sure I'm in the right place or on the right forum because I have the impression that those who don't have a minimum sculpted body are not welcome..."

No, you're wrong, you are on the beginner forum so a priori no worries about that.

Then your weight loss was huge, it's already very good, so I think you've made a lot of progress on your diet given your goals. Be careful not to go too fast, diets can be dangerous if they are too sudden. (yo-yo effect for example)

What do you call a cross-trainer?

 

·       Personally, I am not a fan of cardio (low intensity) since split training gives much better results on the principle of partial recovery.
For example, a circuit where you run 20 seconds and recover for 10 several times will give you more results than if you run continuously for 30 minutes (at a slow pace).

That being said, the site offers beginner programs:  Do not focus on a particular exercise, most are substitutable. Do you have access to machines? they may be more advantageous for a beginner to learn the movement and build muscle in a safe environment.

Otherwise, the body weight is excellent for losing weight and toning up in my opinion, possibly add it to your training or during your days off to accelerate your progress.

Well, I hope I answered your questions.

From big to muscular, the evolution of an obese!

·       Hi, guys,

Thank you for taking the time to answer me, I didn't expect such a welcome.

Indeed, I must have already given enough for my lost pounds. I suddenly feel even more motivated, telling myself that what I would still like to lose about this is less substantial and that this time, I'm taking it even more seriously.

I call the cross-trainer, incorrectly in my opinion, the elliptical trainer. I see where you are coming from, so it would be more interesting to provide more intense efforts in a split way, with a short recovery time, than a less intense effort, but longer?

I have access to all machines yes (guided loads) or dumbbells, weights, and an efficient exercise plan for an obese man. 

Pull-ups for example? can it be understood as a bodyweight exercise? pumps too?

Yes, I know that cardio and weight training don't necessarily go together... But I have no choice, cardio I need it, and weight training... I want it because I want to tone up and because I think it will help me dry out.

I looked at the full-body program a bit, and it seems to be accessible to the room where I go, without a problem. If I adapt to it, should I finish or start with strength training?

 

From big to muscular, the evolution of an obese efficient exercise plan for an obese man. 

 

·       "So it would be more interesting to make more intense efforts in a split way, with a short recovery time, than a less intense, but longer effort?"

exactly, it is the principle of interval training that the advantage is that you can combine important muscular work with very important cardiovascular stress, this also makes it possible to reduce the loads (since you have little recovery) and thus prevent injuries.

Also keep in mind that if you are stronger you are more enduring at the same time since the initial effort becomes easier, for example, if you squat even without training on the elliptical trainer you will have better performance (against the same resistance).

If the machines have independent arms, I recommend them to you first. It will allow you to acquire strength before practicing for free. For example, the vertical draw will allow you to gain strength for pull-ups, and the cage smith (guided) is a good way to learn the squat and generally offers adjustable safeties.

For your cardio, you can consider doing it in the form of split bodyweight on a day when you don't train, for example, 2 full body days and a split day.

And if you really want to do cardio with your sessions there are no rules, either before to warm up but you may be tired afterward, or afterward to dry out more.
It really depends on what you prioritize. But if you start bodybuilding your metabolism will adapt quickly at first and you won't necessarily need "cardio".

PS: The term cardio is a bit misleading, we hear it, especially among sports coaches who offer you what they call cardio, rowing machines, bicycles, treadmills, etc..., and the bodybuilding platform with machines and free weights in their subscriptions. In reality, your cardio is regularly called upon in classic bodybuilding as soon as your recovery times are quite short or the time under tension is a significant efficient exercise plan for an obese man.