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  1. #1
    Registered User Iodio28's Avatar
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    New guy who wants to lose weight

    Hey guys. I'm 280 pounds and 28 years old. Ignore the age 52 lol. I have 2 25 pound dumbbells and a treadmill. I'm shy to go to the gym.

    What would be excesses I can do with the dumbbells to help lose some fat. Also a good treadmill time to do everyday?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Have a read of the "basics" sticky thread. It's going to be all about your diet and controlling calorie intake.

    Exercise is important too. It's very limiting have fixed weight DBs but you could put something together using this article:

    https://www.strongerbyscience.com/no-gym/

    Just pick an exercise for every major body part. You can't go too far wrong, all you are really trying to do is prevent muscle loss during dieting and it's hard to get that wrong at your current weight.
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    Originally Posted by SuffolkPunch View Post
    It's going to be all about your diet and controlling calorie intake.
    This ^^^^^. Getting exercise is great for your heart health.
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    Registered User tadpole25's Avatar
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    If you're 280 lbs, you're eating way too many calories. Probably at least 1000 more calories per day than you should be consuming.

    If you keep eating that much, you won't see the results from exercise alone. Keep in mind that exercising makes your body demand more energy and that may increase your appetite. So make sure you are not eating extra food to compensate for your extra exercise, because that would just be a wash.

    First, and foremost, you should be tracking your calories accurately, every day; track everything. Use an app, pen/paper or a note app on your phone, whatever works for you. Once you get in the habit of doing that, then add in the exercise next.
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    Registered User tadpole25's Avatar
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    It's going to be all about your diet and controlling calorie intake.
    Yes, for the majority of people, diet is way more impactful than exercise.

    If you're a professional swimmer and can burn 3-5x more calories per hour than the average person, maybe it is worth. But for the average person, it's more time efficient to just eat less than to eat more + and have to do cardio an extra 2 hours per day.
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    N3rd Op3rator twovalvekid's Avatar
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    As been said, adding *any* regular physical activity is going to help a ton. Read the stickies as Suffolk said.

    Get yourself a food scale and start measuring/tracking your intake to see what youre really eating. Dont forget liquid calories if youre not drinking 0 calorie drinks.

    It can be ridiculously easy to lose weight once you have a handle on your caloric intake. Your body is a thermogenic process. If you consume fewer calories than you expend, you will lose weight.

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  7. #7
    Registered User Evan1999's Avatar
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    its mostly about tracking calories if your only goal is just to lose weight, and as you go you can start considering going to the gym as you get more comfortable. you can start a body weight begginer routune for now to compliment your diet.
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  8. #8
    Registered User tadpole25's Avatar
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    At 280 lbs, you need to get your diet in order first. Track your calories first.

    No exercise will make you lose weight if you're eating excess calories.
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