What is best?

[eholmes94]

Hi, my name is Emily. I'm 5'6" and 270 lbs. I know that's horrible but I've decided to get my life on track and do something about it. But I need help. I need to know what's the best exercises to do for an over weight beginner to lose weight quickly. Any ideas?

[gymdandee]

It's good to know that you have your head on straight! Meaning you made your mind up to do it!! Vance is correct but let me add something to the mix.
Try either Atkins or the Paleo diet. Also do the following.

The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes.
What you eat after Peak 8 training does matter!
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are

https://youtu.be/XLKML9EL4As?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

https://youtu.be/zy7j9FRiJpg

https://youtu.be/BT5hRYXmxSE?list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_

Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.

http://www.briancalkins.com/HeartRate.htm

You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
Don't worry about building muscle! you won't look like a man. :>)
Before doing anything get the OK from your doctor!!!

[eholmes94]

Thank you I'll try that =)

[Vance2335]

Nothing is horrible and you should not be ashamed of who you are right now, but if you want to get into better shape then that is never a bad idea.

Start by walking or riding a bike (stationary or road). This will let you control the pace and stop when you want to. Start with small goals ex. walk 1 mile in 10 mins, ride 1 mile in 5 mins. Then try to increase the distance or time weekly.

The most important part of losing weight is calories. So you have to make sure you start with a sensible diet. Remember we can't be good 100% of the time with the diet, so go for 80% of the time. This will allow you some room for error and not feel bad about it. I would suggest making an appointment with a dietician to help with a balanced diet, or many websites/phone apps have spots that will let you put in height and weight and let you see how man calories to eat daily.

Also make sure to drink plenty of water and leave temtation at the grocery store.

As for your weight goal make sure to set reasonable expectations. Don't think you will lose 10 lbs in 2 weeks but try at 3lbs a week. If you lose more in a week then great, if you don't then don't be discouraged just keep at it.