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aadvice for a beginner (with physical injury)

Hello my name is koda im a 20 year old woman who is on a serious mission to lose weight to be happy and healthy. But I have a minor setback (Kind of). I am 300 LBS. And have had previous repeat injuries to my left knee. Which has made working out kind of difficult and very painful since my knee is very weak and I do not want to spend my time on the couch due to an injury I was wondering if anyone knew of any exercises that would be effective building strength in my legs and muscles but at the same time wont hurt me in the long run  
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Avatar universal
Hi! Congratulations on starting your weight loss journey! My advice for starting out for someone in your condition would be Callanetics and Oxycise. Both these exercises are low impact and strengthen the muscles while helping you to burn fat. These exercises also tighten and tone so you won't have to worry about excess skin after shedding a lot of weight. They are gentle and do not put any pressure whatsoever on your knees or any other joints on your body. Callanetics offer modification exercises if you have any type of injury and the exercises are so effective they can help improve any injury you might have injury or remedy the all together because the program was originally designed to remedy joint injuries and the founder Callan Pinckney discovered that an added benefit was weight loss. Oxycise focuses mostly on diaphragmatic breathing technique combined with flexing and contracting of all muscle groups which are very gentle with no jerking movements. The results are amazing and long lasting. To find out more about these exercises visit these websites and see the results for yourself:



You can also purchase books and DVDs for these exercises at amazon.com:





While you are on amazon read the customer reviews for the products. They all talk about how quick and effective these workouts are. There are also forums which issue challenges for Oxycise and Callanetics every month which helps to motivate you. They also give you tips on proper forms so that the exercises can be effective:



Also, depending on where you live there might be classes offered for Callanetics instruction. You can check to see if there are classes near you at this website:


This is the best way to go for someone in your condition doing it on your own. You should also add in some walking at least three times a week. Start out at ten minutes for the days you walk but build up to 30 minutes. Walking is a low impact form of cardio which will be easy on your knees.  Leslie Sansone has books and DVDs that shows how to walk effectively to burn calories and increase heart rate in order for walking to be cardiovascular. Here are some of her products on amazon.com:


Now no weight loss program will be effective with just exercise alone. You have to learn to eat the right types of foods. I would try this book titled The Fat Resistance Diet: Unlock the Secret of the Hormone Leptin to: Eliminate Cravings, Supercharge Your Metabolism, Fight Inflammation, Lose Weight & Reprogram Your Body to Stay Thin by Leo Galland M.D. Leo Galland is a medical doctor who gives advice and meal plans to help your body burn fat effectively. Here is his website:


This is the link for his book on amazon.com:


Always consult your doctor before you begin any exercise program. But this should work for you if you stick to it and don't give up. Don't get discouraged if you do not see the results right away. Think long-term and just think about how these healthy habits will benefit not only your body but also your mind and life in the long run. Best of luck. If you ever have any questions please feel free to ask :-)
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