LeatherneckPA

I just had a full physical. Dr is tickled to death with all of my vitals/tests. On paper I look more like 35 than 51 he says, except for weighing in at 384 lbs. What little exercise (walking) that I did get went out the window last year when I retired from the prison. I got this walking program off beginnertriathlete.com that was supposed to be "0 - 60 for Couch Potatoes" It started at 15 minutes the first day. Totally wore me out. By 10 minutes I thought I wasn't going to make it back to the house. Tried bicycling. Out one mile and back one mile. Legs didn't stop quivering for nearly a half hour.

So now I wondering where can a broken down old man start? Was sort of thinking I might hang here and find some support and guidance. Would really like to live long enough to enjoy the pension I earned working max security for 23 years.

TrekJapan

You are on the right track and ahead of the game. You've started where as many many many others are still on the couch. You made the leap towards a healthier you.

Just get up and do it again tomorrow. Little further, little longer. Based on your moniker and sig line one has to think you were (are) a Marine. (I know there is no such thing as an ex Marine, trust me, I know.) I've supported the Marine Corps for about 13 years now as a DOD Civilian and live work and play at MCAS Iwakuni Japan.

You know what you have to do. Do it.

John

10 Wheels

Just go very slow.
Keep at it.
The first time I rode 6 miles I had to stop three times to rest.
Now, 21 months later I can ride 42 miles non stop.

old and new

Walking a mile a day, rain or shine; get it up to 2 or so and watch the eating especially at the times you're vulverable to binge which for me was at night. Eat protiens in the morning or at least earlier rather than later.. The bike thing's tough, your body's out of balance. Set a goal to ride at some point having lost some, whether it be in another 40 or 60. Get an old mountain bike just to noodle around on just to prove to yourself that you can after having lost just the amount I've suggested.

I weighed 368, I think, as the freight scale wasn't so accurate with less than 500lbs. The doc's scale went to 350, I buried it. From one late summer 'till early the next, at 280 I was "confident" to ride. I surprised myself. I rode a Hybrid. seven years ago. Then at about 245 I rode one of my old skinny road bikes, it wasn't "good" but it was doable. I weigh less now but still prefer a slightly fatter tire on my 20 + or - road bikes .

At your weight, one you start to lose, cascading effects will take place.

John Bailey

You've already the three most important steps. First, you decided to do something about you health. Second, you got on this forum. And third, you took a bike ride. Now, just do it again. If your legs hurt too much, take a shorter ride, but, take a ride. Do that for a couple of weeks and you'll be posting how good you feel.

Good luck.

John

bautieri

If I remember you correctly you live near Williamsport right? Lycoming County has some beautiful riding! go check out the Williamsport bicycle club and inquire about beginers rides. Most clubs have organized rides on a regular basis for new riders. I think that it really helps to be out with other people, it motivates and gives you a clear goal in a group enviroment.

In Jersey Shore there is the Pine Creek Rail Trail which is 60 some miles long. You can park your vehicle and ride on the trail as far as you want on the trail which is almost perfectly flat. If you make a habit of this you can build up your legs, base milage, and shifting techniques in a safe enviroment before you tackle the streets.

Welcome back

chewybrian 

You came to the right place for support and guidance. This place is full of people who have started there and gone on to become fit, healthy, strong riders.

I started much as you described, and worked up to 275 miles in a day this year. I'd say just enjoy your rides, and focus on slowly improving your miles per day. If you have a good diet, weight loss and fitness will follow. But, IMO, enjoying the rides is the key to sticking with it indefinitely. If you want to ride, it's not a chore, and you don't have to motivate or force yourself to stay on track. Feel better, look better, live longer, and have fun doing it--you can't go wrong.

jross

find something you like and do it! I've tried running. hate it! I've tried hiking. better. I've tried walking. boring! but biking is fun. I hope you stick with it. In my mind it is a very good exercise, because those leg muscles are the biggest in the body and likewise the biggest calorie burners. Unless I'm mistaken, biking is easier on the knees. Oh and I found walking stairs is wonderful as well. Because with stairs you're moving the "calorie burners" through more range of motion. It'll take a while to build your "air" up as well, as that starts happening you'll be able to go longer and burn more....blessings to you.

BigPolishJimmy

The first rides are the hardest, keep doing them, don't worry about how short they are. My first rides were 1/2 - 1 mile and tough as hell due to a slight incline. Noodle legs are normal, soon you'll find yourself wanting to go farther, your body will tell you. If your posterior starts to hurt, that's normal too, you need to harden your rear end before it starts to get better, the only way to do that is to keep riding. Keep up the good work!

GAtkins

I started walking, weight lifting and dieting in May of 2009. I began biking seriously in June 2009.

I began at age 46 and 294 pounds. Since that time I have walked probably 150 miles and I have biked well over 600 miles, mostly since late July.

This morning I weighed 253.

Our walk last night was cut short and we ended up doing 1.6 miles versus the normal 2.6. Hardly took a breath. Then I rode the bike 10 quick miles before dark.

My point is, I know exactly where you are coming from and what you are up against. You can do it and the advice you have gotten so far is spot-on. Just keep doing it.

The motivation for me is that I know I have to convince myself to do it, even when I don't want to. I always feel better for it afterward.

Keep it up!

Glenn

LeatherneckPA

Thank you for the words of encouragement. I decided today that if 15 minutes was too much I'd start this week with 10 minutes. I was puffing a little when I got home, but nothing like with fifteen. Will try the bike tomorrow with my DW. Probably just the one out, one back route again. Hopefully in a week or two I can cruise around the river road (4.5 miles). Now that summer is over and the river lots are empty it won't be so bad.

And yes, I am a Marine. That's one of the things that has always frustrated me. I have the training. But after I blew my ankles out I couldn't run regularly anymore. Boy did the pounds pack on fast. I've spent the last 25 years at or near 300 lbs. But it was always a comfortable, capable 300. I could sprint to body alarms, wrestle inmates to submission, and even was on both SWAT and RIOT teams over the years. In the year since I retired I'd gained another 40-50 pounds though, and that just plain scares me. That plus the fact that I can't climb the three flights of stairs at the school where I sub without gasping at the top.

I think I'm going to use this thread to log my progress, so it will probably pop to the top once a week or so. I don't know why, but I have found in the past that tracking my progress with friends seemed to make a difference.

txvintage

As others have said, just do what you can do and work from there. It's hard to accept redefining success when you set goals and don't quite reach them, but remember these new goals are unexplored territory.

You just have to adapt to the changing environment. I KNOW you know how to do that.

Lord Chaos

Getting out the door and walking is a victory. Good for you. Keep going and you'll get better at it.

MrClyde

Keep at it, you can do it. We all have our challenges. When I started riding regularly, I could not ride up the hill to return to my house. I had to walk the bike. Now I do hill repeats for strength training on it. It doesn't matter where you start from, it's more important that you are doing something about it.

I look forward to reading about your progress.

Little Darwin

Hey Marine!

You have another Marine about your size not too far away, in Wilkes-Barre.

I need some motivation as well, and I know that The Historian is always up for a ride south of us in the Philadelphia area.

For the off months, when you can't cycle outside, you may want to look into a trainer... They are boring, but you can get "the miles" in and get more settled into your bike too. I have the Kurt Kinetic because somewhere on their site they say it is good for tandem usage, so it holds up well for me.

Also, when you are our size, and age (I am 52) remember that you aren't a young Marine any more. Long and slow wins the race. And actually, remember that it isn't even a race.

My first ride was about 0.6 miles, and I have slacked off on my mileage the last few years, but I have ridden up to 68 miles in a day at over 300 pounds... But I started slowly, and I think you should to.

gapwedge

As a suggestion you might want to check out https://www.fitnessjournal.com It has journals to keep track of weight, vitals, all types of exercise, food, personal journals. Great site.

eshvanu

I started slow at first, and rode about 10 minutes, then walked maybe 20 minutes the next day. Nice, easy, flat walking and riding at first. Gradually I built up to riding for 30 minutes, and walking almost an hour. That was a couple of years ago. Nowadays, I don't get to walk much, but I commute 10 miles one-way to college (which is not bad for a fat 53-year-old ).

Again, take it slow and easy, and keep riding! Ooo-rahhh...