Topic: Weight loss for the obese

[Will D]

I searched the forums, but I couldn't find anything directly answering my question, so I'm sorry if this is a repeat or an obvious question.

Anyway, I have a friend who is obese, weighing over 340 lbs, around 5' 6" or 5' 7" in height.
He's a cello major at the university I go to, and he's found that his obesity is interfering with his life, playing his instrument, etc., so he wants to take a plunge and try to start losing weight.

I want to help him out, and there are obviously the stickied threads here that help, but is there anything else he should do because of his situation? He obviously can't do pull-ups or push-ups (perhaps knee push-ups? I don't know yet, we're on Christmas break right now so I'm not near him to see what's possible for him), or other types of exercises many of us do. So I suppose my questions are these:

1. What exercises should he start with? I know he needs goals, I'll help him set those, but what do you think would be appropriate? Is Starting Strength a good idea, even though he's trying to lose fat? Should he do more metcon sorts of things? A mixture of both? Crossfit? Negatives of pull-ups, push-ups, etc.? Running?

2. I recommended intermittent fasting to him to try. Is this wise? Or would it be better to focus on changing the quality of his food first (less processed foods, more meat, vegetables and nuts)?

3. What should his caloric intake be like? He wants to lose fat, but building muscle will help speed along the process. It should be less than what he's eating now, but how much caloric restriction is too much?

While not parkour-related, I figure this question could be helpful to other people in the future. Is there any advice you can think of for specifically helping physically inactive, obese people get on the right track towards health besides the simple, "eat less, exercise more?"

Thanks for your help!

[Grayson]

Crossfit dude. These facility's are usually top notch for losing body fat.

[Spencer B]

2. I recommended intermittent fasting to him to try. Is this wise? Or would it be better to focus on changing the quality of his food first (less processed foods, more meat, vegetables and nuts)?

I'd say doing both is best. The second definitely, the first couldn't hurt.

1. What exercises should he start with? I know he needs goals, I'll help him set those, but what do you think would be appropriate? Is Starting Strength a good idea, even though he's trying to lose fat? Should he do more metcon sorts of things? A mixture of both? Crossfit? Negatives of pull-ups, push-ups, etc.? Running?

I don't think running is a good mood. Maybe something like the elliptical for any endurance stuff, low impact, but even then...

Crossfit would be a bit much right now I think. Negatives should work, but someone more knowledgeable correct me if I'm wrong.

Weight work shouldn't be bad at all though, in fact I think it may be the best course of action right now.

3. What should his caloric intake be like? He wants to lose fat, but building muscle will help speed along the process. It should be less than what he's eating now, but how much caloric restriction is too much?

I would say a deficit enough for a pound of weight loss a week should suffice. He'll lose a lot more in the first month or two per week, but that's all you really need past that I'd say.

My advise, not nearly as good as some like Steve or Chris's. they'll correct me if I'm wrong on anything.

Crossfit dude. These facility's are usually top notch for losing body fat.

I was thinking with his weight that right now CF would be a LITTLE much, and he should get at least a month of less strenuos stuff in before ramping it up a bit, but maybe I'm wrong.

[Grayson]

I was thinking with his weight that right now CF would be a LITTLE much, and he should get at least a month of less strenuos stuff in before ramping it up a bit, but maybe I'm wrong.

http://evolveyourfitness.blogspot.com/2009/11/jerrys-story.html
HA-CHAA!

[Andy Animus Tran]

http://evolveyourfitness.blogspot.com/2009/11/jerrys-story.html
HA-CHAA!

Just cause it's happened doesn't mean that it'll be safe or advisable for everyone.  Just because CrossFit wants to sell itself as a "one size fits all" system doesn't mean that we have to buy into it.  We could also go into how "training for weight loss" is a complete and utter myth, but we don't need to do that..

My recommendation?  Find out what he enjoys doing.  Find out what his strengths are, and play on them.  Get him moving a bit more.. and get his diet in line.  Once the deficit is there, everything will start coming..  The training could be anything, as long as he enjoys it and it gets him moving.

[JimmyD-TPK]

knowing from exp.  I helped a kid out with this very problem.

well first off the fasting thing usually isent a good idea.   just change the quality of his food  more organic, the better; and moderation is handy too.

as far as working out,  have him walk along with you when you go out pk-ing.  you two can go swiming. anything that involves moving, and try not to stop moving.

the more fun the workout is, the more effective.

[Chris Salvato]

Fasting is fine.

Get the diet in line.  Paleo is a great way to go because it makes getting the diet in line easy.  Really, your friend needs to eat less.  Focus on replacing all beverages with water and avoiding anything with crinkling bags.  Whole foods (not necessarily organic) are the way to go.

Being obese you see a massive amount of weight loss just from dietary changes.  Exercise is good, but while the diet changes are going on I suggest you keep it light -- just get in the routine of exercising regularly and that will pay off more dividends than pushing it too hard at the start.

[JimmyD-TPK]

Fasting is fine.

Get the diet in line.  Paleo is a great way to go because it makes getting the diet in line easy.  Really, your friend needs to eat less.  Focus on replacing all beverages with water and avoiding anything with crinkling bags.  Whole foods (not necessarily organic) are the way to go.

Being obese you see a massive amount of weight loss just from dietary changes.  Exercise is good, but while the diet changes are going on I suggest you keep it light -- just get in the routine of exercising regularly and that will pay off more dividends than pushing it too hard at the start.

ive never heard anyone say Fasting is okay,  eating less is ok,  but not eating at all is bad, no matter what.

also moving around and getting exercise is just as or more important to eating right. well unless your eating pure junk, then your Fu**ed

[Chris Salvato]

Google "Intermittent Fasting"

Fasting is safe and actually very healthy - especially for those trying to lose weight.  Its not for everyone, though it is really beneficial to most.  The research is there - can't ignore it.

To get you started...I haven't read this article but its probably very good:
http://www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/

[Steven Low]

 please note that IF ONLY really works well IF your quality of food, sleep, and training are all in order.

Basically if you're IFing you should be eating something close to Paleo, sleeping 8 hrs a night, and not overdoing your training.

[Casey Boatwright]

i second crossfit,   their trainers are really helpful,   my bro is one of them too lol.   good luck

[JimmyD-TPK]

well 'will D'      there you go,   everyones info put together should help your bud out a great deal.

keep tracing!

[Casey Boatwright]

well 'will D'      there you go,   everyones info put together should help your bud out a great deal.

keep tracing!

i agree with jim,   except for 'tracing'.    thats not a word   please don't use it,  somebody started that as a fad or something and it got a lot of people angry  its just improper grammer,   you don't say lets go basketball playering or anything like that,   please you training or practicing or doing parkour or some form of that.      no insult harm or criticalness towards your or your character with this, just a friendly formal informative thingy from one traceur to another.   

[Spencer B]

i agree with jim,   except for 'tracing'.    thats not a word   please don't use it,  somebody started that as a fad or something and it got a lot of people angry  its just improper grammer,   you don't say lets go basketball playering or anything like that,   please you training or practicing or doing parkour or some form of that.      no insult harm or criticalness towards your or your character with this, just a friendly formal informative thingy from one traceur to another.  

Not the time or place for it, but 'let's go tracing' is a hell of a lot better than 'let's go parkour',

Not only that, it's what we do in the sense we trace/outline/carve a path through our environments. Shoot hoops is an accepted term for goign to do basketball in the same sense.

Also, not an attack, insult, or criticism against your person, but if you're going to point out proper grammar, please use it yourself.

[KC Parsons]

As it's been mentioned, diet should come first. Fix the quality of the food. Read Chris's article in the diet section called "Eating Right, How to Get Started".

What seems to work for a good starting point on people trying to lose weight (from what I've seen) is to start by cutting out all liquid calories first. Give at least two, preferrably three, but no more than four weeks to adjust to this first. Psychologically, it's generally agreed that habits take about 3 weeks to form.
After that 2-4 week period, try to have him cut out grain. It tends to be rough as hell for people the first week, but after that they really get a smack in the face of how much better they feel all the time, nevermind the weight loss. Give another 2-4 weeks for that, track the progress, and post it here. :]
(Which reminds me, track the progress and post it here! We'd love to help you with your journey of helping your friend, so let us )

As far as activity, I couldn't agree more with Andy. Find out what he likes to do first, and work it from there. Any sort of strenuous exercise not only likely has a high potential for injury in the obese, but will probably turn them off from activity.
Walking can be a good starting point for many, but other planes/facets of motion will help in the long run. But to reiterate, just make sure it's stuff he enjoys to do and you can increase the intensity somehow from there.

Best of luck!