Topic: I'm a fat traceur... HELP ME!

[Robert Lindstrom]

I originally had this post in the parkour/freerunning section, but someone said it would be better in general health. 

So guys... I've got a situation, and I hope someone can relate and help me.

I'm going to learn parkour, plain and simple.  The problem is that I'm 5'7", and I weigh 314 lbs.  I already know I'm too heavy to do much of anything, but don't think it's all fat.  There's a small amount of muscle in this body, I just need to get rid of the weight that's holding me back.  I know I need to keep losing weight, but I figured while I'm losing it, I should be training too.  Why lose all this weight and then train, when I can do both at the same time?

Now, I can't do a pull-up yet, quadrupedal movement is a bit too hard for me, and jumping at this point is probably too much stress on my joints.  So, I've got a couple of questions:

1.  How often should I been training weekly?
2.  I've been walking on curbs daily to improve my balance, and it seems to be getting a little too easy.  Besides a cat crawl, which I'm not ready for, what are some other ways to improve my balance, on or off a curb?
3.  I've been told muscular traceurs tend to have a harder time.  Is this true?
4.  Being as heavy as I am, should I use my own body weight for my exercises?  What muscles should I be developing?  Should I be lifting weights?  If so, how should I be lifting?
5.  What are some of the best parkour exercises for fat loss?
6.  What are some good articles on nutrition, and what foods should I (or shouldn't I) be eating?
7.  Other traceurs put themselves through a lot of stress in their movements.  I need to take baby steps, but what's a good place to start.

Please, I need help.  I know there are probably others out there like me, dealing with their weight, and I know this is a great way to fight back.  Parkour is about overcoming obstacles, and I need to overcome obstacles within myself.  Gravity sucks.  Help me deal with it.

Thank you.

[Scott Eustice]

First off, let me welcome you to this community and congratulate you on making the decision to change you life and body.

1. As often as your body can manage. I would imagine that 3X a week of strength and conditioning and 2X for parkour skill work will be a good start. You can incorporate more skill work as your body composition improves.

2. Low rails, if you are able to do them safely. Or you can build a precision trainer, either out of 2X4s or pipe. You can look up a guide in the "How-To" section of APK.

3. Depends. Livewire is pretty muscular, and he is one of the most talented traceurs in the world. But in the end, it doesn't matter at all if you have a harder time with something, as long as you are progressing and improving.

4. If you can do jumping pullups with a negative or some other kind of assisted pullup that would work, but a lat puldown machine would be fine for now. You are going to have to lift weights to get stronger, especially with your size. Read the sticky posted at the top of this forum and come back with a good set of MEASURABLE DETAILED goals. Then we can figure out how you are going to exercise.

5. Fat loss is mostly controlled by diet. Very long distance running reduces overall size, including muscular. You could do some hard conditioning like hill sprints, regular sprints, sled drags or prowler pushes, but these aren't going to help all that much with fat loss.

6. I'm not a dietitian or anything, but there is some extremely good advice in the diet section of the forums. Also, Steven Low's website, www.eatmoveimprove.com has excellent advice about just about everything related to fitness, including diet and weight loss.

7. Pilou wrote an article about this, it is in the sticky but I'll post it here for convenience. http://www.americanparkour.com/smf/index.php/topic,19726.0.html
I'd also recommend ankle strengthening, because us traceurs often roll ankles. Dogen's titanium ankles is very good http://www.youtube.com/watch?v=8B1XvEbJUKE

Good luck man. It's nice to see someone willing to change themselves for the better. One last thing, PLEASE READ THE STICKY. Almost all of the information we will give you can be found in the sticky, and it is generally explained better in the articles there.

[Jason C. Astor]

Hey, man. I just read the other thread.

1st, like everyone has said. Good freaking job making up your mind to push to be a better man. That's what life is all about.

2nd. The great thing about your weight is it's a free weight vest. Or, if you watched Dragon Ball as a Kid (IMMA DORK) a turtle shell.

Look up begginers Yoga. Long held lunges, deep squats, Quadrappedel Holds and stretches will work your muscles and core. Also, see http://www.americanparkour.com/smf/index.php/topic,3046.0.html and other body weight stickys.

You want to go slow on the Parkour at first because of your joints. Practice 1 ft or less jumps and low balance. If you can't do a pull up yet practice jumping pull ups or negatives, or just hold yourself on the bar as long as you can.

The real point is, do what you can and push yourself but dont hurt yourself or push to fast. Also, at your current health level rest will be very important; I would suggest training Yoga and/or Parkour every other day, taking a rest day every other day and walking a brisk pace every day.

Diet- Lots of greens and fruits and non processed meats. Fish, Chicken, Beef if it's not covered in crap or ground. Loads of water. If you can, nothing processed or fried for 2 weeks; that will clean ya out thus letting fat burn easier.

Good luck, man. And above all don't forget- This is supposed to be fun

[Joe Brock]

I'll take question #4.

It depends on what you're currently capable of.  I know some insanely powerful guys around your weight, whom I have the utmost admiration of.  You see, you have an advantage that nobody has mentioned yet:

You can lose weight WHILE getting stronger for a very long time.

I asked a guy who lifts at a local gym who used to lift with me what his thoughts were on the matter, as he started out lifting with me when he was around #275.  He is of much the same opinion that I am, you should be lifting weights.  They're going to be easier for you to load in steady increments, and you can control the progression much better that way.

As far as "what" to be doing.  I strongly recommend Starting Strength to anyone who is new to the lifting game.  The book covers form and novice programming in the kind of detail that can really do you some good.  By focusing your time now into simply finding a good dietary balance (don't crash diet, or something silly like that...gradual changes are how you convert your entire lifestyle to match what you're asking for) and increasing your strength, you'll make progress by burning the candle from both ends.

It won't last forever, but while you can take advantage of the ability to lose weight and gain strength...do so.  I'd pay a good deal of money to be able to do what you are currently capable of.  It would be a tragedy to not take advantage of your best angle of attacking your goals.

[Josh Vernier]

Well, since Joe hit the nail on the head I have nothing to add except to say good luck!

[Brett Robert]

I'm posting to follow this thread.  I suggested he post here to get more specific technical advice.

Bobbles, I'd also recommend you start reading the diet subforum and check out the sticky here and the articles on http://www.eatmoveimprove.  There's a lot to go through in both of those places, but don't get overwhelmed.  You'll have plenty of time to read, you've got your whole new life in front of you. 

In some ways, as Joe pointed out, you are lucky.  Right now you don't need the BEST exercise program in the world, you just need to find a safe way to get moving and get in shape.  It will be very hard, but you can do it.  All of us in here have busted our asses for years and suffered through lots of pain at times to do the things we wanted to be capable of, I can't wait until you start sharing some stories about the work you will be doing. 

[Glacier Stone]

Joe hit most of the high points, but as the local lifter that lifts at that "local gym" I'll add that 10 months ago I started lifting with Joe at a bodyweight of #275 and 5' 11" tall. 

After 10 months of steady lifting my strength levels are better now than when I lifted in high school.  I'm currently down to a measly #260 because I just got back from vacation.

I'm not really a parkour guy, but I will say that size is relative to strength.  If your strong enough, weight isn't near as big of an issue.
 
No I can't do pull ups yet, but I did knock out 3 sets of 5 dips yesterday.  Which is 3 sets of 5 dips more than I could do 10 months ago. 

[Steve Low]

Just to reinforce

Nutrition = most important to lose weight.

Paleo is good

[Robert Lindstrom]

Thanks so much to everyone for the advice.

With what I've learned, I've come up with some goals, and a "plan".  I do have some expertise in weight lifting.  In fact, I'm studying to become a personal trainer, which is another reason I'm studying parkour.  I believe it shows the pinnacle of fitness, in both mind and body, and I'd love to help others like me.  I'm also an asthmatic, and exercise easily makes me feel winded.  I used to let that be an excuse, but not anymore.

Anywho, my goals are as follows, starting with the most important to me.

1.  Lose at least 115 lbs (dropping my weight to 200).
2.  Condition joints for long-term training.
3.  Build more endurance, so that I don't become winded while running or jumping.
4.  Have explosive power in running, jumping, and climbing.
5.  Greater flexibility.

From the goals I have, I created several workouts that I think will help me.  My days are really busy, so I have to workout in the morning, and all I have is about an hour for warm-up, lifting, and stretching.  I also have two 15-minute breaks at work, which I plan on jogging/sprinting.  I work in an office, so I have plenty of energy to spare.  I also created an evening workout to kick start my metabolism just before I go to bed, and help me burn calories through the night.

Here's my plan:

Parkour Training - Mon.  Wed.
Warm-Up - 15 Minutes Jogging/Sprinting

Lat Pull - 100 lbs. x15
Dips - x15
Plyo Jumps over 8 in. cones - x15
Plank - 30 Seconds x2
Rolls - x15

Repeat set x2

Stretching - 5-10 Minutes



Strengthening and Conditioning - Tue.  Fri.
Warm-Up - 15 Minutes Jogging/Sprinting

Lat Pull - 140 lbs. x5
Shoulder Press - 60 lbs. x5
Toe Raises - x15
Inverted Toe Raises - x15
Outverted Toe Raises - x15
Calf Raises - x15
Bench Press - 130 lbs. x5
Single Knee Deadlifts - x5 each knee
Knee Clockwork (this)- x16 each knee
Plank - 30 Seconds x2
Dips - x15

Stretching - 5-10 Minutes



Weight Loss - Thur.  Sat.
Warm-up - 30 Minutes Jogging/Sprinting

Bench Press - 100 lbs. x15
Squat Press - 40 lbs. x15
Lat. Pull - 100 lbs. x15
Crunches - x40
Plank - 30 Seconds x2
Dips - x15

Stretching - 5-10 Minutes



15 minute Jogging/Sprint - x2 Daily



Evening Workout - Nightly
15 Push-ups
15 Diamond Push-ups
15 Squats
15 Toe Raises
15 Calf Raises
20 Crunches



It should be noted that I don't have access to an ordinary gym, and all I can access right now is the gym at my apartment, which has dumbbells in pairs from 10-35 lbs. in 5 lb increments, a weight machine, and a handful of treadmills.  I prefer free weights to machines, but with the dumbbells only going up to 70 lbs. total, there are times I have to use a weight machine.  The lat pull, and some of the heavier bench presses for example.  I also take a karate class twice a week, so that should help with weight loss as well.

As far as nutrition, I know I can do better, but I am learning.  I haven't had a soda for... about 2 years I think.  Most people don't realize how food is so important to losing weight.  You can still lose weight if you don't exercise, and eat a very, VERY strict diet.  But if you workout as hard as you can go, and eat like crap, you will not lose weight.  Hell, you won't even plateau.  You will gain weight.  I hope there are people here reading that. 

Anyway, how's my plan look?

[Jason C. Astor]

 Very extensive. Are these all things you can do? 15 dips for instace with 300lbs is a feat in and of itself (are they assisted). 15 minutes of jog/sprint without walk breaks is actually a lot if you haven't worked up to it. etc. I'm not trying to psych you out, but setting realistic goals at first is important for safety and moral. Also, is one rest day enough?

P.S. For the most part I love your choice in workouts. Minus Crunches, which are just bad for your back

[Robert Lindstrom]

Very extensive. Are these all things you can do? 15 dips for instace with 300lbs is a feat in and of itself (are they assisted). 15 minutes of jog/sprint without walk breaks is actually a lot if you haven't worked up to it.

I actually have a segmented part for walking.  I walk briskly for 1 minute, jog for 30 seconds, and sprint for another 30.  As far as dips, I want to make sure we're talking about the same thing.

A dip is where you sit on a bench, with your palms on the bench.  Then you stick your feet out straight so your heels and hands hold you up.  Then you bend at the elbows, keeping your back straight, and lift your body up using your triceps.  That's a dip yes?

[Joe Brock]

A dip is where you sit on a bench, with your palms on the bench.  Then you stick your feet out straight so your heels and hands hold you up.  Then you bend at the elbows, keeping your back straight, and lift your body up using your triceps.  That's a dip yes?

I believe that the colloquial name for that is a "bench dip."  A dip doesn't have your feet touching anything, then you lower yourself with only your arms, and press back into the initial position.

[FastGuppy]

I can do around 60-70 push-ups, but that's pushing the world though. You guys can't do that. Only I can push the world up. The rest of you just do push-ups.

[Joe Brock]

Let's see if I'm looking at this correctly?

You're doing the calf raises and all of the toe raises for rehab/prehab, I'm assuming?

With you having multiple days of Lat Pull-downs, I might take your "strength and conditioning" days to substitute in a full-ROM row instead of the pull-downs.  Here's why:  You're performing an overhead press (shoulder press), and pulling opposite it with the lat pull-down.  For the bench and the push-ups, though, there isn't a horizontal pulling motion to counter it.  I'd like a true barbell deadlift in here somewhere as well, if it's possible for you at this point.  Posterior chain work is essential for explosive movement, sprinting, jumping, etc.

If you're looking at improving strength, then perhaps consider loading the weightlifting in a progressive fashion, and decrease the "feeder" lifting that you're doing.  There's very little reason to bench 4 times a week.  I'd stick to trying to make gradual increases in the presses, rows, and pull-downs.  The push-ups and bench dips should take care of the "lighter" work, so focus on getting the weight up on loadable exercises.

[Steve Low]

This... AKA starting strength.... is probably more along the lines of something you would want to be doing.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Maybe sub in some dips and pullups with a gravitron machine over the pulldown machine.

+ Practice technique & fix the diet