o7 comrade. I'm assuming you were living a mostly sedentary lifestyle before this? I would recommend easing your joints into exercise with some yoga; here's a 20 minute beginner session and feel free to make modifications for yourself. yoga is a journey of the self. Once you're feeling a bit more limber, something like that "Ring Fit Adventure" for the Nintendo Switch is a possibility for you. It gamifies cardio and you can set the difficulty level. Easy exercise, less boring, right at home. Otherwise, I primarily do weight training and cycling; I alternate muscle groups (set of chest, set of back, repeat until 5 sets of each, then set of shoulders, set of biceps, repeat until 3 sets of each). Good luck on your journey, you've already accomplished a tremendous feat.

:07:

hot damn you lost more weight than i weigh total, good fuckin job!

Congrats comrade! Honestly you'll be able to work wonders just with a set of adjustable dumbbells, or even just your own bodyweight. Also burning fat while building muscle is very much doable, it's called body recomposition - I'll put a link below.

I'll also add a routine link below, but I just wanted to add that for losing weight, increasing your rep count with lighter weights will be much more beneficial than lifting heavy with fewer reps. Not only do more reps mean more hypertrophy (growth of muscle size) and therefore definition, but it'll also improve your cardio, muscular endurance, and get you burning more calories during your workouts.

Anyway I really enjoy Jeff Nippard, he's constantly citing new breakthroughs in health science to justify his routines and advice and he presents everything in a very accessible way.

Body recomposition explained

No equipment workout

CONGRATS AGAIN! Losing weight is mad fucking hard and I respect the shit outta you for managing to do what you're doing, you got this my dude :stalin-heart:

Goddamn, if you got the dedication to do that you sbould be goving us advice on shit.

I reccomend "starting strength" you can find it anywhere online easy enough. The only bit I really have to add is you can by kettlebells from walmart online real cheap. They pack away real nice for a home gym and they might be be better for your joints than regular free weights. The gym bro science hasn't fully come back on that one.

First off congratulations, that is quite an achievement!

If you want muscle definition you can do things like calisthenics or else you’ll have to invest in weights and weightlifting equipment. Those are really expensive though. If you don’t have the space or money to buy it then seriously reconsider using a gym. If I remember correctly from a previous post, you said you’re antisocial? If that’s correct I used to have the same mentality as you. “I’ll just workout out at home and be alone”. Doing this never did much for me. As of today, I consider going to the gym an antisocial activity. Once the headphones are in, the world is off. I’ve worked out in college gyms with frat guys, military gyms, corporate gyms,, and MMA gyms. No matter the environment people are doing their own thing and aren’t paying any attention to anyone else. It’s also a big motivator to workout hard because working out at home, I always half ass my workouts. Let me know if you have any questions about cardio or anything else.

:CommiePOGGERS:

I have absolutely no suggestions, I'm just here to help celebrate your success.

The only thing I can suggest is getting into jogging/walking more. It fucking sucks and anyone that tells you otherwise is a liar, but it helps a lot with your physical and mental well being (runners high is a thing and I celebrate with a beer in the shower post-jog). I'm down to 204 from 236 this year and feeling good. Though I have new prescription of children's meth to help with weight loss and appetite suppression (though I just don't have the same desire to snack - I think it was more of an oral fidget with my ADHD that Adderall helped with).

This thread absolutely rules though and you should be proud of every single pound you lose.

:isaac-pog: :quagsire-pog: :carlin-pog: :che-poggers: :xi-pog:

You don’t even need to lift at that weight, nust do bodyweight and calisthenics and you’ll be golden.

damn, congrats, and yeah, lifting is amazing, you burn more calories just by existing, so yeah get on that shit. one advantage people who have a lot of excess body fat have is it is WAY easier to build muscle. while of course the plight of someone like me who has to like, try to eat enough calories/protein to get gainz is practically a joke compared to what you have to deal with being obese, hey it's a silver lining. lets all lift for lenin~

congrats comrade that rules

:sicko-biker: Bicycle. Lose more weight and decent cardio.

I like to just spend a few songs worth dancing honestly. Gets a lot of different muscles involved and is fun cardio.

fucking amazing work, comrade! Couldn't be more excited for you! My housemate and I high fived excessively over your good news! I'm all about calisthenics. And would encourage you to start there before doing weights(everyone has different advice, I'm sure)- but easying your body into the patterns of movement before weighting is a great idea to help build resiliency and prevent injury. Moreover, there are two methods for building strength- tearing the muscles-eg. you feel super sore. and then this thing called "greasing the groove" which is about strengthening neural pathways, and the totality of the pathway that starts in your mind telling you body to move, and the actual muscles contracting- here's how it works- do however many push ups/crunchs/pull ups/body squats, etc that you can do- to get you 100% max out. Then do around 40% of that, but do it alllllll the time, like every hour, every 30 minutes(its not really effective if the rest is less than 15min tho) your muscles will never hit exhaustion- you wont be breaking them down- but you will, over a couple weeks teach your muscels to fire at a higher and higher rate- say you did 20 pushups rn, if you havent done a lot of pushups in the past- say 65% of you actin and mysions will actually active and contract during the exercise- "greasing the groove" gets that % higher, until eventually so, 80-90% of the muscles fibers are engaged when you do an activity- this will build strength and endurance and help prevent injuries. That said, some day you might want to move into weights - breaking down the muscles is the best way to get strength gains. But, remember to go slow, enjoy this process and theres more than strength out there- I'm a big advocate of a yoga practice as well, for increasing healing, flexibility, and strength in non-conventional movements. I also say, always aviod machines, use free weights if your gonna, those stabalizing muscles are where you get a lot from(and again, prevent injury) Best of luck, keep us posted! Proud work!!