Right I'm 120 + lbs overweight erweight. I got a trainer at the Y big mistake. He tried to do tons of squats and weights but I'm already ha ing joi t issues because I'm too heavy so I just suffered and gained 10 lbs cuz of stress and joint t I juries
For anyone who thinks it's weird to comment on trainers being judgemental...it is not. I have not always been overweight. The way I was treated at a gym when I was in shape vs being overweight was an education. This trainers attitude is fantastic and appreciated. He is realistic and it's encouraging. That's what gets results.
I was over weight and went to a gym the guy put me on the treadmill and after many minutes my heart rate still hadnt raised..he said you are fitter than you... haf a pause ....think...i sais you wee going to say look and laughted he blushed...it was very funny..
I'm overweight only since my retirement. That hysterical Luisa boss isn't after me anymore 😂 I'm relaxing a bit... I lost that athlete spark, plus now we have internet 😅 Actually I almost subscribed to my local village fitness but I found the head manager arrogant. I wanted to pay with my one and only credit card, he said I must pay cash, I can run to the post office (3 blocks away on foot, and back) I already did that earlier and had muscle aches (70). He nastily said I'll never succeed with such an attitude. Who is he to judge me?? He knows nothing about my life nor who I am. I'm trying to persuade myself that it's OK, I can be strong and ignore him but can't imagine going there every day and seeing his face, feeling his judgment and putting me down.. I guess I'm not as strong as I used to be. I'm tired of a lifetime of having been a Warrior now 🥵 All I need is kindness, I know how to manage the rest.. I wasn't born yesterday.
First vid I have seen that directly talks about how it is DIFFERENT to train people who have more weight - this is greatly appreciated - You also did NOT talk down to anyone - Much respect~ (Best regards and stay safe~)
I thought that was great to hear him not talk down also. I was once a college athlete and got very heavy once I moved into life after sports with a career that allowed me to eat and drink as much as I wanted. I've been heavy before, and it's good to hear sound advice to help people in my life who want to "fight the good fight" also.
Sorry to be offtopic but does someone know a tool to log back into an Instagram account? I was stupid lost my login password. I appreciate any tricks you can offer me
This is refreshing to witness. My last trainer told me after two weeks of struggling with his workout plan “You should be able to do push-ups and squats by now”. Don’t place unrealistic expectations upon me based on your own physique. I carry a lot of weight and you have no idea what’s that like to be in my body. I do what I can the best way I can. It’s refreshing to see a trainer that actually understands the struggle our struggle.
@Rachelle Fields...and that trainer should not be a trainer. I had a boot camp class, and we constantly were saying do what you can do. Don't compete with your neighbor, compete with yourself. I have folks in our class from ages 8 to 80, fit and unfit. Our class was extremely popular becuz of our attitude of meeting you where you are. There were people in my class fitter than myself and my husband, so we demonstrated various levels of difficulty for everything. When we used terms like "sprint," we would always say it is relative to you and means go as fast as YOU can go - a walk, a fast walk, a jog , a run.. do what you can do. I never had a person, even someone obese not try. And that is the goal..try, try, try wherever you are. That was always the praise we got..they stood on the sidelines thinking they could not do it. Finally tried it and loved it because we met them where they were, not where we thought they should be. Your trainer is measuring you by their personal standards which is unfair, biased, and judgemental. Sorry that happened to you as that trainer gives good trainers a bad rap.
@@slplug8129 you have no idea how big they are, so you have no right to say that. Not everyone is gonna make the amount of progress you think they should. As long as they are trying and getting results that's all that matters. They doesn't have to live up to your unrealistic expectations.
Such a dope video ! I was 436lbs last year at just 23 years old and since June I’ve started doing a change and now at 24 I’m lighter than I was at 18 in high school!! I’m currently 328 now
What an inspiration congratulations, I'm a 37-year-old male 400 lbs. I'm in testing for diabetes :( I'm parked outside the gym right now for the first time. I don't know what to do inside, but I'm here willing to change and lose weight.
I've never heard the concept of a fat guy like me described as a regular person carrying an extra load of sandbags on them, it's totally changed my way of thinking and I thank you so much for that! Instant subscribe from me!
Imagine carrying around a 5 year old all day long. That is what you get rid of when you lose 40 lbs. I had a friend explain that to me and it made perfect sense.
Thats fax. I used to be really in shape when i was a teenager, and now im 300 lbs. When i tried to do the same shit i was doing at 150lbs, even at just 220-250 i kept injuring myself and giving up. Ended up going through correctional officer training on a sprained ankle and 290lbs because of this, it was not fun. He really opened my eyes to why it keeps happening, i mean every step i take i have to move 300lbs of me so it makes sense why joints and shit give out when too stressed out.
I realized on my way home from a trip recently that my fully packed suitcase that I was huffing and puffing through the airport with as I tried to get steps in between flights actually weighed less than I'd lost in the previous few months, which was great motivation to keep huffing and puffing and not stop for a soft pretzel. When I started my fitness journey I was at about double a healthy weight, (trying to ultimately saw a woman in half), so sometimes while walking for exercise I'll try to imagine future fit-me carrying another future fit-me piggyback the whole way.
The only modification is suggest, is that we don't carry it on our shoulders, it's usually hanging around our waist. I find my core is strong, over worked, and lacks mobility/range.
Thank you, I am 250 and 5'6", everything hurts. I don't think people realize that it goes from inertia that keeps heavy people immobile to pain without warning. Just walking kills ya. The pain and fear of further pain/injury is a real deterrent. Yelling at heavy people isn't the way. Thanks Mark!
I'm where you are, pretty much exactly. Carrying 120 extra pounds on my waist and butt is NOT helpful, and falling is a terrible thing with months of pain as a result. So YES, I understand and I at least am rooting everyone on. I'd kill for an educated trainer like Mark in my area; my mom was one but she's been gone a while now. The only yelling at heavy people I do is to cheer. :)
@@tumblingrosesstudiolook into it ;) it isn't magnesium, rather it is a synthetic (sometimes organic) Form of sulfur it is almost like dmso . But truthfully this has changed my life. When mixed with Vitamin C Ascorbic acid(synthetic form cheaper),it speeds up several body processes, nails strong to the point you might accidently cut someone, and skin that is rubberized almost. It can be mixed with collagen peptides and other supplements that improve alot of everyday issues. Thank you for the question I will always answer to the best of my ability I hope my insight was helpful.- Always stay happy and healthy 💛
I'm not overweight, but I am disabled. These exercises are great for people with limited mobility! I love the fact that you're concentrating on literally standing up and sitting down in a safe way
I am an overweight, out of shape, 50+ year old, female and I think I have found my favorite exercise video/instructor. I've only started looking at youtube vids for exercise (well, for anything really) and there may be a lot more out there but Mark's instructions and exercises are geared to make me stronger, to make my core stronger, without hurting myself, so that I can do all those other exercise videos out there. Thank you Mark for taking the time to make these videos.
As someone who works in a Chiropractic office, I can’t tell you how many times we see people that hurt themselves working out WRONG! Absolutely love that you start slow and build up as time goes. You can’t start as a intermediate when you have never worked out before! Start slow and steady, get a trainer to show you correct movements and keep up the good work! Great video and CHIROPRACTOR recommended 😊
I have neck and back problems, and I'm so scared to "throw" them out of alignment. But if you feel he's video would help someone like me, I may give it a try. Slow and steady is the way I'm guessing.
@@Nenezilla There was a young man who was like 400+lbs and he started by just flobbering around in bed. Even I can do that. But when your neck/back hurt, care is essential. Go slow and easy, figure out what you can do gradually, take the time needed to adjust. You can do it! (I plan to start with ONE of each exercise shown, then wait three days to see if I crippled myself as usual.)
Former athletes who are now out of shape are also at risk. They sometimes jump right in and try to do what they did before without accounting for their loss of strength and range of motion.
Finally a trainer who gives a dawn about the people he's working with. I'm ex- military and appreciate your advice and approach on helping people . God bless you and stay safe!
You seem to have a stellar understanding of metabolic issues and I bow to this infinite wisdom. I’m sure no one has yelled that at overweight individuals before. 🤦🏻♂️.
I totally agree wow right !! His methodology is great and I have hope . I’m an older gal and injuries are many so this method is giving me hope!! Thank you seriously !!
I'm really impressed by his training routine. It's very realistic for someone that hasn't trained or has had a long break. Most people go at it way to hard and try to progress way to fast and end up with injuries and eventually abandon their programs. His progression may be slow for some but that is why it works.
This is probably the first workout video I've seen in a long time where the trainer seems genuinely passionate about helping those with obesity...not just those who wish to lose those last 20-40 pounds or so. He also comes across sincerely, not condescendingly. New subscriber!
Thank you for your wisdom and compassion! You are the FIRST person I've EVER heard who acknowledges the weight an obese person is ALREADY carrying. It is so much of a discouragement to try to do exercises that I dont have the strength and core flexibility to accomplish and people just expect you to be automatically be able to do it. These exercises are basic and make sense and are achievable. I can build on this. Thanks for not being dismissive or patronizing while acknowledging some things just wont work for the excessively obese. I can move forward with this!
I appreciate you for being kind, considerate of people of our size and not being able to do full body weight work outs, and realizing that we already have weight on us and it's hard for us to do something like a push up. Thank you for being kind! You earned a subscriber.
I truly appreciate this video, it's exactly what I was looking for. UPDATE: Just if you are someone obese like me so you know, I've been doing these three exercises since I found them. I can stand from a squat without grabbing anything or getting help now (if you know you know) thanks to these three exercises. Also, I'm over 60 years old so yeah, you can do these. I used to be a nurse and I can tell you for a fact that what puts people into nursing homes is their inability to get up and down off the commode. That won't be me now. Thanks Mark!
I am 30lbs overweight and exercises like dead hangs kill me. I can't imagine an extra 200lbs on my frame. Massive respect to they guys working to get back in shape from that point.
You are definitely a very helpful person. I’ve yet to see any PT train their clients through this progressive method. I witness PT’s pushing overweight clients to squat and deadlift without first focusing on core engagement development. I admire your approach and that you come across as passionate and you give a damn about people. On behalf of all your followers, thank you. Plus you have a dry humour to which I can relate.
Oh dear, the trainers don’t sound very good where you train, it may be worth considering changing gyms, all the personal trainers are great where I go, all different for different people/different needs, so it’s maybe the culture of the gym that you go too 🤷🏽♀️ it doesn’t sound very friendly 😢
I came across this video in my recommendations this morning. First time I've seen a trainer address the issues that obese folks have when beginning an exercise routine, in a clear manner that's actually helpful. I've lost 50 lbs through diet change and I very much want to begin to add some sort of exercise...it's has been discouraging to scour through UA-cam videos trying to find exercises that I can actually do! It's hard to know where to begin, and although, it may sound like just an excuse, not knowing where to start sometimes keeps one from trying at all. Thank you, for posting this.
Terrific info, especially for obese people. I love how you took into consideration the weight that was already on the body and the safety part of the exercise. Thank you for taking the time and explaining everything in such detail.
HOLY CRAP!!! I have... words... I mean, um. This is the first time I have heard someone talk about overweight person exercises in a way that not only makes sense, but is actually actionable. Thank you soooooooo much. I am going to scan the house now for items to use.
I can’t wait to try this! I have a 100 lb sand bag on my stomach! 😂 makes it hard to get into typical workout positions. This is totally doable. Thanks! ❤️
I like his honesty and compassion while addressing and explaining exercises towards people who are plus in size (like me). His words are direct but encouraging!!!! Great vid!!!
I can't say how much I appreciate this take on basic strength building for an overweight person, obese person, or however else you like to describe it. I'm heavy and on a very long journey ahead to build strength after back surgery, continued chronic back problems and being heavy for so long. Ultimate goal be strong flexible and at least 70 lb less than I am now. So tired of these 90 lb highly fit super athletes giving me 25 different types of planks that I can barely do for a few seconds. Finally someone who respects my situation. Fortunately I built myself up beyond this level, but it is still so good as a basic warm-up refresher or starter point, especially if, for example, I've had a lag in my efforts or been distracted for a while.
I just ran across this tonight. I’m getting a kettle ball tomorrow! I have 100 lbs to lose and have a treadmill for walking, but nothing to strengthen my core. I prefer being at home so this will be perfect. Thank you for compassionately assisting those of us with weight issues.
Something else to do whenever you can... just be standing. As often as you can, be standing. With extra weight, we are blessed to be able to strengthen our legs, hips and core by just standing for as much as we can.
Wow. Never thought I'd see a trainer for real people. Not overweight, but a (well) over 40 ex-runner. Been avoiding squats for years. I think I just got them back 🙂
I'm not overweight but I just saw this video pop up, and I just want to say that you're a legend for helping the people who struggle with losing weight
OMG Mark. You are the best. You have already helped me with increasing my use of Kettle bells and now you come out with a video that hits home. I’m 320 lbs and have seen tremendous improvement in core body strength over the past 6 months mainly doing kettle bell swings. Now I plan to add this squat variation and the suitcase deadlift. Thank you
As a fellow fattie and newbie kettle bell fan, I'll join Mark in lauding the standing/sitting overhead press. I stumbled upon the exercise when I started out with kettle bells, since the pure swings felt boring, but it's worked wonders for my stability.
I began working out again after seeing this video. I went to college on a full athletic scholarship but I hadn’t really worked out in over ten years. Back in school I was a well sculpted 195lbs. I started out at 355lbs after very limited mobility and disc issues. 9 months later I’m doing some more challenging things like swings and assisted pull-ups but I’m still using these base exercises three times a week, but now I’m using heavier kettlebells. I’m excited to say that combined with cleaning up my diet I’m now down to 270 and I feel 20x stronger and more confident. I say all this to give all of you hope. We all start somewhere the important part is you have to start and keep going. Good luck!
I really appreciated this. I’ll look up “best workouts for absolute beginners” and obese and whatnot and get planks and push ups. This was realistic and understanding. Thank you
Great video Mark. I started my journey at almost 350 lbs. At first I used DDP Yoga to increase my flexibility and get into a rhythm of regular exercise. Next I addressed food. After a few months, I started looking for something to add to the DDP Yoga. I had an old KB that I had bought 10 years earlier and never used. I scoured UA-cam and found your site - after watching videos of some of the basic movements, I dug out my old KB and started working out with it. Initially it was swings, mid range squats and clean/press. After a few months I started to add movements and had to buy a heavier KB. Fast forward a year or so and I've dropped down to around 200 lbs by maintaining healthier eating habits, continuing the DDP Yoga and adding more KB exercises to my routines. I've also, having included your instruction, added Clubs and a Mace to my equipment along with a couple of sizes of dumbells. I love the "swingable" exercise equipment and will continue to perform them. I mix in other forms of resistance training into my routine to keep things fresh for body and mind - but your site and advice have been excellent throughout this process.
I think this is seriously the only video I've ever found that's specifically made for severely overweight people. Amazing job super well done and thank you so much! I believe this video will help a lot of people out there
Wow, this sounds so good. I'm 67, female, and a little over 200 lbs at the moment. I started at 311 and got down this far by intermittent fasting. Exercise has been almost non-existent but as I age, I can really see the need for it...getting wobbly and fearing that "I've fallen and I can't get up" moment. It would be a problem as I live alone and have been independent my whole life. It's a bit off-putting to see yourself starting to fade when your minds feels great and that I can do anything only to have my body say, "not this time". I really appreciate this video as it gives me hope that I can get stronger. I especially am interested in the squats...don't know how I would manage that stacking thing. I guess I'll have to figure that out. Or any suggestions to help me?
What was your IF regimen? I did 18:6 for a year and a half and only lost 10 pounds. I'm guessing I should've been tighter on foods eaten in my eating window.
THANK YOU! For taking into consideration that overweight people are already carrying a heavy load. Too many of these videos neglect to consider that. These look totally doable even for my broken-down bod. Keep 'em coming.
I really like the way you point out how and why most exercises are difficult to do for (seriously) overweight people, how it is NOT simply a matter of being lazy/unwilling, and yet explain what you are trying to accomplish and why it's important, in a straightforward and non-critical way. It is so refreshing to come across truly helpful (and doable!) advice given without contempt and hatred for fat people. Thank you!
I'm 270lbs, and my target weight for my age and height is around 180. This sounds like the perfect way to get my core engaged so I can perform exercises with correct and controlled form to build muscle and stamina. Thanks!
@@MarkWildman I am a healthy(lucky) 62 yr, male, 6'2", and was 292 lbs at my highest, simply lazy the last 6 years - prior I was between 185-205. I got back into tennis a few months ago, and accelerating my walking and now use a Steps app. I'm at 258lbs, feel better with just dropping 34 lbs. I am loving walking more and more and will incorporate these 3 exercises into my daily routine. I moved from LA to West Palm Beach a month ago, so there are beaches and lakes/parks everywhere to walk on/in And much better air quality. Mark - is 10lb kettles too heavy to start with and work up to 25lbs? I wont go into a gym with no vaccine for CV-19, I have no underlying health conditions, limbs, joints are surprisingly good (prob cause I was very active up until 6 yrs ago) - thanks- I just stumbled across your video. TY - I'll keep you apprised of my progress if u r interested?
My body weight was about 265/270, and I am know 5 weeks into this program. (Today was Day 1 of Week 6; aka 13 sets of the suitcase deadlift). It's been a great experience so far and I hope I have some added time to share how it's been to me. I ought to share this. With much thought going into this and not going to a gym due to COVID concerns, I bought an 8kg and 12 kg competition style. Been only using 8 for know and overall that's been fine. I am pretty certain that I will repeat this once I get to the 20 set threshold and then repeat using the 12. I will most likely stick to the 8 for the box squats
From someone who is very over weight and trying to make myself better, Thank You for this. No judgement and total understanding. I wish there was someone around me like you.
Thank you for explaining the additional burden of weight and the impact it has on limiting our mobility. I have looked all over the internet for exercise information and routines/tutorials and many of them aren't for heavy people at all. Though trying to be helpful by claiming so and so routine is for heavy or inflexible people, I think many instructors forget that heavy people are constantly carrying around an additional 50, 100, 150, 200, etc pounds 24/7, and that this additional bulk prevents us from being as flexible as others - especially if gravity is working against us in physical activity (such as burpees or even many yoga positions). It's not that we're all lazy and/or not putting our all into the exercise, we just can't bounce and bend like more fit people yet! I think that's part of the reason why heavier people don't have the confidence to exercise publicly in gyms, classes or even walking a track and wind up taking on weight loss alone, it can be very discouraging. Your suggestion for exercise is so well done, you not only give us a means, but a means to continue as our bodies change. So often I am like, ok, now what? I wish you would do more videos with further exercises for overweight people to incorporate into their own routines. You are really helping. Thank you, again!
@sherifuller. Excellent comment and so true. @MarkWildman, I would love to see a whole series of exercises for weight-carrying people, especially women.
In my teens I was training as crazy, thin and only muscle and bone. Got injured and had to stop abruptly. Put on weight, got worse, autoimmunity, pain, weight gain. I have tried to get back, but I only know how to train hard and press myself, so every time I have hurt myself, putting the starting point further and further away from the goal every time. This video was really refreshing. Every obese person has a history. While it's important to not linger in the pain and history of being wronged in some way or other. But both parties, both myself and anyone who would help, need to understand the situation and respect that. I finally realised that I must strengthen the core first, but have no idea of how. Now I do. I don't have any training equipment, but I do have an old matress that I might cut into pieces, and I do have different things to use as weights. Any journey must start with steps that are adjusted to the traveller.
Yea, that's Kind of what i did to get from 125kg to 112kg. All inspiration came from your vids last year. Thanks you man! I am still 30kg overweight but i can do bodweight and sparring exercices again... It feels Like hell though. Your mobility exercices are my Long Term goal! Bless you for your vids Mark!
I'm just getting started with my weight loss journey but I loved reading your comment. I'm sure you will reach your goal! Keep it up and thank you for sharing your story- it has motivated at least one other person to work towards a healthier future :-)
@@m.victoriacorreaherrera3296 thank you very much for your comment! It is great to hear that you are also starting with your Journey... It is really a great feeling to be able to move more free and be more active in your daily live again. I took up biking in addition to strengh and mobility exercises to mix it up and enjoy the nice weather! I have "only" 15kg left but I need to get rid of my worst food habits permanently😅
Thank you so much for this video, it is the first time I feel my capacity has been taken into consideration with regards to exercise. Right now I am unable to stand for long periods, but these exercises are doable. You really have given me hope 😊
This is excellent Mark, my Sister said she wanted to make a change about 6 weeks ago, long history with diet culture failing her. I advised her on nutrition, more protein, less starch, more fibre and no sugars and advised her against using the workout videos she had recently started as she was needing to take recovery days after each one, I started her off on round the worlds and swings. and she's now up to over 5 minutes time under tension daily and about 20Lb down in weight. I went to visit last weekend and showed her all the squat variations to add in, I'm sending her this video now as well as it expands so much on what I've shown
Cannot begin to explain how much I appreciate this as someone who is in almost the exact position as the gentleman you described at the beginning. I'm 400lbs, COVID wrecked me and I've got extreme inflammation in my legs... The way you addressed the differences in training for people my size was such a breath of fresh air. You were straightforward. Quick and to the point. No judgement. You acknowledged the differences and you gave a clear path forward. Serious props and thank you for the awesome video
The goal is always to give people a clear path forward. There’s a playlist that goes with this video. There are 2 series of club movements as well, that use adjustable clubs. Those work in conjunction with this. Let us know how your journey goes.
Your consideration of the strict goal of each particular exercise shows your passion and knowledge for this science, as you outline the logic and the execution (from more than 1 angle) so clearly every time. Good on you Mark for going out of your way to provide a comprehensive answer to a person reaching out for help. Your videos have helped me immensely too, thank you.
1st video I've seen that is not judgmental and deals with older and obese people. I am both (68 & 300lbs.). Has been very frustrating to not find anyone helpful when dealing with range of motion issues. I immediately subscribed and looking forward to getting started. Thank you and God bless!
Mark you beautiful person you. Thank you for this one and addressing the need most of the people around me run into. #midwest Good to see those Ohio roots are still there
Very true--extra weight is common here in Wisconsin, too. I had lost 65 pounds, but gained 25 back this fall (stupid coronavirus). Can't go to the gym, and it's hard to be disciplined at home. So this (something I can actually do!) gives me hope!
this is incredible. most of the stretches and exercises I've seen and attempted have failed and left me feeling like shit because my folding skin or joint weaknesses get in the way.
Thanks for doing this video. Although I'm not overweight, I was disabled in a car accident where an 18-wheeler hit me twice in the same accident. So my ability to exercise and move is really impaired. I truly appreciate you for doing this video without judgement!
How refreshing to find a trainer who understands that overweight people are already carrying what is sometimes the equivalent of another person all the time! I try to explain this to my family when I see their frustration that I can’t walk as fast as them or climb stairs as easily. I have lost 3st (42lbs) in the last 9 months and am beginning to feel human again even though I am only half way along my weight loss journey. To build up my health and strength, both mentally and physically, I make a new contract with myself each year. For 2022 it was having a cold shower for just 1 minute EVERY morning. I have done this as it was a contract and I did not want to let myself down. For 2023 I was looking for some exercise routine I could do for just 5minutes EVERY day which I would not just give up after a few days! I think I have found it in these exercises together with the others in this series! Wish me luck!
Update after a few days on my new exercise regime based on these exercises from #markwildman I do the three exercises and add some chair yoga stretches. I only use very small weights but it is he consistency that is important to me. The whole lot of sets takes me 7minutes and I can feel the difference already. My arms hurt somewhat today but no problem. Onwards and upwards.
This video is great. Thank you so much Mark. For everything. I've lost 16kg over lockdown and gained more muscle than I thought possible over those months following almost exclusively Mark's series from his first video. The first few Tetris of Programming videos for me were instrumental. But couldn't have done any of it without the technique videos so thank you again. I've gone from obese to still obese (lol) according to BMI but by the Nine do I feel great. The best things I appreciate are getting up off the ground well and lightning fast now (for me). Sitting (particularly on the ground) and standing are almost universally comfortable now. And I walking with greater surefootedness , from the improved posture, particularly in the upper back, the strength of the glutes and the stronger arches of my feet because of Mark's excellent and continual advice TO DO IT BAREFOOT AND WITH YOUR FEET POINTED STRAIGHT AHEAD GODDAMNNIT IT'S A HUMAN THING TO DO. DO IT MORE BETTER. Ahem. Sorry about that. May be the programming taking over {>.
Dude, THANK YOU! I'm at my heaviest weight I have ever been, and finally getting in the gym for the first time in years. This helped me understand the basics and getting my core strength taken care of first!
Huh! Really impressed! Just browsing stuff, but this video acknowledges that one size may not fit all... Then actually offers clear, practical, advice and workarounds. Very, very cool.
I am so thankful for your videos. I am at my highest weight ever and was desiring a new approach to exercise. I have done everything over the years and your approach inspires me to begin anew. God Bless you Sir for your commitment to assisting others.
This is exactly what I need. I had a quintuple bypass in august of last year. I was 354lbs when I got out of the hospital. I am down to 305 now by eating Keto and walking some each day. I have 3 bulging discs in my lower back and 2 in my neck as well as stenosis, bone spurs and arthritis in my spine. This regiment is exactly what I was looking for to slowly increase my strength safely. Thank you so much.
I am a yoga teacher. I have a student who comes to my weekly class. She has asked me to work with her over the next year to be stronger for a big family trip. I’m clearly not a personal trainer but this video helped me learn what areas to work with, within my field.
My loved one reached out to me to start working out with them. They are quite a bit heavier than me. In the past I’ve tried to “help” them by having them do the same workouts as me. This lead to me overly nitpicking them or allowing terrible form. on their part I’m sure it was frustrating and uncomfortable. This disconnect inevitably led to a failed attempt for them to get healthier. On this recent attempt to be there for them I’ve realized my mistake and have been looking at modified functional movements that they can actually accomplish and develop some confidence with. This video is just what I was looking for, thank you!
You're a Godsend! Thank you for a place to start. I was 413 on January 2nd and have reduced to 353 with just diet and breathingexercises. I need to start stretching and strengthen my core. Thanks Mark!!!
Mark, you are an absolute STAR. Your non-judgemental and factual stance is absolutely refreshing. Most overweight and obese people don't want to be but get into a position where they are too heavy or sick or in too much pain to start doing anything. Your acknowledgement of the start point is brilliant. The advice to individuals with comorbidities around joints etc is similarly stunning. After being a fit ex-rugby player at around 260 pounds I found at 59 I was 420 pounds. Diagnosed with type 2 diabetes, arthritis in both ankles and feet, gout, psoriasis I had all but given up and was on a slippery slope to darkness. One last throw of the dice and looking for small incremental gains sees me at around 350 pounds. The advice you give here is inspirational. Thank you for taking the time to understand, thanks for the compassion. Keep up the good work.
Mark, I love your content I recently underwent a full hip replacement. I watched this out of curiosity as a rehab for myself, obvious lack of ROM as I heal. Thanks for the solid work!
This was really insightful on your part. The best plan to make people successful based on their current level and abilities. That’s too training right there!!
His technique makes so much sense, is logic and highly functional, also ensures that the person does not give up so easily, many give up when they just can't do crunches or push ups, but he is focusing on really useful things for daily life, things one can do indeed. And most important, I LOVED his attitude to the problem, offering solutions and motivation. THANK YOU!
Great Stuff Mark! I've been an overeater and by and large stagnant regarding exercise for 40 years. God bless both of my parents for doing what they could to stop this casual form of self destruction. August 6, 2022 I weighed 420 lbs. That was a red sea moment for me. No turning back. Between light aerobic and much better eating, I reached 308 on June 12th this year. Then I hit a plateau, had 2 life events (excuses for eating more carbohydrates again and too little exercise. Early December I restarted after ballooning back up to 362. Now I'm right at 344, and after conducting more research on intermittent fasting and autophagy, I have been reminded of how important it is to intensify my exercises and get healthier to lose weight, not lose weight to get healthier. Some may consider it just a matter of semantics, but no, getting healthier, which includes correct posture and flexibility are certainly both foundational cornerstones to becoming healthier overall. I can tell you are good at what you do. I've never been engaged with your content, but I certainly will be utilizing your expertise while on this very important journey. Thanks again!!!
Genuinley the 1st time I've seen REAL consideration for what carrying extra weight means when trying to work out. 2 PTs who have made no adaptations have meant I've ripped my bicep tendon and done my knee ligaments. This is brilliant
This is awesome Mark. The notion of "volume" is something completely new to me. Starting on it today! Great you recognize that even former gym rats fall off the wagon and need to ease back into it.
Thank you for this video! I am considered obese and have been diligently searching for an exercise routine that I can do! I have lost 140lbs, but still have a ways to go! I am determined to get healthy and live my best life! I am 53 years young and for the first time in my life, looking forward to seeing what’s in store for my future! Thank you so much 😊
Love the fact you recognise limitations, but can you help me, I have osteoarthritis in both knees, so can’t bend or put pressure on them, but I’m overweight. Hope you can help. Thank you
You can bend them a little to get in and out of chairs and bed? Start with the presses. Then stack some books or boards on your highest chair. Start 6 inches abouve your chair height.
I couldn't do squats. I was 220. I was walking and doing arm work. I just crossed the 200 mark. I'm like 195 or so now. I had music and headphones on the other day and was dancing along and realized I was basically doing squats (side step side step squat then opposite direction). When the weight comes off, you'll be able to do more. Just walk, bike, dance or swim for now and use diet to get down there. Join MyFitnessPal and track your calories. I found I was eating like 1500 to 2500 calories a day before I was tracking. Now, I'm eating 1400 to 1650 per day. I might not track calories forever, but right now because I want to lose steadily. I'm tracking them.
This is probably the best vid for strength training for obese/overweight people I've seen on UA-cam. I was 229 pounds / 6 feet when I first started working out and my gym trainer asked me to do "as many push ups i can" everyday. I eventually ended up dislocating my shoulder and took me 6 months to recover. People don't understand how tough it can be for overweight/obese people to do "normal" things. I really appreciate this routine a lot and look forward to doing it.
Mark, I found this video by accident. I'm not overweight currently but I suffer from some myofascial pain that makes it difficult for me to go into a basic lunge position with my right leg forward. I tried these three exercises within the limits of my pain threshold and they work great. I too like how you addressed an issue that many people have, whether it is caused by extra pounds or something else, which prevents them from engaging a full range of motion in traditional exercises. Well done!
This is such a well thought out and helpful video! After gaining quite a bit of weight I have been frustrated at how many fitness recommendations don't account for range of motion issues. And while I can tell my core needs strengthening, traditional exercises are often out of reach. THANK YOU for something so practical and delivered without judgement.
Thank you so much for including people like me in your exercise routine, and no lectures. Some of us really want to be active again by exercise and diet. Really great ideas.
Thanks for this routine, I could see me doing it, presents real goals, reachable. You understand the challenge that presents the overweigth. I am a woman and would try this to begin strenghtening my core to be capable to do more. We obese can not go down and do planks (boobs won´t left the mat, back couldn´t be straight) or even abs effectivly or safely, not from zero. Following your channel :)
Great advice! I've watched these extreme weightless shows that torture their clients and I've said all along that the coaches should NOT be making them do such ridiculous things! No one should have to break down, cry, or vomit after a workout. The three exercises here are perfectly in line with what I would suggest. THANK YOU!!
Thanks for this info and demo. I'm a 75 yo female with fibro - so chronic pain and 4'11" with 190+ weight. I've put off starting any exercises/weights due to fear of injuring myself. This gives me hope
Much respect for this video, I’m so tired of trainers not realizing that overweight/obese people need modified exercises.
Yes for obese people need it
Yeah most people think people just aren't fat or supposed to be fat that's why obese person's are treated so poorly
not much of trainer if they don't realise that to start with IMHO.
Right I'm 120 + lbs overweight erweight. I got a trainer at the Y big mistake. He tried to do tons of squats and weights but I'm already ha ing joi t issues because I'm too heavy so I just suffered and gained 10 lbs cuz of stress and joint t I juries
Exactly
For anyone who thinks it's weird to comment on trainers being judgemental...it is not. I have not always been overweight. The way I was treated at a gym when I was in shape vs being overweight was an education. This trainers attitude is fantastic and appreciated. He is realistic and it's encouraging. That's what gets results.
I was over weight and went to a gym the guy put me on the treadmill and after many minutes my heart rate still hadnt raised..he said you are fitter than you... haf a pause ....think...i sais you wee going to say look and laughted he blushed...it was very funny..
Definitely agree.
I'm overweight only since my retirement. That hysterical Luisa boss isn't after me anymore 😂 I'm relaxing a bit... I lost that athlete spark, plus now we have internet 😅 Actually I almost subscribed to my local village fitness but I found the head manager arrogant. I wanted to pay with my one and only credit card, he said I must pay cash, I can run to the post office (3 blocks away on foot, and back) I already did that earlier and had muscle aches (70). He nastily said I'll never succeed with such an attitude. Who is he to judge me?? He knows nothing about my life nor who I am. I'm trying to persuade myself that it's OK, I can be strong and ignore him but can't imagine going there every day and seeing his face, feeling his judgment and putting me down.. I guess I'm not as strong as I used to be. I'm tired of a lifetime of having been a Warrior now 🥵 All I need is kindness, I know how to manage the rest.. I wasn't born yesterday.
First vid I have seen that directly talks about how it is DIFFERENT to train people who have more weight - this is greatly appreciated - You also did NOT talk down to anyone - Much respect~ (Best regards and stay safe~)
I thought that was great to hear him not talk down also. I was once a college athlete and got very heavy once I moved into life after sports with a career that allowed me to eat and drink as much as I wanted. I've been heavy before, and it's good to hear sound advice to help people in my life who want to "fight the good fight" also.
Same im only 105.3 but I appreciate that thier is somethings I can do other than swimming, walking or riding my bike
Sorry to be offtopic but does someone know a tool to log back into an Instagram account?
I was stupid lost my login password. I appreciate any tricks you can offer me
@💎 Cassandra Jewell 💎 . . .
plus you could injure yourself. Stay safe and healthy! Good luck on your journey! 🤗
I agree 👍🏾 💯
This is refreshing to witness. My last trainer told me after two weeks of struggling with his workout plan “You should be able to do push-ups and squats by now”. Don’t place unrealistic expectations upon me based on your own physique. I carry a lot of weight and you have no idea what’s that like to be in my body. I do what I can the best way I can. It’s refreshing to see a trainer that actually understands the struggle our struggle.
@Rachelle Fields...and that trainer should not be a trainer. I had a boot camp class, and we constantly were saying do what you can do. Don't compete with your neighbor, compete with yourself. I have folks in our class from ages 8 to 80, fit and unfit. Our class was extremely popular becuz of our attitude of meeting you where you are. There were people in my class fitter than myself and my husband, so we demonstrated various levels of difficulty for everything. When we used terms like "sprint," we would always say it is relative to you and means go as fast as YOU can go - a walk, a fast walk, a jog , a run.. do what you can do. I never had a person, even someone obese not try. And that is the goal..try, try, try wherever you are. That was always the praise we got..they stood on the sidelines thinking they could not do it. Finally tried it and loved it because we met them where they were, not where we thought they should be. Your trainer is measuring you by their personal standards which is unfair, biased, and judgemental. Sorry that happened to you as that trainer gives good trainers a bad rap.
Well its been 2 years now so I’m assuming you can atleast do 1 single pushup by this point. If not then your trainer was right to criticise you
@@slplug8129 you have no idea how big they are, so you have no right to say that. Not everyone is gonna make the amount of progress you think they should. As long as they are trying and getting results that's all that matters. They doesn't have to live up to your unrealistic expectations.
Such a dope video ! I was 436lbs last year at just 23 years old and since June I’ve started doing a change and now at 24 I’m lighter than I was at 18 in high school!! I’m currently 328 now
That is super awesome. You are well on your way
Well done. Keep it up 😂
Good start! How is the process now? I have much smaller issues but had to restart my way several times already. Keep it up!
Wonderful!!!
What an inspiration congratulations, I'm a 37-year-old male 400 lbs. I'm in testing for diabetes :( I'm parked outside the gym right now for the first time. I don't know what to do inside, but I'm here willing to change and lose weight.
I've never heard the concept of a fat guy like me described as a regular person carrying an extra load of sandbags on them, it's totally changed my way of thinking and I thank you so much for that! Instant subscribe from me!
Imagine carrying around a 5 year old all day long. That is what you get rid of when you lose 40 lbs. I had a friend explain that to me and it made perfect sense.
Thats fax. I used to be really in shape when i was a teenager, and now im 300 lbs. When i tried to do the same shit i was doing at 150lbs, even at just 220-250 i kept injuring myself and giving up. Ended up going through correctional officer training on a sprained ankle and 290lbs because of this, it was not fun. He really opened my eyes to why it keeps happening, i mean every step i take i have to move 300lbs of me so it makes sense why joints and shit give out when too stressed out.
I realized on my way home from a trip recently that my fully packed suitcase that I was huffing and puffing through the airport with as I tried to get steps in between flights actually weighed less than I'd lost in the previous few months, which was great motivation to keep huffing and puffing and not stop for a soft pretzel.
When I started my fitness journey I was at about double a healthy weight, (trying to ultimately saw a woman in half), so sometimes while walking for exercise I'll try to imagine future fit-me carrying another future fit-me piggyback the whole way.
The only modification is suggest, is that we don't carry it on our shoulders, it's usually hanging around our waist. I find my core is strong, over worked, and lacks mobility/range.
Super agree.
Thank you, I am 250 and 5'6", everything hurts. I don't think people realize that it goes from inertia that keeps heavy people immobile to pain without warning. Just walking kills ya. The pain and fear of further pain/injury is a real deterrent. Yelling at heavy people isn't the way. Thanks Mark!
ua-cam.com/video/-F9d8Npd_kY/v-deo.html
I'm where you are, pretty much exactly. Carrying 120 extra pounds on my waist and butt is NOT helpful, and falling is a terrible thing with months of pain as a result. So YES, I understand and I at least am rooting everyone on. I'd kill for an educated trainer like Mark in my area; my mom was one but she's been gone a while now.
The only yelling at heavy people I do is to cheer. :)
Want to hear my secret for mobility? Msm and vitamin c i also take glucosamine and chondroitin. With a good multi
@@cubai5740 is Msm magnesium?
@@tumblingrosesstudiolook into it ;) it isn't magnesium, rather it is a synthetic (sometimes organic) Form of sulfur it is almost like dmso . But truthfully this has changed my life. When mixed with Vitamin C Ascorbic acid(synthetic form cheaper),it speeds up several body processes, nails strong to the point you might accidently cut someone, and skin that is rubberized almost. It can be mixed with collagen peptides and other supplements that improve alot of everyday issues. Thank you for the question I will always answer to the best of my ability I hope my insight was helpful.- Always stay happy and healthy 💛
2:06 Elevated Suitcase Deadlift
3:19 Box Squat
5:23 Single Arm Standing Press
@SuzzCC Thank you!
@SuzzCC Thanks a lot! 💖
💪🏾
Thank you 👍🙏
Thanks
I'm not overweight, but I am disabled. These exercises are great for people with limited mobility! I love the fact that you're concentrating on literally standing up and sitting down in a safe way
I am an overweight, out of shape, 50+ year old, female and I think I have found my favorite exercise video/instructor. I've only started looking at youtube vids for exercise (well, for anything really) and there may be a lot more out there but Mark's instructions and exercises are geared to make me stronger, to make my core stronger, without hurting myself, so that I can do all those other exercise videos out there. Thank you Mark for taking the time to make these videos.
As someone who works in a Chiropractic office, I can’t tell you how many times we see people that hurt themselves working out WRONG! Absolutely love that you start slow and build up as time goes. You can’t start as a intermediate when you have never worked out before! Start slow and steady, get a trainer to show you correct movements and keep up the good work! Great video and CHIROPRACTOR recommended 😊
I have neck and back problems, and I'm so scared to "throw" them out of alignment. But if you feel he's video would help someone like me, I may give it a try. Slow and steady is the way I'm guessing.
@@Nenezilla There was a young man who was like 400+lbs and he started by just flobbering around in bed. Even I can do that. But when your neck/back hurt, care is essential. Go slow and easy, figure out what you can do gradually, take the time needed to adjust. You can do it!
(I plan to start with ONE of each exercise shown, then wait three days to see if I crippled myself as usual.)
@@RICDirector Thank you so much!
Former athletes who are now out of shape are also at risk. They sometimes jump right in and try to do what they did before without accounting for their loss of strength and range of motion.
Finally a trainer who gives a dawn about the people he's working with. I'm ex- military and appreciate your advice and approach on helping people . God bless you and stay safe!
Just trying to help out.
@@MarkWildman The best exercise for an overweight person is to simply walk away from the dinner table.
You seem to have a stellar understanding of metabolic issues and I bow to this infinite wisdom. I’m sure no one has yelled that at overweight individuals before. 🤦🏻♂️.
I totally agree wow right !! His methodology is great and I have hope . I’m an older gal and injuries are many so this method is giving me hope!! Thank you seriously !!
@@autodidact537 wow...such toxic positivity.
I like how he doesn’t seem judgmental at all just let’s get this done. 😊❤️
I LOVED this attitude on this.
Totally. Not making anyone feel bad and is straight up with understanding the limitations. Like this dude.
"A journey of 1,000 miles begins with a single step .
BE BRAVE
@@sbkscuify FACTS!
I'm really impressed by his training routine. It's very realistic for someone that hasn't trained or has had a long break. Most people go at it way to hard and try to progress way to fast and end up with injuries and eventually abandon their programs. His progression may be slow for some but that is why it works.
This is probably the first workout video I've seen in a long time where the trainer seems genuinely passionate about helping those with obesity...not just those who wish to lose those last 20-40 pounds or so. He also comes across sincerely, not condescendingly. New subscriber!
Thank you for your wisdom and compassion! You are the FIRST person I've EVER heard who acknowledges the weight an obese person is ALREADY carrying. It is so much of a discouragement to try to do exercises that I dont have the strength and core flexibility to accomplish and people just expect you to be automatically be able to do it. These exercises are basic and make sense and are achievable. I can build on this. Thanks for not being dismissive or patronizing while acknowledging some things just wont work for the excessively obese. I can move forward with this!
Yes thanks to this guy and actually giving practical advice.. ❤️
Glad to be of assistance
I appreciate you for being kind, considerate of people of our size and not being able to do full body weight work outs, and realizing that we already have weight on us and it's hard for us to do something like a push up. Thank you for being kind! You earned a subscriber.
If you don’t have a kettlebell, get an old detergent jug. Fill it with water to the weight you want. 2 L is 2 kg.
Thank you I was just wondering how heavy this is🧐😀😀
Great idea! Thanks!
@Delilah Gillis You have a Google though? Just checking...2 quarts is 4 lbs.
👍
Or just use a full jug.
I truly appreciate this video, it's exactly what I was looking for. UPDATE: Just if you are someone obese like me so you know, I've been doing these three exercises since I found them. I can stand from a squat without grabbing anything or getting help now (if you know you know) thanks to these three exercises. Also, I'm over 60 years old so yeah, you can do these. I used to be a nurse and I can tell you for a fact that what puts people into nursing homes is their inability to get up and down off the commode. That won't be me now. Thanks Mark!
ua-cam.com/video/-F9d8Npd_kY/v-deo.html
❤
i dont hear any judgement at all from this guy..5:43 get the kettlebell to the rack position in ANY WAY WE CAN. i love it!
I am 30lbs overweight and exercises like dead hangs kill me. I can't imagine an extra 200lbs on my frame. Massive respect to they guys working to get back in shape from that point.
You are definitely a very helpful person. I’ve yet to see any PT train their clients through this progressive method. I witness PT’s pushing overweight clients to squat and deadlift without first focusing on core engagement development. I admire your approach and that you come across as passionate and you give a damn about people. On behalf of all your followers, thank you. Plus you have a dry humour to which I can relate.
Oh dear, the trainers don’t sound very good where you train, it may be worth considering changing gyms, all the personal trainers are great where I go, all different for different people/different needs, so it’s maybe the culture of the gym that you go too 🤷🏽♀️ it doesn’t sound very friendly 😢
I came across this video in my recommendations this morning. First time I've seen a trainer address the issues that obese folks have when beginning an exercise routine, in a clear manner that's actually helpful. I've lost 50 lbs through diet change and I very much want to begin to add some sort of exercise...it's has been discouraging to scour through UA-cam videos trying to find exercises that I can actually do! It's hard to know where to begin, and although, it may sound like just an excuse, not knowing where to start sometimes keeps one from trying at all. Thank you, for posting this.
Agree not knowing what to do is scary, you don’t want to get hurt , being overweight has enough mental baggage.
This trainer, along with Dr. Eric Berg, may be of great assistance to you. Look him up on youtube.
ua-cam.com/video/-F9d8Npd_kY/v-deo.html
Best wishes!
Terrific info, especially for obese people. I love how you took into consideration the weight that was already on the body and the safety part of the exercise. Thank you for taking the time and explaining everything in such detail.
agree...he did a nice job and I appreciated him considering the extra weight a person is already carrying
HOLY CRAP!!! I have... words... I mean, um. This is the first time I have heard someone talk about overweight person exercises in a way that not only makes sense, but is actually actionable. Thank you soooooooo much. I am going to scan the house now for items to use.
As someone who is obese and just starting with a kettlebell this is a godsend. Thanks so much!!!
Consistency and progressive overload + patience and you'll get it done, best of luck 😉
You got this, David!
Get at it!! Don’t be afraid to start light. Kettlebells are (relatively) cheap. Do those volume cycles. Write it down everyday and just keep adding
Good luck bud! You can do this!
@@MarkWildman you’re such a great instructor. Love your vids
I can’t wait to try this! I have a 100 lb sand bag on my stomach! 😂 makes it hard to get into typical workout positions. This is totally doable. Thanks! ❤️
I like his honesty and compassion while addressing and explaining exercises towards people who are plus in size (like me). His words are direct but encouraging!!!! Great vid!!!
Anyone watching this in the bed
😂😂😂
Yep
That’s the only way I watch fitness videos
Doesn’t everyone?
😂
I can't say how much I appreciate this take on basic strength building for an overweight person, obese person, or however else you like to describe it. I'm heavy and on a very long journey ahead to build strength after back surgery, continued chronic back problems and being heavy for so long. Ultimate goal be strong flexible and at least 70 lb less than I am now. So tired of these 90 lb highly fit super athletes giving me 25 different types of planks that I can barely do for a few seconds. Finally someone who respects my situation. Fortunately I built myself up beyond this level, but it is still so good as a basic warm-up refresher or starter point, especially if, for example, I've had a lag in my efforts or been distracted for a while.
I just ran across this tonight. I’m getting a kettle ball tomorrow! I have 100 lbs to lose and have a treadmill for walking, but nothing to strengthen my core. I prefer being at home so this will be perfect. Thank you for compassionately assisting those of us with weight issues.
Same, except I will be walking outside. Blessings on your goals!
You can do it!
Kettlebell not ball
Something else to do whenever you can... just be standing. As often as you can, be standing. With extra weight, we are blessed to be able to strengthen our legs, hips and core by just standing for as much as we can.
Wow. Never thought I'd see a trainer for real people.
Not overweight, but a (well) over 40 ex-runner. Been avoiding squats for years. I think I just got them back 🙂
The DB Squat Machine is excellent if you have trouble with squats.
Check out: knees over toes guy on UA-cam.
I'm not overweight but I just saw this video pop up, and I just want to say that you're a legend for helping the people who struggle with losing weight
Same! 😁
Same x2 😁
OMG Mark. You are the best. You have already helped me with increasing my use of Kettle bells and now you come out with a video that hits home. I’m 320 lbs and have seen tremendous improvement in core body strength over the past 6 months mainly doing kettle bell swings. Now I plan to add this squat variation and the suitcase deadlift. Thank you
As a fellow fattie and newbie kettle bell fan, I'll join Mark in lauding the standing/sitting overhead press. I stumbled upon the exercise when I started out with kettle bells, since the pure swings felt boring, but it's worked wonders for my stability.
I began working out again after seeing this video. I went to college on a full athletic scholarship but I hadn’t really worked out in over ten years. Back in school I was a well sculpted 195lbs.
I started out at 355lbs after very limited mobility and disc issues. 9 months later I’m doing some more challenging things like swings and assisted pull-ups but I’m still using these base exercises three times a week, but now I’m using heavier kettlebells. I’m excited to say that combined with cleaning up my diet I’m now down to 270 and I feel 20x stronger and more confident.
I say all this to give all of you hope. We all start somewhere the important part is you have to start and keep going. Good luck!
Watching for a friend
😂
As am I.
Yeah, me too
🤣🤣🤣
Watching for "my sister". Wait, no really I am. 🤨
I really appreciated this. I’ll look up “best workouts for absolute beginners” and obese and whatnot and get planks and push ups. This was realistic and understanding. Thank you
Great video Mark. I started my journey at almost 350 lbs. At first I used DDP Yoga to increase my flexibility and get into a rhythm of regular exercise. Next I addressed food. After a few months, I started looking for something to add to the DDP Yoga. I had an old KB that I had bought 10 years earlier and never used. I scoured UA-cam and found your site - after watching videos of some of the basic movements, I dug out my old KB and started working out with it. Initially it was swings, mid range squats and clean/press. After a few months I started to add movements and had to buy a heavier KB. Fast forward a year or so and I've dropped down to around 200 lbs by maintaining healthier eating habits, continuing the DDP Yoga and adding more KB exercises to my routines. I've also, having included your instruction, added Clubs and a Mace to my equipment along with a couple of sizes of dumbells.
I love the "swingable" exercise equipment and will continue to perform them. I mix in other forms of resistance training into my routine to keep things fresh for body and mind - but your site and advice have been excellent throughout this process.
Now that... that is awesome!!!!!! Keep at it!!!
Wow, congrats! You're inspiring!
I think this is seriously the only video I've ever found that's specifically made for severely overweight people. Amazing job super well done and thank you so much! I believe this video will help a lot of people out there
The most important things here for me are positive and simple instructions. Thank you.
Wow, this sounds so good. I'm 67, female, and a little over 200 lbs at the moment. I started at 311 and got down this far by intermittent fasting. Exercise has been almost non-existent but as I age, I can really see the need for it...getting wobbly and fearing that "I've fallen and I can't get up" moment. It would be a problem as I live alone and have been independent my whole life. It's a bit off-putting to see yourself starting to fade when your minds feels great and that I can do anything only to have my body say, "not this time". I really appreciate this video as it gives me hope that I can get stronger. I especially am interested in the squats...don't know how I would manage that stacking thing. I guess I'll have to figure that out. Or any suggestions to help me?
What was your IF regimen? I did 18:6 for a year and a half and only lost 10 pounds. I'm guessing I should've been tighter on foods eaten in my eating window.
THANK YOU! For taking into consideration that overweight people are already carrying a heavy load. Too many of these videos neglect to consider that. These look totally doable even for my broken-down bod. Keep 'em coming.
I really like the way you point out how and why most exercises are difficult to do for (seriously) overweight people, how it is NOT simply a matter of being lazy/unwilling, and yet explain what you are trying to accomplish and why it's important, in a straightforward and non-critical way. It is so refreshing to come across truly helpful (and doable!) advice given without contempt and hatred for fat people. Thank you!
I'm 270lbs, and my target weight for my age and height is around 180. This sounds like the perfect way to get my core engaged so I can perform exercises with correct and controlled form to build muscle and stamina.
Thanks!
Start light. Build up. It’s simple and it works.
@@MarkWildman I am a healthy(lucky) 62 yr, male, 6'2", and was 292 lbs at my highest, simply lazy the last 6 years - prior I was between 185-205. I got back into tennis a few months ago, and accelerating my walking and now use a Steps app. I'm at 258lbs, feel better with just dropping 34 lbs. I am loving walking more and more and will incorporate these 3 exercises into my daily routine. I moved from LA to West Palm Beach a month ago, so there are beaches and lakes/parks everywhere to walk on/in And much better air quality. Mark - is 10lb kettles too heavy to start with and work up to 25lbs? I wont go into a gym with no vaccine for CV-19, I have no underlying health conditions, limbs, joints are surprisingly good (prob cause I was very active up until 6 yrs ago) - thanks- I just stumbled across your video. TY - I'll keep you apprised of my progress if u r interested?
10 should be fine for presses to start. It might be to light to do swings with but start working the patterns.
My body weight was about 265/270, and I am know 5 weeks into this program. (Today was Day 1 of Week 6; aka 13 sets of the suitcase deadlift). It's been a great experience so far and I hope I have some added time to share how it's been to me. I ought to share this. With much thought going into this and not going to a gym due to COVID concerns, I bought an 8kg and 12 kg competition style. Been only using 8 for know and overall that's been fine. I am pretty certain that I will repeat this once I get to the 20 set threshold and then repeat using the 12. I will most likely stick to the 8 for the box squats
From someone who is very over weight and trying to make myself better, Thank You for this. No judgement and total understanding. I wish there was someone around me like you.
Thank you for explaining the additional burden of weight and the impact it has on limiting our mobility. I have looked all over the internet for exercise information and routines/tutorials and many of them aren't for heavy people at all. Though trying to be helpful by claiming so and so routine is for heavy or inflexible people, I think many instructors forget that heavy people are constantly carrying around an additional 50, 100, 150, 200, etc pounds 24/7, and that this additional bulk prevents us from being as flexible as others - especially if gravity is working against us in physical activity (such as burpees or even many yoga positions). It's not that we're all lazy and/or not putting our all into the exercise, we just can't bounce and bend like more fit people yet! I think that's part of the reason why heavier people don't have the confidence to exercise publicly in gyms, classes or even walking a track and wind up taking on weight loss alone, it can be very discouraging. Your suggestion for exercise is so well done, you not only give us a means, but a means to continue as our bodies change. So often I am like, ok, now what? I wish you would do more videos with further exercises for overweight people to incorporate into their own routines. You are really helping. Thank you, again!
I find it infuriating when I see trainers training heavy people badly. It really bothers me. Thank you for the kind words
Great description. I agree!
@sherifuller. Excellent comment and so true. @MarkWildman, I would love to see a whole series of exercises for weight-carrying people, especially women.
02:10 suitcase deadlift
04:20 box squat
05:40 single hand standing press
06:13 single hand sitting press
This channel just keeps getting better and better.
In my teens I was training as crazy, thin and only muscle and bone. Got injured and had to stop abruptly. Put on weight, got worse, autoimmunity, pain, weight gain. I have tried to get back, but I only know how to train hard and press myself, so every time I have hurt myself, putting the starting point further and further away from the goal every time. This video was really refreshing. Every obese person has a history. While it's important to not linger in the pain and history of being wronged in some way or other. But both parties, both myself and anyone who would help, need to understand the situation and respect that. I finally realised that I must strengthen the core first, but have no idea of how. Now I do.
I don't have any training equipment, but I do have an old matress that I might cut into pieces, and I do have different things to use as weights. Any journey must start with steps that are adjusted to the traveller.
Yea, that's Kind of what i did to get from 125kg to 112kg.
All inspiration came from your vids last year. Thanks you man!
I am still 30kg overweight but i can do bodweight and sparring exercices again... It feels Like hell though. Your mobility exercices are my Long Term goal!
Bless you for your vids Mark!
I'm just getting started with my weight loss journey but I loved reading your comment. I'm sure you will reach your goal! Keep it up and thank you for sharing your story- it has motivated at least one other person to work towards a healthier future :-)
@@m.victoriacorreaherrera3296 thank you very much for your comment!
It is great to hear that you are also starting with your Journey...
It is really a great feeling to be able to move more free and be more active in your daily live again.
I took up biking in addition to strengh and mobility exercises to mix it up and enjoy the nice weather!
I have "only" 15kg left but I need to get rid of my worst food habits permanently😅
Thank you so much for this video, it is the first time I feel my capacity has been taken into consideration with regards to exercise. Right now I am unable to stand for long periods, but these exercises are doable. You really have given me hope 😊
This is excellent Mark, my Sister said she wanted to make a change about 6 weeks ago, long history with diet culture failing her. I advised her on nutrition, more protein, less starch, more fibre and no sugars and advised her against using the workout videos she had recently started as she was needing to take recovery days after each one, I started her off on round the worlds and swings. and she's now up to over 5 minutes time under tension daily and about 20Lb down in weight. I went to visit last weekend and showed her all the squat variations to add in, I'm sending her this video now as well as it expands so much on what I've shown
Nice
Support helps with success
Direction and assistance without judgment
Yayyyyy for kindness
Cannot begin to explain how much I appreciate this as someone who is in almost the exact position as the gentleman you described at the beginning. I'm 400lbs, COVID wrecked me and I've got extreme inflammation in my legs... The way you addressed the differences in training for people my size was such a breath of fresh air. You were straightforward. Quick and to the point. No judgement. You acknowledged the differences and you gave a clear path forward. Serious props and thank you for the awesome video
The goal is always to give people a clear path forward. There’s a playlist that goes with this video. There are 2 series of club movements as well, that use adjustable clubs. Those work in conjunction with this. Let us know how your journey goes.
Your consideration of the strict goal of each particular exercise shows your passion and knowledge for this science, as you outline the logic and the execution (from more than 1 angle) so clearly every time. Good on you Mark for going out of your way to provide a comprehensive answer to a person reaching out for help. Your videos have helped me immensely too, thank you.
1st video I've seen that is not judgmental and deals with older and obese people. I am both (68 & 300lbs.). Has been very frustrating to not find anyone helpful when dealing with range of motion issues. I immediately subscribed and looking forward to getting started. Thank you and God bless!
Mark you beautiful person you. Thank you for this one and addressing the need most of the people around me run into. #midwest
Good to see those Ohio roots are still there
Always and forever
Very true--extra weight is common here in Wisconsin, too.
I had lost 65 pounds, but gained 25 back this fall (stupid coronavirus). Can't go to the gym, and it's hard to be disciplined at home. So this (something I can actually do!) gives me hope!
I love the multi height box squat exercise example. Definitely will implement this with clients in the future!
this is incredible. most of the stretches and exercises I've seen and attempted have failed and left me feeling like shit because my folding skin or joint weaknesses get in the way.
Thanks for doing this video. Although I'm not overweight, I was disabled in a car accident where an 18-wheeler hit me twice in the same accident. So my ability to exercise and move is really impaired. I truly appreciate you for doing this video without judgement!
Thank you, Mark. Your service to the fitness community is very much appreciated!
How refreshing to find a trainer who understands that overweight people are already carrying what is sometimes the equivalent of another person all the time! I try to explain this to my family when I see their frustration that I can’t walk as fast as them or climb stairs as easily. I have lost 3st (42lbs) in the last 9 months and am beginning to feel human again even though I am only half way along my weight loss journey.
To build up my health and strength, both mentally and physically, I make a new contract with myself each year. For 2022 it was having a cold shower for just 1 minute EVERY morning. I have done this as it was a contract and I did not want to let myself down. For 2023 I was looking for some exercise routine I could do for just 5minutes EVERY day which I would not just give up after a few days! I think I have found it in these exercises together with the others in this series! Wish me luck!
Update after a few days on my new exercise regime based on these exercises from #markwildman I do the three exercises and add some chair yoga stretches. I only use very small weights but it is he consistency that is important to me. The whole lot of sets takes me 7minutes and I can feel the difference already. My arms hurt somewhat today but no problem. Onwards and upwards.
You can share all of this on the discord server discussion board. There’s a link in the description of new videos
This video is great. Thank you so much Mark. For everything.
I've lost 16kg over lockdown and gained more muscle than I thought possible over those months following almost exclusively Mark's series from his first video. The first few Tetris of Programming videos for me were instrumental. But couldn't have done any of it without the technique videos so thank you again. I've gone from obese to still obese (lol) according to BMI but by the Nine do I feel great. The best things I appreciate are getting up off the ground well and lightning fast now (for me). Sitting (particularly on the ground) and standing are almost universally comfortable now. And I walking with greater surefootedness , from the improved posture, particularly in the upper back, the strength of the glutes and the stronger arches of my feet because of Mark's excellent and continual advice TO DO IT BAREFOOT AND WITH YOUR FEET POINTED STRAIGHT AHEAD GODDAMNNIT IT'S A HUMAN THING TO DO. DO IT MORE BETTER.
Ahem. Sorry about that. May be the programming taking over {>.
This brings me joy. Keep going. You can do it.
Dude, THANK YOU! I'm at my heaviest weight I have ever been, and finally getting in the gym for the first time in years. This helped me understand the basics and getting my core strength taken care of first!
Finally FINALLY someone makes since
Brilliantly explained. You can tell you know your stuff by explaining the "why" while others do not. Love the science behind this. Thank you.
Huh! Really impressed! Just browsing stuff, but this video acknowledges that one size may not fit all... Then actually offers clear, practical, advice and workarounds. Very, very cool.
I am so thankful for your videos. I am at my highest weight ever and was desiring a new approach to exercise. I have done everything over the years and your approach inspires me to begin anew. God Bless you Sir for your commitment to assisting others.
Such a good instructor. Thanks for the videos Mark keep them coming 👍
I appreciate how you use terminology that wasn't insulting.
Respectful and encouraging 🥰🥰
This is exactly what I need. I had a quintuple bypass in august of last year. I was 354lbs when I got out of the hospital. I am down to 305 now by eating Keto and walking some each day. I have 3 bulging discs in my lower back and 2 in my neck as well as stenosis, bone spurs and arthritis in my spine. This regiment is exactly what I was looking for to slowly increase my strength safely. Thank you so much.
I am a yoga teacher. I have a student who comes to my weekly class. She has asked me to work with her over the next year to be stronger for a big family trip. I’m clearly not a personal trainer but this video helped me learn what areas to work with, within my field.
These sound like good exercises regardless of your bodyweight. I'm going to try those box squats with the upside down kettlebell.
My loved one reached out to me to start working out with them. They are quite a bit heavier than me. In the past I’ve tried to “help” them by having them do the same workouts as me. This lead to me overly nitpicking them or allowing terrible form. on their part I’m sure it was frustrating and uncomfortable. This disconnect inevitably led to a failed attempt for them to get healthier. On this recent attempt to be there for them I’ve realized my mistake and have been looking at modified functional movements that they can actually accomplish and develop some confidence with. This video is just what I was looking for, thank you!
Glad to help, and glad you are helping
You're a Godsend! Thank you for a place to start. I was 413 on January 2nd and have reduced to 353 with just diet and breathingexercises. I need to start stretching and strengthen my core. Thanks Mark!!!
Good job! Keep it up!
Mark, you are an absolute STAR. Your non-judgemental and factual stance is absolutely refreshing.
Most overweight and obese people don't want to be but get into a position where they are too heavy or sick or in too much pain to start doing anything. Your acknowledgement of the start point is brilliant. The advice to individuals with comorbidities around joints etc is similarly stunning.
After being a fit ex-rugby player at around 260 pounds I found at 59 I was 420 pounds. Diagnosed with type 2 diabetes, arthritis in both ankles and feet, gout, psoriasis I had all but given up and was on a slippery slope to darkness. One last throw of the dice and looking for small incremental gains sees me at around 350 pounds.
The advice you give here is inspirational. Thank you for taking the time to understand, thanks for the compassion.
Keep up the good work.
Glad to here you find this useful to you. We can always make smaller steps to get us moving in the direction we want to go
Mark, I love your content I recently underwent a full hip replacement. I watched this out of curiosity as a rehab for myself, obvious lack of ROM as I heal. Thanks for the solid work!
This was really insightful on your part. The best plan to make people successful based on their current level and abilities. That’s too training right there!!
His technique makes so much sense, is logic and highly functional, also ensures that the person does not give up so easily, many give up when they just can't do crunches or push ups, but he is focusing on really useful things for daily life, things one can do indeed. And most important, I LOVED his attitude to the problem, offering solutions and motivation. THANK YOU!
BY your own definition, you are AWESOME ! ROCK ON ! ! !
Great Stuff Mark! I've been an overeater and by and large stagnant regarding exercise for 40 years.
God bless both of my parents for doing what they could to stop this casual form of self destruction.
August 6, 2022 I weighed 420 lbs. That was a red sea moment for me. No turning back. Between light aerobic and much better eating, I reached 308 on June 12th this year. Then I hit a plateau, had 2 life events (excuses for eating more carbohydrates again and too little exercise.
Early December I restarted after ballooning back up to 362. Now I'm right at 344, and after conducting more research on intermittent fasting and autophagy, I have been reminded of how important it is to intensify my exercises and get healthier to lose weight, not lose weight to get healthier.
Some may consider it just a matter of semantics, but no, getting healthier, which includes correct posture and flexibility are certainly both foundational cornerstones to becoming healthier overall.
I can tell you are good at what you do. I've never been engaged with your content, but I certainly will be utilizing your expertise while on this very important journey.
Thanks again!!!
Bought a kettlebell solely because of your videos. Your content is gold, keep it up!
Genuinley the 1st time I've seen REAL consideration for what carrying extra weight means when trying to work out. 2 PTs who have made no adaptations have meant I've ripped my bicep tendon and done my knee ligaments. This is brilliant
This is awesome Mark. The notion of "volume" is something completely new to me. Starting on it today! Great you recognize that even former gym rats fall off the wagon and need to ease back into it.
Thank you for this video! I am considered obese and have been diligently searching for an exercise routine that I can do! I have lost 140lbs, but still have a ways to go! I am determined to get healthy and live my best life! I am 53 years young and for the first time in my life, looking forward to seeing what’s in store for my future! Thank you so much 😊
Thank you for this video. It is extremely helpful and done so respectfully! These exercises are not daunting at all. Keep videos like this coming.
First practical video. Thank you
Love the fact you recognise limitations, but can you help me, I have osteoarthritis in both knees, so can’t bend or put pressure on them, but I’m overweight. Hope you can help. Thank you
You can bend them a little to get in and out of chairs and bed? Start with the presses. Then stack some books or boards on your highest chair. Start 6 inches abouve your chair height.
That is my problem too. I can barely walk up stairs. Thank you Mark for your advice.
I couldn't do squats. I was 220. I was walking and doing arm work. I just crossed the 200 mark. I'm like 195 or so now. I had music and headphones on the other day and was dancing along and realized I was basically doing squats (side step side step squat then opposite direction). When the weight comes off, you'll be able to do more. Just walk, bike, dance or swim for now and use diet to get down there. Join MyFitnessPal and track your calories. I found I was eating like 1500 to 2500 calories a day before I was tracking. Now, I'm eating 1400 to 1650 per day. I might not track calories forever, but right now because I want to lose steadily. I'm tracking them.
May I gently suggest you UA-cam carnivore diet and perhaps that can lessen your body weight so you may be able to do some of these.
This is probably the best vid for strength training for obese/overweight people I've seen on UA-cam. I was 229 pounds / 6 feet when I first started working out and my gym trainer asked me to do "as many push ups i can" everyday. I eventually ended up dislocating my shoulder and took me 6 months to recover. People don't understand how tough it can be for overweight/obese people to do "normal" things. I really appreciate this routine a lot and look forward to doing it.
Mark, I found this video by accident. I'm not overweight currently but I suffer from some myofascial pain that makes it difficult for me to go into a basic lunge position with my right leg forward. I tried these three exercises within the limits of my pain threshold and they work great. I too like how you addressed an issue that many people have, whether it is caused by extra pounds or something else, which prevents them from engaging a full range of motion in traditional exercises. Well done!
Watch this playlist. The club series helps people a LOT for mobilizing restrictions
This is such a well thought out and helpful video! After gaining quite a bit of weight I have been frustrated at how many fitness recommendations don't account for range of motion issues. And while I can tell my core needs strengthening, traditional exercises are often out of reach. THANK YOU for something so practical and delivered without judgement.
Mark, a nice dude who knows his stuff.
Thank you so much for including people like me in your exercise routine, and no lectures. Some of us really want to be active again by exercise and diet. Really great ideas.
Thanks for this routine, I could see me doing it, presents real goals, reachable. You understand the challenge that presents the overweigth. I am a woman and would try this to begin strenghtening my core to be capable to do more. We obese can not go down and do planks (boobs won´t left the mat, back couldn´t be straight) or even abs effectivly or safely, not from zero. Following your channel :)
Great advice! I've watched these extreme weightless shows that torture their clients and I've said all along that the coaches should NOT be making them do such ridiculous things! No one should have to break down, cry, or vomit after a workout.
The three exercises here are perfectly in line with what I would suggest.
THANK YOU!!
Those shows make me very angry
The best exercises are the ones you'll keep doing.
Yup, consistency is a b1tch but it's the only thing that works !
I was getting close to 500lbs. right now I'm down to 360. Want to get down to 250. Just keep faith in yourself and keep trying
Amazing information coach much respect
Thanks for this info and demo. I'm a 75 yo female with fibro - so chronic pain and 4'11" with 190+ weight. I've put off starting any exercises/weights due to fear of injuring myself. This gives me hope
Finally a recommendation I NEED😭🤦🏾♀️🤣
ua-cam.com/video/-F9d8Npd_kY/v-deo.html
Thank you. Lockdown is difficult with gyms being closed
This is almost perfect. Perfect will be 100 reps. Thanks for all the work.