How To Build Muscle At Home Without Weights For Extremely Obese People

If you struggle with obesity, you aren’t alone. About one-third of U.S. adults are obese, according to the Weight-Control Information Network. Physical activity such as strength-training and cardio activity is important to losing weight. However, you don’t need expensive equipment or hand weights to tone your muscles and burn calories. Use a circuit training approach and your own body weight to build muscle and shed excess weight. Check with your doctor before beginning a new exercise regimen.

Step 1

Set a fat loss goal. A doctor can help you set a safe goal. A realistic goal is about 1 to 2 lbs. a week, according to MedlinePlus. To accomplish this fat loss, you’ll need to burn 500 to 1,000 calories daily with strength-training and cardio activity.

Step 2

Choose exercises that use your own body weight to build muscle. Typically, you should plan two to three workout sessions weekly, recommends the Centers for Disease Control and Prevention. Sessions need to last about 20 to 30 minutes. Exercises that use your own body weight, such as leg presses, bicep curls, seated rows and chest presses are good options for obese people, reports the American College of Sports Medicine.

Step 3

Select a circuit training approach to build muscle and burn 30 percent more calories than regular strength-training sessions, recommends “Fitness” magazine. With circuit training, you start with a strength-training activity, such as bicep curls. After completing bicep curls, rotate to moderate intensity cardio activity, such as brisk walking or riding an exercise bike. Continue to rotate between a new toning exercise and moderate cardio activity for at least 30 minutes.

Step 4

Select cardio activities that match your fitness level. If you struggle with obesity, you might have pain in the back and knees. Water activity reduces pressure on your body by 90 percent, according to the American Council on Exercise. Take a water aerobics class or swim laps slowly in the pool to burn calories and strengthen your muscles. Brisk walking is another good option, if you don’t struggle with arthritis. If you use a treadmill, start with a slow speed of about 2 mph. Once you build strength, increase speed to 3.5 miles an hour or slightly incline the treadmill. An exercise bike is another low-impact option.

Tips and Warnings

If burning 500 to 1,000 calories seems to high to shed fat and lose weight, use a reduced calorie diet in conjunction with exercise. For example, burn 200 calories through exercise and reduce calorie intake by 300 daily to lose 1 lb. of body fat weekly.
Always consult your doctor before starting a new strength training program. He can assist with evaluating your condition and setting goals.