I have a pretty sedentary lifestyle. I’m 6’5”, 330lbs and I’m looking to slim down over the next year or two to 190lbs for health reasons.

I want to slowly change this, I know I won’t stick to it if I just start running 5 miles today.

Is there a good way to slowly build up to more activity. Something where I can tangibly meet goals and then raise them once I consistently meet them.

Any advice?

Go hoop once or twice a week
Get on a treadmill and do 30 mins at an incline once or twice a week

daily step goal is a good start imo

couch to 5k program

Forgot to hop on ur alt

I was quoting it bc of how good of an answer it was

I could never have a alt

just go out for a walk through the neighborhood

but if u have goals to work towards, its easier to make progress

Lift weights 3-4 times a week.

I find it fun you don’t even really need cardio either

Set very small achievable goals, intermittently reward yourself for achieving said goals, and chain habits together with if>then (ie. if wake up then make coffee, if make coffee then go for short walk, if went for morning walk then take shower, if take shower then do 5-10min mobility routine, etc. etc.)

You start small, super small, micro. Like putting on some trainers and going for a 5 minute walk. Like doing a plank for as long as you can, but only one plank, and only once a day.

You purposely set these small and narrow limits so that it never feels like a chore, it's so small and easy there's no excuse not to do it. And the next day you do it again. But this time it's a 6 minute walk. And this time you add one single pushup after your plank.

And so on, and so forth, not focusing at all on making lots of progress in terms of weight loss, reps or sets done, time or distance walked, etc. because what you're doing here is way more than exercise, you're building the foundation of the habit of exercise that will make you into a person who exercises without even thinking.

This same idea can be applied everywhere. Because you're right there's no point giving it 100% right out the gate u gonna gas out or even injure yourself. c25k a good shout like Ghosting said but I personally despise running, ymmv.

Personal Trainer
Have him get you to bench 315 lbs in a year.
Probably won’t happen but shoot for the stars and land on the moon. It’ll get you in crazy shape and getting in shape is the ultimate catalyst event for a more fulfilled life.

Id say get used to being uncomfortable

Whatever you do, make sure you immerse yourself in it and that everytime you want to call it quits, add 5 more minutes

So lets say you start with walking. Set a hard cap of 30 minutes, and no matter what pace you go at you walk the full 30

Then start running here and there, then youre running a full 30 and so on and so forth

Discipline is a must in anything you do because youll never reach your goal without it, and the best way to do it is to learn to buck up when you gotta do something you dont want to do

Gotta start lifting weights for sure if ur cleared to do so. Otherwise walks and dieting can still take you a far way. Hardest exercise program is consistency, so find something you can kind of enjoy. Results will make it more enjoyable so stick with it.

Take it slow, make it a part of your day to exercise. Even if at your weight you can only walk, do that and make it routine until you can run

How much do personal trainers usually cost?
Is it worth needing one or could you just follow some program online and do that?

This is some great advice and I'm also looking to get in proper shape and clean up my diet once and for all.

What's a good rewarding goal to chain with exercising in your opinion?

I don't drink coffee, but eat lots of sweets (which defeats the purpose of exercising)

It's best to try and chain new habits/changes with something you're already doing. So if there's something you already do in the morning, even if it's a small thing, that's what I'd try and stick exercising on to. In the summer I find exercising in the morning easy but when its cold I hate it. So I shift my workouts to the evening so that getting home from work>working out, even if it's just something like yoga, or 10min of kettlebell flows.

Im bout to have dinner so i'd have typed up more but i hope this helps. Pretty much everything I said in the original comment is stuff I learned from the book Atomic Habits which I think everyone should read fyi

Thanks man!

The problem is I don't really have any good habits established and I'm trying to change up my life lol.

Want to lose weight, get stronger, read more, and take my career seriously.

I don't really do anything great rn (work and just browse the web/watch NBA and soccer after work), so I'm trying to do a 180 with my life.

Been meaning to read that book. It's on my Kindle, but haven't read it

i went from 310 to 160 and here’s how i did it

start walking 10 min a day and adjust your diet
to start counting calories

every two weeks just make the exercise more strenuous

watch your calories tho, if you want real and fast results this will make or break you. write down what you eat and make sure it’s under what you need to lose weight. calorie calculators are super helpful for this

i went from walking 10 min a day to running 4 miles everyday, and i lost a 120 lbs in my first year

hope this helps

oh also doing cardio before your weights is a great trick for burning fat. wont help that much with muscle but you should focus on slimming and then start thinking about muscle when you get down to the 230-220 area

330 holy f***

also all this start big s*** is nonsense bro, start small and build on that. i’m literally a living example of what you want to do