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Hi there, I'm a gym-user of about 5 months now and am morbidly obese. Recently I have tried doing some of the classes at my gym but so far all the ones I have tried are not suitable for someone of my size. I have attempted BodyJam twice, Body Balance twice and am attempting BodyVive tomorrow morning.

I'm certain that if I shoved Les Mills in a fat suit he might change some of the programs because he'd suddenly be aware of what is just not physically possible when you are overweight, but because I am sure I can't convince him to do that, can someone please advise me of a suitable class to try?

Keep in mind that obese people like myself are aware there are 'low' options, but the low options are rarely 'low enough' and that when you sit down on the floor with your legs out in front of you you can't move forward - there's a belly in the way... you can't tuck your head down, your extra chins and bigger bust cut off your wind pipe ... you can't sit back on your heels without toppling over to one side and of course, you can't grab hold of your foot from behind you with your hand. There's just too much flesh in the way.

As more and more people in the country become fatter, this problem is going to be faced in more and more LM classes with obese people giving up and remaining unmotivated because they can't participate properly. In the Body Balance class I did today, I was able to complete perhaps 10% of the class. The rest was physically impossible. In BodyJam I was able to complete about 15% of the class because of the speed required.

So any help or guidance on classes is appreciated.

Also i would REALLY like to know the calories burned for each class - I've been trying to find that information on this site but had no luck so if someone could give me that info (for me and my dietician) I would really appreciate it.

 

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Hi, my first name is December. Really. It is.
Current weight: 118kg (and falling)

first of all hi and 10 out of 10 for even going to any class.

dont give up and sell yourself short size doesnt matter in any class and how do i know because i was obese when i did my first combat class i was huge !! i was out of breath in fact i thought i was going to die my knees hurt i couldnt do half the stuff the other members could but i didnt give up i knew the more i did it the easier it would get, and the weight would come off which it did all 6 stone of it.

my advice to you is to keep at it you will feel un fit and unable to do some of the stretches but think about the thinnies when it was there first class bet they couldnt do the high options or stretches fully one way or another we have all been there so stick at it and give yourself a month and in that month you will feel and see a diffrence,i know i did it will give yourself confidence a boast.

it did for me i loved it so much i became an instructor and now i have obese ladies in the class and see how frustrated they get but i think i know what your going through and i hope i can inspire just a few to get through those first few months so please dont ever give up . xxx

Hey 2fat4LMclass,

 

  I would have to agree with michelle, in that you just have to keep at it.  While it looks like you have to be pretty fit just to participate in the classes, but we all had to start somewhere.  You've been able to successfully complete 10% of a class, that's amazing!  you're 10% closer to a fitter you .  there's no reason to give up just because you couldn't finish the class the first few times you've taken it. 

  For beginners, I would recommend starting with BodyPUMP, as it doesn't really require any extraordinary amounts of flexibility and coordination and there are TONS of options to get yourself started.  On average, a person can burn up to 600 calories (at least that's what the website tells us) per Pump class, but as an instructor, using a HRM, i've clocked myself at burning about 800, but everyone's different and we all work at different levels.  Another great class to get started is RPM.  It's a great way to tone the lower body and work the largest muscle group furthest away from the heart (thereby lowering your resting heart rate). You're in complete control of the bike and you don't necessarily have to be moving with the instructor and you can move at your own tempo but you'll probably be pedalling with the beat of the music .

 Don't give up on LMI Programs yet, start slow and you will reach your goal.

 

Thanks for the replies and suggestions to both of you - I appreciate you being my own 'cheer squad' and will try Body Pump as you mentioned.

 I haven't tried RPM yet because I am too big for the bikes as yet - I have short legs which is fine if I dont' have a tummy, but when you add the tummy I just can't manoeuvre onto or around or off the darn things. I can (with a lot of work) get onto the recumbent bikes.

I am off to BodyVive today so will see how that goes (figured it was for older people so maybe I wouldn't die in that class!) and hopefully the movements will be ones I can achieve.

Where on the website do you find the calories burned, as you mentioned for BodyPump?

 

Oh and what is HRM?
 

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Hi, my first name is December. Really. It is.
Current weight: 118kg (and falling)

2fat4LMclass:

Where on the website do you find the calories burned, as you mentioned for BodyPump?  Oh and what is HRM?
 

 

Hello 2fat4LMclass,

Yes, congratulations for getting yourself to the gym.

If you go to BodyPump section of the website (under Fitness Programs), and then "about BodyPump" it says (under BodyPump benefits): 

Burn up to 600 calories per class for fat loss

(I haven't posted the link because the moderators will take time to approve a post with a link in it, but you should be able to find it quite easily)

"HRM" is a "Heart Rate Monitor".

BodyPump is definitely the way to go in the beginning.  In the priority of fat loss step 1 is nutrition, and step 2 is nutrition (so, full marks for consulting a dietician).  And yes, nutrition really is that important.

Step 3 is an activity that burns calories, maintains or promotes muscle mass, and elevates the metabolism.  Put simply, we actually burn most of our calories sitting around doing nothing - the resting metabolic rate.  That's not an invitation to sit around doing nothing.  It's an invitation to increase the amount of muscle on your body, because that's largely what determines our resting metabolic rate.  And, in the beginning, BodyPump is a good way to do that.

Good Luck   

You should be able to do any of the classes, there are options for low impact and even pregnant participants.  For example don't jump, just march to step.  The instructor should be showing these in every class as at some point we all need a little breather.  If the options aren't low enough, talk to the instructor after class and they should be able to give you some other options, but if it's too much just stop and rest, nothing wrong with that.  Everyone has to work at the level that suits them.

 

I do know it can feel like everyone is watching you at times.  I remember when i first started as a participant, we only had BodyStep, BodyPump and RPM classes.  I did them all, and i think i may have been the only guy in BodyStep at that time, but the instructor was friendly and made the class fun, so once we started i completely forgot, i was more focused on trying to get co-ordinated.

 

Try not to be put off from returning to class, I think everyone feels intimidated the first few times going to class, but i know at our gym people make a lot of friends through classes including us instructors.  Try all the classes and even different instructors, see what you enjoy because that will help you come back for more. 

Please don't give up on classes! I started off with Body pump (was more comfortable with the more stationery class, rather than having to 'move'). You can start off with less weights on your bar and it is easier to work out the low options.

  I know classes should always include the low options, but the reality for me was that this varied with instructors' abilities to include them - especially in classes such as step and attack. I did pump for many years consistently and didn't venture into anything different until I had lost most of my weight. In hindsight, it would have benefitted me more to have included other classes (especially balance), but I just was too scared to try them!

Please let us know how you go with Body vive - I teach it (yeah, Les Mills really did change my life, I have a total belief in their programs) and I just love the fact that there are options. Go 3 times, and you'll be hooked. Even if there are tracks you may not 'get' at first, stick with it (and remember the people that teach it practice many, many hours to be able to 'get' it, don't compare yourself with the instructor and think you can't do it).Listen for the options and ask after class if you need to - sometimes it's hard to get them during the class. The more you go, the more you'll enjoy it, trust me!  I feel so sad when people come just once and don't come again because they feel they are too uncoordinated to do it.

Basically, just find a program that motivates you to move and stick to it. For me, it was the music and the comraderie I found amongst other participants, as well as a really caring instructor. Take care

we have a class at out gym called "Urban Rebounding" which i think is perfect for larger people as it reduces impact on knees and joints...it uses those little trampoline things. but it burns loads of calories and has other good effect on the bodies lymphatic system!

i think the program is like Power Jump that exists in south america 

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There's more than one way to skin a cat

I believe that Les Mills classes are for everyone.  All sizes, ages and levels of fitness.

It's up to us as instructors to make classes welcoming and accessible for our participants AND to have a "can do" attitude toward all.  You should change your username to something that suits what you are accomplishing..like "dedicated" or "up4thechallenge" rather than 2fat4lesmills.

I've got such a wide range of people in my classes and I love it.  I've got a gentleman who has hip replacements and a shoulder replacement in my Attack class.  He walks with the aid of canes, and he does Attack!  I have to pester him during class about staying lower impact because he wants to go NUTS!  He was morbidly obese when he started at our gym, and I've watched him lose over 60 pounds in the past 9 months.  He's amazing.  He brought in his lab results from his latest physical to share with me because he was so proud of his new GREAT numbers.  His doctors tell him to keep doing what he's doing because it's working and I absolutely love having him in class.  

You CAN do it! 

Thanks again everyone, for your support.

 

Firstly a comment. Yes i realise trainers are 'meant' to give low options but my experience is that they often don't - probably because the classes are very full and they are trying to keep the flow and rhythm going ... or maybe they are just used to seeing the same faces and know their limits - I'm not sure exactly why but nobody is perfect, least of all, instructors :-) I've found a couple who instantly zoned in on me and realised I was new and tried very hard to call out things I could try when it was blatantly obvious I couldn't participate and I really appreciated that but the majority of instructors I have watched (and the odd class I've tried so far) don't tend to give out options that are low enough for my low fitness level.

 

But here's the good news! I fell in love with Body Vive! I could do about 70% of the class at Level 1, with only a little bit I was unable to do at all, PLUS there were even a couple of steps I could do at level 2!!!! LEVEL 2!!!! Was I surprised and excited!

But BodyVive doesn't seem to be very popular at my gyms (there are about 14 I can have access to for my membership fee) because BodyVive is only available at 1, and at a really bad time for me. I've requested they put the class on at a different time but we'll have to see if it is possible. Apparently it isn't very popular :-(

I think it might not be as popular because its advertised as an 'old person's aerobics' rather than something for ppl with low fitness or low mobility. My friend and I were definitely the youngest people in the class and it seemed a shame more young people weren't doing it, but again it could be just the perception of it as a class for older people. There was an 82 year old there doing Level 3 stuff (in the section where I was struggling with Level 1) LOL and man she had it going right up there! I was so impressed.

 
Anyway, I am going back to BodyBalance with the instructor that tried to give me low options on Monday, and going to do my best to attempt a BodyPump class over the weekend, or next Wednesday at the latest. And I've got to get back to Body Vive.

 

But now an even more complicated question. I am trying to use a 'calorie burning' website to determine how many calories I've burned based on my height and weight. I have choices of Treadmill, General Weights, Yoga, Pilates, Calisthentics or Aerobics. Which of these would I use to calculate calories burned off for

• BodyBalance
• BodyVive
• BodyPump

 (I worked out that Dance - aerobic would probably do for BodyJam)

Also, I'm really enjoying all the different ideas you are having and maybe I will change my username :-)

 

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Hi, my first name is December. Really. It is.
Current weight: 118kg (and falling)

YOU GO GIRL!!!!

I am so excited that you've found the Les Mills programs! I have a couple of women about your size (judging from your profile pic) in the Combat and Pump classes that I teach, and they are doing really well. We make sure that the options are available and explained, and are not considered as anything LESS of a move. Just because someone can't go 3 feet in the air doesn't mean that they can't make their move a little wider every time they do class! I know if I were to forget to offer the low option, I'd welcome someone asking me to show it - and I'm sure any other LM instructor would, too.

 Keep up the good work, be careful, and HAVE FUN!!! Let us know how it's going!
 

So pleased to hear you enjoyed Vive! I think people are finding the original marketing towards the "40+" age group has been detrimental to getting maximum numbers. We deliberately marketed it to be for everyone and indeed, we do get people of all ages and varying fitness levels who say they find it a good workout and enjoy it. I think in time (when they get their marketing right AND the word spreads ) the classes will increase, so hopefully that will allow you to go to more. It's wonderful you're willing to go back to pump and balance - it's good if you can have a varied exercise regime and allows you more freedom to get to a class if you can pick from more than one type. Keep sticking to it and enjoy. Remember to ask questions after class if needs be.

Really don't know about the calories burned question. I think somewhere on this site is a general guide of calories burned per type of class, but not sure where, I'm sure someone can be of help with this one!! cheers

NOT2fat4LMclass:

But now an even more complicated question. I am trying to use a 'calorie burning' website to determine how many calories I've burned based on my height and weight. I have choices of Treadmill, General Weights, Yoga, Pilates, Calisthentics or Aerobics. Which of these would I use to calculate calories burned off for

• BodyBalance
• BodyVive
• BodyPump

 (I worked out that Dance - aerobic would probably do for BodyJam)

Also, I'm really enjoying all the different ideas you are having and maybe I will change my username :-)

 

 Hi, "Not2",

I can relate to you quite a bit, as I was obese when I first started taking BODYPUMP over 4 years ago.  (I have been a BODYPUMP instructor for over 3.5 years now!)  First I'll try to help with your calorie question.  It's VERY hard to determine how many calories you are actually burning.  The numbers I have for the classes we offer at the fitness center I teach at are based on maximum output at the most intense levels of participation.  If someone is using light options, they are probably burning considerably less than these numbers.  However, in your case, you are doing those lighter options with a much higher body weight, so you may be burning more calories than a person with a lighter body weight would.

Here's what I have for calories burned:

BODYPUMP: 475

BODYCOMBAT: 650

BODYSTEP: 600

BODYFLOW: 350

Those are the only Les MIlls programs we have at the moment, but I can give you an estimate on VIVE, based on a SilverSneakers program we have that uses similar equipment.  I've adjusted the number up a bit, because the SilverSneakers program is less intense than VIVE. I'd guess around 400.  Remember, those are based on going all-out.  But if you are on a good food plan and exercising at all, I wouldn't worry about how many calories you are burning in class.You are definitely going to lose weight. Please keep doing PUMP.  PUMP is probably the most important class you can do right now, because you will get stronger in your upper body, making everything easier for you to do in your life outside of the gym.  Also, PUMP will help you retain muscle as you lose fat.  Muscle burns more calories than fat, which is an added bonus.

As far as options go, I always give tons of options in PUMP and FLOW.  When I first started taking PUMP, I couldn't do a single push-up from the knees, let alone the toes.  In the chest track, when everyone sits up to stretch during the break, I'd have to work the bar off me and roll off the side of the bench. Then I'd get up to stretch, but by then, everyone's back down on the bench doing chest presses again.  I always give the option for people to "stay where you are and chill out" or to sit up and stretch.  A lot of larger people don't sit up.  It's really cool when one of those people comes up to me and says, "I was finally able to sit up and stretch!"  I remember how happy I was the first time I was able to do that:) 

For push-ups, I always give an option used in STEP: get on your hands and knees, knees under hips, hands under shoulders.  Walk your hands out wider than shoulder width (about the distance of your hand position in the chest track), keep your chest lifted, shoulder blades drawn towards each other, and belly button pulled up towards your spine as you lowerand raise your upper body.  Keep your knees firmly under your hips.  You can also place your hands on your bench, which shortens the distance your upper body travels and makes push-ups easier.  I have a few members who stand facing the wall and do wall push-ups (hands wider than the shoulders, keeps your hands on the wall and step back a little, keep your feet hip-width apart, chest up, shoulder blades squeezed, belly button lifted, etc.)  Then lean in towards the wall and push yourself back.

Ab work: Be VERY careful here, especially with lower ab work.  Heavier people are at great risk of injuring their lower backs, as their lower bodies are very heavy and their abs simply not strong enough to bear the weight. I also see people of all fitness levels literally pulling on their heads during upper ab work, which can injure the neck.  Don't worry about if you are leaving the floor in your ab work... if you can feel the right muscle groups straining, you are getting something out of the move.  For upper ab work, you should feel it in the area somewhere between your lower ribs.  For lower ab work, you should feel it right below the belly button. If you are feeling pain in your lower back at any time STOP.  Then ask your instructor for help after class is over.  If your instructor doesn't have time, make an appointment with your club's Group Fitness Manager for help with options and techniques. (Actually, you should do that anyway for all of the classes you are trying to do that you are having trouble in.  Then you can go to your next class armed with proper techniques and options that actually work for you.)  One more great option for ab work.  We seem to be doing a lot of hovers and rolling hovers lately. At this point, do NOT attempt the rolling hover, where we are using the bar as an ab roller.  Even very fit people can get hurt if they don't do this one properly.  Instead, just lay on your belly with your elbows under your shoulders and pull your belly button up towards your spine as hard as you possibly can.  Imagine you are trying to make a little house for a mouse directly under your belly button:) Keep pulling your belly button up HARD as long as you can stand it. You WILL feel it like gangbusters! Keep your chest lifted and look towards the floor between your hands as you do this. If you keep coming back to class and working your food program, there will come a day, sooner than you think, when you will be able to do the hover from your knees!

Squats and lunges:  For the time being, go only as deep as is comfortable for you.  Be VERY careful trying to go to the 90 degree depth, as it will put huge strain on your knee ligaments and you could hurt yourself.  For people who aren't obese, the 90 degree position strengthens those ligaments, but in obsese people or people who have been sedentary, it's better to go with caution. Start going deeper ONLY when you feel ready.  (If you arrange a technique clinic with a PUMP instructor, you can get some one-on-one instruction to make sure your form is correct.)  Correct form is even more important in lunges. Don't try to go deep in your lunges right now if they are too hard for you.  If you have been lunging with your back foot flat on the floor, stop doing lunges altogether until you can do them on the ball of your back foot.  Some of my heavier members leave the studio during the lunge track, and a few just do squats to the same rhythm as the lungers.  Really listen to your body!!!! I lost 8 clothing sizes with PUMP, but it didn't happen over night.  In fact, even when I became an intructor, it took a few months before I could make it through tricep dips without using the "on the bench" option.

Speaking of triceps... you can use the same option for triceps push-ups as regular push-ups, but you may need to walk your hands out a little bit (not too wide) so your elbows have somewhere to go.  For triceps presses, large people have trouble with the elbows folding into the ribs, and if you have an ample bosom, even when you lose weight your elbows may never actually come in close contact with your ribs.  I tell my class members that if your elbows are brushing against any part of your upper body, your on the right track.

 I hope any of this helps:)

I know some great options for FLOW, too, but I've just written a super long post here.  Let me know if you want to know some FLOW options. You can leave a message on my profile.

Hang in there!  These programs absolutely work!!   

 

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Ready...Set...FLOW! Leslie L. Bull

Mlynn, thanks for your advice, I WILL be careful - last thing I need is an injury as an excuse to think it's all too hard! 

Catties, thanks for your great words of encouragement - I will keep you up to date on how things go! 

Hi Leslie and thanks for your very thorough help with what to expect and do during Pump. I HAD planned on giving it a go this weekend but life sometimes has a way of changing things around on your so I'm going to give it a go next week.

 
I do have some problems with BodyBalance (BodyFlow) because there are lots of stretching where you need to bend your chin to your chest while sitting (for stretches and for crunch-like moves). When I do anything like that, I cut off my windpipe and can't breathe so I have to keep my head up. It's things like this that make me wish Les Mills had a fat suit! LOL. Like many obese or morbidly obese people I have a lot of fat on my neck, décolletage and bust so it leads to problems doing a situp! When you bend your head forward like that, you can't breathe in or out, you just can't breathe at all - because your bodyfat cuts off all access to your windpipe. I spoke to my instructor and she told me to keep my head up but I know I'm going to feel strange being the only one with my head up.

Another issue with BodyBalance is the quickness of moves from sitting on the mat to standing to lying on your stomach or what-have-you. By the time I've made the change to my position I am several steps behind where the rest of the class is. I know it will take time and I won't be behind them, it's just frustrating that the BodyBalance class doesn't seem to actually FLOW, so to speak, so that people of all sizes and mobility could do the steps.

I have BodyBalance again on Monday night (it's early on Monday morning) after a workout and a Pump class. I can only do vive on a thursday so I have other things as well as my personal trainer for the rest of the week.

I really appreciate the helpful hints you are giving out, and the calories burned - its really useful.

 

Thanks again, and please keep pushing me to be a better me!

 

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Hi, my first name is December. Really. It is.
Current weight: 118kg (and falling)

Hey December (love the name, really do),

you are one of a few people. You say you are morbidly obese, alot of people dont attempt classes, so way to go and keep it up. Have to spoken to the instructors eg after the class. They might be able to spend some time with you going over alternative options. You mentioned that some of the streches you have to put your head down, maybe there are alternatives that you can do.

Just remember this - you did 10% today, 11% tomorrow, 12% the day after and so on. As you loose weight and your fitness increases, you will be able to do more.

It great that you loved Vive and a shame that its not at a time that works for you. Pump is excellent because anyone can do (within reason of course). the other one is Body Step. It might be a little fast, but as long as you keep moving, thats the main thing, you should be able to pick up the choreo, and just keep to the basic levels to begin with.

Keep us posted on how you go. Me personally, i would love it if you could message me to keep in touch. One thought i will leave you with is this - im m a little overweight at the moment but i teach step and pump, so anything is possible. Keep believing in yourself and it will happen

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Keep It Real