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Well to be honest with you at the weight you are at any exercises that you do for an hour will benefit you bike, treadmill, elliptical, stuff like that. now i used to be 280 pounds 17 y/o and about 5'8 so i was basically in the same shoes you are. YOU NEED TO- have a nice clean diet <- this is most important to lose weight. i would have about 80-90 g of protein to keep the muscle that you have while you lose weight, you are going to drop in muscle but eating a good amount of protein will let you hang on to a good amount of it (id recommend looking into protein shakes 100% whey standard is what i take 5lb for 50$) now this is what i would do you need to lift weights 2-3 times a week and do the bike on days in between so mon-weights tues- bike- weds- weights- thurs-bike fri-weights and if you want sat- bike sun-off day or you can just weights 2x/week and bike 3-4x. honestly i feel weights are more important because you will have skin that hangs i dropped from 280 to 157 so i do know what will happen and now im weight lifting a lot. honestly just lose 5-8lbs a month while u lift weights in 1 year basically thats 100lbs with a lot of muscle you will put on 8-10 lbs so to sum it up lol clean diet, weights 2-3/week, bike 2-3/week honestly the first couple months you will drop 10-15, but don't be in a rush you will change your body in a year which is really nice. any questions just ask!

I think you should start off with the stationary bike then gradually move on to the treadmill. It's good that you've changed your diet! :) You can lose a looot of weight in one month, because of the fact you have more fat to burn. So it's kind of hard to tell exactly, but you will lose a lot.

(End of my answer...)

You also need to weight train. In your case, you’re lucky because you don’t have to feel the burn, reach muscle failure, get sore to repair stronger for a couple of days, chase after extra protein (btw, your protein requirement is 82 grams/day for muscle maintenance, according to your BMR)…because you already have the muscle mass and just need to maintain it, as it’s a “use it or lose it” system.

Having to carry a heavy body weight on a 24/7 basis gave you A LOT of muscle mass.

Unlike most people, you do not have to GAIN muscle mass to get in shape and therefore GAIN total body weight on a scale while doing so for a few months, unless you compensate the muscle mass gain (weight training) with body fat loss (aerobics) and MAINTAIN you weight.

Since you don’t have to gain muscle mass, as you already have it, you need to maintain it by using it.

I’m around 120lbs and I don’t think I could make it out the door if I had to carry a 185lbs guy.

It’s much easier to maintain your current muscle mass (just use it every other day in your 20s) than to have to build it up.

You’re asking “how many pounds could I lose in a month?” which is a vague question…pounds of what? body fat? Muscle mass? Water weight? Food/waste? You do not want those pound to be muscle mass…which they will be if you lose total body weight, like losing one pound of body fat each time you exercise for 3500 calories (provided that you eat enough to cover your BMR) and the lighter you get, the less muscle mass you need unless you weight train to maintain it. You don’t want those pounds to be heavy water weight either as you’d dehydrate, drinking too much water and flushing out your sodium. You want to avoid getting weaker (muscle mass loss) and dehydrating (flushing out your sodium with too much water).

You just want to lose body fat…again, not rocket science…3,500 calories of exercising, providing that you eat enough to cover your BMR.

Surely, you did not mean “50-60 minutes a day 5-6 times a day”.

You can exercise 6 to 8 hours a day at a sports camp but not if you’re morbidly obese, even sitting down on a stationary bike (that would be quite a boring day…eating, waiting for an hour or two, biking an hour, eating, waiting for an hour or two, biking an hour, eating, waiting for an hour or two, biking an hour…).

I’m not sure because of your other question about excessively drinking 12-16 glasses of water. Even 8 glasses of water is too much, as that much water also includes the water content of food, like eating half a grapefruit (95% water) is the equivalent of drinking a glass of water but better because you get nutrients like vitamins, minerals and fiber.

You can still manage 8 glasses but drinking 16 glasses is not right…you’re diluting your stomach acids, flushing out your sodium and destabilizing your electrolytes, so hopefully you eat salty food and drink some Gatorade when you come back from one of your numerous bathroom trips.

So, now you eat portioned meals (4 days ago, you ate broccoli all day long). You need to eat a lot to cover your 2,185 calories BMR (female, 23yo, 5’7 and 305lbs) so you don’t send your metabolism down the drain. Try to aim for around 500 or 600 calories meals with 200 or 300 calories snacks (like 600/200/500/300/600).

Now, a stationary bike is the BEST fat burning aerobic exercise as it’s a non-weight bearing exercise, since you’re sitting, so your body weight is manageable and you can last longer while getting a good challenging workout. Make sure the bike is not a cheap flimsy residential one that cannot withstand more than 250lbs or 300lbs (maximum weight capacity).

You can also walk slowly but do not jog as your joints (ankles, knees, hips) could not handle your body weight with high impact exercises.

You can also swim (the fatter you are, the better you float as body fat contains air molecules) or water walk in the shallow end of a pool.

Even if you’re sitting, you will burn a lot of calories using a stationary bike, because of your weight. I can burn 400 calories/hour but I calculated that at 305 pounds, you would burn 18.45 calories per minute at a moderate 12-13.9mph speed. That is 1107 calories in an hour, 922 in 50 minutes, 830 in 45 minutes and 738 in 40 minutes. Besides the fact that you will lose one pound of body fat each time you exercise for 3,500 calories (provided that you eat enough to cover your BMR), you still have to take into consideration your blood sugar level that provides you with energy for an easy and efficient workout, knowing (or maybe learning) that your body starts using a percentage of fat reserves (about 50%) after about 20 minutes in your THR zone (after the 5 minutes warm up to reach it).

Sparing you the mathematical details, you would need 830 calories from carbs and 277 calories from fat reserves if you bike for an hour.

You would need 646 calories from carbs and 92 calories from fat reserves if you bike 40 minutes.

You don’t have to worry about your fat reserves supply since you have enough but you have to worry about your blood sugar level that gets depleted pretty fast. Once you’re running low on carbs, your workout gets harder, your speed decreases for the same effort until you feel “spent” and need to replenish (eat).

Low blood sugar level will make you hungry as your body wants you to eat to replenish your carbs since it’s the “emergency” energy supply, always instantly available. Your body does not even need oxygen to process carbs.

I would suggest you stick to 40 minutes on a stationary bike…5 minutes warm up + 20 minutes in your THR zone (that’s when you breathe harder, feel hot, start sweating, and get in the groove) + 10 minutes being able to access fat reserves for 50% of your energy source + 5 minutes cool down. You will still need 646 calories from carbs so you eat your highest carbs meal about 2 hours prior, and one hour prior, you have a high carbs drink. You need to eat a lot to get the energy to exercise efficiently (and easily) and then you burn it all up so it’s like you never ate, calorie-wise, except that you got the nutrients (vitamins, minerals, fiber, protein, dietary fats…).

(End of my answer coming up next...)

Treadmill, best way or rowing which is cheaper and work out most areas of the body, hope it helps

Treadmill and cross trainer is the best way to burn fat. BELIEVE ME!