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How to Start Exercising When You're Already Overweight

Discussion in 'Fitness and Shape' started by arunthathi, Jan 18, 2018.


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  1. arunthathi

    arunthathi Roots of LW Staff Member Administrator New wings

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    Healthy living isn't easy. For some, it comes naturally, but for those folks who are already overweight—large enough that it's difficult or even painful to do what thinner people can do—it's even tougher to get started. Here are some tips to help.
    Ever since I was a teenager I've struggled with my weight. Not necessarily from a health perspective—I've always been pretty healthy, but I've struggled because I want to look better, feel more energetic, and get all of those great benefits that fitness offers. However, when you're already overweight, a lot of the activities that other people just pick up without trying are either impossible or feel like death. High Intensity Interval Training? Hot yoga? Insanity? Crossfit? Even jogging? You've got to be kidding.

    It's not those workouts don't work. It's just that doing them when you're a beginner, or large enough that they do more harm than good is a ticket to hating and giving up early, and feeling ashamed for ever having bothered to try. Keep in mind, we're not just talking about someone who's a tad overweight, where you can push past the discomfort.We're talking about those of us who have enough extra weight on our bodies that jumping into a running regimen or Crossfit workout isn't just unpleasant, it's painful, and can be harmful to your health.


    I talked to two fitness experts and friends of Lifehacker to get some tips on how to do just that: Dick Talens, co-founder of Fitocracy and personal trainer for Miss America 2013, and Roger Lawson II, fitness expert and trainer behind Rog Law Fitness and creator of the Lifehacker Workout.


    Those who beat themselves up for getting to the point that they've gotten to are more likely to fail. There is a very scientific reason to this. If you come from a place of guilt, then you exhibit a fixed mentality rather than a growth mentality. Any slip ups that you have along the way are therefore viewed as a character failure. Research shows that self-compassion, however, allows you to think of exercise with a growth mindset—as a skill—something that you can improve. From an email to a client of mine:​

    "One last thing I want to mention...Being overweight is not a character flaw by any means."​

    Too frequently will people think that they're overweight because "something is wrong with them" and that's the furthest thing from the truth. Unfortunately, when these people fail on their diets, they'll continue to think that something is wrong with them and beat themselves up.​
    Popular weight loss stories on TV almost always start with someone "fed up" with their looks or health problems. While those things can be triggers, they're never motivators that stand the test of time. Dismiss the people who'll tell you to "just go to the gym," or "just put down the fork," or that it all boils down to "eat less and move more." Soundbites don't keep you motivated.


    Focusing on your clothes size, waistline, reflection in the mirror, and so on are all short-term motivators that don't adapt with you. Relying on them guarantees any stumbles you have along the way will make you feel horrible about yourself and set you back to square one. Instead, concentrate on the long term benefits, and use the immediate ones as a motivational push. In short, make your fitness plans because you love yourself and want to be the best, most healthy possible you that you can be—whatever size or shape that involves.
     

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  2. arunthathi

    arunthathi Roots of LW Staff Member Administrator New wings

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    Healthy Living Is a Skill You Improve At, Not a Thing You Just "Do"




    The next thing someone to remember is that a healthy lifestyle is a skill you work and get better at—not a thing you just get up and start doing one day. If you expect to just hop on a stationary bike, start lifting, or turn your diet upside down without challenges or setbacks, you're setting yourself up for trouble. Approach your health and fitness goals like you would any other skill that you're learning. Dick explains:
    If you fell and scraped your knee the first time you attempted to ride a bike, you wouldn't beat yourself up and say "Shit, something is horribly wrong with me...I just don't have the willpower and discipline required to ride this bike," would you? Nope, you'd realize that you just don't have that skill yet. You just need to get better at it and learn how to control the bike when you hit different terrain...a bumpy road or a patch of grass, for example.

    How silly is it that when people attempt to lose weight—often by reducing it to "eat less, move more"—then fail, they think that they're lazy? Undisciplined? They feel guilty and horrible about themselves, rather than think about what caused them to slip up—how to control the bike past a new terrain.

    If there's one thing that you take away from all of this, it's that losing weight is a skill...a composite of underlying skills like mindfulness or nutritional knowledge. There's one more important implication – You can go ahead and forgive yourself for any past slip-ups. It's important in this entire journey to be self-compassionate.​
    Most people don't expect to be able to do difficult things without training, whether it's a new job, playing the piano, or learning a language. There's no reason to expect that when it comes to exercise, diet, nutrition, or any other element of healthy living. Remember, the goal is to make positive changes that stand the test of time. Short term weight loss plans, bursts of exercise, and fad diets have been proven over and over again to be ineffective.
     
     
  3. arunthathi

    arunthathi Roots of LW Staff Member Administrator New wings

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    Find Something You Enjoy Doing, and Start From There

    Getting into the right mindset is only half the battle. The rest, obviously, is actually putting your plans into motion. If you're already struggling with your weight, or if you have no idea where to start, this can be one of the biggest hurdles to get over. What kind of exercise should you do, and how much? How can you tell if it's working? How can you get the biggest bang for your diet and exercise buck, as it were?

    Frankly, the best response to all of these questions is to ignore them. If you focus on results out of the gate, or think in terms of optimal benefit instead of building habits, you're already on the wrong track. I've known people who took up running or spinning because they thought that's what they had to do. They hated it, but kept going until something happened and they missed a day. It may have been the holidays, a late meeting, or illness, but whatever it was, that was all it took to get them off the horse.
    Instead, seek out exercise that rewards you mentally and emotionally as well as physically. Find things you enjoy doing, at any activity level. Don't get caught up in the "all or nothing" mindset, where you think you have to buckle down and do an hour of cardio or strength training every other day for the rest of your life—start slow with something you know you can do, even if it's once a week. It's more important, especially when you're getting started, to focus on what you can do and step up from there.
     
     
  4. arunthathi

    arunthathi Roots of LW Staff Member Administrator New wings

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    Focus On What You Can Do Right Now, Not On the Finish Line


    Once you've figured out what you want to do—whether it's a karate class, a half-hour of Wii Fit after work every day, or hand weights while you watch TV—you have to get started. Start slow, and focus on what you're physically capable of. If you're heavyset or sedentary, don't expect an explosive start. Roger has a suggestion:
    The best piece of advice that I can give is to begin without being in a hurry to accelerate things by doing what others (who have more experience with exercise than you) do. Start where you are with what you have. Initially, this may be limited to a few modified bodyweight exercises such as pushups from counter tops (or other elevated surfaces) and bodyweight squats.

    Don’t be discouraged by focusing on what you can’t do yet and instead focus on what you can do. Outside of formal, traditional exercise there are tons of options for movement and activity - walking, ping pong swimming, Wii/Kinect games, etc. The key factor is finding an activity that you enjoy and consistently do.

    Combined with a sensible nutrition strategy, this can take you much further than most people would have you believe. Much like a video game, as your fitness improves more options will open up, allowing to do more as you’re ready for it.​
    Sure, short, light workouts won't get you in shape, or even all the way to your goals. That's not the point, though. Starting light—just doing whatever you can, even if it's not much—is critically important to building good habits, getting you moving, and acclimating your body to activity. Is it all you'll ever do? No—but it's a start, and getting started is everything.
     
     
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