Tips for a Safer Weight Loss Journey
Being extremely overweight can present some obstacles when it comes to working out, but it shouldn't take you out of the race completely. Starting with low-impact activities -- such as light resistance training using weights or exercise bands ... or even soup cans -- is just one way to start burning calories without any significant risk of injury.
But what about weight loss? While it is true that resistance training will help you burn calories and shed pounds, the weight will drop off much faster when the iron sessions are alternated or combined with cardio sessions. Well, unless your doctor strictly forbids you from doing so, perhaps he or she will be amenable to you performing a low- to medium-intensity cardio workout at least three times per week.
If you ultimately end up getting the OK from your doc, here are some extra safety measures you can take:
- Don't starve yourself. Heavier people tend to burn calories more quickly than skinny people, so you do not want to deny yourself the fuel you need to complete your workouts.
- Drink plenty of water. Bigger people tend to sweat quite a bit, which means that they are losing plenty of water. Be sure to replenish that lost water and then-some.
- Instead of buying a fancy pair of sneakers that come with everything from an iPod attachment to a sun roof and drivetrain warranty, opt for a pair that is designed more for comfort and durability than style.
- Keep your underarms, inner thighs, and even your nipples lubed with Vaseline or sports lubes like Bodyglide (strange, I know, but it will prevent some serious chaffing from happening).
People who are overweight should also take greater care at first. Start off nice and easy, increasing intensity and duration over time. As you've likely heard a hundred times before, fitness is a journey; not a race. And, by following some of the tips listed above, that journey will undoubtedly be far more productive and enjoyable.
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"Fitness is a journey, not a race," I have never heard that statement before, but I like it!
exercise bands are working wonders for me. I couldn't afford dumbells, so exercise bands were a more affordable option for me.
ReplyIt is true that you CANNOT diet. Does not work. You have to be willing to change your lifestyle. I have been through it all, believe me. But remember...There are tons of "healthy" foods that are hiding calories out there. Salads are my favorite. They are loaded with hidden calories. (dressings). Try eating a water based soup before your meals instead of salads. Don't like to cook with your tap water? Replace your water filter. Very inexpensive and I always end up using and drinking more water because of it. I have some information if you want. Pay attention to what is in your foods. Eat a lot of water based foods and drink a lot of water and you will do great. Good luck!
ReplyNice to see you reaching out to those with plenty of weight to lose.
One point that I remind my clients about is that excess weight means that everything they do is already at a much higher intensity. This allows them to attribute some of their struggle with exercise to the weight carried rather than beating themselves up saying "I'm so out of shape".
I often get a reply to this fact such as "darn right, I work hard carrying this weight!" Again, a much more positive spin on things.
ReplyI found that by weights to exhaustion,doing enough sets with shorter time between sets, I can avoid cardio. I get an intense workout and my endurance has improved tremendously without treadmills, etc. The added benefit is less time per week in the gym and weight loss for me is faster.
Exercise will expand your mind, allowing you to do what's necessary to achieve your goals. If people started applying Cesar Millan's (the Dog Whisperer) pyschology to their own lives, there would be happier, more balanced human beings.
Peace to the planet.
ReplyI am glad that you are able to get a great workout without cardio but this just does not work for everyone specially women. If you check my picture, you will see that I work out very hard but I do have to do cardio too. And I do intense circuit training weight workouts along with eating clean 85-90% of the time. You may just be lucky with your body type. In addition, cardio helps strengthen the lungs too. Keep doing what works for you but I feel most people are going to have to do a mixture of cardio, weight resistance & eating better.
ReplyWhen I lost weight, I didn't have to worry too much about injuries or chafing, but I did make sure to start slowly. Start with walking or biking...I found that even when I was in really bad shape, I could walk or bike for longer periods of time. If you are very overweight and you try to run a mile, you'll get pretty tired and won't be able to endure for very long. But if you walk, you can go for longer and thus burn more calories. I should also add that if you are very overweight and do want to get into running, you should wait until you are closer to your goal weight before you start running for longer distances. Carrying a lot of extra weight around when you're running will increase your risks for an injury.
ReplyI never heard the lube advice before. Thanks!
ReplyHey, I would recommend using a free weight tracking site like www.bodytrace.com or skinnier... It helps a lot, you see where you are going....
ReplySarah
When it comes to dieting, far too often we take those first steps towards weight loss bliss for what we later determine are all the wrong reasons. Ultimately however, if your reason works for you there is no truly wrong reason to diet. The trick is in finding the reason that will actually work for you.
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