Workout routines are great and all, but a vast majority cater only to those that are already relatively trim. With the extra weight, intense exercise isn’t the best option because your muscles aren’t yet conditioned to support your weight in such strenuous activities. Doing so can easily lead to damaged joints or painful muscle tears, leaving many to wonder if exercise is even a possibility.
Exercise is always possibility.
Doing something a bit longer or a bit harder than last time is exercise. It doesn’t matter if it’s walking to the end of the hallway or finishing that first mile. Exercise is exercise, and it is always good.
Keep in mind that working out with a larger body has nothing to do with performing daring yoga poses but everything to do with conditioning. Like any beginner, the first step is getting the body ready to take on the next challenge. For those with more weight, that means dropping weight so that you can then expand your workout regime.
A great way to start is to simply walk. On your first day, set a goal for yourself, be it half a mile or even ⅛ of a mile. The distance doesn’t matter. The important thing is that you do it.
You’ll want to go for a walk once per day. Each day, aim to go a little further than the last time. It doesn’t have to be a lot further either. Get to a crosswalk yesterday? Cross the street today and call it good (though you can always keep going if you want).
You also don’t have to walk outside either. The anxiety of being judged by others can be so overwhelming that it stops us from doing. Instead, find an indoor walking video you like and follow along. Some great options out there include:
Your first time through, do what you can. Try to do it all, but if you need to stop, mark where you stopped. Next time, go a little further. Keep doing this until you can complete the whole video without a break. Once you can, move on to a new video that is a bit more challenging.
An alternative to walking is eating better. No, you don’t have to drastically change your diet and starve yourself during one of the most miserable weeks of your existence. Crash diets are terrible because they make us associate terrible feelings with food and food is already a pretty rough topic. No need to make it any more traumatic.
All that needs to happen is that you eat a little less. Not a lot less. Just a little.
Ideally, you’ll want to get a food tracker and track everything that goes into your mouth. This is to accurately gauge how many calories you are eating. Once you know that number, you can lower it. Once you lower it, you’ll start shedding weight.
One At a Time
Be kind to yourself and only choose either exercise or eating. Trying to balance both while managing your already busy life is madness and would make anyone want to give up. Keep with your chosen option until you’re comfortable with it. Only then should you add the second.
There will always be slip-ups. I slip-up all the time, sometimes more than once per week. The goal isn’t to do away with these so much as to learn how to deal with them and do better next time. There is nothing wrong with making mistakes and eating something you told yourself you wouldn’t or not working out on a day you promised you would. There is something wrong with quitting altogether because of a few mistakes.
The fact is, you’re going to fail a lot. But if you keep going after every failure, you’re going to succeed just as many times.
Co-host of HeroesForge, founder of Battle to Be Better, gamer, singer and all around happy person.