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If You’re Already Overweight, Here’s How To Start Exercising

If You’re Already Overweight, Here’s How To Start Exercising

When you are overweight it can be more difficult to get started on an exercise program. Being overweight lends itself to certain issues that need to be addressed prior to starting a new workout regimen.

Here are 9 steps to do in order to correctly begin, healthily sustain, and help your chances at being more successful in your exercise program.

1. Always start with contacting your doctor to see if there are particular exercises that you should avoid.

For example, if someone has diabetes, doing exercises barefoot would not be advised. Diabetes can cause damage to the blood vessels in the feet which may prevent a person from knowing if their foot is injured.  Plus, an injury to the foot may develop into an ulcer or a serious infection.

2. Find a certified personal trainer who works with weight loss clients.

It has been my experience as a personal trainer that it is generally in the beginning where most people get hurt.

People who have never worked out or have been sedentary for a while may easily get hurt when trying to do exercises they are not used to or have never done before.

Getting injured in the first few weeks of exercising can be a debilitating blow to morale and will be another obstacle to overcome on the road to better health. Therefore, find a personal trainer who understands your needs and can help you navigate an exercise program that will prevent injury and help you get to your fitness goals.

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There are many options for personal training to meet most budgets, from one-on-one, small group, to online coaching.

3. One way to start exercising is to begin a walking program.

Walking is one of the best exercises for the body. In general, it is a gentle activity that can be done by most people. Walking burns calories, helps prevent osteoporosis, and is free.

A walking program is a concerted effort to walk for a set amount of time each day and throughout the week.

Walking can be done every day; an example program can be Mon–Fri walk 30 minutes a day, and Sat–Sun walk for 1 hour each day.

Make walking fun by inviting a friend or adopting a dog. You can also join walking clubs which you can find on sites like Craigslist.

4. Find an activity you enjoy and do it consistently.

Exercising doesn’t necessarily mean having to go to the gym. Gardening, dancing, or even dart throwing are all physical activities that burn calories. But in order for such activities to help you lose weight, they must be done regularly.

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For example plan to garden for 2 hours each weekend or for however long you are able, and do it consistently. Add this activity to your walking program and be active daily.

5. Effective weight loss programs are where results are measured so that one is aware of their progress.

There are many ways to measure results. The usual measurements are weight, circumference, body composition, and Body Mass Index (BMI).

For a new exerciser, unless you are working with a personal trainer, in which the techniques mentioned above are the best, I advise using a more readily available tool such as your clothes and cell phone camera.

A tight pair of jeans are the perfect piece of clothing to measure yourself with to see if you are making headway in your exercise program. Take note how snug your jeans are, then every two weeks, check to see if those same pair of jeans are getting looser! Take a whole body picture in your undergarments and do so every few weeks to see if you are looking slimmer.

If you are not seeing and feeling the changes you want, go back to your program and see what you can do to create improvement. With my clients, I always advise a holistic approach which translates to: are you moving enough, are you eating correctly, and is your mindset optimal?

Mindset is key to achieving any goal. One’s mental and emotional state can either drive one to success or impede their efforts.

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6. Prepare your mind.

Get it clear in your head why you want and need to implement this exercise program. Dig deep to find the reasons that will motivate you to succeed. The more compelling the reasons, the better your chances.

Write down these reasons so that if a moment of weakness arises, you can remind yourself why you must keep pushing forward.

7. Develop a success-promoting tier of goals.

This means creating short-term goals that are easily attainable that help support your long-term aspirations.

It is crucial to feel good in the beginning stages of an exercise program because this builds momentum. One way to increase your chances of success is to see yourself accomplishing some of your goals early on.

For example, an immediate goal could be to make a doctor or personal training appointment and go to it. Next, you may give yourself a goal of walking 30 minutes, 3 times within your first week. Let these small accomplishments motivate you to pursue your larger fitness goal.

8. Choose a holistic approach.

A holistic approach means to view the problem in its entirety; from its immediate effects, to its underlying cause.

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We know that weight gain is not caused by one thing. It is usually triggered by a combination of factors some of which are: not moving enough, an emotional reason, a health condition, eating too much, and / or eating the wrong things. Therefore, to be successful at solving the situation, a multiple of approaches must be considered.

In previous steps I mentioned, movement and mindset are aids to weight loss, but even more important is eating healthily.

One cannot lose weight by exercise alone because you cannot out-run a bad diet. You simply cannot burn enough calories within a day to combat a destructive eating habit.

Add a nutrition component to your exercise program and find long-lasting weight loss success.

9. Recruit people to help you stay on track.

When a person tells other people about their plans, it creates a “silent” contract of accountability. Most people want others to believe that they keep their promises and are the kind of people who “do what they say.”

There are many ways to have this type of accountability. One is to enlist a good friend or relative. Tell your friend that you plan to start an exercise program. Ask him or her to periodically check in on you to see how you’re doing and to be supportive when you’re together by helping you make healthy choices.

Personally, I have used Instagram for just this type of accountability measure. Instagram has a very supportive and engaging community of exercisers. I use this inspiring community to support my efforts in becoming a better yogi and my aspiration of a free-standing handstand!

Follow these 9 steps and I am certain you will see change and find success in your efforts to be healthier. Good luck!

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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