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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 August 21, 2018

30 Brilliant Camping Hacks I Wish I Knew Earlier

30 Brilliant Camping Hacks I Wish I Knew Earlier

Ah, camping. The great outdoors, the campfires, the food you’d never eat in civilised society: it’s a wonderful experience.

That said, things can get a little bit tricky when we are left to the mercy of Mother Nature. Here are 30 fantastic camping hacks you can use to make your camping experience as wonderful as possible!

 1. Use sage to repel mosquitoes.

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    Place some sage in your campfire and the smell is sure to ward off any pesky mosquitos.

    2. Liquid soap + cotton balls = no ticks.

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      crateandbarrel.com

      If you or one of your fellow campers is having trouble with a tick, place the soap-soaked cotton on the tick for 20 seconds. The tick will eventually stop chewing and will come away with the cotton ball. If the tick was attached for a lengthy amount of time you may want to consider keeping it in a container so that you can test it for Lyme disease later.

      3. Use an acorn cap as a whistle if you get lost.

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        smallhomebigstart.com

        It’s remarkably easy to get lost whilst camping. Here’s a full tutorial on how you can transform an acorn into a whistle!

        4. Corn chips for kindling!

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          Doritos are a great way to start a fire, just be careful!

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          5. Use the rest of the chips for nachos.

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            buzzfeed.com

            Nachos are easy to pack, light and simple to make. Plus they’re incredibly tasty.

            6. Use compact, microfibre towels!

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              rei.com

              These towels are incredibly easy to store and dry within an hour of use. Buy them here.

              7. Wrap duct-tape around your water bottle for emergencies.

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                briangreen.net

                You never know when you might need some.

                8. Make lamps out of jars and solar disks.

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                  campwander.com

                  Get all the info you need here.

                  9. Sangria!

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                    gastfamilyrecipes.blogspot.co.uk

                    We know what’s really important. How to here!

                    10. One water bottle will hold eight eggs.

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                      cookiecrumbsandsawdust.blogspot

                      By keeping all your eggs in a bottle you save time and hassle. Plus, no need to carry extra bowls or a whisk!

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                      11. Johnson’s Baby Creamy Oil is a surprisingly good mosquito repellent.

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                        buzzfeed.com

                        Keep the bugs and the bug repellent smell at bay.

                        12. DIY shower.

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                          instructables.com

                          All you need is a watering can and a large jug. Here’s the full instructions.

                          13. Keep sandpaper handy to light matches.

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                            craftaholicsanonymous.net

                            Glueing some sandpaper to the lid of a tupperware box where you can also store matches is a foolproof plan.

                            14. Make s’moreos easily.

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                              snackhacks.org

                              15. MarshJell-o shots.

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                                tablespoon.com

                                Learn how to make these delicious things here!

                                16. Or dip those marshmallows in Bailey’s. 
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                                  Toast the marshmallow first and then dip it in Bailey’s.

                                  17. Turn a bottle into a spoon.

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                                    buzzfeed.com

                                    It’s that easy!

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                                    18. Grits repel ants.

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                                      sleepychef.com

                                      Just sprinkle grits wherever you see ants.

                                      19. Deodorant can be used to combat itchiness.

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                                        wikihow.com

                                        20. Wrap your meat in cabbage to stop it from burning.

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                                          That’s not an innuendo, it really will! The moistness in the cabbage creates the perfect barrier.

                                          21. Foam noodles will stop any injuries.

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                                            andybaird.com

                                            For any fellow clumsy people, you know how possible it is to smack your head and cause serious injury. Placing a foam noodle on the awning strut narrows down at least one accident waiting to happen.

                                            22. Carry some essentials in a small tin with you at all times.

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                                              fieldandstream.com

                                              You never know what you’ll need and when.

                                              23. Take toothpaste dots instead of a whole tube.

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                                                ruggedthuglife.com

                                                Let the drops dry out over 3 days, add a little baking soda and put them in a resealable bag.

                                                24. Use a stick to secure your tent.

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                                                  By placing a stick in the main centre line you ensure the pressure is even throughout, which will stop the grommets being pulled out.

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                                                  25. Vacuum seal your food before you leave.

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                                                    livingonalatte.com

                                                    26. Popcorn on the campfire.

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                                                      kookyculinary.com

                                                      Popcorn that you can place on the stove at home can also be popped over a campfire. You can also make your own using this tutorial.

                                                      27. You can even make bacon and eggs over it.

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                                                        realfamilycamping.blogspot.co.uk

                                                        That’s right! Full instructions here.

                                                        28. Keep your toiletries handy.

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                                                          myshowerline.com

                                                          Buy this magnificent contraption here.

                                                          29. Compact, unbreakable cups!

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                                                            reuseit.com

                                                            Get them while you can!

                                                            30. Tic-Tac boxes are great for storing ingredients.

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                                                              seattlesundries.com

                                                              With these 30 camping tips and tricks, you can work DIY magic into nearly every aspect of camping, and make your next camping trip a comfortable, easy blast. Good luck!

                                                              Featured photo credit: Unsplash via unsplash.com

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