Saturday, May 20, 2017

How to Start Exercising When You're Already Overweight

How to Start Exercising When You're Already Overweight by Alan Henry, 2-12-14, 11AM

 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.

Before You Begin: Cut Yourself Some Slack

 his may perhaps be the single most important tip to ensure your success: Approach everything you do from a place of self-compassion. It may sound silly, but there's hard science to back up the idea

 

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.

 How to start exercising when you are overweight

 



 

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