Little Mama On The Prairie

A life and weight-loss journey.

Weigh-In Day, Week 26

on July 20, 2013

Well, I almost made it to my weekly goal this time. Just a little over half pound would have done it but I’ll take the 1.5 pounds I DID lose! Down to 230.5 now, that’s a 17.5 pound loss since starting this blog. Next week for sure in the 220’s – if my birthday doesn’t sabotage that. I noticed this week that my watch is feeling loose around my wrist…

Yesterday while I was doing my cardio workout, I was thinking of what hindered me from exercising in the past, and what may hinder some of my overweight friends from getting into exercise. Exercise is by far the hardest thing to incorporate into a weight-loss plan, it takes actual time out of already busy schedules and, if we’re completely honest, its not really that fun and takes E-F-F-O-R-T!

So here’s a little list to maybe help you get moving.

FAT GIRL’S GUIDE TO EXERCISING

1. If you are very overweight, start slow and low impact. I rode my recumbent bike for 3 months, increasing time and resistance regularly, before attempting other exercises and I am certain it prepared my knee and hip joints for the impact of jumping jacks and such. You may not get much weight-loss results from a more mild exercise but the movement is great for preparing your body. All movement is good and you can always build up if you just make a start.

2. When you’re ready to start aerobic exercises, make sure you have the appropriate clothing/gear. Speaking strictly to females here, although perhaps there are a few men who could use the advice too, either go to a specialty lingerie store and get a very supportive, tailored to you sports bra that can keep your girls in place, or, if you’re on a budget like me, wear multiple supportive garments to do the same trick. If your belly hangs low like mine does, getting a pair of spanx-type shorts is crucial to keeping those floppy areas in place too – trust me, it reduces work-out pain to virtually none. The point being, if any part of your body is extra floppy, find a way to secure it down before jumping up and down.

3. On the note of exercise gear, get a set of dumbbells. I have 5 pound ones. If you’re new to strength training, maybe start with 3 pounders.

4. If you’re ready to try a workout DVD, get one with normal sized people doing the exercises so you can get an idea of how you actually are supposed to look while flopping around your living room. I found looking at perfect models while exercising was discouraging rather than motivating me to look like “that”. Because I will never look like that, those models have never been over 100 lbs overweight, their bodies have never stretched to the extent that mine has and therefore, mine can’t return to quite that same tone. Which is ok, I’ve got battle scars and I am stronger for them.

5. Work out videos with real people often show modified versions of the workouts for people just starting out. Don’t try too much too fast, work your way up to it. This is one reason why I really love the Biggest Loser workout DVD’s. As your strength and agility increases, you can move to more advanced versions of the same exercise.

6. On the same line of not overdoing your workouts when you first start out, don’t wimp out either. Push yourself a little more each time. Not to the point of injury but when you feel your muscles burning and you think you can’t do any more, try for just ONE more. And if you can, one more after that. If there is one exercise during the workout that you just can’t do (for me it is still some variations of push-ups), keep moving! Just repeat a previous exercise or do crunches. As long as you keep moving and don’t stop until the workout is over.

7. Just start the process of moving. It is sooo easy to procrastinate with exercise but it really is crucial both to successful weight loss and quality of life and health overall.

 


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