How to Start Exercising When You’re Obese.

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Question: I was told by my doctor that I am morbidly obese. I am terrified of what this means as I now know that my life expectancy is much shorter than it should be. I am also terrified of going into a gym without a clue about how to get started. I can’t do this on my own and I can’t afford a full time personal trainer. Can you help me get started? Thank you.
Answer: Unfortunately, you are not alone since a third of the population is considered obese with another additional third is considered overweight. Gym memberships are at an all time high yet more and more of us are getting fatter very month. Obviously, just having a pass card to get into the gym is not the answer. In fact, you don’t even need a gym right now to get started. The days are long and all you need to do is to get moving. You can do that in your neighborhood with walks down your driveway, around the block or down a few streets, At first, it may be physically challenging just to be able to get down the driveway a few times. That’s fine, just don’t get discouraged. You body is an amazing creation that adapts quickly to stress and workloads so it will improve more quickly than you imagine. In your first week, shoot for walking one time down and back in your drive. Day two, twice. Day three, three times and so on. By day seven you will make seven trips and it’s time to venture out. Shoot for a mile in the second week and time how long it takes you to do it. It doesn’t matter how long it takes. Record your time and do it each day for three days. Now take a day off. You’ve trained 10 days straight and you need a day off. After that off day it’s back to work for another seven days walking a mile each day.
Your times to walk a mile should continue to decrease. Now you need to take a day off. After your day of rest it’s time to take your show on the road. Find a local outdoor walking track that has excerise stations. These usually have several pieces of equipment with placards on them to explain how to use these pieces. You’ll walk four laps total. Walk one lap. On your second lap, stop at every other piece of equipment and do 5 reps of whatever it says to do, then continue walking. On the third lap use the pieces you skipped on the previous lap. On the fourth lap, just walk again. Do this two days and take a day off. Repeat the training cycle of two days training and one off. Push yourself each day and now you have reached the end of 28 days and you have gone from walking down your drive to walking a mile doing exercises along with your walk.
The second part is recording your food. Just write it down and you will realize that changes need to be made. As you continue training you will begin to make some changes on your own because you certainly don’t want to do all that work and blow it by eating poorly. Don’t reward yourself with a cheat or a treat either. The reward is the changes you should be seeing and feeling as you go about changing and saving your own life. After the first 28 days seek out some advice from a trainer. Some of them here will give you a session as an assessment and you can buy one or two sessions to get more ideas about how to adjust your training. Keep in mind that workouts are supposed to be tough. It should take you out of your comfort zone and be physically demanding. Train hard. It makes your life easier.
God bless and keep training,
Daryl

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