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When you’re overweight, it’s harder going to the gym – but it’s essential
If you’re one of the two-thirds of people in the US who are overweight or obese, you’re probably familiar with the feelings of dread and embarrassment at the thought of going to the gym.
Even though you are well aware that going to the gym is good for your heart, your fitness, your joints and your weight loss – you hesitate. “I’m too fat! Everyone will laugh!”
As a formerly morbidly-obese woman who is now on her way to a normal BMI, I can tell you that you CAN join the gym, and you can even learn to love it. Yes, seriously!
This time last year, I was dieting well and losing weight at about 1lb per week, but I was more or less permanently sedentary. I worked at a desk job and drove my car to and from work (and everywhere else, pretty much.)
I’d been making excuses to myself for years about why I couldn’t join a gym. I have chronic back pain, so paying a monthly fee when I can probably only do a very little without hurting myself just doesn’t make sense… The fees are outrageous, I have a moral objection to paying so much!.. Exercising in a gym is so boring, I would rather just go out for walks more often (Three guesses how many more walks I ever took?!)… I don’t have any workout clothes and I can’t afford to buy any…
I’m sure that if you’ve been there, you’ve come up with objections just as ridiculous and transparent. The real reason behind all of my objections was simple FEAR.
The fear of…?
Fear of failure. Fear of hurting myself. Fear of being stared at or laughed at. Fear of getting trapped in one of the machines or falling off the treadmill. Fear of splitting my pants in front of a gym-full of people… who of course would all be perfect size 8 blondes. It all boils down to the same fear: terror of looking stupid.
The funny fat person has become such a comedy staple in our culture that we automatically assume that people are primed to laugh at us. We even turn the jokes on ourselves, in self-defense. (If I’m making the joke then they’re laughing with me, not at me!)
So finally in August 2010 I decided that joke wasn’t funny any more, and I joined the gym. I overcame my objections about price by shopping around and finding the best price possible. Newsflash: gyms like 24 hour fitness, LA Fitness etc may look lovely and glossy, but you can lose weight just as well at a smaller gym for a quarter of the price. Check your local schools and colleges – our local high school has a special program where you can use the school gym for just $20/month, 5pm-10pm every day and on the mornings at weekends. Also check our your local municipal sports center – they often have very reasonable rates and many offer creche facilities too.
I’d been a member at a gym many years before, but I wasn’t confident using any of the equipment (especially since I was now about 50% heavier.) So I asked the staff for a full induction, where they took an hour to go around all the machines with me, making sure I was comfortable to use each one, and working out a personal program to meet my goals.
The big advantage to using the gym at the same time as dieting is that you’ll experience faster weight loss compared to just dieting. We all know that we need to create a calorie deficit, but by working out regularly you can double that deficit – and double your weight loss.
Additionally, if you include strength training then you will be targeting your fat rather than just dropping weight randomly from both fat and muscle tissue. By building muscle you actually encourage your metabolism to burn more calories. It’s win-win!
I’ve found that working out at least three times per week, and taking some weight loss supplements I’ve been able to maintain an excellent safe weight loss rate of 2lbs per week on average.
So in all this time, have any of my fears come true?
I haven’t hurt myself, although I’ve had some sore muscles. I have sometimes failed to manage an exercise, but I’ve set it as a goal for myself to come back to at a later time. I have often been the fattest person in the gym, but I’ve never been laughed at or caught people staring at me. Although there was one guy who asked me out for a coffee! 
I’ve tripped over a couple of things, but haven’t face-planted, or fallen off anything, nor have I had to be rescued by the fire brigade. Do I look as good as the size 8 beauties? No – but I’m getting there.
The thing I really didn’t expect was that I would come to LOVE going to the gym. I now look forward to it every day. As my fitness levels increase, my body’s ability also improves and I can manage to lift heavier weights and increase my pace on the treadmill and bike. My heart rate is better and I can now run for a bus or down the office at work without feeling like I’m going to pass out. If I haven’t worked out for a couple of days, I can feel my muscles wanting to move. My sleep quality is massively improved because I’m physically tired at the end of the day instead of just mentally weary. And best of all, I’ve increased my weight loss rate and can see the changes on the scale – and in the mirror.
Twitter: humble_observer
says:
Very proud of Karen … that you’re getting fitter and healthier, and that you’re trying to help others do the same thing.
You made some key points. I’d like to emphasize that you can’t outwork a bad diet. The foods you take in are critical to rebuild your body back up with fruits, vegetables and clean meats vs. processed grains and junk foods.
Also, the strength component. So happy you mentioned it. So many people “try” to lose weight by spending an hour a day on the treadmill, for 7 days a week, for years … and never shed the weight. Lift heavy things more than you spend time doing “cardio” and build more metabolically active tissue. This is the key to long term weight loss.
Keep up the great work Karen.
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Twitter: selfishyayun
says:
Hei…somebody say “Big Is Beautiful”
“Big Is Be A The Full” hahaha….
I’ve heard about the decrease and increase body weight is by exercising. Lose weight, increase the consumption of vegetables and made and is followed by exercise
Raise the weight should also be with sports, food consumption of meat and is followed by exercise.
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Twitter: khairulzamri
says:
this is great…nice
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Twitter: WomanMomFriend
says:
What a wonderful article Karen. Exercising is really difficult for me. As we age the arms really show it regardless of weight. Overall stamina runs low very easy without regular exercise I’ve noticed lately.
Wish I had your determination and will power.
You go girl!!!
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I like to hear success stories like these. Well done on your achievement. I have a book on losing weight, and one of the things I always stress is that losing weight has to be a lifestyle, not just a diet.
I’ll check out your blog.
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For all, exercise can come in a variety of ways. For the excessively overweight, the smallest increases of physical activity can have such a drastic effect. These changes can be implemented slowly, say one new change added every 2 weeks, so long as you are consistent with them, then you will see results. When you’re used to sitting around for extended periods of time, taking up gardening, doing extra chores, playing briskly with your child or pet, busting a move to a great new song, incorporating any of these small changes in to your daily life, and taking advantage of EVERY opportunity to be active not only aides in your goals immediately but you slowly adjust your behaviors to that of a healthier lifestyle. Whatever your methods, consistancy is key! And don’t stop after a few pounds have been shed, continue doing what you have been doing and push yourself to do more. Eventually that may include joining a friendly sports league or gym, and hopefully a happier, healthier, livelier you.
Twitter: LoveThatBug
says:
Good on you, Karen. It’s hard being the first “big” person at a gym but others will see you there and it will make them feel that they can do it too. So you’re helping others towards sensible weight loss.
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Right now, im somewhat in shape, but my sister is super out of shape. The thing i have noticed is that the bigger you get, the harder it actually is to get the ball rolling and start exercising. I don’t really think there are any easy answers, however, if you really want to change, most people will find a way to make a change in there life. Without that internal motivation then i dont think anyone has any hope of getting back in shape.
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Twitter: rumiana.ilieva
says:
Congrats for your courage! But just to clarify, I’ve never seen people in the gym to laugh at somebody, no matter how fat or newbie she is. Maybe this is unrealistic fear, because fit people know how hard is for overweight person to do exercises, it is hard even if you are not overweight. So, don’t worry, actually everybody admire your work!
Twitter: junevaa
says:
yeah,, good to read, another motivation around us,, good job Karen
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Way to go Karen! I have been making excuses for quite some time now because of family obligations I now have that I didn’t when I was ripped and in great shape in my 20′s. If there is anything I have learned it’s to never let yourself get so out of hand in weight that you have to lift mountains to bounce back and be healthy again. Weight creeps up on you if you are not careful. I guess it’s time for me to get back to working out!
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Nice post Karen. You are right, we don’t need an expensive gym to reach a good physical condition. The important things are determination and perseverance.
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Very interesting post and I really enjoyed reading it. It is a great post and really useful for people like me who are trying to lose weight. It is indeed important to have determination for this purpose.
I have lost 165 pounds in the last 3 years. Now I ride a bicycle (yes, in lycra, one of those “race bikes”!) and lift weights regularly, but when I started I was near to 400 lbs. Best I could do was walk 2mph on a treadmill at 1% incline. For 15 minutes. Then 20. 30, 45, 60…and I progressed slowly and deliberately using baby steps.
There’s a guy in my neighborhood I see when I take walks…he’s VERY big. I’d guess that when I first saw him he was near to 500 lbs. I’d estimate at least 100-150 lb loss, and I see him walking *everywhere*. He didn’t join a gym as far as I know. He just walks where others would drive.
It’s totally doable either way. You can join a gym and figure out what elements you like, or you can just take a lovely walk in the out of doors. The key to it all is to just make a start. Small efforts repeated over time is what creates success!
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