Healthy Question of the Week 3

question of the week 3

- Healthy Question of the Week -

Hello HealthyChoices,

I am going to attempt to lose weight. I know that in addition to improving my food choices I need to exercise. What workouts do you recommend for a 27 year old obese male who hasn’t worked out in a long time? Any thoughts or suggestions would be much appreciated. Thanks a bunch and keep up the inspirational work.

Tony

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Dear Tony,

Glad to hear you are about to tackle the weight loss process head on. It is truly a life changing experience! You are correct in the fact that not only must healthy nutrition with appropriate portion sizes be monitored but also maintaining a consistent workout routine.

These will be your tickets to shedding that excess weight for sure.

Since you mentioned you have not worked out in a very long time and the fact that you are currently obese, first and foremost I would recommend getting a physical from your primary health provider and inform them you plan on exercising regularly to see if they have any recommendations or want to limit your physical activities.

Once you’re cleared, I would begin the exercise component of the weight loss process in a slow yet consistent manner. Remember you are planning to do this essentially for life, not just for one month or one year. Even though that may seem completely foreign and absurd to you right now, know that I was literally in the same situation you are currently in.

A couple of years ago I was flirting with the 300 pound mark along with not having exercised in years. Now I’m at the point where I’ve lost more than 50 pounds and workout 4-6 days a week – and LOVE IT! That mentality change did not happen overnight, nor did the number of activities that I am currently doing on a regular basis.

start to be greatOne of the most important points to keep in mind is that you do not want to injure yourself as you begin to workout regularly. Start with the very basics with walking. Try 30 minutes a day for a week then increase that to an hour for another week or two. Don’t forget about the pace also.

Here’s a tidbit of information for you. Walking for one hour at a slow pace (2.0 mph) will burn 304 calories whereas walking at a brisk pace (3.5 mph) will burn 462 calories.

When you are able to briskly walk for an hour without much difficulty, you can possibly start jogging in short intervals. Jogging for 15 minutes, then briskly walking for 5, alternating between the two.

This is exactly what I did to eventually being able to do the Insanity workout program. That didn’t happen overnight but only after about three months of consistently walking then running.

Depending on your knees and joints, if running is causing too much strain on your body, you may want to look into more low-impact activities such as swimming or elliptical/stationary bikes to relieve some of that pounding you get from running on hard pavement. If that’s not your cup of tea, maybe simply turn walking into hiking if there are hills, mountains, or other similar terrain in your area.

Point being, get yourself used to moving regularly. Regularity is what’s key here. I was stuck on the couch for the better part of ten years so this was definitely a new habit that took some getting used to.

Once you have stuck with your exercise commitment for a few months, you may want to add a new exercise or sport to your repertoire. You will find once your cardio endurance has increased and it’s no longer difficult to run a mile or two, many other activities become available to you.

Hope this helps!

In Health and Happiness,
healthy question of the week
 


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Helpful Links:
http://www.muscleandfitness.com/workouts/…beginners-training-guide
http://www.mayoclinic.org/healthy-living/fitness/in-depth