Ultra Beginners Fitness Guide

January 16, 2012

Once upon a time, I was sitting on my sofa at 455 pounds watching a workout DVD I had put in. It was labeled “beginner” so I thought that I could do it. I didn’t even make it past the warm-up before flopping down on the sofa out of breath with tears running down my face. The next day, I was sore and my feet ached. This is what the reality is for many severely obese people who try to do exercise after months, or years, of being sedentary.

I’m so thankful that not everyone will know what it’s like to feel that desperation. How do you even start when you can’t even do the “beginners” workouts? What gives you the motivation to begin something that seems so physically impossible? It still makes me tear up just thinking about it.

 

Whether you have 20 pounds to lose or 200 pounds to lose, these are my tips for starting and exercise program:

  • Start small. Don’t fall into the trap of thinking you have to enroll in a 30 day boot camp in order to consider yourself a success. I actually started by watching workout DVDs, but not doing them. I wanted to wrap my mind around knowing that I could do the moves. It was like psyching myself up for it. One day I did 10 minutes and was worn out. A few days later I did it again. Rinse and repeat.
  • Don’t get discouraged. You are your own measuring stick, so don’t get discouraged if you can’t do what you think others can do. Focus on doing your best for the day, and then trying for your best again next time. Everyone wishes they could do more, lift more, run faster – it’s not just you.
  • If you mess up, try again. Just because you skip a workout or only do half of it doesn’t mean you’re doomed to a life of being sedentary! You have an entire lifetime to keep trying.
  • Listen to the doctor. Always consult your physician before starting a new program. Think about it- if you’re doing something to start improving your health, shouldn’t you make sure it’s okay with the other person (besides yourself) who looks after your health?
  • Start in a place of comfort. Not everyone wants to roll into the gym on day 1 and get started with a bang. We’re afraid of being seen or of using equipment incorrectly. For me, I had to start working out with workout videos (as posted earlier today) because I didn’t want anyone to see me work out. I wouldn’t even let my husband in the same room while I did them. After I felt comfortable at home, I went to the pool at my gym. Since I used to be a swimmer, I felt comfortable in the water and knew it would be easy on my joints. From there, I started working out with a trainer and it’s amazing how natural going to the gym feels.
  • Focus on the end goal. You are trying to change your life. Changing your life isn’t easy. You have to pick yourself up more times than you fall down in order to be successful.

 Anyone else have advice to share? Any specific questions?

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Tagged as: beginning, tips

  • http://www.losinginthecity.com/ Cassandre

    i think you covered them all, but some other advice includes try working out with a friend, having a fitness buddy always helps, variety is key, try different things be it machines at the gym or classes until you find what works for you.. 

  • http://twitter.com/KymberlyFunFit Kymberly

    As a long time fitness pro, I rarely see tips that are new. Yours really gave me additional perspective and new insights. So true that “beginner” status to one person may be assuming too much for another. Keep tellin’ it Skinny Emmie! You rock!

  • http://twitter.com/LisaEirene Lisa Eirene

    Having a small goal worked for me. I couldn’t imagine losing 100 pounds but I could see 50. And I could see myself swimming twice a week, then three times a week. For however long I could do. Taking it in baby steps worked. 

  • phatmom

    Find out why you haven’t exercised in the past and strategize against that. It’s different for everyone. I finally figured out that my problem was boredom. Moving my body for 30-45 minutes with no mental stimulation is such a waste of time! And then my brain focuses on how much my body hurts, how much longer, etc. My turning point was audio books on “playaways” from my library. These are like a book on an ipod, so they’re easy to carry with you and no messing with disks. Now I look forward to exercise as “reading time”!

  • http://twitter.com/BigGirlBombshel Big Girl Bombshell

    Thank you for this post…this is one of the things that often stop us in our tracks….all the fitness advice with the added your not trying hard enough….
    Mine starting point was the Wii where I could do three or five minutes of boxing or hula hoop or skiing or walking in my living room and feel I accomplished something..

  • http://rockafellaskank.wordpress.com/ Debbish

    Em, when I started my weight loss program last year, we were supposed to do 6 days of exercise, burning 500 cals each session with 1000 on one of those days. I believe the post I wrote on discovering that was called: OMFG.

    I was getting shin splints from WALKING let alone do other things. So, I hired an exercise bike and did short interval sessions in the comfort of my living room, and in lieu of lifting weights or Pump classes I did pilates.

    I’m still a long way off being fit, but slowly but surely I’ve added to my program and now do classes and some boot camp type things.

    Even when I really struggled to get on the exercise bike I’d tell myself I’d do 5mins or 10mins and often once on there I’d then keep going and do the 20 mins I targetted!

    Deb

  • http://anewertammy.com/ Tammy

    This is a great post Emmie and reminds me that I don’t need to be embarrassed stating that my goal for the week might be to just do 15 min of cardio a few days.  Even that is a serious challenge for me.  At 376 pounds, just about everything is difficult.  I am unable to do floor exercises because I am unable to get on the ground and get back up. Putting pressure on my upper front calves is excruciatingly painful.  I need to focus on what I can do.  Right now, that will be walking, dancing and other light cardio.  The key is to do something and just start moving.  I hope your leg heals soon, but I am glad that you found some exercises that you can do in the mean time.

  • http://margaretedith.wordpress.com/ Maggie

    Love it! 
    How about tracking progress?  It always makes you feel good to see improvement and sometimes the wins off the scale make you feel the best.  Like making it to 10 push-ups when you couldn’t do any or noticing that you didn’t feel out of breath walking up the steps to your office building. 

  • MizFit

    YES you know I 10000% agree. start small. babysteps to permanent longterm success

  • Anonymous

    This is an awesome post! When I was at my highest weight, I decided to try the elliptical machine at a gym I had been a member of forever but hadn’t used in a long time. I had no idea what was going to happen but I know I was determined as hell. I put in my earphones, turned on my iPod, walked in and managed to do two excruciating minutes on the elliptical at the lowest setting. I got off, walked right back out and did that every day for a week straight, constantly saying positive things to myself over and over while I was doing it. Then I slowly started building my time from there.

  • http://www.theyearofthephoenix.blogspot.com/ Lady Lazarus

    Don’t be afraid to experiment: it might take time to find the right routine for you.I hate the treadmill and rarely last more than five minutes but I can do an hour on the elliptical. Right now I do a physically demanding yoga practice 3 hours a week. I’d done yoga before but it wasn’t until I found this studio, this instructor, and this practice that it all “made sense.”

  • Chris Warnick

    I agree with a previous poster.  I started the elliptical and could do three minutes.  The next time I tried for four, by the end of the week I could do ten.

    Susan Powter’s book Stop The Insanity tells how she started by walking to the mailbox.  Then she walked a little farther a few days later.  Then eventually to the end of her road, etc.  Every little bit counts.

    Last night I read on a running blog that when you say “I only have 20 minutes so I might as well skip my run today”, you are throwing miles away.  If you go and only run 1.5 miles in that time, over the course of a year it adds up to three marathons.

  • Katdoesdiets

    Oh, I heart you…I heart this post…sharing this all over the place.

  • http://fiercefabulousfit.com/ Krystle {Fierce|Fabulous|Fit}

    Wow, I’m about to tweet this post!! This is AWESOME!!!

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  • Bodyworks Family Sports Center

    Inspirational post! It is true that there is no miracle pill in losing weight. Losing several pounds is also not an overnight process. It’s a lifestyle change – healthy diet and including physical fitness in your daily routine. People have only one body and it is for them to take care of. Emily’s tips are very informative, a journey begins in a single step.

  • Bodyworkslubbock

    Inspirational post! It is true that there is no miracle pill in losing weight. Losing several pounds is also not an overnight process. It’s a lifestyle change – healthy diet and including physical fitness in your daily routine. People have only one body and it is for them to take care of. Emily’s tips are very informative, a journey begins in a single step.

  • http://twitter.com/jodeexi Jodi

    These are great things to remember..when I first started all I did was walk. slowly. Then I very, very slowly worked up to running with a few minutes at a time. It’s discouraging to feel that you can’t do something labeled “beginner” – all the more reason to go at your own pace!

  • http://twitter.com/lottalatte Denise Elliott

    My question is how and when did you go from walking to running? I’m not sure my hips/back will ever allow it again but I really used to love running when I was in better shape.

  • http://www.doctorsforaslimamerica.com/locate.php Weight Loss Specialist

    Pretty good advice. Starting a fitness program especially when you are out of shape is the hardest part. 

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