This week Phil has sent me a great letter, it’s always good to know more than one person reads my column. Thanks Mum.
One thing he asked is what exercise someone can start doing as a 200kg plus, very deconditioned beginner trying to lose some fat.
He has the diet on track now but is wondering where to start. Very simply, start with getting off the lounge. Then have a rest and do it again. I’m not being funny, this might be where someone has to start.
If anyone thinks that’s too easy, try strapping your fridge to your back and see how quickly you jump off the recliner.
Forget the TV shows that have teams of paramedics standing just off camera and trainers trying desperately to get their face on every loaf of bread or shoe commercial.
Most normal people aren’t locked in a house on national television trying to make a fortune and if you trained like that all day I’m guessing you won’t like coming back for more. I’ll put it in two words. Progressive overload.
To make gains you need to give your body a little more work than it did last time. You don’t have to smash it into oblivion. I’m betting you took a few years to get those kilograms on. You won’t get them off in a week.
But you may get yourself hating training so much you start finding excuses not to do it. Don’t fall into an all or nothing yo-yo weight loss trip, go all out lose 20kg in a month then put 25kg back on the following two months.
Your body enjoys moving, even if you don’t know it yet! I have clients who first started coming to training because they hated it and needed to be held accountable, many years later these same clients now love training and are trainers themselves with their own clients.
Pick something you like or even just hate the least, then go and do it. Slowly start working up the intensity so you struggle a little at times, something like putting a fast 50 steps in your normal walk. Whatever is progressive for your level.
Keep the movements whole-body focused so you get as much muscle working as you can. Keep a record of your increases so you can look back and see how well your going. Keep it simple and fun and you’ll want to keep doing it.