Obesity Discussion Forums

[Obesity Discussion]

Top 10 exercise tips

See your doctor before you start any exercise program. Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.

Start slow! Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever), start with a walking program of about 20 to 30 minutes three days a week. Each session, add a few minutes to your workout to progress each week.

Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.

Schedule your workouts each week, just like you would a doctor's appointment.

Urge your best friend, spouse or significant other into working out with you!

Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.

Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.

Set daily or weekly goals. Long-term goals are great, but are so far away we often forget why we're working so hard. To stay motivated, write down a daily or weekly goal and reward yourself when you reach it.

Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.

Eat regularly throughout the day so you don't bonk during your workout.

Exercise tips

[Dustin]

Originally Posted by Obesity Discussion

Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.

I wish my arms were long enough to give myself a back massage.

[Merle]

Originally Posted by Dustin

I wish my arms were long enough to give myself a back massage.

something tells me they meant for someone else to give you that massage

[shortstop]

it's really hard to exercise when you have physical problems too.

[Obesity Discussion]

Originally Posted by shortstop

it's really hard to exercise when you have physical problems too.

You are correct, although these tips are meant for those don't have physical problems impeding them from exercising.


In those cases where physical problems are present, light exercise is best, and exercise that doesn't affect the problem areas as much. I personally have had two knee surgeries and a foot surgery all on my right leg. I had to play around with various cardio machines and other cardio exercises to figure out what works best for me. I found that the elliptical machines were the easiest on my knees by far and I stick with that.

[shortstop]

Originally Posted by Obesity Discussion

You are correct, although these tips are meant for those don't have physical problems impeding them from exercising.


In those cases where physical problems are present, light exercise is best, and exercise that doesn't affect the problem areas as much. I personally have had two knee surgeries and a foot surgery all on my right leg. I had to play around with various cardio machines and other cardio exercises to figure out what works best for me. I found that the elliptical machines were the easiest on my knees by far and I stick with that. ldwalk:

the surgeon won't do my knees because of my health and weight. I've had two back surgeries and am looking at one or two more (both upper and lower). My hips also need replacing. I've tried swimming, but with my asthma that is out too. There isn't a whole lot more I can do.

[MikeB]

You're going to have to drop by counting calories and doing some kind of exercise - maybe even just doing small weights with your arms. You have to be putting out more calories than you are taking in. You'll find your knees and back will get better once the weight comes off. I also do crunches and reverse crunches in the car on the way to work, it's a way to work the abs for an extended period of time isometrically. I also do some chest exercises by squeezing my arms together on the steering wheel to help build my pecs. It may not be lifting huge amounts of weight but it's made a difference!

[Obesity Discussion]

Originally Posted by mtxpert

You're going to have to drop by counting calories and doing some kind of exercise - maybe even just doing small weights with your arms. You have to be putting out more calories than you are taking in. You'll find your knees and back will get better once the weight comes off. I also do crunches and reverse crunches in the car on the way to work, it's a way to work the abs for an extended period of time isometrically. I also do some chest exercises by squeezing my arms together on the steering wheel to help build my pecs. It may not be lifting huge amounts of weight but it's made a difference!

Those are all excellent suggestions!!

[William Wallace]

Originally Posted by mtxpert

You're going to have to drop by counting calories and doing some kind of exercise - maybe even just doing small weights with your arms. You have to be putting out more calories than you are taking in. You'll find your knees and back will get better once the weight comes off. I also do crunches and reverse crunches in the car on the way to work, it's a way to work the abs for an extended period of time isometrically. I also do some chest exercises by squeezing my arms together on the steering wheel to help build my pecs. It may not be lifting huge amounts of weight but it's made a difference!

All good points mtxpert

[MikeB]

On the way in I was stuck in traffic for about 30 minutes, while doing both lower abs (bring butt off the seat while keeping your back in the chair and exhale/squeeze) upper abs (use arms to support you and provide resistance at 10 & 2 o'clock on the steering wheel while "crunching" (squeeze/breathe out) make sure to keep eyes on the road!!!) and obliques (right hand on right knee to provide resistance and then squeeze your right hip towards your underarm and then left side - One side at a time!!!) I actually got warmed up enough to start sweating mildly.
If you're hot, you're burning calories!!!

[Irving]

Originally Posted by mtxpert

On the way in I was stuck in traffic for about 30 minutes, while doing both lower abs (bring butt off the seat while keeping your back in the chair and exhale/squeeze) upper abs (use arms to support you and provide resistance at 10 & 2 o'clock on the steering wheel while "crunching" (squeeze/breathe out) make sure to keep eyes on the road!!!) and obliques (right hand on right knee to provide resistance and then squeeze your right hip towards your underarm and then left side - One side at a time!!!) I actually got warmed up enough to start sweating mildly.
If you're hot, you're burning calories!!!

how on earth do you have enough room to do this? you are not exactly a tiny feller if i remember

[MikeB]

I only move about 2" when I do this, that's all it takes to contract my abs. For pecs I don't move at all...

I'm also a lot smaller now...