Guest Post: How Obese or Overweight People Can Start an Effective Workout Routine

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Today’s article was written by guest author Tina Hamilton. If you’d like to contact Tina please check out her social media and contact info at the end of the article.

Starting a new workout routine at any weight has it challenges. However, overweight or obese people have a few other concerns to worry about that may make exercise a little more difficult. These issues can be bad enough to even convince people to stop before they begin.

It is important for everyone to have a normal exercise routine, especially those who have a lot of extra weight to lose. Anyone can use these tips to make working out easier every day. Here are some ways obese or overweight people can start an effective workout routine.

Check with a doctor first

It is essential for anyone starting a new workout routine to first check with their doctor or other healthcare professional to make sure that it is safe for them to embark on an exercise journey. In some cases, it may be necessary for people to lose a bit of weight through diet first to make exercise safe.  Some may even consider consulting with a liposuction doctor, though this would typically be for extreme cases.   Once the OK is given, people can get started towards their healthy lifestyle.

Start out small

Small steps may seem insignificant, especially when a person has a large amount of weight to lose. However, diving in too fast to an extreme routine can set a person up for failure. Starting out with a few simple workouts a couple times a week is the best way to slowly make this new lifestyle habit.

Keep it low impact

High impact moves are a great way to get the heart rate up and lose weight. Even though they are effective, they are not usually safe for an overweight person. Start with low impact modifications to avoid injury and keep working towards the right path to a healthy body.

Consistency is key

Losing weight does not mean just working out and eating healthy for a few days or weeks. Losing weight is a lifelong journey for many people and it will not happen quickly for most. Everyone will need to be consistent with their workouts to see results and make this new routine a habit they will follow for a lifetime.

Take it to the water

Swimming is not only fun and enjoyable for a lot of people, it is also a great workouts that puts little to no impact on the joints. These factors make pool workouts some of the best for beginners to start with. Try a water aerobics class for a fun way to drop the weight.

Keep some variety in the plan

Doing the same workout routine every single day can be extremely boring, but many people who are obese feel like they do not have many options to choose from. Even though there might be limited options, try to switch things up every day. For example, a person can do a water aerobics class one day and go for a walk the next to make exercise interesting and fun.

Tina Hamilton HeadshotAuthor Bio:
Tina Hamilton is a journalist, blogger and social media guru. You can usually find her online or walking along one of Southern California’s beaches with her dog, Joey. You also find her on Twitter.

Friday Finds 4-17-15

Friday Finds from Former Fitness Flunky

It’s finally Friday!  I’ve been reading lots of articles and this week there have been some really fantastic articles out there on food and nutrition.  I also found an article on weight loss that’s probably one of the best I have ever read on why it’s so gosh darn hard to change your weight permanently.  I hope you find these as useful, interesting or thought provoking as I did:

Food

Nutritional Science Isn’t Very Scientific
I feel like everything we (think we) know about nutrition is getting kicked in the face lately – and I’m okay with that.  We’re also getting a lot of mixed messages from various sources.  From this article:

“[T]he David-and-Goliath narrative of science versus Big Ag may be blinding us to another, even bigger problem: the fact that there is often very little solid science backing recommendations about what we eat.”

So, that’s definitely something to think about the next time you hear nutritional information. I am certainly not saying that what you hear will be wrong, but it might not be right either. We don’t know everything and we don’t even know what we don’t know when it comes down to it. The duel of real food versus supplements is one example where we aren’t even sure what we are missing because there are many elements and relationships in real food that don’t exist when substances like antioxidants, vitamins or minerals are isolated. Take the time to learn as much as you can about what you are consuming and, as always, double check the source of any information you hear. The source can be mighty revealing.

The FDA Says Some KIND Healthy Bars Aren’t Healthy Enough For The “Healthy” Label
So just when you think you are making healthier choices an article like this comes along and turns things upside down. The proliferation of bars, balls, chips, cookies and other “healthy” snacks over the past few years has been astounding to me. I remember going to the health food store/co-op back in the day (like early 90’s) and I don’t recall seeing 1/10th of the stuff you see now being peddle as “health food”. It only makes sense that along with the rapid growth of this market segment there would be some loosey goosey interpretations of what is actually healthy.  If anything, I think articles like these are great reminders that 1) you need to read labels, 2) you need to use your head – a chocolate and peanut butter snack bar *might* be healthy, but it sounds more like a candy bar.

How Flavor Drives Nutrition
I think the importance of flavor is probably evident to anyone who has ever eaten home-grown produce. The things we get in the store just aren’t the same – sometimes not even close (I’m looking at you tomato).  The huge problem with this is that as things get less flavorful their nutrition may actually be diminishing too.  We’ve also managed to mangle up our biological ability to sense how things taste and how nutritious they are with the increasing use of added flavorings.  Moral of the story here is to eat more real food to help combat the mixed messages processed food sends our bodies.

More

You should never diet again: The science and genetics of weight loss
Oh. My. God. I love this article, not because it removes responsibility for weight from the individual, but because it explains why some a lot of people have such a wildly hard time with their weight.  It’s really not because some people are weak or aren’t trying, it’s because they are fighting the very biologic code their body is built with.  Can you change your body?  Of course.  Is it going to be easy?  Not likely – and this helps explain that part of it.

I hope you enjoy these articles and have a wonderful weekend!

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Giveaway: Kansas City’s 2015 Warrior Dash – Two Race Entries

WarriorDash_Orlando_IMG_8463_miniToday I have been given the opportunity to give my awesome readers TWO race entries for the Kansas City Warrior Dash on April 25, 2015.  This year’s Warrior Dash takes place in Lexington which is about an hour outside of Kansas City.  The course is 3.1 miles long and features 12 obstacles.  You can go solo or register as a team.  If you’re feeling really zippy you can even register for the 8:30 am competitive wave to qualify for the Warrior Dash World Championship.

 

warrior-dash-logo_mini‘Rockin Refuel is a sponsor of this race and you may remember I reviewed the ‘Rockin Refuel product line back in May of 2014.  Rockin’ Refuel is a high quality, natural protein beverage that tastes great because it’s made with real milk. It’s available in muscle recovery and muscle building varieties – each has the protein needed for an active lifestyle for any level athlete. I totally loved the ‘Rockin Refuel drinks because there was a product and a flavor for every need.  If you’re looking for gains they have Muscle Builder, if you need a recovery drink they offered Muscle Recovery and if you’re looking for a leaner drink with high protein they have Lean Builder too.  Not to mention these drinks are actually quite tasty and readily available at places like the grocery store and even some convenience stores.

To enter for a chance to win one of the two available race entries use the Rafflecopter entry form below.  Entry will be open from today until midnight on April 19th and the two winners will be notified by email on the 20th.  Winners will receive an promo code to use for free entry when they sign up for the race.  Please note that the winners only have until midnight on April 23rd to register. Good luck!

a Rafflecopter giveaway

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If you want to try winning even more cool prizes check out the Wednesday #Giveaway Roundup from  Running with SD Mom and Erica Finds to #WinAllThePrizes  :)

giveaway link up

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Guest Post: Why a Regular Exercise Routine is So Important

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Today’s article was written by guest author Tina Hamilton. If you’d like to contact Tina please check out her social media and contact info at the end of the article.

There are a lot of things that people think and know they need to have in their daily lives in order to be healthy. Some of these ideas are just trends that will fade after a while, but some are tried and true methods that people will be using for years to come.

One item that is always up for debate is exercise. Most people agree that some physical activity every once in a while is necessary, but there is a lot of confusion as to how much and how often. Here are a few of the reasons while a regular exercise routine is so important.

Too keep insurance costs low

Lowering health insurance costs might not be the first thing people think about when creating an exercise routine, but it can be one of the most valuable. A healthier body from regular physical activity means less time in the hospital and more money back from individual health insurance plans.

To avoid fatal diseases

Being active gets everything inside and outside the body moving. This movement not only helps regulate metabolism, but it also helps keep blood sugar levels and pressure in check. These little changes can prevent a wide variety of diseases, including hypertension.

To improve focus and concentration

Staying focused throughout the day at work or school is something that most people struggle with on a regular basis. Even a little workout every morning can help people improve their concentration throughout the entire day immensely.

To relieve stress

Along with difficulties concentrating throughout the normal work day, there is also a lot of stress. Everyone has so many responsibilities to worry about every day that it seems impossible to keep up. Exercise can help people clear their minds and increase their daily productivity.

To increase brain function and improve memory

Everyone wants to stay sharp and keep their memories long into the future. There are a lot of brain games that can help, but actual physical activity can create a lot of the same benefits. Increased blood flow to the brain during exercise can help people improve their memory and daily brain function over time.

To get better sleep

Sleep is an extremely important part of a normal healthy routine. Getting enough sleep each night is essential to help the body repair and prepare for the next day. Staying active during each day can actually help people burn energy in calories that they consume all day, making them sleep better and longer each night.

To have more confidence every day

Confidence is one of the most common emotions that everyone struggles with throughout their lives. Everyone wants to feel like they are accepted and noticed in the world, which can motivate them to work harder and do more for others. Fitness may only be a small part of creating the way people look and how they feel about their bodies, but staying active can improve a person’s mood in more ways than one, not just how they look in the mirror.

Tina Hamilton HeadshotAuthor Bio:
Tina Hamilton is a journalist, blogger and social media guru. You can usually find her online or walking along one of Southern California’s beaches with her dog, Joey. You also find her on Twitter.

Common Fitness Questions and Answers – Part 3

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Fitness newbies and pros alike often have questions when it comes to fitness matters. I’ve rounded up ten more common fitness questions and their answers to help you along on your journey. If you have a fitness question you’d like to see answered please feel free to post it in the comments!

Is it Okay to Reward Myself for Exercising?

What Can I do if I am Overweight and Intimidated by the Gym?

How Much Exercise Should I Do To Start?

Is Walking Good Exercise?

How Many Exercise Goals Should I Set?

How Do I Keep My Exercise Goals Realistic?

What is a Good Way to Prepare for Exercise?

How Should I Plan My Exercise Routine?

What Can I Do To Like Exercise More?

How Do I Decide What My Fitness Goals Should Be?

And a handful bonus questions and answers…

How Do I Start Exercising?

What Type of Fitness Program is Right for Me?

How Do I Commit To A Health And Fitness Routine?

Should I Warm-up Before My Workout?

I hope you learned something valuable in this three part series of fitness questions and answers!

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.