Fat people going to the Gym
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The easiest way to lose weight is "not to go on a diet". I know this sounds really counter-intuitive, it's not that you won't be restricting what you eat, but you shouldn't try to lose weight by not eating enough. From experience, there's no reason to and diets are more difficult than they need to be.
Use a calorie calculator such as http://www.calculator.net/calorie-calculator.html
Put your age/height/weight in and pick Sedentary - little to no exercise
Check the number for "You need XXXX Calories/day to maintain your weight."Now, cut down any on sources of extremely unhealthy foods, mainly refined sugar and alcohol. You can still drink here and there but try to stick to light beer and keep it minimal.
But the plan is to eat the amount of calories you need to maintain your weight, for a sedentary life style.
Then add exercise, preferably daily, but alternating routines daily. The idea here is to do what you can and like to do.
As an example: do a body weight/strength training routine mon/wens/fri (avoid legs) and ride an exercise bike or go for an hour walk sun/tues/thurs/sat. It shouldn't be a hardcore routine, something basic that you enjoy doing. Avoid long ab routines as they are not very effective at burning calories. If you want to develop your abs, that's fine, but it's not really a "work out."
There's a whole bunch of weight loss routines available for free on Youtube. Just type "XX minute workout"
As you lose weight, reduce calories as per the calculator.
Pros:
If you decide not to work out, you shouldn't gain weight. So, if you don't feel good for a week and don't workout, just don't eat more.If you decide to eat a bit more, try not to get into the habit, but exercise a bit more to cover the extra calories.
It's really easy, you shouldn't feel like it's hard at all. It may be less than you are used to eating, but you shouldn't get that "worn out" feeling.
It's much harder to regain the weight because now you have to break two separate healthy habits.
If you get motivated, you can lose weight by eating a little bit less, or working out a bit harder, it's really flexible.
Cons:
It can be slow. But if you know anything about weight loss, any time it's fast, usually you gain it back just as fast, or it's mainly water weight.You have to count calories and you should try to avoid eating foods where you can't really figure out how many calories you are consuming.
This kind of sucks around the holidays.If it's going too slow you may have to cut calories down a bit more, so you need to weight yourself daily and track the results.
Note: This is basically what body builders do to cut fat, granted they probably eat a bit more since they usually work out a lot and their diet will be really specific.
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Thank you all for your interest and replies.
my current status is this:
1. I have been working out almost daily for a little more than a month. no change in diet - that was until 3 weeks ago
2. Three weeks ago while exercising, I had injured my knee - an old injury from about 4 years ago not fully healed. - recommended surgery for normal functionality of the knee
3. Due to the injury I stopped my daily exercise completely - need to make an appointment with the doctor on that matter
4. I hope to resume training in the near future while I'm still motivated to do so.and THANK YOU - RAWR for your most informative comment and the link attached.
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Agree . You dont need to start with the gym right away if you are too selfconcious. Do it by yourself first and get some confidence
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Im not sure if this would mean anything to you. I use to be 324 pounds over weight. it was hell for me in the beginning, but through perserverance and reasonable goal setting, I am now 180 pounds. I too was so insecure at the gym, I just put my earphone in, listened to my music and managed to shut everyone off there. Eventually before I knew it I was going regularly, and people stopped staring. Today if I see anyone who is overweight at the gym, I admire them for their willingness. I dont stare because I knew how it felt.
Good Luck ;D
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At the end of the day, most people at a gym don't care about anyone else there.
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no matter what other's views are, but try to perform in your own way with cheer.
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I've never referred to it in my previous comments, but what I'm probably most embarrassed about as a fat guy going to the gym is, ironically, the much needed shower after a workout. suppose I mind my own business during my workout routine, in the showers that's a different story: I'm only embarrassed in the showers because I'm fat and NOT because I'm naked. if I was not fat, the shower time was not a problem for me. so after all your support and positive comments, I still don't feel ready for the gym yet.
it's probably stupid to think that but that's how I feel -
I've never referred to it in my previous comments, but what I'm probably most embarrassed about as a fat guy going to the gym is, ironically, the much needed shower after a workout. suppose I mind my own business during my workout routine, in the showers that's a different story: I'm only embarrassed in the showers because I'm fat and NOT because I'm naked. if I was not fat, the shower time was not a problem for me. so after all your support and positive comments, I still don't feel ready for the gym yet.
it's probably stupid to think that but that's how I feelah i see your problem. i also had that problem.
mine mostly went away when i went to a japanese type sauna/spa. seeing a lot of people similarly naked with either worse/similar body shapes to your helps when you step in the wet area.
just remember it's not about anything sexual, it's just the body being its natural self. nothing to be ashamed of in nature. though not going to a gay gym with shit loads of judgemental eyes probing is also a good step. -
Can you not shower at home? or at work?
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I could shower at home but it's more convenient to shower right after a workout. besides I don't want to stink all the way home
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em, how far is that gym away from your home? do yoou have do ride 30 minutes of public transport to get there?
if you use your car, you will get used to your own body odour quite quickly, i can tell you this.
if you use your bicycle, and concider that home cycling phase as a part of your cooldown cycle, youo will not even scent your "stink"yness.… well, please drop that cycling part, if you live im a too great distance from that gym.....
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As long as you're considerate at the gym (just like the fit people), I don't think anyone cares how fit you are personally. A lot of that's in your mind. I sympathize… I have the same issue.
That being said... if you want to slim down, it's diet diet diet. You CANNOT exercise off a bad diet. You can consume 1000 calories in 10 minutes. That'll take HOURS of exercise to work off.
If exercise makes you hungry (swimming increases my appetite hugely) then it would be better to start with a healthy eating program. If you have a smartphone, MyFitnessPal (free) will help you with basic calorie work. And a weekly weigh-in will help you track.
Increase the amounts of low calorie foods (vegetables) until you're feeling full. 2/3 of your plate should be veg. Going back for seconds? 2/3 of your plate should be veg. You will not be able to feel full otherwise on a low calorie diet. Lean protein is also good (chicken breast, turkey, beef tenderloin) but a bit of fat makes things taste good - so cook those veggies with olive oil, don't deny yourself chicken skin or the strip steaks. Just make sure that it's mostly veg.
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Maybe try not to worry about it too much. As far as I can see, other people are too busy being conscious about themselves.
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I get you would feel conscious but really - no body cares. If you do have someone laughing at you, they probably are feeling pretty shitty about themselves.
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Even though nobody would probably point at me with an imaginary finger, I still feel uncomfortable going to the gym as I am now. there are too many variables going on in my head when going to the gym.
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As long as you're considerate at the gym (just like the fit people), I don't think anyone cares how fit you are personally. A lot of that's in your mind. I sympathize… I have the same issue.
That being said... if you want to slim down, it's diet diet diet. You CANNOT exercise off a bad diet. You can consume 1000 calories in 10 minutes. That'll take HOURS of exercise to work off.
If exercise makes you hungry (swimming increases my appetite hugely) then it would be better to start with a healthy eating program. If you have a smartphone, MyFitnessPal (free) will help you with basic calorie work. And a weekly weigh-in will help you track.
Increase the amounts of low calorie foods (vegetables) until you're feeling full. 2/3 of your plate should be veg. Going back for seconds? 2/3 of your plate should be veg. You will not be able to feel full otherwise on a low calorie diet. Lean protein is also good (chicken breast, turkey, beef tenderloin) but a bit of fat makes things taste good - so cook those veggies with olive oil, don't deny yourself chicken skin or the strip steaks. Just make sure that it's mostly veg.
I agree with everything said here.
The problem is that we fat or heavier people are more self-conscious about our body.
That being said. I have lost 6 kilos since February 16th using a free webpage (I have my FitnessPal but it doesn't help control the amounts)
https://community.fitera.com/getting_startedYou can tell the program if you want to eat 3, 4 or 5 times a day
then choose from the approved foods.
After meal planning you can print a shopping list to take to the store so that you are more focused on how much and what you are eating.
The best plan is to imagine yourself thinner and every time you for to snack think about "will this help me to get thinner or Fattter?"I am trying to reprogram my impulse eating and it seems to be working.
I went back tot eh gym last week so that I can start toning and gaining muscle.
I cheat on the food program sometimes but I am less likely to bing on bad food as I have seen results.
The first trianing needs to be in your portion control before the gym, after that F#%k the other people int he gym.
Do it for you and no one else, then you'll be more likely to succeed. -
i used to be thin and feel kinda ashamed going to gym, so i worked out at home for a while first.
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Speaking as a bit of a fit gym bunny… seeing plus-size dudes at the gym is actually really encouraging. I'm always super happy to see them there because I know it's a huge lifestyle change and they gotta overcome a very tough sense of self-consciousness that can be super scary.
Please don't be afraid to go to the gym: the vast majority of people don't care and they are more focused on their own workouts anyway. Of the people who DO care, I think the sentiment is much more positive and negative. A lot of us are cheering you guys on and hope to see you as regulars! :love:
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Support with all my heart!!
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me in a couple of weeks
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