Exercise and Obesity

If you are 50 to100 pounds overweight, exercise can seem daunting for many reasons. The most common concern at this weight level is safety. Can I perform a strenuous workout without hurting myself? The answer is yes you can! 

First you will need to get medical clearance from your doctor. (This is true for anyone.) Get an honest assessment of your health issues and any current physical limits that you might need to consider.

Secondly, get supervision. Team up with a certified personal trainer who has experience working with heavy people. The heavier you are, the more supervision you will likely need, especially to start. Give your trainer your medical report. Let him know about any chronic illness or pain you are concerned about. This way he can develop an exercise routine for you that is both safe and effective.

Third, your exercise plan will yield the best results when paired with a proper diet. Talk to your doctor and your trainer about a healthy diet plan best suited for you. Make sure to discuss food supplements and meal replacements. They are great for cutting back calories while keeping up nutrients.

There is a very popular reality show on TV called, The Biggest Loser. You might have heard of it? Sure, this is a television show and the feats of the contestants are dramatic and extreme for the sake of our viewing pleasure. But stay with me here. 

The head physician who monitors all of the show’s contestants is Dr. Rob Huizenga. In his recent book titled, Where Did All the Fat Go?, Dr. Huizenga maps out a diet and exercise program that anyone can follow to lose weight and build muscle safely. He talks specifically about people who are obese, even morbidly obese. He contends that a heavy person can and should work out just as vigorously as a thinner person.

In his book, Dr. Huizenga prescribes two hours of exercise per day, every day, for six months. The good news is the doctor believes that even if you are very overweight, you can still workout safely for long periods of time. But why two hours? Why does the doctor prescribe this kind of rigorous routine? Here is an excerpt from his book addressing this question:

Would you encourage a loved one to attend two hours or more of outpatient rehab per day if you discovered they had a heroin habit? Would you expect your mom to agree to four hours of dialysis every other day if her kidneys failed? Would you take chemo two hours per day for six months if it could cure your newly diagnosed cancer?

If you have overflowing abdominal fat, you're facing a choice, in my opinion, not terribly dissimilar from the above examples. Your excess fat is a deliberate poison. It's not easy, but two hours per day of exercise with calorie counting and moderate caloric restriction for six months is a small price to pay to remove the poison. 

Can we all agree this is a true statement? Makes sense, right? If you eat right and exercise as much as the good doctor prescribes, you absolutely will lose weight, experience better health, energy and vitality in a six month period of time. It IS possible for you, even if you don’t believe it now.

The bad news is most of us, especially those of us who are very overweight, will find even the thought of exercising two hours per day, every day, for six months a little too hard to stick to. Maybe even too daunting to begin. In that case, a slow start is better than no start. Talk to your trainer about an exercise schedule that best suits your life and fitness level. But DO start!

"Give me an injury, and I’ll tell you how to work around it.” - Dr. Huizenga

Joint problems are a particular concern for heavy people and athletes alike. But when it comes to joints, unless there is a fracture or a major tear, the worst thing you can do for a bad joint is to not use it at all. It can only heal and get stronger with use. 

Your trainer can help you work around your physical obstacles. Let’s say it’s too painful even to walk on a treadmill. Maybe your joints just need more support. Your trainer can get you on a different piece of equipment, like a stationary bike. This is the beauty of joining a gym; you have so many options at your disposal. You will always find an exercise that suits your fitness level.

So, let’s review, it IS possible to get a good workout regardless of your weight or fitness level. Any obstacle you may have can be overcome. If you’re a slow starter, that’s okay. But DO get started. Do the best you can today and get on the road to good health!