Author Topic: Exercise for fat people?  (Read 5881 times)

PeteD01

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Re: Exercise for fat people?
« Reply #100 on: November 11, 2018, 04:40:13 AM »
You people who are dismissing walking for 1-2 hours a day as exercise for fat people honestly donít know what youíre talking about. Walking is the most doable exercise for fat people. Itís sustainable and it works. I was part of group who advocated that as the sole exercise for fat people and was amazed at the results for everyone. Diet also played a role, but the question here is exercise. Get up early and walk for an hour before breakfast. Find time to walk throughout the day. It will work if you move every day. Donít worry about gyms or exercises or anything complex. Walk, lose the weight and then, when youíre stronger and healthier and happier, look into doing more. But first, just walk.

This.

Anyone not believing it should try wearing a 50lbs backpack for the entire day and then report back on the subjective intensity of the physical activity performed during the day.
Physical activity is the key for normalizing the metabolism. We know a lot about this and it is actually encouraging. One to two hours non-exercise physical activity, such as walking, per day has a major positive impact on fatty liver (very common, if you are overweight/obese and sedentary you most likely have it) and insulin resistance and the consequent dyslipidemia. It also has effects on mitochondrial utilization of fatty acids which in turn is key for slow but sustained decreases in body fat. Resistance training does the same things and should be considered complementary.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/pdf/GE-18-089.pdf

https://www.jstage.jst.go.jp/article/jpfsm/3/1/3_43/_pdf/-char/en
« Last Edit: November 11, 2018, 05:03:26 AM by PeteD01 »

wenchsenior

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Re: Exercise for fat people?
« Reply #101 on: November 11, 2018, 08:12:30 AM »
There has been a lot of good advice in this thread on exercise in general, but I feel like a lot of the posts are overlooking the OP's specific original criterion of exercise that is easy on the joints/low-pain to start. Adding a weighted backpack to walk etc sounds to me like the opposite of what the OP needs right now.  I also struggle with severe pain caused by exercise (though not b/c I'm overweight), which is why I suggested swimming or stationary bike or other non-load-bearing exercise to start to build conditioning.

OP,  please let us know if the discussion is getting too general, and not specific to what you asked.

koshtra

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Re: Exercise for fat people?
« Reply #102 on: November 11, 2018, 09:04:48 AM »
There's a reasonable amount of good-quality research directly assessing the effectiveness of exercise for weight loss, and for the most part it's not very encouraging.

Which doesn't mean any one person won't get wonderful results from it, of course.

I don't see anyone on this thread denying the huge importance of exercise for health. We're talking tactics here, not strategy -- how do you get back to "active" from "sedentary," if you're overweight? Some people can go straight there, which is terrific, but others may have take a more roundabout route.

I tried walking as a primary strategy a couple of times -- careful, months-long progressive programs -- and fucked up my knees pretty bad both times, without seeing any results on the scale at all. Now that I've lost my weight, I'm able at least to walk a couple miles per day, which is great: but it's weight training that built my knees up to that point -- stressing the joints hard a couple times a week and giving them plenty of time to rebuild in between.

Of course those of us who have successfully lost weight and recovered an active life are all gung-ho on the way we happen to have pulled it off. But different people, different bodies, different circumstances. You have to find the way that will work for you.

PeteD01

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Re: Exercise for fat people?
« Reply #103 on: November 11, 2018, 09:17:52 AM »
There has been a lot of good advice in this thread on exercise in general, but I feel like a lot of the posts are overlooking the OP's specific original criterion of exercise that is easy on the joints/low-pain to start. Adding a weighted backpack to walk etc sounds to me like the opposite of what the OP needs right now.  I also struggle with severe pain caused by exercise (though not b/c I'm overweight), which is why I suggested swimming or stationary bike or other non-load-bearing exercise to start to build conditioning.

OP,  please let us know if the discussion is getting too general, and not specific to what you asked.

I didnít suggest a weighted backpack to the OP but to people who do not understand that normal physical activity is already relatively intense activity for the obese - and that is well documented.
What I think the OP needs to understand is that exercise at an even higher level of intensity can be counterproductive. Not only because of the higher risk of injury in the ďfatĒ individual but because of the disproportionately high level of exertion which, in the deconditioned, may lead to even more inactivity due to the need for recovery or to giving up on physical activity. This has also been looked at and self-selected intensity of physical activity has been found to be superior to prescribed intensity above self-selected intensity. The implication is that walking or cycling or swimming at oneís own pace is preferable and is best done by incorporating such activities into daily life.

So there is pertinent information for the OP and it is:
Start with non-exercise physical activity such as walking, which is at sufficient intensity for the OP who describes herself as a ďfat personĒ, until basic conditioning has been achieved. Getting up to two hours worth of daily activity should not take longer than a couple of months and then itís time for more if so desired.

Of course, there is no money in this for the fitness industry and physicians are reluctant to recommend it because they think that the time commitment is too great.
Hence the recommendation to hit the gym or exercise at levels inappropriate for the deconditioned obese individual, which flies in the face of the serious research (which has been done - and a lot of it).

The OP has voiced concerns in that respect by worrying about not being able to keep up with others in the chosen activity. This is a real concern not to be dismissed and what I am saying here is alao supported by research.


PeteD01

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Re: Exercise for fat people?
« Reply #104 on: November 11, 2018, 09:27:24 AM »
There's a reasonable amount of good-quality research directly assessing the effectiveness of exercise for weight loss, and for the most part it's not very encouraging.

Which doesn't mean any one person won't get wonderful results from it, of course.

I don't see anyone on this thread denying the huge importance of exercise for health. We're talking tactics here, not strategy -- how do you get back to "active" from "sedentary," if you're overweight? Some people can go straight there, which is terrific, but others may have take a more roundabout route.

I tried walking as a primary strategy a couple of times -- careful, months-long progressive programs -- and fucked up my knees pretty bad both times, without seeing any results on the scale at all. Now that I've lost my weight, I'm able at least to walk a couple miles per day, which is great: but it's weight training that built my knees up to that point -- stressing the joints hard a couple times a week and giving them plenty of time to rebuild in between.

Of course those of us who have successfully lost weight and recovered an active life are all gung-ho on the way we happen to have pulled it off. But different people, different bodies, different circumstances. You have to find the way that will work for you.

You are quite right in saying that physical activity as a method of weight loss doesnít show very encouraging results, at least at the volumes that have been looked at.
But weight loss is actually not the main problem. Keeping it off is where the failures occur, and that is where physical activity comes in. Without normalizing the metabolism the formerly obese person will remain an obese person in a leaner body just waiting to get heavier again.
Physical activity at the appropriate volume (quite a lot) and resistance training do normalize the metabolism even in the still overweight - this is without any doubt.
« Last Edit: November 11, 2018, 09:40:47 AM by PeteD01 »

koshtra

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Re: Exercise for fat people?
« Reply #105 on: November 11, 2018, 09:49:36 AM »
There's a reasonable amount of good-quality research directly assessing the effectiveness of exercise for weight loss, and for the most part it's not very encouraging.

Which doesn't mean any one person won't get wonderful results from it, of course.

I don't see anyone on this thread denying the huge importance of exercise for health. We're talking tactics here, not strategy -- how do you get back to "active" from "sedentary," if you're overweight? Some people can go straight there, which is terrific, but others may have take a more roundabout route.

I tried walking as a primary strategy a couple of times -- careful, months-long progressive programs -- and fucked up my knees pretty bad both times, without seeing any results on the scale at all. Now that I've lost my weight, I'm able at least to walk a couple miles per day, which is great: but it's weight training that built my knees up to that point -- stressing the joints hard a couple times a week and giving them plenty of time to rebuild in between.

Of course those of us who have successfully lost weight and recovered an active life are all gung-ho on the way we happen to have pulled it off. But different people, different bodies, different circumstances. You have to find the way that will work for you.

You are quite right in saying that physical activity as a method of weight loss doesnít show very encouraging results, at least at the volumes that have been looked at.
But weight loss is actually not the main problem. Keeping it off is where the failures occur, and that is where physical activity comes in. Without normalizing the metabolism the formerly obese person will remain an obese person in a leaner body just waiting to get heavier again.
Physical activity at the appropriate volume (quite a lot) and resistance training do normalize the metabolism even in the still overweight - this is without any doubt.

Ah. Weight loss actually *is* the main problem, though, if that's where your motivation lies. People quit if they feel like they're failing.

PeteD01

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Re: Exercise for fat people?
« Reply #106 on: November 11, 2018, 10:08:57 AM »
There's a reasonable amount of good-quality research directly assessing the effectiveness of exercise for weight loss, and for the most part it's not very encouraging.

Which doesn't mean any one person won't get wonderful results from it, of course.

I don't see anyone on this thread denying the huge importance of exercise for health. We're talking tactics here, not strategy -- how do you get back to "active" from "sedentary," if you're overweight? Some people can go straight there, which is terrific, but others may have take a more roundabout route.

I tried walking as a primary strategy a couple of times -- careful, months-long progressive programs -- and fucked up my knees pretty bad both times, without seeing any results on the scale at all. Now that I've lost my weight, I'm able at least to walk a couple miles per day, which is great: but it's weight training that built my knees up to that point -- stressing the joints hard a couple times a week and giving them plenty of time to rebuild in between.

Of course those of us who have successfully lost weight and recovered an active life are all gung-ho on the way we happen to have pulled it off. But different people, different bodies, different circumstances. You have to find the way that will work for you.

You are quite right in saying that physical activity as a method of weight loss doesnít show very encouraging results, at least at the volumes that have been looked at.
But weight loss is actually not the main problem. Keeping it off is where the failures occur, and that is where physical activity comes in. Without normalizing the metabolism the formerly obese person will remain an obese person in a leaner body just waiting to get heavier again.
Physical activity at the appropriate volume (quite a lot) and resistance training do normalize the metabolism even in the still overweight - this is without any doubt.

Ah. Weight loss actually *is* the main problem, though, if that's where your motivation lies. People quit if they feel like they're failing.

You are right. As long as people focus on body weight, failure is going to be the most common outcome because it ignores the harsh reality of physiology, which doesnít care one bit how one feels about it.
Refocusing on maintaining functional status while aging, eating a decent diet because it is better for you and lifting weights because you want to be strong is the way to go. With that mindset translated into action, weight control is a much easier thing to achieve.
Probably not a thing achievable in the general population but this crowd is already interested in lifestyle change and is ready to question societyís norms. If I thought otherwise, I wouldnít waste a minute of my time to write this.

GuitarStv

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Re: Exercise for fat people?
« Reply #107 on: November 11, 2018, 05:18:29 PM »
I agree with Pete.

Weight loss is kinda a shitty motivation.  There are many unhealthy ways to lose weight that will take pounds off, but make you feel awful.  Improving your fitness and diet will not only help you take pounds off, but you'll feel better every day.  That helps you to stick to the plan over the long term.  Changing your body is very doable, but it's a marathon . . . not a sprint.  To have it work long term you need to be able to permanently live a healthy life, and that's a lot easier to do if what you're working on makes you feel good.

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Re: Exercise for fat people?
« Reply #108 on: November 11, 2018, 08:23:07 PM »
Lots of overthinking this here.

If one is way overweight, low impact exercise is ideal to be easy on the joints. Walking, elliptical, cycling, swimming, low speed stair climber. Lots of options.

Also, as mentioned, diet also needs to be in check and can make or break any weight loss program. Combining exercise and a changed, optimized diet, is the best way to go about it.

Beyond all this, the best diet and exercise program is the one that someone sticks to. Even if itís not ďthe bestĒ itís better than quitting and going back to the old ways.

koshtra

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Re: Exercise for fat people?
« Reply #109 on: November 11, 2018, 08:27:17 PM »
LOL. I have to admit it's a pretty lame motivation -- being tired of being sneered at by strangers -- but it's the one that worked for me. Being healthier and more mobile is nice, too, of course.

NorthernBlitz

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Re: Exercise for fat people?
« Reply #110 on: November 12, 2018, 08:15:58 AM »
Lots of overthinking this here.

If one is way overweight, low impact exercise is ideal to be easy on the joints. Walking, elliptical, cycling, swimming, low speed stair climber. Lots of options.

Also, as mentioned, diet also needs to be in check and can make or break any weight loss program. Combining exercise and a changed, optimized diet, is the best way to go about it.

Beyond all this, the best diet and exercise program is the one that someone sticks to. Even if itís not ďthe bestĒ itís better than quitting and going back to the old ways.

Sauna is no impact and has positive benefits for heart health.

ice_beard

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Re: Exercise for fat people?
« Reply #111 on: November 12, 2018, 03:19:25 PM »
just relying on walking as your sole workout isn't going to cut it unless you're up into at least the obese category, or if you have hours to spare every day just to devote to walking around.

When discussing biking, I prefer to think of it in terms of time saved working out instead of time lost in transit.  Like if it takes me 45 minutes to bike somewhere that I could have driven to in 20 minutes, then I have gotten a 45 minute workout in while only losing 25 extra minutes of my day.  By that math, I've actually saved 20 minutes by biking instead of driving, since I want/need the exercise anyway.

I agree that walking just for walking's sake is an inefficient way to burn calories.  But your body is not designed to walk in circles for the fun of it, it is designed to walk all day as its primary means of going about its life.  If you just walk to the places you need to go anyway, you're not really losing anything.

^This stuff is gold. You're combining two needs here - the need to get from A to B AND the need for exercise, when you frame it like this in your mind. By combining the two, you're optimising your time and killing two birds with one stone.

This is why bike commuting is such a wonderful thing.  The sweet spot is to have a ride be long enough to count as exercise but not too long that it becomes a burden.  The best I had was in Germany where I took country roads 40 minutes each way.  I could stop at a number of small markets on the way home and it was totally enjoyable. 

A few weeks ago I was at a "benefits fair" (yay for open enrollment) and there was a commuting options table.  I talked to the lady at the table and recommended increasing the benefit for those who bike to work.  They currently give some terrible, 1 time "prize" which most people probably wouldn't collect.  I mentioned all the benefits of bike commuting, including some things the employer might actually be interested in, like reducing amount of parking needed for employees, etc.  She looked at me like I had creatures coming out my ears.  Most people think riding a bike to work is absolutely crazy. 

SansSkill

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Re: Exercise for fat people?
« Reply #112 on: November 13, 2018, 01:46:10 AM »
I'm obese, 25kg ago I was morbid obese, here are a couple of observations I made in my quest:

1) Weight isn't the issue, never was never will be, it's simply a byproduct, either from medical issues or from an unhealthy lifestyle.
To my knowledge I fall in the latter category, as none of the medical issues I've had so far can explain my weight, so it's my lifestyle I'm fixing and my weight just gets fixed with it.
As a result after my weight is in order I accidentally a healthy lifestyle.

2) The best weight loss / lifestyle change exercise is simply the least terrible one you can stick with.
I've had so many suggestions about changes from so many people, do this exercise, eat this, stop doing that, cut that out of your diet etc.
No amount of research backing the method up in theory matters if you can't keep up with it in practice.

So here is what I'm doing that is working for me:
- I traded public transport for bike when bike would take <45 minutes and bike for walking when walking would take <10 minutes.
- I've started going to bed an hour early every day and waking up half an hour to an hour earlier as well, in this time I go to the gym and do 30 minutes of simple cross fit.
- I reduced (but not cut!) a lot of stuff, alcohol, energy drinks, soda, fast food. I still consume it but less in both frequency and quality.
- I count calories to make sure I don't eat too much, my daily intake limit is usually 2k, though I on occasion make an exception for a party or if I did significant more exercise that day.
- Also meal prepping, since I started aggressively meal prepping I've only eaten fast food as part of a social activity.

ReadySetMillionaire

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Re: Exercise for fat people?
« Reply #113 on: November 13, 2018, 08:09:32 AM »
I just want to throw my two cents.  I don't think I've ever been terribly overweight, but I did tear my ACL and balloon up to 199 pounds (BMI = 31.2 at that time) last year. I'm now down to 180.2 pounds.

I really haven't changed terribly much (diet is alright I guess, still drink whenever I go out, etc.), except that I walk A LOT.  And I think the most important thing I've done regarding this is make it a habit.  For that, I can't recommend this book highly enough: The Power of Habit https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X

Basically, habits boil down to three things: cue, routine, reward.  Something cues you that you should do something, you then do that on auto-pilot, and then you correlate that with a reward.

For me, this has meant that I correlate my walking with entertainment.  I'm an avid college football and soccer fan, so when it's nice out, I take long walks and listen to podcasts relating to these topics.  I have my two favorite podcasts alert me when a new episode is uploaded (cue), I walk (routine), and I get to listen to my podcast (reward).

Right now with the weather turning, I've changed to the same thing, but only for crappy TV shows that I love watching.  I don't know why, but I could watch Hell's Kitchen for three or four episodes straight.  And I did just that yesterday morning, all on the treadmill, and burned something like 550 calories while watching Gordon Ramsey yell at these poor folks.

The other big thing for walking -- I don't like pain and pushing myself and sweating and exhausting myself.  Sorry, I get nothing from it.  Barriers like this block you from forming habits. But walking -- there's absolutely no psychological or physical barrier there, and it's a relatively easy activity that allows me some alone time and let's me listen or watch things that I enjoy.

Best of luck to you.
« Last Edit: November 13, 2018, 08:11:13 AM by ReadySetMillionaire »

Villanelle

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Re: Exercise for fat people?
« Reply #114 on: November 13, 2018, 08:01:05 PM »
There has been a lot of good advice in this thread on exercise in general, but I feel like a lot of the posts are overlooking the OP's specific original criterion of exercise that is easy on the joints/low-pain to start. Adding a weighted backpack to walk etc sounds to me like the opposite of what the OP needs right now.  I also struggle with severe pain caused by exercise (though not b/c I'm overweight), which is why I suggested swimming or stationary bike or other non-load-bearing exercise to start to build conditioning.

OP,  please let us know if the discussion is getting too general, and not specific to what you asked.

Even if not all the advice is 100% applicable to me, it likely will be of use or interest to someone, so that's wonderful.

I'm on day 3 of what will be 100 days (or more) of at least 30 minutes of intentional activity! I've already mapped out some days that are going to be challenging (I've got 4 days of international or trans-oceanic travel in there, for example) and am making strategies for them.  (Once I get to the airport gate and have 2 hours to kill, I can walk!)  We will also be in 4 countries during that time and semi-nomadic for a couple months, but I can walk or do body weight exercises anywhere and in a small space, so this seems like a very manageable goal.  It if feels too easy, I'll bump it it up 45 minutes.   

I'm defining "intentional movement" as mostly, "I'll now it when I see it", but it's either anything done just for the sake of moving (going for a walk, doing lunges for a few minutes before jumping in the shower, etc.) or just sustained significant movement (yesterday I was at DisneySea and surely walked for well more than 30 minutes!)  I'm also trying to not fill that time with just walking, and hope to get a decent mix of walking and strength training.

Thirty minutes isn't much.  It's probably not enough.  But it's a manageable number, and there's nothing to stop me from doing an extra few laps once I'm out on the track. 

Also dipping my toe into meal prepping and trying to come up with a list of 5-6 quick, easy recipes that I don't hate making.  Over time, that will get boring, but should be good or a couple months, and during that time I can hopefully find a few more to add.  I wish I didn't hate cooking!

Also growing more committed to being a one car family when we move.  I'll likely still have the car most days as DH will have a free metro commute 3-4 days a week, but I'm sure this will cause me to walk and bike a bit more.  But that's not until March.

Weight loss will be great, but largely (ha!) because I think my body will feel better.  I'm not so fat that I think I stand out.  I'm probably an average American, perhaps even slightly smaller than average.  But sadly, the average American is still quite unhealthy.  I want to feel better and be healthier, and if I end up looking better, that's a nice side benefit, but not related to the goal. 


FiftyIsTheNewTwenty

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Re: Exercise for fat people?
« Reply #115 on: November 13, 2018, 08:48:16 PM »
I know several people who have lost over 100 LB bicycling.  As long as you're comfortable on the bike -- which should be achievable -- it's easier on your body than anything else for the calories you can burn.  And you can train to a high level of fitness while still being very overweight, which makes it easier to stick with.

TheDuder

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Re: Exercise for fat people?
« Reply #116 on: November 14, 2018, 09:44:04 AM »
Thirty minutes isn't much.  It's probably not enough.  But it's a manageable number, and there's nothing to stop me from doing an extra few laps once I'm out on the track. 

Also dipping my toe into meal prepping and trying to come up with a list of 5-6 quick, easy recipes that I don't hate making.  Over time, that will get boring, but should be good or a couple months, and during that time I can hopefully find a few more to add.  I wish I didn't hate cooking!


30 min is more than 0, so I'd say you are in fact off to a great start. Maybe even throw in some jogging for a few min at a time every now and then. Light interval training. Walk for 10, jog for 2, walk for 8, jog for 2, walk for the last 8. Play with your walk/jog min. Don't shoot for picking up where you left off right away because you aren't where you were back then or you wouldn't be here.

I think a lot of the problem is people thinking they can go from their current less than ideal lifestyle and do a complete 180 (Cut this out, cut that out, don't drink this, only drink that, etc) and think it'll stick right away and you wont have your downs. You will fall and get off track while making changes and learning what works for you, you have to know this going in and be willing to get back on track even when you have a few bad days in a row. No one is perfect, don't shoot for being perfect, shoot for better than you are.

I challenge you to do this, instead of getting burnt out on your 5-6 meals over a month or two and hoping you come across more asap, start with one meal a day for your healthy meal or even something like two days a week for healthy eating for the full day. The easiest one for me was Breakfast, so unless something crazy happens I know I will make a healthier choice for breakfast everyday. For some it might be lunch or dinner. For lunch and dinner I still try to make better choices, but I don't get bent out of shape if my friends want to go out and drink a beer and eat wings and fries or I need to grab some fast food for a quick lunch, because guess what, the next morning for breakfast I will be getting back on track and I know those choices continuously aren't my everyday lifestyle anymore and I don't want them to be. I also try to pick a few days a week I wont drink anything but water, coffee, and/or unsweet tea. I literally started with one day a week doing this. Some weeks I pick 5 days, some 2, some 3. I have hard weeks and I have easy weeks. Everyone does and everyone will.

You have to make choices that work for you and your lifestyle that will put you in a position to succeed and that is different for everyone. Do what works for you, even if that is starting with 30 min of intentional activity a day.

GuitarStv

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Re: Exercise for fat people?
« Reply #117 on: November 14, 2018, 10:27:10 AM »
Yep.  30 minutes is plenty.  The important thing at the start is not the time that you spend, but that you make it a regular habit.  You want to get to the point where it will feel weird when you don't get 30 minutes of activity in a day.  As you get stronger and more capable, you can do things like increasing the intensity or duration of exercise.

ReadySetMillionaire

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Re: Exercise for fat people?
« Reply #118 on: November 14, 2018, 10:41:49 AM »
Yep.  30 minutes is plenty.  The important thing at the start is not the time that you spend, but that you make it a regular habit.  You want to get to the point where it will feel weird when you don't get 30 minutes of activity in a day.  As you get stronger and more capable, you can do things like increasing the intensity or duration of exercise.

This is exactly right.  It's weird, but keep at it and exercise will become part of your habit and routine.  Not doing it will feel like not brushing your teeth in the morning.  And this is coming from a person who is the furthest thing from a workout freak you've ever met.

koshtra

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Re: Exercise for fat people?
« Reply #119 on: November 14, 2018, 01:23:06 PM »
Plus a zillion on "habits." It's ALL about what you do when you're on autopilot, basically. You have to wire in the habits, make the healthy behaviors the easy and automatic defaults. "The Power of Habit" is a great book, and so is Baumeister's "Willpower" book. You can't be riding herd on yourself all day every day -- you'll wear yourself out doing that. Just focus on getting one habit in place at a time. When it's really running automatically, you can redeploy that willpower to getting the next one in place. I made a twenty minute walk to the train every morning part of my commute -- so I get 40 minutes of walking in, five days a week, without ever "trying to exercise" or "deciding to go for a walk" -- I'm just getting to work and coming home. I'm out the door and walking before it even occurs to me that there's any other way to get to work.

Prepping it beforehand is a good hack -- I pack my stuff for the walk to the train the night before and plunk it down in front of the front door. So it's already sitting there telling me what to do when I get up. I've already checked to see if rain is likely, and if so my umbrella's already sitting there on top. My mind is already made up because I've already got the task physically underway. In the morning I'm not *deciding* to walk to work. I'm just continuing something I've already started. Those little prior physical commitments are really important, for me.

mm1970

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Re: Exercise for fat people?
« Reply #120 on: November 14, 2018, 04:32:26 PM »
Plus a zillion on "habits." It's ALL about what you do when you're on autopilot, basically. You have to wire in the habits, make the healthy behaviors the easy and automatic defaults. "The Power of Habit" is a great book, and so is Baumeister's "Willpower" book. You can't be riding herd on yourself all day every day -- you'll wear yourself out doing that. Just focus on getting one habit in place at a time. When it's really running automatically, you can redeploy that willpower to getting the next one in place. I made a twenty minute walk to the train every morning part of my commute -- so I get 40 minutes of walking in, five days a week, without ever "trying to exercise" or "deciding to go for a walk" -- I'm just getting to work and coming home. I'm out the door and walking before it even occurs to me that there's any other way to get to work.

Prepping it beforehand is a good hack -- I pack my stuff for the walk to the train the night before and plunk it down in front of the front door. So it's already sitting there telling me what to do when I get up. I've already checked to see if rain is likely, and if so my umbrella's already sitting there on top. My mind is already made up because I've already got the task physically underway. In the morning I'm not *deciding* to walk to work. I'm just continuing something I've already started. Those little prior physical commitments are really important, for me.

All very good points.  I'm currently reading The End of Overeating, by David A. Kessler MD.  The book is about a decade old.  I bought it and read it when it came out.  I saw it on my shelf and decided to read it again.  The section I'm in right now is about habit, willpower, and setting yourself up for success.

golden1

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Re: Exercise for fat people?
« Reply #121 on: November 14, 2018, 06:40:43 PM »
My biggest motivation to exercise isn't weight, because I generally actually maintain or gain a few lbs when I exercise because my appetite increases dramatically.  It is physical and mental health.  I tend to fight off colds or other illnesses when I am exercising regularly, plus I feel less anxious.

Bird In Hand

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Re: Exercise for fat people?
« Reply #122 on: November 15, 2018, 06:52:56 AM »
My biggest motivation to exercise isn't weight, because I generally actually maintain or gain a few lbs when I exercise because my appetite increases dramatically.  It is physical and mental health.  I tend to fight off colds or other illnesses when I am exercising regularly, plus I feel less anxious.

Speaking of health, everyone -- fat and thin alike -- can likely benefit from strength training.  There's been plenty of research on this over the years, and here's some recent research suggesting a 40-70% reduction in cardio-vascular disease events among those who strength train < 1 hour per week.  Interestingly, the effect is completely independent from sustained aerobic exercise (which has its own benefits).  Do both!
« Last Edit: November 15, 2018, 06:57:46 AM by Bird In Hand »

sol

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Re: Exercise for fat people?
« Reply #123 on: November 15, 2018, 09:44:54 AM »
My biggest motivation to exercise isn't weight, because I generally actually maintain or gain a few lbs when I exercise

I think it really depends on where you're starting from.  If by "weight" people mean "appearance" then I think there's a strong case to be made for strength training over aerobic exercise for people who are not currently obese, because replacing fat with muscle can have a huge impact on your appearance even if your weight stays the same.  If you're currently obese then it would take years to add enough muscle to get your weight back up, so maybe focusing on lowering the scale number is still useful for a while.  Eventually, it should start to plateau as you keep getting stronger.



Bodybuilders are crazy heavy, because muscle is heavy.  Ronnie Coleman used to compete at 300 pounds and he was a shorter than the average American male.  I don't think measuring your weight is necessarily a terribly useful way to gauge your fitness level or your appearance, once you're below the "obese" BMI category.

But everyone's situation is different.  Some people can't add muscle, and some people definitely need to lose a hundred pounds of fat before they can even consider strength training as an option.  Sometimes there are emotional or social issues involved, either the type that can cause a person to eat too much or the type that can cause a person to work out too much (e.g. Ronnie Coleman).  This is why I think it's virtually impossible to give fitness advice on the internet without knowing an individual personally.  You could get the best workout advice in the world, but if you have a glandular problem or a drug habit then it's not going to help you.  It's like adding more hp to a car with bald tires; sometimes you're just solving the wrong problem.

koshtra

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Re: Exercise for fat people?
« Reply #124 on: November 15, 2018, 11:59:15 AM »
Yeah, wot Sol said. The complexities are mind-boggling, really.

health.gov's new physical activity guidelines, interestingly, ditched the "in ten minute episodes" language about aerobic activity, though they kept their total time thresholds.

Exercise is one of the few things in life where the rewards are front-loaded. 150 minutes of moderate exercise per week gets you half of the longevity benefits that exercise ever gits you. It's a deal, folks. Low-hanging fruit. Grab that stuff.

Lmoot

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Re: Exercise for fat people?
« Reply #125 on: November 15, 2018, 12:52:41 PM »
Stick to whole foods. Start simple and work your way up as you learn how to cook if you donít already. By simple I mean have hard-boiled eggs and some fruit in the mornings. A salad without processed ingredients (diy dressing with black pepper, garlic salt, vinegar and oil)....no cheese or deli meats....only chicken or steak. Make stews from whole foods. Snack on cruditťs (raw or slightly cooked veggies). If you stick to the rule of not eating anything processed, it takes away a lot of bad options.

Do something you enjoy. That doesnít feel like exercise. For me it is dancing and hiking. You wonít catch me on Gym equipment. I just canít do it. I donít want to spend my life dreading something I have to do every day.

I also drink coffee and tea all day. No more than 2 cups of black coffee per day, but mostly only one. I drink a lot of green tea and different herbal teas throughout the day. A lot of times when we feel hungry itís because we are thirsty. So for me keeping something in my stomach, even if itís just liquid, helps me feel satiated longer. It also helps with ahem...regularity.

I am also in the habit of eating large meals, or small meals very close together with large gaps of not eating in between. Itís just how Iíve always eaten. Iím no skinny mini, and not fat, though I am referred to by some as ďthicka than a snickaĒ lol! I enjoy eating and my favorite breakfast is a T-bone, egg whites, and a fresh sliced tomato with a bit of salt, a
couple handfuls of raw mixed greens and a whole grapefruit (good to eat citrus/fruit  with high cholesterol meals.) Obviously I donít have that every day but when I do it is filling and nurturing, and provided I sip on beverages throughout the day, I donít need to eat again until dinner time. Itís high in fat, but it also has a lot of protein, some fiber (veggies and grapefruit), and since many of the vitamins are fat-soluble (ADEK), Eating them with fat is a good thing. it comes from whole food sources. More and more research is coming out on the effects of preservatives on our weight and well-being.

If I eat dessert or something high in sugar, I eat something high in fiber along with it with minimal sugar. My favorite go to is celery sticks or fresh greens. I just eat it raw after eating my brownie or whatever. Sometimes Iíll have some cinnamon tea with that which also helps to counteract the effect of glucose in the body.

Itís just balance. If you eat ying  find the yang to go with it. Youíre eating cholesterol eat it with high fiber options. The pectin in the fiber binds to cholesterol molecules and helps to block some of the absorption. Learn food combinations because we are learning that itís not the food itself but the combination of what makes up the food that determines our reaction to it.

Recently I have been learning about Ayurveda (the science of life), and it is creating so much clarity for me in terms of what my body requires from food to be optimal.
« Last Edit: November 15, 2018, 01:03:43 PM by Lmoot »

Bee21

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Re: Exercise for fat people?
« Reply #126 on: November 15, 2018, 02:33:04 PM »
There are quite a few really good videos on you tube. Search low impact cardio and you will find some (check out joanna soh, i am usually doing hers). The sad truth is, overweight people need a modified program, so you would benefit from a couple of personal training sessions, where the pt sets you up with a program and teaches you the correct techniques. It is money well spent. I was doing it last year and by now exercise is a habit, I get cranky if I can't go to the gym(I am still fat, but stronger). It is also worth trying different pts, everybody has a different training philosophy, you learn different things. I personally can't do classes, so I had to go the machine route, but whatever works for you.

walking is great for general fitness but does not burn that much fat. Try nordic walking to move additional muscles if all you can do is walk. You will benefit more from 30 mins gym on the machines than just from a daily walk. Also, don't underestimate housework. It apparently burns 14 calories just to make a bed ☺ . My house is much cleaner since I perceive housework as cardio.



AnnaGrowsAMustache

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Re: Exercise for fat people?
« Reply #127 on: November 15, 2018, 04:48:40 PM »


walking is great for general fitness but does not burn that much fat. Try nordic walking to move additional muscles if all you can do is walk.

That's incorrect. Fat burning needs a lot of oxygen. The moment you develop an oxygen debt, ie, you're puffing, you're burning blood sugars. This is why runners 'hit the wall'. It's when they exhaust the easily available blood sugars. This is why they carboload before a race. The fact is that walking and running move the same mass the same distance. The fact is that simple walking will build muscle mass if you're unfit. The fact is that walking uses the largest muscles in your body and will help with circulation, gut health, balance and a range of other things besides weight loss.

But the more important fact is that DIET is everything. You can't outrun a bad diet.