Training the obese presents it’s own challenges.
By not being used to being active, the obese tend to have a lot of excuses as to what they can’t do.
If they didn’t grow up playing sports everything is perceived as impossible pain.
Giving them the benefit of the doubt, here’s what they must do physically at square one, alongside dietary improvements :
•holds/postures
•walks
I want my client to truly make change. I want them getting into healthy habits that they’ll keep for life.
So they’ll be doing this daily.
Start with a little, and we’ll build them up.
Day 1 in the morning they’ll walk 2½ minutes out, and back. A 5 minute walk.
At some point in the day they’ll do a series of holds and postures, with little movement, covering the whole body.
Day 2, we have the client do a little longer on everything.
As weight is dropped, and strength is gained, calisthenics are implemented. Some running mixed into the walks after the walks are sufficiently long, and weight has been dropped.
I’d advise outdoor as preferable to indoor. Down the line the walking will transition to roadwork in the old school sense, moving with varied pace, and some stops to do a calistenic exercise.
The advantage of the obese is that there’s a good chance that a lot of strength is going to be there when the excess fat is lost.
Everyone has their strengths and weaknesses. You don’t move around under your own power while obese without some decent muscle strength in there.
With increases in movement better eating comes naturally, I’d likely not be too restrictive to start, just limit eating to meat and vegetables.
Most people can be a healthy weight within a year, less when driven.
There are many impressive transformations.
You only don’t lose weight because you’re not moving towards it.
Honestly work towards it, you’ll get there.
I’m rooting for you.
-J