If you’ve gained a lot of weight and gotten out of shape, join the club. It happens to many people, so don’t beat yourself up about it. Criticizing yourself just causes stress — and being stressed out makes it harder to lose weight. Instead, use it as motivation to get back into the fitness groove. Here’s how to lose weight when you haven’t been to the gym in a while:
Ease Back Into Exercise
If you haven’t been exercising much lately, don’t just jump back in at the level where you were before you fell off the exercise wagon. Your muscles aren’t as strong as they used to be. A good rule of thumb is to start by doing about half of what you were doing before. You can build up slowly from there.
Set Reasonable Weight Loss Goals
Setting goals is important to keep yourself on track. Your exercise and weight loss goals should be realistic and achievable because that sets you up for success. Achieving a goal makes you feel good, which motivates you to keep on going and to work even harder.
Review and increase your exercise goals at regular intervals. Make changes gradually. The sweet-spot in goal setting is a goal that is challenging enough to be interesting, but achievable enough that you feel confident that you can reach it.
Have Realistic Expectations
Imagine that a fairy godmother came along, waved her magic wand, and you instantly lost all the weight you gained and got back all your strength, muscle tone, and stamina. Well, that’s not going to happen. That’s why fairy godmothers live in fairy tales, not in real life.
But when you set your weight loss expectations at a realistic level, and you combine those expectations with reasonable exercise goals, something even better than magic happens: you start to see steady progress. The weight will start to melt away over time, your strength will come back, and you will have the joyful experience of knowing that your body is getting stronger every day.
Make Exercise Fun
You are far more likely to stick with an exercise program if you enjoy what you’re doing. If you are not sure what kind of exercise would be the most fun for you, then give yourself time to try different things. Joining a gym that offers many different exercise options makes it easy to see how you feel about different kinds of fitness activities.
Whether you want to walk, run, swim, lift weights, or take a fitness class, the more excited you are about your fitness program, the better. Taking a class is a great low-commitment way to try out different types and levels of exercise.
Get a Personal Trainer
Getting back into shape after you’ve gained a lot of weight is challenging. It’s much easier when you have help.
A great personal trainer can make a world of difference. The trainer helps keep you motivated, teaches you proper form, and guides you on your journey back to fitness every step of the way. He or she is your coach, cheerleader, and teacher all rolled into one enthusiastic person.
Focus on Your Total Well-Being
You may not realize it yet, but this is an exciting time for you. You have made a new commitment to get back in shape, and that commitment will change everything. Doors will open for you that you didn’t even know existed. When you work on your fitness, your weight loss, and your mental well-being all at the same time, amazing things will happen.
Texas FITT is a friendly neighborhood gym and fitness center in Arlington, TX with amazing personal trainers, fun classes, and state-of-the-art equipment. If you’re ready to lose those extra pounds, contact Texas FITT today.