If you are obese you may begin to feel helpless, as if nothing will shed those extra kilos that have piled up. Dieting is hard, cardio is hard, weights are hard and you may begin to wonder if it’s even safe to perform these exercises with the amount of strain it seems to put on your body.
Actually weight training is not only safe it is very beneficial for anyone who may be obese. This article explains why.
If you are new to training with weights it may be best to consult with a trainer so they can keep a watchful eye on you, give you advice and prevent any injuries that could occur. It always a good idea to start of slow, especially when your body isn’t used to strenuous activity. But be assured that in a gym environment you are pretty safe and there are many experienced trainers and lifters that can help you if you have any issues.
Before starting any new training exercises it is also good to consult with your DR, they can give you the best advice on limitations and a pace to start at.
Lose fat not muscle
When many of us think about losing weight we immediately assume diet and cardio is the key, but actually diet and weight training will activate your metabolism faster than cardio alone and will help your body to loose fat rather than muscle and bone. When we start a diet and cardio plan only about 60-75% of weight that we lose is actually fat, the rest is muscle and bone. This is where weight training becomes very important. Weight training can help to preserve muscle and bone so that 85% of what you lose is actually fat!
A key component to our slowing metabolisms is muscle wasting, which can begin from as early as our 20’s. This means that the stronger our muscles are the faster we can actually burn calories. Weight training will also keep our metabolisms high for at least 12hours post training which burns further calories.
Lower your risk
People who are obese either have or are at high risk for various diseases and health conditions that can be greatly lowered with weight loss. Cardiovascular disease, diabetes, certain cancers, high blood pressure, high cholesterol, sleep apnoea and asthma are among some of the issues that can arise with obesity. The safest way for an obese person to lose weight is through healthy eating and weight training. When an obese person starts to lose weight they will notice symptoms that they may have had before start to diminish as will their risk of the about health issues. Weight training will also prevent us from falling victim to injury, we not only grow stronger muscles with lifting, we also grow stronger bones.
What about cardio?
Cardio involves a lot of high impact activity such as running, jogging, jumping and skipping. These exercises can cause injury to an obese person, especially in the knees and ankles. However cardio is good for your heart, lungs and can help with weight loss and therefore is still beneficial for an obese person. For an obese person low impact activities are best, try using an elliptical machine or even swimming.
With the benefits of weight loss, better physical appearance and lowered risk of disease, weight training is an excellent choice for obese people who are ready to start their weight loss journey.
It will be tough, it takes time but if you’re ready to put in the hard yards then getting to a safe and healthy weight is possible.