The problem with the whole concept of weight loss; or fitness for that matter, is that there is no solid and defined place to start. Say I weigh a 100 Kgs when I should be 70, where do I begin to start losing that dead weight? People tend to get very self-conscious about how they will be perceived by society, and in that quaint thinking, gain another kilo rather than losing it.
One thing that you need to remember, is that weight loss starts with YOU!! If you lose weight, it’ll only be good for YOU, if you don’t, YOU will be the one with heart problems. So to care more about a third person’s opinion is just as good as crying about demonetization; absolutely redundant.
But maybe, by taking a closer look at why we feel so self-conscious, might help us eradicate the fear that stops so many people from ever joining a fitness studio.
In Maslow’s hierarchy order; self-actualization is the highest need that we as humans need to fullfil to feel contented. So when you are extremely overweight and go to the gym, and look at yourself in the mirror, you come face to face with the fact that you are physically not what you are supposed to look like. You’ve been stuffing your face with junk food, and now it’s come to bite you back in your ass. So the sense of guilt, overwhelms your capability of rational thinking and you never even attempt to start your work out; because you’re too conscious of how you look.
The human body was originally meant for hunting and gathering, which means it’s meant to be fit. Not fat, not muscular and vascular, just fit. So that guy you see admiring his 8-packs in the mirror; from nature’s perspective, he’s just as weird and unnatural you are. If you think you look fat, and weird, and people will think badly of you, you need to understand that the same applied to that guy!! So sitting holed up in your house, because you got scared of some fitness freak is the stupidest thing that you could possibly do. You think you’re the only one who people will look at? Don’t you think they’ll judge that guy more; after all he’s planning on taking part in Mr. World, and spends Rs. 50,000 on his diet alone every month!! Don’t you think people will talk behind his back, just as much as they will yours? That doesn’t seem to stop him from fighting for his goal, so why do YOU??
So say you do get over your fear, what to do next?
The first step to fitness, and especially weight loss, is your diet. I have talked about this earlier as well, you already have energy reserves, as your fat, and you need to decrease your input and increase your output. The best way to do this is to figure out what diet works for you best, exclude all processed food, and stick to all natural ingredients.
Second, calculate your heart rate for which your body will burn fat. You can see that from the table below.
Then pick one exercise that you like, and start doing it for half an hour every day.
A lot of us don’t have heart rate monitors, so a good intuitive way to find out if your heart rate is in the given target area, is that it should be difficult for you to breathe and talk at the same time. If that is the case, keep it up for 30 minutes every day, and you’re off to a great start!!
Work to build your core in the gym. Exercises such as push-ups, pull-ups, planks and burpees are great to build a strong core and lose fat. Start slow, do as many as you can, no matter how less you think they might be, then slowly push yourself to do one more than you did the day before. Slowly build your endurance, and start to work your way up.
Try out things like Zumba and wall climbing, both of which require strong core strength. Experiment a little bit and have fun with it.
Most importantly, have fun while trying to be fit, because if you loathe your workout, there is no point in doing it at all.