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Are you very overweight and want to lose weight, but are you ashamed of going to fitness club classes? Here are 10 practical tips to get you started enjoying group training. You will learn from them, among others How to overcome the fear of the opinion of others, what activities to choose and what to wear in order to feel confident and comfortable during exercise.

It would seem that places such as a gym or a fitness club are designed for overweight people and people suffering from obesity who want to lose weight. Yet, fear is still multiplying in the minds of many: Will I be fine? won't others look at me askance? Will I not fool myself in the eyes of thinner people? There is a stereotype that this type of activity is attended by beautiful, athletic people themselves, who look disrespectfully at every overweight or obese person.

All these doubts and false beliefs mean that instead of just going to training, we create black scenarios in our head and endlessly postpone the decision to sign up for classes. And from here it is only a step to a complete resignation from physical activity.

This guide will help you change your attitude towards exercise in a larger group and give you some practical tips on how to feel confident despite being overweight.

Don't worry about the opinion of others

The first and most difficult barrier that prevents obese people from joining a fitness club is the mental barrier. You think: "I will definitely not be able to do it, I'm too weak", "I will look stupid while exercising", "others will laugh at me". You are so afraid of others' reactions to your appearance that you assume in advance that you will not enjoy exercising and that you will feel bad while doing it. If you don't stop thinking like that, you won't move on. How to do it?

You need to be aware of a few things that you may not know that may verify your thinking:

  • people don't really care what you look like- they don't care because they are usually so focused on their body that even if they look at you, they do it it is unknowingly, possibly out of curiosity rather than in an attempt to offend you. It is a natural reaction - they look because you are someone new to their environment. After a while, most of them focus alreadyonly by following the instructor and not paying attention to others until the end of the class.
  • people cheer you on- although they don't say it out loud, most people admire and cheer those who struggle with their weight through exercise despite their weight. They don't see you as fat, but as someone who works hard, has a clear goal and is determined to achieve it.
  • everyone started from scratch- maybe this slim girl who exercises in the first row and whose figure you envy, also had a problem with being overweight in the past? Remember - everyone, regardless of their starting weight, had their first time at the gym or in a fitness club. And he was probably just as stressed as you, had similar problems and questions. It is only natural that during the first class you feel insecure and make mistakes - other participants must understand it, because they were "new" themselves.
NOT for obese people in fitness clubs

The blockade against training in fitness clubs is experienced by as many as 25% of regular exercisers. All because "everyone compares and judges from all sides". This is especially true of overweight or obese people. Their view is not accepted by almost every 5th regular visitor to fitness clubs, according to research on the motivation of Poles to exercise, commissioned by the ZdroFit gym network. Almost every third frequent visitor meets mocking glances at the club. As many as 21% of them have felt that they do not fit this place due to the lack of designer clothes.

Replace shame with motivation

Are you ashamed to exercise in front of thinner people? Convert shame into admiration and use the sight of these people as additional motivation. Think that their figure is probably the result of long workouts that you are just starting. Instead of saying to yourself "I will never be as slim as she", challenge yourself: "In a year I will look like her".

Select the appropriate classes

If you know what type of exercise you enjoy and give you positive energy, choose activities that will allow you to do them. Don't follow fashion blindly - while tabata is effective at burning fat, it puts a heavy strain on the heart, which is why it is not recommended for obese and overweight people at all. Swimming is also slimmer, but if you hate water, don't push yourself into it. Choose a sport that you feel comfortable in - even if it's Pilates with little weight loss, you'll make a better choice than doing something you don't feel like doing at all. Thanks to this, it is more likely that you will keep your training regularly and not get discouraged after a short time.

If you don't have a favorite disciplinesports and you are hesitating what will be best for you, choose those designed for people on a slimming basis. It can be fat burning, i.e. exercises with energetic music, which will additionally relax you and let you forget about complexes. Spinning (indoor cycling), a typical cardio training session that allows you to burn a lot of calories, also brings good results.

This will be useful to you

Best activities for overweight and obese people

Here is a list of activities and workouts that help you lose weight and are safe for your joints and cardiovascular system:

  • swimming
  • aqua aerobics
  • spinning
  • exercises combined with dance (fat burning, zumba)
  • cardio machines (cross trainer, stepper, exercise bike)
  • pilates

Come to class in the morning

The choice of a specific facility also has a lot. If you are concerned about the glances of other people, choose a club that offers classes in the morning. Of course, not everyone can afford such a solution, because many people start work early, but if you have such an opportunity, sign up for classes before noon. As a rule, groups at this time are smaller and the atmosphere is more intimate.

Don't be afraid to ask for help

During group classes, focus primarily on correctly imitating the instructor's movements. If you have difficulties with performing an exercise, don't be shy to ask for help - this is what the teacher is for, explaining your doubts and correcting mistakes.

When choosing to train yourself in the gym, ask your instructor to show you how to exercise on the various machines. The best solution is to buy 2-3 meetings with a personal trainer, who will advise you in detail how often to exercise, in how many series, how many repetitions and on which devices.

Invite your friend to practice

If you have a friend who also wants to lose weight, sign up for classes together. You will feel more confident and you will get used to the new situation faster. The companionship of the other person will surely distract you from any critical thoughts about yourself. Exercising with two is also a good way to control your motivation - this way you both will feel obligated to participate in activities and it will be easier for you to mobilize yourself for the effort.

Learn the rules of fat burning training!

Start practicing at home

For overweight and obese people who have not exercised at all, starting to be active suddenly can be too abrupt a change. Their bodies are not used to exercise, the musculoskeletal system is weak, and so is the condition. In such a situation, it is worth itinitially strengthen bones and joints and increase efficiency to avoid overtraining and possible injuries later. For this purpose, you can exercise for 2-3 months only at home, using an elliptical cross trainer, stepper or stationary bike. These devices are safe for the joints and are very effective in reducing body fat. For example, a person weighing 90 kg in an hour of exercising on an elliptical cross trainer can burn up to 500 kcal. It is only important to keep your heart rate in the fat burning zone during training, which corresponds to 60-70% of your maximum heart rate (HR max).

Complete the outfit

The right outfit for fitness can mask some of your shortcomings and thus increase your confidence and make you feel more comfortable. If you have a "big" figure, avoid tight-fitting blouses and leggings. Tracksuits with slightly flared legs will work better for the bottom, and a simple t-shirt with a loose cut with a larger neckline at the top. Color also matters - avoid bright colors and shades of white that optically enlarge the figure. Choose T-shirts and pants in subdued colors - gray, black, navy blue. Also remember about good quality fitness shoes, which, unlike your outfit, can be colorful and bright.

Pack a fitness bag

Be sure to pack the most necessary accessories that you will take with you to fitness. Not only a large bottle of mineral water and a towel will be useful, but also cosmetics with which you can easily refresh your appearance. It is worth taking with you thermal spray water, which will cool the body and soothe blushes on the face. A good solution is also wet wipes to wipe sweat both during and after training.

Practice with headphones on

Take a portable music player with you when you go to the gym. Your favorite melody will not only put you in a good mood and energize, but also isolate you from your surroundings. This will make it easier for you to focus on your exercises. Of course, this only applies to training in the gym - in the case of group classes, focus primarily on carefully listening to the instructor's instructions.

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Category:

Slimming