total gym workouts for obese people
Total Gym Workouts for Obese people
What kind of workouts should people do who really want to change? one of the key factors that I have witnessed when I was training people was boredom. Same old lame cardio for 70–80 minutes day after day gets really boring. Thats the reason I came up with 10 minutes Workouts.
Before I give you a exercise for obese people. So Here’s a plan of attack on the fat for you.
First Step : Add mobility into your life.
If you are obese then chances are your body won’t be able to handle most of my workouts. Whatever you do, find ways to get mobility in your life. That means you have walk whenever possible. Walk at least 30–40 minutes per day. Don’t worry, We’ll add much fun activities in later steps.
Second Step : Eat clean.
I wrote a post about eating clean, read this 10 tips & last diet plan you’ll ever read. I’ll give you few more articles which I wrote to get you started.
Read about How to boost your metabolism.
Before you start any plan (goal setting 101).
Women : Train like men, if you want lean body.
Third Step : Create a Journal
Journal your activities, your nutrition plan everyday with every detail. You should write down
- What are you eating?
- When are you eating
- What kind of mobile activity did you engaged in?
- What kind of thoughts are coming to mind?
- What do think of yourself?
Why all this? this is a chance to get to know yourself, your own thoughts. Specially when you started to go underchange you’ll have some feelings, it’s time to let them out.
For people who started to change internally & externally will have some sort of fear, sckeptism. It’s time to let it all go.
Fourth step : Workout for You.
Obese people need to get stronger & use resistance training to build muscle so they can do cardio type events. Building muslces will boost your metabolism and help you burn more fat. Here’s more realistic plan :
Week 1 : 40 minutes of fast walking every day
Week 2 : 40 Minutes of Fast walking for 4 days
2 Day bodyweight workout : Lunges, Squat, push up (do as many reps/sets you can)
Week 3 : 40 minutes of Walking for 3 days
2 Day bodyweight workout : lunges, squat, pushups, step up (on 15 inch platform). Do as many as you can.
1 Day sprint training (or 1 day beach training) : You’ll start running (or sprinting) 100 m as many times as you want. If you dont’ have beack, you can try Hill running.
Week 4 : 40 minuts of walk X 3 days
3 day sprint training on beach/hill : 100 m sprints as many as you want.
This is not a complicated program at all. But this will help you get back in exercise shape in 4 weeks before we can really go for some of my power programs.
This is very moderated workout for you for next 4 weeks, I’ll add more weeks if you want. Or additionally you can just email me for more ideas.
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