"Am I too fat to work out?”
It is a question I am asked often, and one that always catches me off guard. My answer is, “We’ll figure it out.” At Planet Fitness, many of our members have never joined a gym before and are at an age where they’ve become accustomed to a sedentary lifestyle. As fitness trainers, we don’t expect clients to do a complete 180 overnight, but with the right guidance and desire to learn, significant strides can be made.
According to the Obesity Action Coalition, people are classified as severely obese if they are more than 100 pounds above their ideal weight or have a BMI greater than 40. The road to fitness for the severely obese is full of challenges, and perhaps the biggest hurdle to overcome is the mental one. Fitness centers can be intimidating, even for an experienced exerciser. There are people lifting heavy weights and running 7-minute miles on the treadmill, making it easy to focus on your limitations. What I recommend is trying out a few different fitness centers before committing. You need to find a place that is welcoming and free of judgment. Comfort is essential to future success.
One of the first questions a severely obese client often asks is how long will it take to lose a certain amount of weight. The important thing to remember is that consistency leads to sustainability and that there is no simple answer to that question. It is common for people to push hard in the initial stages of an exercise regimen, lose a bunch of water weight, hit that first plateau and ultimately get discouraged.
It is a fitness professional’s job to keep things in perspective and not push our clients too hard, too soon. One of the biggest challenges with any client — severely obese or not — is keeping him or her motivated. That is accomplished by making workouts rewarding and setting attainable goals. There are few greater feelings than pushing yourself to your physical limit and reaching what you previously thought was an unattainable milestone.
A licensed fitness trainer will likely encourage prospective clients to visit a doctors prior to beginning a workout program. Be ready to answer questions about any injuries or chronic issues that prevent you from doing certain exercises or making particular movements. Many severely obese individuals are limited in the types of exercises they can do, at least in the initial stages of weight loss.
For example, certain treadmills have a weight capacity and offer their own set of challenges for people with chronic knee and back problems, a condition that afflicts many individuals classified as severely obese. Alternative machines such as stair steppers, recumbent bikes, elliptical machines and others allow the individual to make significant strides. One more thing to keep in mind: The physical capabilities of severely obese individuals vary greatly, and trainers must not make premature judgments based on appearance. I’ve seen 350-pound men move with the speed and agility of somebody half their size.
For severely obese clients, we also recommend resistance and weight training as a complement to cardio. It is a common misconception that lifting weights piles on the bulk. Every workout routine should include some form of weight-resistance training, whether it is with free weights or strength-training machines. Resistance and weight training reduces fat and boosts metabolism. Knee and back problems tend to subside as the weight comes off, enabling clients to do a wider variety of exercises.
Whether somebody is training to compete in the Olympics or to just live a healthier, more active life, everyone’s goals are equally important. As fitness trainers, we celebrate every achievement because even the smallest steps represent progress toward the ultimate goal. And once that ultimate goal is reached, whether it’s losing 100 pounds or running a 5-kilometer race, the work is not done. Starting a workout program is about creating habits that promote health and wellness. It is far from easy, but the rewards will last a lifetime.