How to Start a Fitness Regime When You’re Overweight

(Last Updated On: August 3, 2018)

Hmm! What’s going on with my body? I look in the mirror and there seems to be more of me. My pants don’t fit like they use to and my stomach seems to be inching outward. I haven’t been able to see my feet in a while. When I sit on the bus seat, no one can sit next to me because there is no room. You know now that I think about it; I have been really short of breath lately. It’s getting harder to move around and it seems like I get tired a lot faster than I use to. I can’t remember the last time I climbed up a flight of stairs. I wonder if the dizzy spells and severe chest pains are something to be concerned about? You know the doctor said my cholesterol and blood pressure were through the roof yesterday during my physical. He also said that now I was over 40 my weight was dangerously high. I am up to 295 lbs now and is this the most I have ever weighed and I think the doctor said I gained 100 lbs in the last year. He also said I increased my chances for a heart attack or stroke by 50% mainly because of the weight gain.  

The types of stories are happening all over the world these days. They really aren’t funny and this could cost a person their health and they could be putting their lives literally in danger. The above story is a non-fictional tale but it is a classic example of someone gaining too much weight and becoming excessively overweight. So what does a person do who is in this set of circumstances? He needs to change his eating habits and he needs to put himself on an exercise regime to melt those pounds off. You see if you don’t watch you are eating and if you aren’t committed to some type of weekly exercise program you could put your health at serious risk. The weight will sneak up on you and you may not even notice those subliminal pounds attaching themselves to your body. You had to work to put the weight on now you are going to have to work hard to get rid of that excess baggage. Don’t lose heart because you can do it! Start off taking baby steps and before you know it you will be running with your fitness regime. Let’s get started.

Tips to get You There

Pinterest Pinups

Go to Pinterest and find some beginning exercises that look interesting to you. Then print out the routines to the exercises and figure out what you have to do on a weekly basis. Then follow the routines on a weekly basis and you will begin to see results. Persevere and don’t get frustrated with your lack of progress or the lack of progress youthink you are making. You will start losing weight if you stick with the fitness regimen. A person lost 45 lbs. using this method.

Run it Off

This suggestion came from a person who maintained a 60 lbs. weight loss by setting easy goals. She went from sitting on the couch to running 5K run/ walk community marathons. She would pay for the event and put the event on her calendar. These two methods would keep her motivated and on track to reach the goal of running in that 5K run/walk community marathons. Or she said you could try a color run and she said she started out by easing into the marathons and gradually worked out so she could complete the races.

Count the Cost

This a very simple but effective plan. Yes, gyms and healthy foods can be expensive but it you don’t make the changes you will be spending a lot more money on prescriptions to monitor chronic health issues due to obesity. So start working out and cut out eating out at fast food restaurants or at least cut way back. Plan out healthy meals and watch those calories fall off. This will certainly translate to a significant weight loss. Don’t forget to buy that gym membership and start working out on a regular basis. Change your diet so you will be consuming healthy foods on a daily basis as well. Would you rather spend the money on prescription drugs or a gym membership?

Variety is the Spice of Life even When you are Exercising

Variety is the Spice of Life even When you are Exercising

What we mean here is that you can follow different forms of exercising to keep yourself from becoming bored. Pick out a series of fitness programs that you will enjoy doing. It’s said the human body is a remarkable machine and can adapt to different forms of exercising easily.


Walking is one of the most relaxing ways you can engage in to lose weight. Start out easy and build up to your set goal. It’s recommended that you add 500-1000 steps a week. Walking is critical to maintaining any type of weight loss. Get out there and walk. There are many  phone applications you can download to track your progress.


Swimming which is a low-impact exercise is very effective in getting the weight under control. You involve your upper and lower body in swimming and you use every muscle in your body to swim. It’s fun and relaxing and no one needs to know why you are swimming. Start swimming laps on a daily basis and you will start losing weight. Jump in there!


Jogging will not benefit larger people. But it’s a very popular and healthy form of exercise. You can also jog for free and you can cover a lot of ground in a short period of time. It will definitely help you lose weight. It’s very stressful on the bones and joints and if you don’t want to jog you can always run in place. You will also place a lot of stress on your bones and joints  running in place. You must stretch out before you either jog or run in place this is essential.

Cardiovascular Equipment

This is a very popular form of exercising these days. You can go to your local gym or fitness center and work out on their cardiovascular equipment and most of these workout places will have a wide selection of equipment to choose from. Treadmills, rowing machines, elliptical trainers, and stationary bicycles are just some of the options available. But for some people going to a public place to workout can be too overwhelming. If is the case for you then you can by fitness equipment and exercise in the privacy of your own home.

Practical Weight Fitness Exercises

Check out the following two weight lifting options. If you follow the different set of exercises in the weight fitness regimes you will lose weight and build your muscle mass.

Program 1

Barbell Incline Bench Press Medium-Grip

  • 2 sets of 8 reps
  • 2 minutes rest between sets

Leg Press

  • 3 sets of 8 reps
  • 2 minutes rest between sets

Wide-Grip Lat Pulldown

  • 3 sets of 8 reps
  • 2 minutes rest between sets

Leg Extensions

  • 2 sets of 10 reps
  • 1 minute rest between sets

Side Lateral Raise

  • 2 sets of 10 reps
  • 1 minute rest between sets

Standing Calf Raises

  • 2 sets of 10-12 reps
  • 1 minute rest between sets

Exercise Ball Crunch

  • 3 sets of 15 reps
  • 30 seconds rest between sets

Seated Band Hamstring Curl

  • 2 sets of 10 reps
  • 1 minute rest between sets

Program 2

Barbell Bench Press – Medium Grip

  • 2 sets of 8 reps
  • 2 minutes rest between sets

Barbell Squat

  • 3 sets of 8 reps
  • 2 minutes rest between sets

Bent Over Barbell Row

  • 3 sets of 8 reps
  • 2 minutes rest between sets

Dumbbell Lunges

  • 3 sets of 10 reps
  • 2 minutes rest between sets

Dumbbell Shoulder Press

  • 3 sets of 10 reps
  • 2 minutes rest between sets

Barbell Curl

  • 2 sets of 12 reps
  • 1 minutes rest between sets

Seated Triceps Press

  • 2 sets of 12 reps
  • 1 minutes rest between sets

Hanging Leg Raise

  • 2-3 sets of 15 reps
  • 1 minutes rest between sets

More Hot Fitness Tips

Look who is Watching

Oh no I am so embarrassed because I look like a beet. All these people are staring at me as I workout. I am making such a fool of myself. But you decide to bear down and keep working out so you can reach your desired weight loss goal. You realize that if you don’t workout you you will never realize any results. So, you settle down and begin your workout and beginning seeing less of your body as the weight begins to burn off. You realize that no one was looking these months. The point is don’t worry about people watching you because they are too worried about people watching them.

You are Overweight you can’t Work out with Weights     

There is a sad but common misconception that overweight people cannot work out with weights because they need to burn calories during cardio. Weight lifting doesn’t burn enough calories to help overweight people lose weight effectively. Supposedly, if do engage in long bouts of cardio only you will lose weight but you will lose muscle as well. But the reality of weightlifting is if you want to to lose weight over an extended period of time; you must immerse yourself in a long-term weight program. Other benefits of weight training are increased strength, muscle mass, and it keeps you motivated as you see quick gains in strength. Also overtime you will see greater muscle mass. When the muscles are strengthened, it allows the body to move around with less difficulty and it reduces joint pain.  

Start Exercising out of Self-Love not Self-Loathing

One account recorded that a woman went into depression during pregnancy. She couldn’t exercise out of self-love so she decided to exercise out of love for her baby. But she said try and exercise first out of self-love not self-loathing. But if you can’t exercise out of self-love than exercise out of love for someone else. So, a big first step in exercising if you are overweight, is to do it out of a healthy motive not a poor one.

Now is the Day

The first step is to start exercising today and don’t put if off another minute. The longer you put it off the less you will be motivated to take that first step and get out there and start your fitness regimen. So, if you are overweight and you need to lose weight than get out there right now and start your exercising.You won’t lose weight sitting around thinking about exercising you have to get out there and start working out. You can do it!

You will Feel Better

There was an example of a lady who became very ill with lupus. The first 8 years were very rough for her and she had to go through extensive prednisone therapy (Prednisone is a corticosteroid.  Prednisone is used as an anti-inflammatory or an immunosuppressant medication.) which resulted in her gaining 60 lbs. She was 5’4” and weighed 215 lbs. She started exercising routinely and she lost 60 lbs. She is now at a  healthy 154lbs. And she now takes minimal medication and the lupus symptoms have become rare. She owes this turnaround to healthy eating and becoming a gym rat. So the point is start some kind of a fitness regime if you are overweight so you will feel better.

Make it a Group effort

In other words if you aren’t ready to be baptized in fire joining an advanced exercise class then join a beginners exercise class. Working with a group will help you stay motivated and you will not be self-conscious about how you look or what your exercise form looks like. One person who joined a beginning exercise class (now teaches beginning exercise classes) lost 100 lbs. And is still going strong. If you don’t like to training by yourself than a beginning training class is for you. Get out there and join a class and start losing that unwanted weight.

Cool it on the Calorie Reduction

This is not to say say you shouldn’t cut calories from the beginning of your fitness regime. What is being said here is don’t cut calories excessively and then start a rugged exercise regime at the same time. But it’s suggested to start a fitness regime and then slowly cut out the calorie intake otherwise if you cut out too many calories and start doing heavy exercise it will be a big shock to the body. You will end up quitting everything you are trying to do to make yourself healthy.

Add One Minute a Day  

This is to say that you shouldn’t go out the first day and walk 100 miles. But to keep yourself motivated maybe start out on a treadmill slowly. Add one minute a day to your treadmill walking time and you will gradually build up your exercising time. This way you will lose weight, se the results, and feel like a success instead of a failure. Plus you don’t give up working out.  

Hire a Personal Trainer

This could be an expensive proposition. But if you are willing to dish out the money than a personal trainer is the right choice. You will learn about right eating and exercising hiring a personal trainer. The person who shared this tip is a personal trainer. To motivate her students she show them pictures of when she was way overweight. Now, she has lost a lot of weight by walking short distances then she added two miles to her daily walk. Gradually, she worked weight training into her fitness regime and learned how to eat the proper food portions. She is able to teach others from her own journey.

Find a Comfortable Gym

This tip boils down to that you find a gym you are comfortable in. Then you will feel like you belong and you will be motivated to keep working out and lose that weight. One formerly overweight person shared they went to a gym that catered to “pretty people”. The person felt like a duck out of water there so they switched to a gym where the people looked normal. They now felt like they fit in and they began a fitness regime and they have lost a ton of weight.

You see getting started in a fitness regime

Weighty Conclusion

You see getting started in a fitness regime really isn’t that hard. You need to decide you are going to start some type of exercise regime and start by taking baby steps. Discipline yourself to exercise at least 3 to 5 times a week for at least a half hour. This is your ultimate goal. Start out slowly at a level you feel comfortable with and then work up to a more intensive fitness regime. We have offered a number of tips to help you get started on a road to emotional and physical health. Pick an option that fits your goals and personality and get to it. You will be glad you did especially when you look in the mirror and you don’t recognize the reflection staring back at you. It’s a newer, slimmer version of yourself !  

Written by Irina Radosevic MD
Irina graduated from the University of Belgrade, School of Medicine as a Doctor of Medicine (MD) and spent over 3 years working in the Clinical Hospital Center Zvezdara, in the Department of Emergency Medicine. She also undertook a postgraduate in Cardiology from the same University and had previously worked for over a year as a Physician and Nutritionist Dietitian for the Fitness club Green Zone. She eventually left her chaotic but fulfilling job in the ER to pursue her passion of writing, travelling and mountain climbing which has included writing a first aid course for the alpine club of Belgrade. Irina currently works as a VA for PintMedia focusing on medical and travel writing. Feel free to connect with Irina on LinkedIn and FaceBook. Her CV can be seen here.