Starting Exercise When Out of Shape: A Guide to Fitness Journey

A person can gain weight due to several reasons such as childbirth, stress, underlying health issues, and much more, then comes the guilt of watching everything you eat and not fitting into your old clothes.

But don’t worry, today we will guide you on your journey to starting exercise when out of shape!

Any individual can achieve milestones if there is self-compassion deep inside them. Getting back into shape is an arduous task that only a staunch fitness freak can understand.

The number of hard workouts, a stringent diet, and a new routine are something that has to be followed in a disciplined manner. Let’s delve in!

1. Tips for Starting Exercise When Out of Shape

Physical and mental health plays a vital role in keeping our body system moving. Let’s move forward and inculcate an exercise routine in our daily routine!

1.1 Motivating Force

The only person that can be your friend as well as foe is only you. If you set goals and have the fire and desire to make magic happen nothing can beat your spirit and charm.

Keep in mind that positive achievements require time to happen. Be your motivation set achievable goals according to your current fitness level and stay consistent with it.

Listen to your body and the first and foremost thing you will need is motivation to start your fitness journey.

Once you are motivated to build habits for your well-being in daily life you will be so happy and love yourself more. Train your mind to stay motivated and focused once you decide to exercise.

1.2. No Right or Wrong Time

No one is ever too old to start exercising and working. Physical activity should be included in everyone’s daily routine and exercise is meant for all of us. It will only return you with a lot of satisfaction and joy, so choose the exercise program according to your fitness.

Never find any excuses and keep the fire inside You always ignite and be passionate about your fitness routine. You can start living a healthy lifestyle since childhood and inculcate those habits in your children as well.

1.3. Time Table

Giving at least 60 minutes of your daily routine to your body is not considered as being selfish but a necessity that everyone should do.

Set up a proper timetable according to your weekly routine and incorporate regular exercise. Early morning exercise or any physical activity is considered superlative to kickstart your day off.

Following a balanced exercise routine¹ can instantly give rise to your energy levels. Gradually build a weight loss exercise routine in your lifestyle and sure shot you will see visible outcomes within 30 days.

1.4. Speak with a Medicinal Consultant

If your mind is in a demented state and do not know what to do next the quick solution is to talk to the doctor. He will diagnose your body to check for any cardiovascular disease² or any underlying ailments.

After the body check you can go ahead and consult with the dietician and health expert, it is always advisable to start your fitness journey after a proper examination of your body to avoid any serious injuries.

1.5. Do What You Love the Most

Exercise is not punishing yourself it is the golden reward that will be beneficial for you in the long run. Do not be intimidated if you newbie in this field.

There are a lot and a lot of remedies and exercises to lose weight it is just not restricted to only weight training.

You can always choose from the exercise which you are comfortable with. It may be walking, running, cardio exercises, yoga, zumba, pilates, and power yoga.

There is no need for any special equipment to start any workout and to get in shape, doing what you love the most will be the most beneficial stuff for your body and mind.

1.6. Download Fitness Apps

In the fitness realm and with more people focusing on leading a healthy lifestyle. Various fitness apps are being launched by fitness coaches and celebrity trainers to take your fitness routine to the next level.

There are proper types of exercises and workout plans available in the apps, you can also invest in the paid version if you are serious about the fitness journey.

If you are too shy to go out and do a workout this might be the best investment you can make in your own home space to get back into shape. Just grab some comfy workout clothes, a dumble set, a yoga mat, and training shoes to start your home workout routine.

1.7. Walk in the Nature

If nothing works in your favor nature is the best healer, you can go for a walk in a local park or near the seaside. The calm atmosphere will give you inner peace of mind to help you stay motivated with more energy throughout the day.

Pamper yourself in a quick walking exercise routine and enhance your fitness levels to stay consistent and fit forever. A quick walk is all you need to let your worries go away.

1.8. Focusing on Diet and Healthy Eating

We are all aware of what healthy eating can do to our bodies. Not only does it energize our body but also gives our skin the radiant glow that we all crave.

Eating good food and a balanced diet is the key to reduction in your body weight. I know at times it is really difficult to control your food habits, but at your own pace, try to limit your food intake.

Choose healthy alternatives like instead of fried foods opt for baked or boiled stuff. Induce your diet with a lot of salads like, cucumber, sprouts, carrots, and veggies.

Replace wheat with other gluten-free options and rice with brown rice. This simple yet small step gives you dynamic results in the long run, try to include milk to improve your bone health as well

If you exercise or do walking for 2 hours a day but at the end, you munch on unhealthy food items you will not see any results of your hard work in the gym.

1.9. Personal Training

Sometimes even if we work hard we do not know the correct forms and posture while doing the exercise. This might result in serious injuries to your body.

If you are a complete beginner opting for personal training is recommended so that you can focus correctly on your workout.

They are trained professionals who can guide you correctly with the best exercises according to your body weight health, and capacity.

You will always have their back when you feel low and demotivated at times when you do not want to work out and just chill at home and watch TV.

The best thing is that you can work out according to your time and schedule and they can also educate you about the specific muscle group with detailed attention.

Exercising along with the personal trainer will get your body in shape at a very fast rate and you will enjoy and learn different exercises.

So grow, learn, and evolve in a fun way with your trainer!

The Icy Tales team talked to Serg Bayracny, Fitness Trainer at Workout Guru, about the key factors to consider when choosing a gym for your fitness journey. Here is what he said:

“When selecting a gym, there are factors to take into account that play a role in your fitness progress:

1. Location: It’s important to choose a gym that is conveniently located near your home, workplace, or along your route. Having a gym close by makes it easier to stick to your workout routine and removes excuses for missing sessions.
2. Facilities and Equipment: Look for a gym that provides a range of equipment and amenities that cater to your fitness goals and preferences. This includes machines, strength-training gear, free weights, areas for functional training, group exercise classes, as well as extras like showers, lockers, and towel services.
3. Cleanliness and Upkeep: A well-maintained gym is vital for both hygiene and safety reasons. Be sure to assess the cleanliness standards of the equipment, locker rooms, and common areas, as well as the availability of cleaning supplies for members’ use.
4. Community: The overall vibe of a gym can significantly influence your motivation and enjoyment of workouts. Take into consideration the atmosphere, culture, and members at the gym to ensure it matches your preferences and provides you with comfort and support on your fitness journey.
5. Personal Trainers: Knowledgeable and friendly staff, including trainers, are there to offer guidance, motivation, and support to help you achieve your fitness goals. When selecting a gym, look for places with certified trainers who provide programs, coaching, and accountability.
6. Pricing and Membership Choices: Take into account your budget and what you get in return for your membership fees. Compare the costs of memberships, initiation fees, as well as any extra charges for facilities or services. Seek out membership options that are flexible to meet your needs, whether you prefer monthly plans or longer commitments.
7. Operating Hours: Verify the gym’s hours of operation and accessibility to ensure they align with your schedule. Opt for gyms with round-the-clock access or adaptable scheduling choices that suit your lifestyle.

Ultimately, the key to selecting the right gym is discovering a supportive atmosphere that encourages consistency in your fitness routine, pushes you toward achieving your objectives, and offers the necessary resources for a successful fitness journey.

Visit gyms, ask questions, and carefully consider these factors before making your final choice.”

We interviewed Nicole Gabrail, Marketing Coordinator at Achievable, on this. Here is what she had to say:

“Because I’ve moved cities so many times, figuring out which gym to join is a hurdle I’m familiar with. There are many factors that I consider, but the key factors are distance, price point, and services.

As someone who can easily lose the motivation to exercise, especially after a long workday, I prefer gyms that are within walking distance of my home.

This contributes to my overall fitness journey by making it easier to factor gym visits into my regular commute and resolve to get there regularly. Also, by walking to the gym, I get a little warm-up and cooldown built into my routine.

After finding the nearest locations, I compare membership prices and consider what services are included. One service that I typically look for is the ability to sign up for group fitness classes.

While the cost of personal training can be very high, complimentary group classes are a great way to receive guidance, learn new skills, and keep consistent workouts on my schedule.

If a gym checks all these boxes, they are likely to be one of my top choices.”

1.10. Be with Someone who Shares the Same Goals As yours

Nothing motivates an individual if he or she finds a best friend or life partner who shares common fitness goals and dreams, it is like a dream come true.

This will not only strengthen your bond but will make you fit together. Start slowly and steadily and go ahead to do the best workouts of your life with them.

2. Types of Exercises to Begin With

Do not try to start with heavy weightlifting or running marathons straight away, instead, talk slow steps.

2.1. Yoga

Maybe it’s India or in the Western culture, the benefit of yoga is renowned worldwide. It is the body, mind, muscle, and spiritual connection.

If you are a beginner, yoga will help you to stay active and in shape, it helps your body to be flexible and stretchy so that you can perform all the daily chores with ease.

It lowers your stress level and improves your overall health philosophy, so start with yoga and see the difference with your own eyes!

2.2. Zumba

You do not need to acquire any special dance moves and forms to join Zumba, it is a combination of cardio and Latin-inspired dance moves³ to make you sweat and lose those extra pounds. Anyone can do this as long as they are passionate to stay in shape and healthy.

It is a quick calorie-burning workout to make you lose around 600- 100 calories in an hour. This sounds interesting, isn’t it? Many people love Zumba because of its unique moves and energetic sessions.

I’m sure the session will leave you sweating and make you glow from beneath. So, include Zumba exercise in your routine to look dazzling young forever!

2.3. Aerobics

Aerobics is simply any kind of exercise program that keeps your breathing rate pumping. It may be anything from walking, playing football, swimming, cycling, running, or brisk walking.

Aerobics are considered one the most useful exercises to get you back in shape and make your heart pump to shed the extra gains. Do some research and include aerobics as the next workout in your lifestyle.

2.4. Cardio

We often ignore cardio workouts in our routine but the fact is cardio is one the most effective workout to quickly get you back in shape.

Cardio exercises⁴ include running or walking on a treadmill, sit-ups, cross trainer, step mill, and cycling. It strengthens your heart health, boosts stamina and strength, uplifts your mood for the day, and keeps cardiovascular disease at bay.

It helps to support your mental health and gives your brain, body, and heart the quick exercise that is needed.

Include more walking if jogging and running are challenging for you at the initial stage even walking can give a pump to your heart rate without putting stress on your joints and knees.

Including cardio exercise in your daily routine increases your metabolism rate which further leads to a quick weight loss. So keep your body moving to get back into shape as soon as possible.

2.5. Strength Training Exercises

There is a myth that says women should not lift heavy weights or it will make them look bulky like a Hulk. No, it is not true and let us break that imaginary bubble.

Strength training exercises are a must if you want to lose weight and build muscle mass. The more muscle strength the more reduction in body fat percentage.

Lifting weights can lead to sore muscles at the beginning but without pain, you cannot achieve the desired body. Focusing on your muscle strength makes your bones stronger and improves your body posture. Start with lifting light weights so you do not injure yourself.

Exercises such as squats, deadlifts, pull-ups, push-ups, lunges, barbell curls, military presses, leg presses, bench presses, and kettlebell swings are some of the exercises that should be part of your exercise plan.

3. When to Stop Doing Heavy Exercise

Being consistent with heavy exercising is good, but you must know when to take a break.

3.1. During Pregnancy

Heavy exercise whilst pregnant should be avoided when you are expecting a baby. Though light exercise is recommended along with some brisk walks never push your limits and lift heavy weights, you should always consult your gynecologist before starting any exercise during pregnancy.

Moderate to light exercise to strengthen the pelvis should be included just keep in mind not to overdo it.

3.2. Rest day

Just like our body needs at least 7 to 8 hours of sleep our muscles need a good amount of rest to recover from the intense workout.

Ensure to give your body and muscles a fixed day off, it helps to compensate for the wear and tear caused during the hard-core workout.

Keep the most important thing in mind that is a day off and do not burden your body with all the stress. Give time for your muscles to heal so that you can come back stronger than the previous day.

3.3. Continuous pain

Facing pain in your muscles while working out is common and it should go away within 1 or 2 days. But if the pain is continuous you might have got an injury and you should immediately consult the physio or doctor to diagnose the cause.

If you feel heart pain, cramps, chills, headaches, or any kind of discomfort while doing exercise do not overdo it and take a break in between. This is the sign that the body communicates in its way by saying that it needs to cool down.

3.4. Exhausted

Feeling tired after the workout session is alright but feeling lethargic and sleepy the whole day should not be ignored this is a sign that your body is deprived of sleep and needs a break from your daily routine.

Never go beyond your body’s ability and just do the exercise which you are capable of. Also, try to sleep 8 hours and drink plenty of water to keep yourself hydrated.

Taking a good day’s rest is always better than taking a long break by getting injured and ignoring all the minute issues.

Final Note

Exercising is the supreme treasure one can give to their body, it is that investment that will give your body priceless returns in your old age.

The benefits are endless and one can never get truly over it. Maybe it is a 30-minute workout or a 2-hour workout it is going to make you happy.

It is the endorphins that are released that uplift your mood and make you happy. Learn to embrace a healthy lifestyle to live a worryless day ahead.

Start with low-intensity movements first then move ahead with the high intensity ahead as you start getting in shape and gain some stamina and endurance. Also, do not forget to love yourself and believe in yourself.

FAQs

1. How often and how many hours should I work out?

Ans- You should work out for at least 1 hour 5- 6 times a week to reap the maximum benefits along with a well-balanced diet plan and 2- 3 litres of water.

2. What is the ideal time to work out?

Ans- Working out and moving your body is more important you can work out at any time of the day as long as it fits into the schedule. Plan to exercise as and when you get time from your busy schedule. But do work out and do not skip any day.

3. Should I warm up before my workout?

Ans- Giving a nice warm-up session to your body before a hard workout is essential as it will lessen your chances of injury and give a boost to your performance. It elevates your blood flow to the muscles by increasing the body temperature.

4. Is drinking protein shakes mandatory if you work out?

Ans- Our body requires double the amount of protein compared to our body weight. It is not mandatory but for better performance and to gain muscles and lose weight fast, you should try sugar-free protein powder after your workout.

Guest Author: Saket Kumar

Sources:

1. Lalit, Heena, Monika Moitra, and Manu Goyal. “Trunk Balance is Important to an Exercise Routine in Patients with Specific Low Back Pain.” Indian Journal of Physiotherapy and Occupational Therapy 8.3 (2014): 91. ↩︎
2. Gaziano, Thomas, et al. “Cardiovascular disease.” Disease Control Priorities in Developing Countries. 2nd edition (2006). ↩︎
3. Tobey, Cheryl. “The Latin Explosion: Spanish-and Latin-Inspired Dance, Theatre, and Art in Chicago.” (2004): 72-77. ↩︎
4. Woods, Jeffrey A., et al. “Cardiovascular exercise training extends influenza vaccine seroprotection in sedentary older adults: the immune function intervention trial.” Journal of the American Geriatrics Society 57.12 (2009): 2183-2191. ↩︎

Last Updated on May 9, 2024 by Saket Kumar