Exercise for 100 Pounds of Success

Losing 100 pounds is a lofty and worthy goal. Here's how to make it happen.

The weight has slowly accumulated over the years and you've finally had enough. It's time to make some serious lifestyle changes in order to get your life back. Obesity isn't just a problem when swimsuit season rolls around. It's a threat to your physical health all year long, putting you at risk for heart disease, diabetes, joint problems, and cancer.

The decision to lose 100 or more pounds involves a commitment to changing the way you eat and live. An active lifestyle is key to successful weight loss, but exercise comes with special challenges when you're out of shape and severely overweight. Fear of the gym, an inability to fit on workout machines, and weak joints are a few of the hurdles to overcome. Before jumping in too quickly, here's how to sweat off those pounds alongside your trainer.

Set Your Goals

The thought of losing 100 pounds can be overwhelming and discouraging, especially when you've failed in the past. What you need to do is work toward small, attainable goals. This might mean breaking the weight loss down into smaller 5- or 10-pound increments, exercising three days a week, or being able to walk half an hour without feeling out of breath.

Get Support

Reaching your weight-loss goal will take time, dedication, sweat, and tears. You'll be a lot more likely to give up if you don't have the support and encouragement of family and friends. Check out online forums and social media sites for motivation, perspective, and even competition. The more people who stand behind you in your efforts, the greater your chance of succeeding.

Work With Your Trainer

Your personal trainer is an invaluable resource when it comes to reaching your fitness goals. Work closely with your trainer to set goals, get support, and to design a safe and effective workout routine. The money and time spent on a trainer won't be wasted if you're committed to success. It will be a worthwhile investment that will give you the life you deserve.

Build Your Muscles

Underneath your layers of fat, there's muscle hiding. The more muscle you have, the faster you'll lose weight, because muscle burns fat. You want to keep muscle while losing the fat, but to do this you need to use the muscle you’ve got. Plan to incorporate strength-training exercises in your workout routine at least three times a week on non-consecutive days to build and develop muscle. Bodyweight exercises like squats, lunges, push-ups, and crunches are one way to strength-train. Lifting weights and using weight machines are another. Remember to start out slow and small and gradually work your way up to larger weights.

Get Your Cardio

Cardiovascular exercise is known as one of the best ways to lose a lot of weight. It burns calories fast and improves the function of your heart and lungs for improved health. As with strength training, it's important for someone who's out of shape and overweight to begin a cardio workout slowly and increase intensity and duration over time. For you, this might mean walking to the street corner and back the first month, around the block the next, and a mile by month six.

Make it your goal to do some sort of cardio exercise at least 30 minutes a day at least five days a week. Great cardio options for overweight folks include swimming, biking, and walking.

No matter what exercises you’re doing, with your trainer by your side, you’re sure to find success!