˚₊‧꒰ა ☆ ໒꒱ ‧₊˚Realistic Excercise Tips for Begginer 4n4s˚₊‧꒰ა ☆ ໒꒱ ‧₊˚
As someone who's been doing this shit for the past eleven years of my life and have a disgusting amount of knowledge on the topic of ED'S-both from a recovery and a survivor/engagement standpoint—I have some commentary on this.
To preface this- no, you don't HAVE to work out to lose weight. At the end of the day, diet>exercise. All you truly need is a CALORIE DEFECIT.
However, that being said, it depends on the look you're ging for. If you want a more toned/sleek slim appearance, you have to worout to preserve muscle—ESPECIALLY if you have a really high SW. Furthermore, the appearance of muscle will tighten the appearance of loose skin and prevent oyu from looking flabby or skinny fat.
If you just want to look malnourished and skeletal, then yeah, intense workouts aren't really a go-to; however, movement expedites the process, so here goes:
There is ALWAYS something you can be doing. If you are able bodied (this doesn't apply to ppl with depression, chronic illness, disabilities, etc)...you can move. If you have an unsafe neighborhood, don't have access toa a gym membership, parents don't let you go out, etc...there is always somewhere you can implement movement. Stand instead of sitting. Do chores. Fidget more. Pace your room. Do beginner calisthenics/homeworkouts. When I was at my LW all I did was walk and do calisthenics video workouts and was the fittest I've EVER been. You have more time than you think. It's a harsh truth I had a tough time admitting to myself, as do so many f my past WL buddie. For example: Have to watch your sisters and can't go out? Stand up. Pace around. Walk in place. Do SOMETHING. That nightly doomscroll, those scroll study breaks you take? Do stretches, some light cardio/dance workout vids, etc. Especially if you're a begginer. No need to kill yourself at the gym.
2) Ensure it's something you actually enjoy doing: At the end of the day...if you want to MAINTAIN your LW, you have to choose a diet and excercise regimen you can maintain for the rest of your life. I used to try to force myself to do pilates and yoga due to the aesthetics and eprceived benefits, but in all hoensty..it's just not for me. I prefer greater intensity activities, likely due to the fact I've been in athletics since I was a kid. I love lifting weights and running; I gaslit myself into likign swimming bc it makes you skinny. But at the end of the day..ensure you enjoy what you do.
Some ideas: Walking, walking with weighted vest/ankle weights, HIIT, dance workout videos, calinesthetics, weightlifting, running, jogging, yoga, pilates, swimming, playing sports recreatiionally (eg basketball in the driveway), sprinting, gymnastics.
3) Evaluate calorie burn to appetite regulation factor- At the end of the day, not all workouts are created equally. Lower intensity ones, such as pilates and walking, may burn less calories...but over the span of a logner period, they burn more calories (hence hwy walking is so popular for WL. You can do it for longer and burn more cals as a result without inflammation...however, your intake may have to be lower. conversely, swimming and running burn a LOT...but ramp up your appetite, and your food intake directly impacts your performance. So be careful.
4) Craft a regimen/Routine- When I first started, I would do random pitnerest, tiktok, and tumblr workouts here and there, random youtube videos. It stopped producing results after a while. Your body needs astructured program, a routine that progressively gets harder (because the fitter yo uget the less cals you burn doing the same exercises. This is called progressive overload.)
For example, if you lift weights: Monday train upper body and abs, tuesday rest, Wednesday train lower body and cardio, thursday rest, friday train full body, saturday upper body and cardio, sunday rest.)
If you run,- Monday train long distance, Tuesday do active recovery (walking, mobility, etc), wednesdays train mid distance, Thursdays train sprints, fridays do long/easy runs for reovery, sundays rest.
These are just sample training plans, but you get the point. You need STRUCTURE.
5) Be harder/honest on yourself. At the end of the day, only you can decide what progressive overload is. There iwll be days, especially if you're new t fitness, when you want to miss a workout. Sleep in. If you're gneuinely injrued or sick, then yes, take a rest day...but if you just "dnn't feel like doint it?" Do it. Everytume you do it you reinforce the importance of your goals. You're one step closer to the body, the life of your dreams. Me personally...I found that when I don't wokout I'm at greater risk of bingeing, I'm more irritable, etc.
6) Nutrition- This is really important. Focus on protein, esp if you're going for th etoned VS secret model look. You don't need a shit ton or to protein max. I eat around 80-100g per day..so 20-30g per mealish. Veggies too. Carbs are iffy deending on what you do..save them for intense workouts.
7) WALK!!!!!!!! I've mentioned walking so many tiems adn will continue to. Even after you workout...if you do a 56 mintue wokrout and sit on your ass for 10 hours...it won't get very far. Out of your total calorie burn, exercise is only 10%ish...msot of it ocmes from NEAT- activity outside of exercise. Wlaking. Fidgetting Cooking. Taling. Daily tasks. The quickest way to increase this is through your step count.
Yes, 10 k steps is recommended...but it might be an intimidating number.
Break it up into chunks rather than cramming in a 1.5 hour walk at the end of the day. (eg, morning 30 minute walk, during your lunch hour, and in the evening. Or if you go to school, you'll get around 5k at school..so try to squeeze in thirty minutes to an hour after)
Think of it in terms of time. 10 minutes~1k steps.
Be realistic. If you normally get 2-3k steps, try to increase it to 5-6k first.
Walk instead of sitting when possible (eg at lunch after you finish eating, stand or pace when talking to your friends.) Take the longer route to classes.
You've got it, and remember—you're already doing amazing <3
