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I love, LOVE the gym. I go to Planet Fitness and love my “me time” there. But it wasn’t always that way. I know how hard and sometimes embarrassing it is to start at a gym. Especially when you’re obese, you feel like everyone is judging you and staring at you. An easy way to get into a workout routine without dealing with the hassle and fear of a gym is by starting a home gym.
You just need a few basic tools, and you’ll be able to get the benefits of exercising. It helps avoid excuses for not going to the gym and gives you the convenience of working out at home. Exercise videos are a fun way to get more cardio too. Starting a home gym is an easy way to get more exercise without the hassle and embarrassment of a commercial gym.
Benefits of Exercising
Some people think that bariatric patients don’t have to exercise. After all, our stomachs and digestive tracks have been surgically changed to only allow a small amount of food. Consequently, if we’re eating less, we’ll lose weight. Right? Well, technically, yes. I do know quite a few bariatric patients who have never exercised either because they didn’t want to do it or because they are physically unable. However, the difference between those patients and someone like me who has exercised regularly since I started my pre-op journey is that my weight loss occurred faster. Exercising burns calories, and you’re also consuming less calories. This combination adds up to a powerful weight loss formula.
Not only will it increase your weight loss, but it will also give you more energy throughout the day and help you sleep better. As you burn more calories, it’s going to give you extra fuel (energy) throughout the day. However, when it’s time for bed, you’ll sleep better because your body will need to recover better from its workout. My surgeon also told me it helps to tone the excess skin. As you stretch the muscles and skin during the workout, it fires up those skin cells. When they cool down, they shrink, thus helping to eliminate some of the excess skin. (Note: How much excess skin you’ll have is dependent on a lot of things: starting weight, how much weight you lose, the amount of water you drink, how much you exercise, genetics, etc…). There’s no doubt that exercise is beneficial to everyone, including bariatric patients.
Getting Started at Home
You don’t have to go out and buy a bunch of expensive exercise machines to get started. Just start with some basics: light hand weights, resistance bands or kettle bells. You can find these at any sporting goods store or Walmart. If you want to go a little further, maybe you’ll purchase an exercise bike or treadmill. However, if you’re just getting started and need to pay for surgery too, I’d avoid those big purchases.
Instead, stick with some basic pieces of equipment that can be used in a variety of ways. There are so many things you can do with just these pieces of equipment. Bicep curls, tricep push backs, upright rows, weight squats, standing oblique crunches, shoulder press, chest press and arm circles are just a few of the exercises you can do with these pieces of equipment. A quick Google search will give you a plethora of workout ideas to do. Find something you enjoy and make it a routine! A routine is the key to progress!
Get Cardio at Home Too
Strength training isn’t the only type of exercise you can do at home. Purchasing exercise DVDs and doing those at home will help raise your heart rate and burn calories. Some of my favorites are Leslie Sansone Walk at Home and Jillian Michael’s Biggest Loser videos. However, there are workout DVDs for every liking. From hip hop dancing to country line dancing, walking in place, kickboxing, jazzercise and so much more, you are sure to find something that is fun and interesting to you.
Another source of cardio at home is checking on YouTube for workout videos. There are so many on there, and you just have to find something you enjoy. You could also check with your cable provider. Some, like Comcast, have workout videos On Demand that you can do for free. There is always some way to get a good cardio workout.
If workout videos aren’t your thing, turn on some music and start dancing. You could go for a walk outside. Take the kids to the playground and play on the equipment with them. Start training for a 5k using Couch to 5k. Go for a hike in the woods. Walk up and down your stairs. There are so many different options that won’t cost you a dime.
The Convenience of Starting a Home Gym
There are so many convenient aspects of starting a home gym, even with just basic equipment. First, you feel most comfortable in your own home, so you won’t have to worry about judgmental eyes at the gym. No one is around to see if you are messing up or judge your dance moves. Second, it’s available any time of day or night and any day of the week. Many gyms are only open on certain days and times, so now you’ve eliminated another excuse for not being able to go to the gym. Third, you never have to worry about the machine you want to use being occupied. Sometimes it’s frustrating to go to the gym and have every machine you want to use be occupied by someone else.
As bariatric patients, we go through a lot of changes. There are so many lifestyle changes we make in order to be successful, that anything we can do to make it easier, we should. Starting out at home with basic equipment is an excellent way to get into an exercise routine. Hopefully, you’ll enjoy it as much as I do, and you’ll be encouraged to further your exercise routine.
Begin Exercising Today
I know commercial gyms can be intimidating and scary, but that doesn’t mean you don’t have to exercise. Working out will not only give you more energy and help you sleep better, but will also burn more calories and help increase your weight loss. It helps shrinks skin cells, so you’ll tone up better. A few hand weights, resistance bands or kettle bells are all you’ll need to get started. You can use these tools for a variety of workouts. Having workout equipment at home eliminates your excuse of not going to the gym because your embarrassed or scared. It’s convenient, and your workouts can be done anytime. Starting a home gym is an easy way to get more exercise without the hassle and embarrassment of going to a commercial gym.
If this article gave you some great ideas to incorporate into your life, just imagine what other amazing strategies I have for you! Share this post on social media by clicking one of the sharing buttons, and don’t forget to join my email list! You’ll be the first to get updates, access to my new products and lots of tips, inspiration and motivation to help in your bariatric surgery journey. Just for joining, I’ll send you a free weight loss coloring chart, as well as some other pretty awesome goodies to keep you motivated. Join today!
In Summary
Start with just a few basic pieces of equipment, like hand weights, resistance bands, and kettlebells. You can buy more expensive pieces like treadmills later if you want. Also, buy some workout DVD’s to follow along with at home.
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I so need to set up my own home gym! Such a good idea, thanks Nicky! xo
You’re welcome! Glad I could help motivate you!