In figure 2, observe the rate of adaptation. Instead, slow and steady increases in overload will delay the plateau and result in a greater level of fitness achieved.įigure 1-Progression rate and plateau relationships Aggressively increasing the overload will result in faster results, but a plateau in training will occur sooner and at a lower level of overall improvement. Understanding how these factors influence fitness and weight loss will allow you to set goals, manage expectations, and design a safe and effective workout program.įigure 1 illustrates the concept of accommodation and stagnation (aka: plateaus) with varying rates of progressive overload (how fast you increase the intensity and volume of training). If you’re overweight and unfit, there are 2 factors you should consider when adopting an exercise plan: your rate of adaptation and the complexity of your training. 2 factors overweight beginners need to consider Indeed, studies show that overweight but physically active individuals are healthier than normal weight, but sedentary ones. For one, you’ll improve your health (even before you lose any weight). There are also many more benefits to getting fit and losing weight. The lower our body mass and the more power we can produce, the easier tasks of daily living, recreation, and athletics become. Think strength-speed.Īnd from beginners to intermediates, the most efficient way to improve the power to mass ratio is by getting stronger and leaner.Īnytime we move, we need to produce enough power to overcome our body mass. But beyond aesthetics, the most noticeable benefits you can get from exercising come from improving your power to mass ratio. Of course, you’ll look better and build muscle. Table 1-Benefits of getting stronger and leaner I’ll also tell you what to focus on based on my years of experience coaching clients and getting a PhD in exercise physiology. In this guide, I’ll give you simple workouts for overweight beginners. Maybe you tried working out before and thought “Man, I can’t do this.” The discomfort and pain can be really tough.īut there’s a way. Working out is hard, especially when you’re overweight and unfit.Įven simple things like walking up stairs can be tough.
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