Workouts for the plus-sized woman

BEING plus-sized and trying to lose weight can be a very difficult and emotional experience, especially if most of your efforts prove futile and you are constantly ridiculed by people for not making progress.

But as with everything there is a season, and many times your exercise approach might be wrong. According to personal trainer at Gymkhana, Gisel Harrow, exercise has great benefits in a lot of ways, even more for people who are considered overweight or plus- sized.

“By exercising and losing weight you can reduce the risk of some chronic diseases and improve your health,” she said.

She added that as with any exercise regimen, it is advisable to consult with your health care provider and get clearance, while ensuring that you have the mindset and want to make the change.

For starters, Harrow suggested three simple steps. These include:

1. Setting small goals and doing cardiovascular exercises

Harrow said 30 to 45 minutes of exercise at least three times per week doing cardio — walking, swimming, brisk walks, jogging — is good. “When you’re comfortable enough you can sign up at a gym and participate in aerobics classes or sign up with a personal trainer who can assist you in achieving your goals,” she said.

2. Start a weight-training programme

“As you continue to lose weight you would want to start a weight-training programme that will help to tighten and tone your body, as losing weight can make the skin loose and unattractive,” Harrow said. She added that the more muscles you gain, the more fat you’ll burn, hence helping you to achieve more.

3. Eat balanced meals and take vitamin supplements daily

Harrow said along with exercise, eating clean, balanced meals will help to burn fat. Supplements will also assist the body in the workout process.