Overweight And Unfit Where Do I Start?


Are you tired of being overweight and unfit?

You’re not alone. Over half of Americans are overweight or obese, and many struggle to find the motivation to get healthy. We know how hard it can be, but we also know that with the right physical activity and exercise program, anyone can transform their body into a leaner, stronger version of themselves. It focuses on simple lifestyle changes that will help you lose weight fast without feeling like you’re sacrificing your life in the process. In one of the most recent studies, researchers found that being overweight or unfit was linked to an 18% higher risk of early death.

The study surveyed more than 700,000 people in 17 countries, and it concluded that not only is obesity associated with a greater risk of premature death but also heart attack, cancer, type 2 diabetes, and high blood pressure. The findings were published in the Lancet medical journal on October 12th.

People who were obese but still physically active had similar mortality risks as those at normal weight who exercised regularly–though they did have an increased risk for stroke and type 2 diabetes if they didn’t manage their weight through dieting or other means.

How Can You Start If You are Overweight and Unfit?

Purposeful Overweight man running in park, out of breath, persistent motivation

1. Start With Small Step

When you first start working out, the goal is to accumulate 5-10 minutes of exercise without feeling too tired or sore afterward. This could mean slowly moving your arms while sitting at a desk and doing squats in front of TV! As time goes on, increase the intensity by getting more active during breaks between activities, changing positions often, etc.

Regular exercise can reduce stress levels by releasing endorphins in the brain that give a feeling of euphoria. This feeling is often called a ‘runner’s high’. Exercise also helps with depression symptoms because it changes neurotransmitters in the brain affecting mood.  

2. Choose The Right Activity

If running isn’t for you and cycling or swimming is, then switch up your workouts to keep things interesting. There’s many other activities out there besides just running. Find something that suits you best.  

3. Find Friends

It’s always great to have friends that are already in shape! You can find ways of exercising together, whether it be playing sports or working out at the gym. Maybe you would enjoy joining one of those online groups or weight loss programs for people with similar interests too.  

4. Make It As a Part of Your Daily Routine

Don’t just magically find time to work out! It takes planning and commitment. Create a schedule like you would any other important appointment, by putting workouts first in your day planner so there is no room for distractions or else risk being canceled your workout session because something came along unexpectedly which happened last week too.  

5. Track Your Progress

It can be hard to keep up motivation when we feel like our efforts don’t seem effective or enough. To help with this, make a list every week of all the different things you do including working out and what type they are (ex: running). This will show how much progress has been made which may lead someone who isn’t feeling as great about themselves into thinking that maybe there’s something wrong other than just their lack in activity level  

6. Choosing the Right Running Gear

Overweight men looking to shed a few pounds and get their heart rate up might make the decision to hit the road for a run. Before they lace up, they should consider a few things about running with a higher weight before jumping in. It’s more than just putting on some sweats and getting out the door, you need to find shoes that fit well, support your body weight and give you enough room in the toe box so that your feet don’t slip around while you’re spinning your wheels.

According to Steve Magness who is an exercise scientist at University of Houston, “When choosing shoes runners must take into account not only cushioning but also stability. We’ve done our research and if you want to know what is best for you, read this article Best Running Shoes For Overweight Men.

For individuals who are beginning an exercise routine or feel like their current workout plan isn’t helping, it is important to work with a personal trainer. There are many reasons why hiring a qualified trainer can help you lose extra weight and improve your health.  


How To Start Exercising Safely If You’re Unfit Or Have A Medical Condition

If you’re unfit or have a medical condition, the best way to start exercising safely is by gradually adding more movement and activity into your day. For example, take the stairs instead of the elevator, park further away from the entrance at work or shopping mall, and walk or cycle to nearby destinations.

Once you’re comfortable with those activities, you can then add in some light strength training and aerobic exercise.
If you have any concerns, it’s always best to check with your doctor before starting a new exercise program. They will be able to advise on what type of exercise is safe for you and whether there are any restrictions that need to be followed.

Frequently Asked Questions

How long does it take to go from unfit to fit?

It takes about six months to go from “unfit” to “fit.”
The human body can only do so much in such a short amount of time, but with hard work and consistency, you will see results.

To make sure your transformation goes smoothly, be sure that these are the things on your list for

When you start training:

  • Eating healthy foods at every meal
  • Doing cardio in addition to weightlifting or resistance training workouts
  • Sticking with an appropriate diet plan throughout this process. Your food should be balanced, high protein low carb diet with lots of fruits vegetables lean meats, etc. while drinking plenty of water each day (8 glasses).
How long does it take to lose 20 pounds safely?

It takes about six months to lose 20 pounds safely.
It’s important to eat healthy foods and exercise regularly while trying to lose weight, but it also helps if you take time off from the dieting process periodically in order for your body to rest and recuperate.

This will help prevent any feelings of deprivation or hunger that might lead someone back into a cycle of overeating.

How will my face change if I lose weight?

Your face will change as your body fat percentage goes down.
As the pounds come off, you’ll notice a difference in how much pressure is being exerted on various parts of your head.

For instance, if you have a double chin now it should decrease as the weight comes off because there’s less muscle pulling up from below to create that dimple.

As well, people with “double bubble” cheeks – where their cheekbones are higher than normal- may see an improvement here too as weight loss lowers subcutaneous fat (the type that sits under our skin).

The lower part of this person’s face might look more refined and less puffy without having changed anything else about their diet or exercise habits!


If you’re looking to get into shape, There’s no rush. It’s better to start slow and gradually increase your workouts than push too hard and hurt yourself.

It’s important to find friends that are already in the same boat as you and who will help motivate each other. You can read more in this article about Running Technique for Overweight

In addition, make sure that your workouts become a part of your daily routine by making them an appointment on your calendar rather than something you only do when time allows.

Moreover, If you don’t keep track of your data, there’s no way for you to know how far you’ve come or to tell if your workout plan is effective.

Finally, don’t forget about what kind of gear is right for you! There can be some serious differences between running with different weights so make sure to read our article on how best shoes for overweight men before investing in new kicks or running apparel.

It might not happen overnight but you’ll no doubt reap the rewards of staying fit for many years to come if you keep on pushing yourself day in and day out. When that happens, remember this article and how it applied to your life. You’ll probably look back at it with a smile, thinking about how far you’ve come.