For a plus-size wedding guest, opt for a midi dress for a semi-formal party, a sleeveless maxi with a sweetheart neckline, or a ruffled dress, asymmetrical top, or A-line dress. Know your fashion style to craft your outfits, experiment with different styles, and choose a v-neck flowy wedding gown. Layer your outfits to look well-fitted, and use accessories, flattering shoes, and work with different patterns. Choose open necklines to create a slimmer frame and emphasize your bust area. Define your waistline with a V-neck and wear light pink or light-colored shirts. Pair it with white jeans for women over 50, and keep things simple with pale-colored shoes. Wear elegant jewelry, such as fine jewelry or costume, that complements your dress and personality. Carry an evening bag that is fit and flare to complete your look. Remember to know the difference between black and white tie, as men should wear a black tailcoat, a white wing-collared shirt, and a white bow tie, while women should wear structured, floor-length gowns with a train.
Wedding dresses at knee or midi length are ideal for shorter brides as they focus on the chest and show off the legs. For special events over 60, outfits should be tailored to fit the budget. One-piece dresses are recommended, with black-tie optional dress codes for men and cocktail dresses for ladies. Cocktail attire is popular for evening and late-afternoon weddings, and dressy fabrics are suitable for dresses not floor length. The Little Mistress Floral Placement Skater Dress is a feminine, flirty, and figure flattering option for spring weddings. Plus-size shapewear is recommended for comfort and protection from heat. Empire waist dresses are flattering on many body shapes and are comfortable. Floaty fabrics are good for a less defined line, and warm jackets can add to the bulky look. Chic trousers can be worn with tuxedo stripes, wide legs, paper bag high waists, or trouser/top.
📹 Aamna 101 | Episode 1 | How To Dress When You’re Overweight
Aamna 101 | Episode 1 | How To Dress When You’re Overweight.
What should you not wear if you are overweight?
Don’t wear thick clothes. Heavier material makes you look bigger. Thick clothes make you look bigger. Avoid horizontal stripes and patterns. These will make you look bigger than you want to. Solid colors make you look slimmer. Black is slimming and flattering. Stick with darker colors because they’re more slimming. If you do choose a pattern, think vertical. Vertical stripes or patterns that flow vertically will make you look taller. Many women wear the wrong bra size. Get fitted for a bra at a store. The store clerk will help you find the right size. If your bra is too small, you’ll look top-heavy. If it’s too big, you’ll look frumpy. 2.
What is the best wedding dress shape for an overweight person?
A-line gowns. An A-line is a good choice. It has a clean, elegant look. The hips flare to make the torso narrower and longer. The style depends on the fabric. A light fabric like chiffon makes you look softer and more feminine. Heavier fabrics like organza make dresses more structured. This style is ideal for a more daring and architectural look. Empire-style dresses. Empire-style dresses have a fitted bodice that ends below the bust. The skirt is gathered and hangs loose. The tight, high bodice makes the waist look high and gives the dress an old-fashioned feel. Think of what the Bennet sisters wore in Pride and Prejudice. This style is comfortable and stylish. Show off your assets with a sweetheart neckline. If you want a more subtle look, a square neckline will make your bust look smaller. The roomy skirt can hide wide hips.
How can I hide my belly in a wedding dress?
4 Tips to Hide Your Belly on Your Wedding Day: Wear Shapewear. Choose flattering makeup and hair. … Stand up straight. … Learn to use your bouquet. Look for a dress that suits your body type. … Don’t wear a tight-fitting gown. Choose light fabrics. Every bride wants to look her best on her wedding day. Many brides diet and exercise to lose weight before their wedding. It’s hard to lose belly fat. You might worry that a big belly will ruin your wedding dress. It could be caused by too much fat or stress. Your period can also make you look pudgy. We can help you get a flatter tummy. This piece offers tips to help you wear your wedding dress with confidence. You can buy control tights and other shapewear to make your middle less prominent. If you haven’t bought your dream dress, we’ll also give you tips on how to choose a wedding dress that makes you look good. We will also give you tips to prevent bloating on your wedding day.
How to hide belly fat in wedding dress?
Start by wearing control top tights to slim your midsection, lift your buttocks, and slim down your hips and thighs. Then put on a cami or bodysuit to support your tummy.
Choose shapewear that fits well and is made of good quality. Otherwise, you may feel so restricted that you can’t breathe or focus.
Choose flattering makeup and hairstyle. Another way to make your midsection less noticeable is to focus on your beautiful face. Make your makeup and hairstyle the focus so people will look at you, not your stomach.
How to lose belly fat for wedding dress?
11 tips to help brides lose weight before the wedding. Eat fewer carbs. Eat more protein. … Eat more fruit and vegetables. Avoid junk food. Eat breakfast. Don’t skip meals. … Drink more water. … Exercise. 11 tips to help brides lose weight before the wedding.
What is the most flattering wedding dress style for plus-size?
A-line and princess cut dresses. Timeless elegance. A-line and princess-cut dresses are flattering for all body types. These styles have a fitted bodice that flares from the waist, creating an elegant and elongating effect. The A-line skims over the hips and thighs. The princess cut makes the waist look smaller and gives a regal look. These styles offer timeless elegance for plus-size brides, whether you prefer an A-line or a princess cut. Empire waist dresses: Effortless grace. Empire waist dresses have a high waistline and a loose, flowing skirt. This style is flattering for plus-size brides because it draws attention away from the midsection and emphasizes the bust and neckline. Empire waist dresses are comfortable, feminine, and perfect for a bohemian or vintage-inspired bridal look.
Ball Gown Dresses: Fairy Tale Romance. A ball gown dress is perfect for a fairy tale wedding. A ball gown has a fitted bodice and a long, flowing skirt. This style cinches at the waist, making the waist look smaller and the hips look larger. Ball gowns are romantic and grand, making them a popular choice for plus-size brides.
How can I hide my belly fat in a formal dress?
6 Ways to Hide a Belly Bulge: Wear bold prints. … Go for a flowy dress. … Wear one color. Pants and a blazer can hide a tummy. Untuck and stand up straight. Divert attention to your legs or shoulders. (L to R) Steve Carell, Jodie Foster, Valerie Bertinelli, Gayle King, Olivia Colman. Photo collage. AARP (Source: Photo by Rocco Spaziani/Mondadori Portfolio via Getty Images; Photo by Gregg DeGuire/Deadline via Getty Images; Photo by Dia Dipasupil/WireImage; Photo by Gotham/GC Images; Photo by Dimitrios Kambouris/Getty Images. Here’s the truth. Everyone over 50 complains about their belly. The size and impact of the pooch vary from person to person. Some people have trouble with zippers, buttons, and waistbands. For others, a bloated belly is temporary and comes after a vacation or weekend binge. We blame menopause, stress, lack of sleep, lack of exercise, a slow metabolism, and too much sugar, carbs, and processed foods. It’s time to stop wearing shape wear and to start making your wardrobe your ally. Here’s how to lose weight and look great:
How to dress professionally when you are plus size?
Choose structured pieces. Look for clothes with structure, like blazers and tailored trousers. These pieces can make your business casual look more polished.
Mix colors and patterns. Don’t be afraid of color and subtle prints. Neutrals are safe, but adding color or a pattern can make your outfit more interesting.
Layer wisely: Layering adds depth and versatility to your outfits. A cardigan or blazer can be flattering and functional, allowing you to adjust to varying temperatures in the office.
How to dress elegantly when overweight?
Wear clothes that fit your body. Look for shirts with darts or a shaped look. For pants, choose a straight, bootcut, or tailored look. Avoid relaxed-fit or trouser pants. For skirts or dresses, look for pencil, A-line, or fit-and-flare options. Dressing to impress boosts confidence and helps you look your best. Show off your beautiful body! You can dress well at any size by choosing clothes that flatter you. Also, try different colors and prints to look your best. Then, add accessories.
Look in the mirror and decide which parts of your body you want to highlight. Show off your assets. This will make people look at what makes you beautiful. For example, you might love your legs. Show off your legs in dresses or slim pants. Be proud of your curves. Wear tops, blazers, or dresses that cinch in at your waist. You can also use a belt to tighten your clothes at your waist.
What to wear to a wedding if you are overweight?
Choose simple, comfortable dresses in fun prints. Tropical print dresses are a good choice for beach weddings. Here are our top picks for dresses for all occasions. For the sophisticated plus-size wedding guest, lace is always a classic option. Once you get the invitation, the next question is what to wear! We’ve made it easy for you to find the best wedding guest dresses for plus-size women. Evening elegance. Lace is a classic option for plus-size wedding guest dresses. There are lots of great plus-size lace evening gowns to choose from. Go formal with a floor-length gown like our Screen Siren Lace Evening Gown or a short cocktail dress.
We prefer flirty and feminine dresses for weddings indoors or out.
How do you dress classy if you have a belly?
It will move over your body. The bottom half is loose, but the top half is tight. Your outfit can be very alluring.
How to dress to hide a big belly?
You still want a bodycon dress. Get a body-contrast dress. I like dresses with a Rouge detail around the midsection.
📹 3 Best Exercises for Overweight People
SIGN UP AND START TRAINING NOW wildmanathletica.com If you are overweight or deconditioned due to lifestyle or other …
Amna, I loved your article. I am 28 years old and living in US. I am slightly overweight and short. I also wear hijab. Its a challenge for me to find a modest outfit that suits my body and is also appropriate for US culture. Making hijab look good on my chubby face is challenge. Please do make article on this topic
What a wonderful show Aamna… Very well structured and specially nuances covered of each look, fabric, ways to wear were just amazing… You know when you used to discuss fashion with Hasan, I always thought you should start a show on Fashion and Clothing tips and there you go… You Go Girl… Love you for the way you are Aamna Ji
Hi Aamna, very interesting article. The point which correlated best with my my dressing up was that I also almost always avoid wearing shameez as the clothes become bulky and the weather in India is also 10 months summers😀. Also front open tight clothes, a big no no. Congratulations on your first article in this segment.,👍👍
Hi Amna love your show I want you to talk about daily minimal makeup for woman I think its important to look presentable in your daily life not sar jhaar moo phaar look for a house wife 😀 it’s a woman’s right to do makeup and look beautiful because when you look beautiful you feel better please discus this topic
Hi Amana, Q. – I keep hearing that when dressing one should be conscious of the ‘silhouette’ w…what does ‘silhouette’ mean in this sense and what silhouette should we be aiming for? Overall I am looking forward to learning more about styling for larger women, particularly addressing problem areas such as short torso, short legs, broad shoulders, hips, belly calves etc….Thank you!
i Amna! Thank you for your tips. The most important line was, “You need to dress to please the one most important person in your life – and that is “You” yourself. ” I love it! I have been overweight since birth. Height 4.10 🙂 Struggling hard all my life to shed the fat off- Some years were good but now at 50+ I am on terms with my body. I love colors and embroidery a lot. My style is long shirts no matter if short shirts are in fashion. I don’t follow fashion but corporate trends. Tell me if full embroidered Kurtas are ok with chodridaar?
How is this article okay? There are no rules to fashion. Wear whatever you want; however you want. Be confident in your own skin. If you want to wear color, wear it! If you want to wear embroidered shalwar, do it! This article is toxic on so many levels, be comfortable in your own skin. There is no such thing as “problem area” or “fat area”.
For anyone who thinks it’s weird to comment on trainers being judgemental…it is not. I have not always been overweight. The way I was treated at a gym when I was in shape vs being overweight was an education. This trainers attitude is fantastic and appreciated. He is realistic and it’s encouraging. That’s what gets results.
This is refreshing to witness. My last trainer told me after two weeks of struggling with his workout plan “You should be able to do push-ups and squats by now”. Don’t place unrealistic expectations upon me based on your own physique. I carry a lot of weight and you have no idea what’s that like to be in my body. I do what I can the best way I can. It’s refreshing to see a trainer that actually understands the struggle our struggle.
I am an overweight, out of shape, 50+ year old, female and I think I have found my favorite exercise article/instructor. I’ve only started looking at youtube vids for exercise (well, for anything really) and there may be a lot more out there but Mark’s instructions and exercises are geared to make me stronger, to make my core stronger, without hurting myself, so that I can do all those other exercise articles out there. Thank you Mark for taking the time to make these articles.
As someone who works in a Chiropractic office, I can’t tell you how many times we see people that hurt themselves working out WRONG! Absolutely love that you start slow and build up as time goes. You can’t start as a intermediate when you have never worked out before! Start slow and steady, get a trainer to show you correct movements and keep up the good work! Great article and CHIROPRACTOR recommended 😊
I almost started crying perusal this! I never used to be overweight, but over the last 10 yrs now I am very obese, and I also have EDS/Hypermobility syndrome (so my joints dislocate often). I had to stop all my normal workouts I used to do–boxing, running, etc…one by one. I now know how I can keep doing my weights! Thank you!!!!!
I truly appreciate this article, it’s exactly what I was looking for. UPDATE: Just if you are someone obese like me so you know, I’ve been doing these three exercises since I found them. I can stand from a squat without grabbing anything or getting help now (if you know you know) thanks to these three exercises. Also, I’m over 60 years old so yeah, you can do these. I used to be a nurse and I can tell you for a fact that what puts people into nursing homes is their inability to get up and down off the commode. That won’t be me now. Thanks Mark!
Thank you for your wisdom and compassion! You are the FIRST person I’ve EVER heard who acknowledges the weight an obese person is ALREADY carrying. It is so much of a discouragement to try to do exercises that I dont have the strength and core flexibility to accomplish and people just expect you to be automatically be able to do it. These exercises are basic and make sense and are achievable. I can build on this. Thanks for not being dismissive or patronizing while acknowledging some things just wont work for the excessively obese. I can move forward with this!
This doesnt get talked about enough. Im obese, 277lb, and I just tried to do crunches and I felt sick. Mobility is so hard, and I didn’t Even consider that trying to do what people with less weight are able to do, isn’t an option. Thank you, i’ll be sure to corporate this on My next workout tomorrow 👌❤️
You are definitely a very helpful person. I’ve yet to see any PT train their clients through this progressive method. I witness PT’s pushing overweight clients to squat and deadlift without first focusing on core engagement development. I admire your approach and that you come across as passionate and you give a damn about people. On behalf of all your followers, thank you. Plus you have a dry humour to which I can relate.
I came across this article in my recommendations this morning. First time I’ve seen a trainer address the issues that obese folks have when beginning an exercise routine, in a clear manner that’s actually helpful. I’ve lost 50 lbs through diet change and I very much want to begin to add some sort of exercise…it’s has been discouraging to scour through YouTube articles trying to find exercises that I can actually do! It’s hard to know where to begin, and although, it may sound like just an excuse, not knowing where to start sometimes keeps one from trying at all. Thank you, for posting this.
Your consideration of the strict goal of each particular exercise shows your passion and knowledge for this science, as you outline the logic and the execution (from more than 1 angle) so clearly every time. Good on you Mark for going out of your way to provide a comprehensive answer to a person reaching out for help. Your articles have helped me immensely too, thank you.
I can’t say how much I appreciate this take on basic strength building for an overweight person, obese person, or however else you like to describe it. I’m heavy and on a very long journey ahead to build strength after back surgery, continued chronic back problems and being heavy for so long. Ultimate goal be strong flexible and at least 70 lb less than I am now. So tired of these 90 lb highly fit super athletes giving me 25 different types of planks that I can barely do for a few seconds. Finally someone who respects my situation. Fortunately I built myself up beyond this level, but it is still so good as a basic warm-up refresher or starter point, especially if, for example, I’ve had a lag in my efforts or been distracted for a while.
OMG Mark. You are the best. You have already helped me with increasing my use of Kettle bells and now you come out with a article that hits home. I’m 320 lbs and have seen tremendous improvement in core body strength over the past 6 months mainly doing kettle bell swings. Now I plan to add this squat variation and the suitcase deadlift. Thank you
I really like the way you point out how and why most exercises are difficult to do for (seriously) overweight people, how it is NOT simply a matter of being lazy/unwilling, and yet explain what you are trying to accomplish and why it’s important, in a straightforward and non-critical way. It is so refreshing to come across truly helpful (and doable!) advice given without contempt and hatred for fat people. Thank you!
His technique makes so much sense, is logic and highly functional, also ensures that the person does not give up so easily, many give up when they just can’t do crunches or push ups, but he is focusing on really useful things for daily life, things one can do indeed. And most important, I LOVED his attitude to the problem, offering solutions and motivation. THANK YOU!
This is such a well thought out and helpful article! After gaining quite a bit of weight I have been frustrated at how many fitness recommendations don’t account for range of motion issues. And while I can tell my core needs strengthening, traditional exercises are often out of reach. THANK YOU for something so practical and delivered without judgement.
I began working out again after seeing this article. I went to college on a full athletic scholarship but I hadn’t really worked out in over ten years. Back in school I was a well sculpted 195lbs. I started out at 355lbs after very limited mobility and disc issues. 9 months later I’m doing some more challenging things like swings and assisted pull-ups but I’m still using these base exercises three times a week, but now I’m using heavier kettlebells. I’m excited to say that combined with cleaning up my diet I’m now down to 270 and I feel 20x stronger and more confident. I say all this to give all of you hope. We all start somewhere the important part is you have to start and keep going. Good luck!
Great article Mark. I started my journey at almost 350 lbs. At first I used DDP Yoga to increase my flexibility and get into a rhythm of regular exercise. Next I addressed food. After a few months, I started looking for something to add to the DDP Yoga. I had an old KB that I had bought 10 years earlier and never used. I scoured Youtube and found your site – after perusal articles of some of the basic movements, I dug out my old KB and started working out with it. Initially it was swings, mid range squats and clean/press. After a few months I started to add movements and had to buy a heavier KB. Fast forward a year or so and I’ve dropped down to around 200 lbs by maintaining healthier eating habits, continuing the DDP Yoga and adding more KB exercises to my routines. I’ve also, having included your instruction, added Clubs and a Mace to my equipment along with a couple of sizes of dumbells. I love the “swingable” exercise equipment and will continue to perform them. I mix in other forms of resistance training into my routine to keep things fresh for body and mind – but your site and advice have been excellent throughout this process.
Just adding my thank you and repeat of all the other commentators. It is wonderful to have information that is workable and realistic beginning when on the journey of self-care and improvement of self and health that seems to be neverending. Look forward to seeing what else is on your website. My chiropractor due to severely pinched nerves that cause numbing and shaking in the arms and legs had suggested a therapist but insurance will not cover and also a personal trainer but not something the budget would fit right now never mind it has been tried before and I walk away feeling like a failure due to being obese, arthritic, depression, anxiety, pre-diabetic, hypertension, and hypothyroidism. All that impacts energy, motivation, and appetite. Look forward to something I can start small and build upon as I manage all other aspects of life and health. Again thank you for speaking like we are human and aware of where our bodies are and the sandbag example made so much sense.
Yea, that’s Kind of what i did to get from 125kg to 112kg. All inspiration came from your vids last year. Thanks you man! I am still 30kg overweight but i can do bodweight and sparring exercices again… It feels Like hell though. Your mobility exercices are my Long Term goal! Bless you for your vids Mark!
This article is great. Thank you so much Mark. For everything. I’ve lost 16kg over lockdown and gained more muscle than I thought possible over those months following almost exclusively Mark’s series from his first article. The first few Tetris of Programming articles for me were instrumental. But couldn’t have done any of it without the technique articles so thank you again. I’ve gone from obese to still obese (lol) according to BMI but by the Nine do I feel great. The best things I appreciate are getting up off the ground well and lightning fast now (for me). Sitting (particularly on the ground) and standing are almost universally comfortable now. And I walking with greater surefootedness, from the improved posture, particularly in the upper back, the strength of the glutes and the stronger arches of my feet because of Mark’s excellent and continual advice TO DO IT BAREFOOT AND WITH YOUR FEET POINTED STRAIGHT AHEAD GODDAMNNIT IT’S A HUMAN THING TO DO. DO IT MORE BETTER. Ahem. Sorry about that. May be the programming taking over {>.<} Anyway... it's has been an amazing journey and I am not done yet, I sure hope. I also couldn't have done it without one of my truest friends who was on the same journey of self-development, greater physical preparedness and strength of body. We mutually encouraged and supported each other, perusal the same Wildman articles and figuring out our plan. Being able to check each other's form with these vids to guide us was crucial. Like I said I couldn't have done it without him, but WE couldn't have done it MORE BETTER without the tutelage of your articles, Mark. Again: thank you so much, deeply, emphatically, thank you. I think your website will help so so many. I want to express my admiration for your presentation style and no-nonse teaching and brilliant and succinctly integrated reiterations of the same first principles -- to marvellous effect. I don't know how to say the next part so here it goes: you're not shirtless, trying to flash the body we could get if we only followed you -- as if it's actually about the body pfffft. It's about the strength. The technique, the practice -- the goddamn getting good at something and seeing that good transfer to other endeavours. At least that what I get from you, and Pavel and others. That's the glory of it. The spectacle of the body should be an afterthought (unless required it for insert reasons, in which case more power to ye) or at the least that attitude helped me. You're presenting the moves and inviting us to improve. It's honest. It's good and dare I say it's humble -- which, again, I admire it in and amongst the crazy YouTube fitness landscape. Serval times you advocate for the minimal of equipment. In lockdown that was great. So that's it. That's my big thank you I've been saving up for a bit. If you read this Mark, I hope it makes you feel good bro. I wish for you the best, Wildman. But if you don't read it, that's okay because this comment is also for people happening upon your vids: The best thing you can ever do is show up, time after time. Even if you only do 5 mins after that, if you do every day, it will build. Almost on its own. Just. Keep. Showing. Up. P.s. shout out to anyone that got a kettlebell in lockdown. The struggle was real.
I’m reading Phillip maffetones book on endurance right now and deeply appreciate the intelligence it takes to recognize that some one already is working harder in effort as well as a heart level and that that person needs to train with a more intelligent direction towards what is the standard or tradition, usually consistently and more slowly not more intensely so many bodies are unfit because that body lacks it’s needs being met to become fit. Not because people are lazy. Thank you for being so clear on how to get through the malarkey and directly to the goal with the least amt of injury. Respectful direct and kindly appreciated.
In my teens I was training as crazy, thin and only muscle and bone. Got injured and had to stop abruptly. Put on weight, got worse, autoimmunity, pain, weight gain. I have tried to get back, but I only know how to train hard and press myself, so every time I have hurt myself, putting the starting point further and further away from the goal every time. This article was really refreshing. Every obese person has a history. While it’s important to not linger in the pain and history of being wronged in some way or other. But both parties, both myself and anyone who would help, need to understand the situation and respect that. I finally realised that I must strengthen the core first, but have no idea of how. Now I do. I don’t have any training equipment, but I do have an old matress that I might cut into pieces, and I do have different things to use as weights. Any journey must start with steps that are adjusted to the traveller.
This is excellent Mark, my Sister said she wanted to make a change about 6 weeks ago, long history with diet culture failing her. I advised her on nutrition, more protein, less starch, more fibre and no sugars and advised her against using the workout articles she had recently started as she was needing to take recovery days after each one, I started her off on round the worlds and swings. and she’s now up to over 5 minutes time under tension daily and about 20Lb down in weight. I went to visit last weekend and showed her all the squat variations to add in, I’m sending her this article now as well as it expands so much on what I’ve shown
Thank you for explaining the additional burden of weight and the impact it has on limiting our mobility. I have looked all over the internet for exercise information and routines/tutorials and many of them aren’t for heavy people at all. Though trying to be helpful by claiming so and so routine is for heavy or inflexible people, I think many instructors forget that heavy people are constantly carrying around an additional 50, 100, 150, 200, etc pounds 24/7, and that this additional bulk prevents us from being as flexible as others – especially if gravity is working against us in physical activity (such as burpees or even many yoga positions). It’s not that we’re all lazy and/or not putting our all into the exercise, we just can’t bounce and bend like more fit people yet! I think that’s part of the reason why heavier people don’t have the confidence to exercise publicly in gyms, classes or even walking a track and wind up taking on weight loss alone, it can be very discouraging. Your suggestion for exercise is so well done, you not only give us a means, but a means to continue as our bodies change. So often I am like, ok, now what? I wish you would do more articles with further exercises for overweight people to incorporate into their own routines. You are really helping. Thank you, again!
Wow, this sounds so good. I’m 67, female, and a little over 200 lbs at the moment. I started at 311 and got down this far by intermittent fasting. Exercise has been almost non-existent but as I age, I can really see the need for it…getting wobbly and fearing that “I’ve fallen and I can’t get up” moment. It would be a problem as I live alone and have been independent my whole life. It’s a bit off-putting to see yourself starting to fade when your minds feels great and that I can do anything only to have my body say, “not this time”. I really appreciate this article as it gives me hope that I can get stronger. I especially am interested in the squats…don’t know how I would manage that stacking thing. I guess I’ll have to figure that out. Or any suggestions to help me?
Thank you so much for these articles! I’m 29 years old and I’ve really let my weight get outta control! I’ve lost motivation at the gym, because I’d be the biggest guy there, trying to follow along with the workouts, with people that were way more in shape in me, and I’d have the hardest time keeping up. I haven’t been to the gym in months, but I’m starting to go back today!
How refreshing to find a trainer who understands that overweight people are already carrying what is sometimes the equivalent of another person all the time! I try to explain this to my family when I see their frustration that I can’t walk as fast as them or climb stairs as easily. I have lost 3st (42lbs) in the last 9 months and am beginning to feel human again even though I am only half way along my weight loss journey. To build up my health and strength, both mentally and physically, I make a new contract with myself each year. For 2022 it was having a cold shower for just 1 minute EVERY morning. I have done this as it was a contract and I did not want to let myself down. For 2023 I was looking for some exercise routine I could do for just 5minutes EVERY day which I would not just give up after a few days! I think I have found it in these exercises together with the others in this series! Wish me luck!
Ty so much for understanding the fact those of us carrying around an extra 100# are already carrying a lot constantly, you’re common sense approach is inspiring me to try again, I had lifted wts for years, fought high weight since childhood, my core strength was decent, though because I worked out frequently, had emergency abdominal surgery in 2016 and have never recovered my strength, I’ve had hernias complicate things and I need to rebuild but coaching by someone that gets these challenges is hard to find, grateful to find this article!
This was amazing to see. I have struggled with exercise because many assume you are dit even though you are a beginner. I have been sick off and on for 20 years. I am now about to hit 50 and got my health moderately good. I want to get into shape but no one could get me a good start without injuries or back pedalling in my health until now. Please do more of these articles and the basic human articles. I need to be reminded and understand why we are getting in shape. Please. Please. Please.
My loved one reached out to me to start working out with them. They are quite a bit heavier than me. In the past I’ve tried to “help” them by having them do the same workouts as me. This lead to me overly nitpicking them or allowing terrible form. on their part I’m sure it was frustrating and uncomfortable. This disconnect inevitably led to a failed attempt for them to get healthier. On this recent attempt to be there for them I’ve realized my mistake and have been looking at modified functional movements that they can actually accomplish and develop some confidence with. This article is just what I was looking for, thank you!
This is exactly what I need. I had a quintuple bypass in august of last year. I was 354lbs when I got out of the hospital. I am down to 305 now by eating Keto and walking some each day. I have 3 bulging discs in my lower back and 2 in my neck as well as stenosis, bone spurs and arthritis in my spine. This regiment is exactly what I was looking for to slowly increase my strength safely. Thank you so much.
Thank you for this article! I am considered obese and have been diligently searching for an exercise routine that I can do! I have lost 140lbs, but still have a ways to go! I am determined to get healthy and live my best life! I am 53 years young and for the first time in my life, looking forward to seeing what’s in store for my future! Thank you so much 😊
Thanks for this routine, I could see me doing it, presents real goals, reachable. You understand the challenge that presents the overweigth. I am a woman and would try this to begin strenghtening my core to be capable to do more. We obese can not go down and do planks (boobs won´t left the mat, back couldn´t be straight) or even abs effectivly or safely, not from zero. Following your website 🙂
Great Stuff Mark! I’ve been an overeater and by and large stagnant regarding exercise for 40 years. God bless both of my parents for doing what they could to stop this casual form of self destruction. August 6, 2022 I weighed 420 lbs. That was a red sea moment for me. No turning back. Between light aerobic and much better eating, I reached 308 on June 12th this year. Then I hit a plateau, had 2 life events (excuses for eating more carbohydrates again and too little exercise. Early December I restarted after ballooning back up to 362. Now I’m right at 344, and after conducting more research on intermittent fasting and autophagy, I have been reminded of how important it is to intensify my exercises and get healthier to lose weight, not lose weight to get healthier. Some may consider it just a matter of semantics, but no, getting healthier, which includes correct posture and flexibility are certainly both foundational cornerstones to becoming healthier overall. I can tell you are good at what you do. I’ve never been engaged with your content, but I certainly will be utilizing your expertise while on this very important journey. Thanks again!!!
Thank you. My prior trainer went crazy. I had just come out of major surgery the year prior. Lost my entire colon. I was 255 pounds 5’7 at that time. He had me doing all sorts of crazy positions the first day in. I ended up on the floor in my den crying from stomach cramps I couldn’t do much about. Drove me to stay out of the gym for years. That was a decade ago. I tried the free for all that is PF. I was 345 pounds and dropped to 290 between basic cardio and a set of 3 machines in combination with the If It Fits Your Macros diet. Major stall and gave up. Went back up to around 340-343. Just got back in the gym a month ago. Same original gym, but the atmosphere had changed. New trainers/management. Child care for parents. Quite a bit more relaxed. New PT got me doing 5-10 farmers carries at whatever pace I could walk, reps of slams and pushes with a ball, etc. Next time she tried one machine and added the prior. She didn’t try to put me in crazy positions, see how I was getting on the ground, etc. And it’s great because the gym is 4-5 minutes from my house. When trainers actually stop and think they can do much more to help the morbidly obese person than just doing whatever they do with everyone else. And in the end it’s the food….I really believe it’s 95% what goes in and 5% exercise. I look at exercise as a way to build muscle to tone as I lose weight and to help me build muscle to burn more fat. I learned with IFFYM that it doesn’t work to keep eating whatever I want, even if I’m within some macro/calorie number.
This is probably the best vid for strength training for obese/overweight people I’ve seen on YouTube. I was 229 pounds / 6 feet when I first started working out and my gym trainer asked me to do “as many push ups i can” everyday. I eventually ended up dislocating my shoulder and took me 6 months to recover. People don’t understand how tough it can be for overweight/obese people to do “normal” things. I really appreciate this routine a lot and look forward to doing it.
Mark, I found this article by accident. I’m not overweight currently but I suffer from some myofascial pain that makes it difficult for me to go into a basic lunge position with my right leg forward. I tried these three exercises within the limits of my pain threshold and they work great. I too like how you addressed an issue that many people have, whether it is caused by extra pounds or something else, which prevents them from engaging a full range of motion in traditional exercises. Well done!
Cannot begin to explain how much I appreciate this as someone who is in almost the exact position as the gentleman you described at the beginning. I’m 400lbs, COVID wrecked me and I’ve got extreme inflammation in my legs… The way you addressed the differences in training for people my size was such a breath of fresh air. You were straightforward. Quick and to the point. No judgement. You acknowledged the differences and you gave a clear path forward. Serious props and thank you for the awesome article
Thank you. Finally some advise on exercising for fat guys that makes sense. Due to health issues, I can’t just exercise, I don’t have the mobility or the balance and I have bad knees (go figure). Plus, I’m not really that motivated, otherwise I’d already be in better shape. So, trying things that don’t/won’t work for me just fuels that “don’t bother” fire. I, too, have lost about 25 lbs during this time but I also have lost what little muscle tone I ever had. I get so tired just buying groceries, so, I know that something needs to be done. But I get so downhearted because friends, doctors and nurses all say to just go walking. I already walk with a cane and tire easily. I might not get back home. And if I fall, my knees are so weak now that I have to call Paramedics to pick my fat ass up off of the floor. Embarrassing. So your advice might, at least, be a positive place to start. But, as you said, I don’t live in a gym and you probably have guessed that I don’t have ANY exercise equipment. So, here is my version of your plan. Exercise #1. I don’t have any pads to stack but I have books. So, I’ll stack books (big, heavy books, not paperbacks, think encyclopedias) and use a water jug as a weight. Exercise #2. Instead of sitting down on boxes or pads, I’m going to sit on my bed. At least on my bed, if I lose my balance, I can fall backwards. LOL! As I progress, I can find slightly lower things to sit on. Getting up from a sitting position is problematic for now. Note the aforementioned balance issues.
I appreciate this so much it made me realize the trainers at the gym are helping me modify doing squats …I’m overweight and don’t work out but now I am almost everyday but I know I gotta start slow it’s frustrating when you can’t do a certain exercise but I appreciate anyone who sees me struggle without making me feel bad about myself it’s just certai. People of a certain body need different help . Sooner or later I will do squats like it’s no ones business
Mark, you are an absolute STAR. Your non-judgemental and factual stance is absolutely refreshing. Most overweight and obese people don’t want to be but get into a position where they are too heavy or sick or in too much pain to start doing anything. Your acknowledgement of the start point is brilliant. The advice to individuals with comorbidities around joints etc is similarly stunning. After being a fit ex-rugby player at around 260 pounds I found at 59 I was 420 pounds. Diagnosed with type 2 diabetes, arthritis in both ankles and feet, gout, psoriasis I had all but given up and was on a slippery slope to darkness. One last throw of the dice and looking for small incremental gains sees me at around 350 pounds. The advice you give here is inspirational. Thank you for taking the time to understand, thanks for the compassion. Keep up the good work.
Thanks for this Mark. I enjoyed perusal your article. Unfortunately many overweight/obese people suffer from chronic inflammation in our joints, and lifting a weight would set my elbow screaming for a week. Tried it a few years ago and cried like a baby. And all I used (to lift) was a lousy brick in the garden!
This is great. Most articles on youtube offer overweight beginners little hope of success. Expecting a 400lb person to do the crab walk, pushups, pullups, etc isn’t going to happen. Over 27 days, I lost 17lbs by just starting to hike and eat better. First day, about a mile, then later 2.2, then 2.6, then 3.3. I did what I could, then started increasing my pace. Huge difference in a month of hiking 5-6 days a week for 40minutes to 1hr15minutes. I no longer have to stop during the uphill sections, and my resting heart rate has dropped significantly. I’m about to hit 100miles over the last 1.5 months. Now that I’m feeling much better, I’ve started adding some weight training into the mix, with dumbells, kettlebells and elastic bands. To all those who are out of shape and overweight, you just need to start by doing what you can, then build on it. It doesn’t matter how pathetic it seems at first.
I did this program from July to September 2021 starting from 2kg to 6kg kettlebell. I was 25kg overweight but I safely completed it without any injury – this a testament to Mark’s clear and thoughtful instructional articles. Then I moved on doing kettlebell squat, Turkish Get Up, swings and clean & press. (Never tried snatch – kind of forgotten about it 🤣) Now I can do Armor Building Complex with a pair of 8kg kettlebell. Thanks a lot Mark!
Absolutely fantastic & extremely appreciated!!! What weight should we start with? Of course, he tells us!!, again appreciate this SOOO much. I’m trying super hard to get back to my normal weight b4 I got hit with the depression stick. This article gives me “REAL ATTAINABLE GOALS”. I’m 💔 that I can’t even get into the yoga poses I used to do with no problem. This guy may just be my new hero!
Ohhh my gosh! I would have never thought of having the weight from an elevated position to start with. I joined a gym about 6 months ago, started some weight training but I put my back out after the first session & could’t got back for weeks! ……& never went back. I’m obese & have a history of back problems…..this is the information that I needed. Thank you
Thank you for being realistic about overweight people and their physical limitations during exercise. These three exercises aren’t discouraging – very helpful and, for me, doable. I’m using pillows on my couch and floor because that’s what I have available. I used a real suitcase with weights inside. I used my dumbbells. Again, I used what I had available and it is working out for me.
What a wonderful presentation/demo. So thoughtfully put together with reasoned exercise physiology at its core. (No pun intended!) As I return to the gym (it’s a struggle ;( ) and revisit my pre-COVID HIIT routines I’m grateful for this posting. I’ll be incorporating these three exercises. Thank you very much….and I’m now a subscriber to your website.
Thank you, thank you, THANK you for making this article! I am a 65 yo woman and just over 200lbs. I am working out but I definitely need more core work and, with my midsection where it is now, many times the positions are difficult if not impossible to achieve. I do the best I can but usually end up feeling like a failure and I don’t think I’m getting much out of the attempts. I will incorporate these three moves into my routine right away. Thank you!!!
This is just so achievable and believable. It’s about the fifth weights article I’ve watched – I’ve been using my new Gym equipment for three weeks, and I really wanted to find some good core exercises that weren’t just the usual impossible crunches and sit-ups. I’m about 110kilos (240#) and would be very happy at 95kg. Great article! – It puts me further on my way!
Love your information!!! I am approximately 100 lbs. over weight and short!!! I tried a gym, and it was torture! The people were AWESOME, but I felt I was wasting my money because sometimes I hurt while trying to get fit. Getting up and down from the floor, getting on and off a bike or rowing machine….for a 220 lb., 5 foot tall woman is EXERCISE, in and of itself!!! I’ve changed courses. I will add your articles to my MUST WATCH list!
Great tips, sir. I happen to have some matts, lol! I’ve gone from 360 to 294 in 24 weeks doing Keto, intermittent fasting and a few other tricks I’ve learned along the way. I didn’t start exercising until around week 12, for fear of injury. I plan to start strength training at the end of October after I lose a little more and after I return from an out of town family function. Right now I just do the treadmill for 30-45 minutes. 95lbs to go! Saving this for end of October!
Great advice! I’ve watched these extreme weightless shows that torture their clients and I’ve said all along that the coaches should NOT be making them do such ridiculous things! No one should have to break down, cry, or vomit after a workout. The three exercises here are perfectly in line with what I would suggest. THANK YOU!!
I genuinely enjoyed your info and didn’t feel like a bunch of BS with a product placement throught it all. You got to the topic, explained everyone’s skills and body types are different and so work outs need to be adjusted for them and you gave very simple instructions. I definitely will be adding these work outs to my routine starting soon. And I may be able to go pretty low already even being close to 400 pounds
I really enjoyed this article, and it really opened up my mind. I had been 382 lbs in 2017, and my heaviest was 385. I moved to Florida and started working out, I got up to 5 to 7 times a week. Plus, I picked up disc golf and had many other activities. I eventually lost 54lbs, and on the day I arrived in Washington state a little over a year ago, I weighed 328 lbs. I have since gained many of those pounds. My last weigh-in was 372 lbs. I’ve been thinking of my extra weight as a big of something, and sand bag really is the right term. Thanks for the info, it really helped. I’ve been trying to get back on track. I cannot stay this way!
You are the most sensitive trainer I’ve ever watched. Respect! Not only am I a larger person, but I have issues that prevent even THESE exercises (like Benign Paroxysmal Positional Vertigo, Degenerative Disc Disease, and I recently spent 2 months in a COVID unit after a few home falls that left me unable to get up off the floor and caused a few minor injuries elsewhere). So, I can’t bend over too far without falling, can’t do squats (still struggle getting up out of chairs, thanks COVID), can’t lift more than 10# and feel like a total wreck most days. The only good thing about COVID was I lost almost 60 pounds while hospitalized, even though I was eating 2-3 times my normal calories due to steroids lol. Nobody can explain that one!
This was so timely! This was an excellent article and very encouraging, even reading a lot of the comments is motivational. I am 48, weighing about 310. I am in a journey to become in the best shape of my life by the time I turn 50( I know it sound crazy 😂) I started CrossFit about a month ago. While I enjoy the community and the challenges it’s very discouraging because of the excess weight and prior injuries that make me so limited. I often have to do modified exercise and not Rx because of my weight . I need more articles like this . Much love for the trainer that did this article.. btw I’m not going to give up on CrossFit . I will use it as a tool and continue to build the right way even if I have to modify
This is great, thankya for providing info specific to people who are carrying a lot of weight and want to get healthier. At the start of lockdown, I began a 30 day yoga challenge that wound up trashing my left rotator cuff. I wanted to push myself to get results, which I got both on the good side and the bad.
Hearing you explain it like that it makes sense. Im a yr old woman who has been heavy my entire life, to the point im on a walking frame, and dont have the strength or stamina to stand upright anymore, couples with arthritic back hips and joints, this way or exercising sounds like something that even someone like me a give a go
I want to chime in that I am using this method right now. I have been practicing these three moves and the three moves in your next article along with walking. I am around 300#, 46 yo with 2 kids and a desk job. Getting steps in helps me feel “like I am working out” because the volume training is still at a low level. I am using a 6kg KB/5 lb club with 5 rep sets. I did sessions with 3 sets, 4 sets, 5 sets, and my next session goes to 6 sets. I am every experienced in a lot of methodologies but I am really enjoying paying this dues again to get in better heath/condition. More later!
Wish iwould have come across tis article sooner. I am 2years late though 😢 I was at 330 lbs in April and could barely walk due to knee snd leg muscle pain. Fast forward totoday i am right at 100 lbs lighter due to mostly diet but have been doing weight training for 2 months now. Feel and look better than i have in a long long time at the age of 63. I am headed tothe gym as i type and will certainly incorperate these exercises in my workout. My weight isnt dropping lke it did so i am trying to do more to help it. I do realize its going to take time and its not a race.
I am not extremely overweight. However, I had a total hip replacement several years ago. Before my hip went out I worked out with weights a lot doing dumbbell squats. Thank you for these ideas. I was worried about how to use light dumbbells for squats while controlling my range of motion. This has given me some ideas.
I’m not obese to the degree you talk about, but serious illness with lungs and bowels, plus arthritis on knees and hips has added a good four stone to my formerly long and lean shape. Thank you for explaining so wonderfully and layman scientifically about resistance and how it works with the body, firing muscles etc. I’m going to look at your Kettlewell for women workout, now. This is very encouraging.
You should get a humanity award for this. I have been working at my health for years. I have completed three rounds of physical therapy and aqua therapy until Covid hit. Now I can only walk. I lost over 100 lbs but at 207 I am still struggling and my core is very weak. It puts pressure on my spine which causes muscle spasms from movement after resting positions. Muscles over fire. I am well nourished and hydrated. This is weakness and carrying too much weight on a weak system. I am grateful to see this article. It encourages me to try physical therapy again for guidance to progress. The pandemic has made me afraid of the pool. I must start facing these fears.
My neighbor began push-ups against a wall, then transitioned to stairs (feet on floor – hands on 5th step, then 4th, then 3rd), then to a chair, then to an ottoman, than to the floor starting on knees, and eventually was able to do a full pushup. She had never done a proper pushup in her life, but this step-by-step procedure allowed her to accomplish this goal. It took her one year, and she’s now doing weight training, plyo and HIIT. She’s 40, and says she feels better now than she did at 20! : )
Perfect for what I need man. I tried explaining to gym junkie people at work that I need someone to give advice for someone who’s not already at a good level of fitness. Like the click bait YouTube’s are all stuff that’s not good for me. I said to them give me just one exercise to do tonight when I get home because I felt motivated. They suggested a variation of a push-up using dumbbells where you raise a dumbbell to the opposite shoulder after each rep. I just laughed and realised I need to do this on my own and although this seems laughable for other people these 3 examples have given me something I can go out after confidently as an overweight guy and feel like instead of risking injuring myself I’m building towards being able to have more range in my workouts long term. 10/10 thanks dude
This is amazing I’m an ex football player riddled with injuries I’m 420lbs I have more muscle than the usual but my issue is lack of range from not being able to move. These ranges of movement is the exact thing I needed to see to learn to open up my shoulders and my core again instead of jumping back into sit-ups and push-ups. I tried got injured again had to not workout another 3 months 😊
As someone who went from being fit to overweight it’s exhausting to see the effort needed to regain what I lost. Love you mentioned obese people normally can’t do pushups I actually had a trainer try to tell me to do that. I laughed at him, embarrassed myself as expected, and then found a more sensible trainer. I think it’s sad one of the major issues is that there is no generalized workout for the obese like it’s some kind of secret or something. Go to the gym, do what you can, and remember to have fun!
I have just stumbled across you by chance and I think you have the understanding. I’m prepared to work hard to help myself. 2020 has been a bad year for the the world but this year it’s been one thing after the other for me. February I found out I have sleep apnea, march I had my shoulder operated on the first op was 2018. July I finally got a name for what had been giving me problems for the last 18 months, rheumatologist diagnosed Fibromyalgia, chronic fatigue, multiple chemical sensitivity and in August I found out I have high blood pressure. I live with anxiety and depression, I’m not on anti depressants I weaned myself off under doctors supervision. I found they weren’t helping. The medication I have taken has helped me gain weight. I have seen a physiologist and he has helped me hugely he gave me tools to combat the anxiety and depression. Depression only pops up now and then as does the anxiety. I know I’m better moving and exercising but I’ve had problems with what I’ve found previously but this is something I can do. I want to loose some weight and get stronger both mentally and physically. The struggle is real but I’m up for hard work. Donna from Adelaide,South Australia 🇦🇺
SUBSCRIBED! Love that you understand overweight people also want to get stronger while losing weight OR hey, some might not have weight loss as a goal and they can STILL be stronger and more fit. thank you! I only have about 20 pounds to lose but it’s enough on me to reduce range or motion, plus I’m over 50. Thanks again!
PLEASE make more articles like this. PLEASE. I’m sure many of us would even pay for them. I know I would! All the comments I have read, I completely agree with. I am disabled and got depressed and started eating junk. I’ve changed my eating, but the weight I gained along with my disabilities, limits me. The gym is not appropriate. Every personal trainer I have interviewed have the same in a box mindset that doesn’t work for a lot of us. Thanks for the great beginning advice
I was introduced to you by your neck mobility article Diagnosed with TMJ a few weeks ago and doc told me to to take Advil 80% better in 3 days Been doing swings with a t-ball bat Going to move to and adult bat and think about an added Have an adjustable plastic kettle bell fill with water/sand/pennies Will use as recovery after hernia surgery Thank you
You’re talking about me. I have 200 pounds more than I need and it’s not on my shoulders. Finally! Someone who addresses the needs and challenges of overweight people. Too often the trainer may say they’re addressing overweight people but their exercises are too traumatic for the super-overweight viewer seeking to make changes. Thank you.
Thanks so much for this, Mark! It’s so comforting to see that I am not alone in my struggle to get fit, and that there are trainers out there who understand! I just started strength training on my Bowflex, but I really needed something for my core- and I found your article! A quick question: how often a week would you perform these exercises? Right now, I am doing 20 minutes or strength training three times a week, and twenty minutes of light cardio three times a week. Given that I started at 150 pounds overweight and at 50 years of age, I am certainly proud that I can accomplish that much so far!