Embracing Progression
One of the greatest challenges of losing large amounts of weight is that it takes a large amount of time. Living with this requires an extreme level of focus, patience, and dedication. Small achievable milestones are something that has absolutely helped me stay sane during an otherwise immensely challenging last few months. In hindsight, I could have lost weight consistently by counting calories and just playing Star Citizen, but I think I would be going completely insane. Exercise has been a non-negotiable part of changing even if for only the sanity benefits. I truly can’t express how gratifying it
Before I started working with a trainer, I definitely didn’t understand progression. I didn’t understand how to meet myself where I was and gradually increase the effort to get more out of the same time spent exercising. While I was working to improve, I didn’t have much thought put into it. I’ve learned that when one puts some planning and thought into their exercise, even a beginner can get a lot more out of every workout.
Everyone has many days where you don’t feel like doing the right thing. That’s where growth occurs. In those days, in those moments that’s where it’s important to do the right thing. You’re pushing back against your impulses and whims. That is where true growth occurs in the long run. On the days when you do not want to do the right thing.
Growth occurs when you push back when you don’t want to do something.
Steve Shaw Massive Iron Q&A November 15th, 2024
Recently, I’ve started applying this to my swimming trips. I’m on my own, so I have to ensure I’m pushing myself. Originally, I just set goals that seemed achievable, such as working towards doing 10 laps of the (reasonably sized) pool at a time. That took a bit to get to, but eventually I got there. Now I’m planning on increasing the amount of laps per visit. Today I went swimming and did 2 sets of 10 and 1 set of 20! I’ve decided now is the time to start recording my sets and total laps in my weight loss spreadsheet.
I find the best friend of progression is objectivity. That’s why weights have numbers and not feelings on them. I find it especially easy to underestimate what I am able to do, and so sticking to moving numbers higher (within reason) allows me to ensure I’m improving over time. I previously wrote that you can look up how to progress to basic body-weight exercises:
Don’t be afraid to modify!
Bodyweight exercises are incredible ways to get stronger quickly when starting out. A significantly heavy person may not be capable of performing particular exercises. A tip I stumbled on recently is that you can search for whatever exercise with the word “progression” and you’ll find ways to gradually work up to a particular exercise. It’s important not to feel guilty making modifications, as an obese person one is behind the starting line! Constant effort and gradual step-by-step modifications can make improvements way faster than one would think possible.
I think that’s the really important take-away. Doing anything you can to start small, and then figuring out how you’re going to take on more and more. With the right level of patience, effort, and consistency you would be astounded at how quickly you can make radical changes. One of my major goals this Winter is to increase the amount of laps I do per visit. I’m going to try to spend more time at the pool to make this happen too.
That’s me, I’m mfs.
I’ve really found that scheduling workouts on my calendar instead of “aiming for once every x days” has made a huge difference. Properly dedicating the time has helped me a lot. Sadly as it’s getting colder, I’ve been noticing myself struggle to stick with it. The painful progression for me at this rate is going to be being outside at all during winter. The more I can stick to my exercise schedule the better. I’ve bought some warmer clothes, in hopes that it will get me through the fall, but I am incredibly nervous.
Looking forward to Spring
If everything goes well, and I keep up the pace I can be below 400 by springtime. It’s a pretty ambitious target, but I’m cautiously optimistic. If I can really push through this Winter I’ll be able to bike again when the snow disappears. That will be so encouraging, I’m tearing up writing this. I’ve missed biking so much, and I’m looking forward to doing it again. If I succeed, I’ll have already mitigated many years worth of damage in under a year, which I’ll consider it’s own massive victory. I’ve got a long way to go, but I’m trying to keep it together until the next major victory (hoping to be under 500lbs soon).
Thank you
Thanks for reading. Many more people are following these updates than I have expected. I’m hoping to introduce more audio-visual content for this. I’ve more or less neglected video/audio updates but I have taken a lot of photos that I’m in no rush to share. I’m expecting to have a lot more to say as I continue to make significant progress. Thank you for helping keep me accountable! My hope is that my updates either encourage you or somebody you know!
Motivational Memes
