Secrets of a Former Fat Girl (5 page)

Even if you have dipped into more strenuous forms of exercise in the past, like I did before latching onto the gentler Jazzercise, it's better to start with something that's easy on your body, something you will more likely stay with and succeed at. Starting soft and slow will help you build that fitness habit every Former Fat Girl must have. And it will lay the physical groundwork for the more intense forms of fitness you may want to get into later. Activities such as yoga, Pilates, water aerobics, swimming, and stationary cycling are all low-impact exercises that give you a great workout but are easier on your body. You'll still be burning calories and getting stronger, but you're less likely to struggle or to overdo it and end up with an injury. I can tell you from personal experience how devastating it is to get all juiced up about an exercise program and then get smacked down by a sprained ankle, sore knee, or aching back. So-called overuse injuries—aches and pains from overdoing it—are some of the main reasons that women (and men) give up exercise altogether. All the more reason to take time to build up your strength and stamina.

Dress for success.

If you're into it, go ahead and spring for a complete color-coordinated workout wardrobe. But if you're like I was, the last thing you want to do is shop. Whatever you end up doing, though, make sure you invest some time and money in two key accessories: shoes and bras.

Shoes were big for me, bunions and all, but a good pair of fitness shoes is essential even for women with sleek, perfect feet. Unless you're involved in a zero-impact exercise, like swimming or yoga (which you do barefoot), the right shoes can make your entire workout easier on your body. Take the knees, for example. Achy knees are one of the plagues of beginning runners and walkers—especially women who take up the sport to try to lose weight. A good cushy-yet-supportive pair can help insulate your knees from some of the pounding. Many of the major shoe companies—New Balance, Saucony, Asics, and Rykä (which makes only women's fitness shoes)—even offer walking and running models for “heavy” runners. You might want to start there if your sneakers tend to break down quickly. (Trust me, you'll need them only in the beginning.)

As for the bra issue, I recently read that the average cup size of the American woman is a D. Just another thing I'm way below average on: If they made a negative A, that would be me. But back in my bigger days, I had my share of breast tissue, so I can relate. Plus, I've talked with many women about the pain they feel in their chests, backs, and shoulders when they attempt even low-impact exercise like walking, and the frustration of finding a bra that will keep “the girls” tethered without feeling as if they're in a straitjacket.

The bouncing boob issue is another reason to start with a gentle, low-jiggle form of exercise. Even so, you'll still need something to wear up top. The good news is that the fitness apparel industry is no longer ignoring women whose breasts are bigger than an eleven-year-old's. You'll get the best selection online (see the sidebar on Chapter 1 for details), but you're better off trying on a few different styles to get a feel for what you like. Some major brands (such as Champion) offer sizes up to DD and are carried in major department stores like Macy's and Nordstrom. Innovations such as gel straps, contoured cups, and front closures can help you get a comfortable fit even for high-impact activities like running.

Follow the 10 percent rule.

For anyone who exercises—from the elite athlete to the wannabe Former Fat Girl—any workout will get easier after about six weeks of doing it regularly. That means two things: To keep getting stronger, burn more calories, and lose more weight, you have to push yourself even harder, but in your excitement at your progress or your anxiousness to keep the results coming, you may push so hard that you hurt yourself. The last thing you want to do is get on a roll, and—bam!—end up nursing a sore knee, an achy ankle, or worse.

That's where the 10 percent rule comes in. It's used by trainers and other experts to help you figure out how to keep pushing yourself without going too far. It goes like this: Each week you are allowed to increase the intensity, distance, or difficulty level of your workout by a maximum of 10 percent. That means if you're walking two miles this week and feel up to it, you can add .8 of a lap next week. Round it up to make it easier to keep track of. Or if you're walking your two miles in, say, thirty minutes, try to pick up your pace to shave off three minutes. That doesn't seem like much, I know, but it will when you try to do it.

Step away from the mirror.

The reason for the wall-to-wall mirrors in most workout rooms isn't to fuel the vanity of girls in outfits who look as if they came straight from their waitressing jobs at Hooters. Nor are they meant to torture everyone else with the sight of their soft middles and muscles. The real reason for them is to allow people who know what they're looking for to monitor their form and to give you a 360-degree view of the instructor during class.

But there is a downside to staring at yourself in the mirror if you're new to the whole workout scene. An interesting study suggests that watching yourself move your body in unfamiliar ways might actually make you feel as if you're working harder than you actually are. This is not a good thing when you're on a quest for Former Fat Girlhood and trying to get into (or get back into) the habit of exercising. It is better to claim a spot a couple of rows back in your fitness class. (Most probably the class veterans and guys lusting after the teacher will nab the first rows anyway.) As for the cardio and weight rooms, if you can't find a mirrorless spot, try looking at the TV or focusing on the floor or ceiling. If you're doing a weight move or riding a stationary bike, close your eyes.

The Obstacle: You Don't Like Exercise

I know what you mean. For a long time I thought there must be an “I love exercise” gene that I don't have. And maybe there is—right next to the “never a bad hair day” gene or the “eat chocolate, lose weight” gene. Until modern science discovers them and figures out how to put their powers in a pill, we all have to deal. Here are my tactics.

Don't expect to love it.

Here's a little secret: I don't particularly like to exercise—especially running, and I've put in a lot of miles over the last twenty years. I meet people all the time who tell me they've just started running and are working at it, but they just can't wait to experience the “runner's high” they've heard so much about. Well, I've run ten marathons, and I think I've hit a “high” twice. But I could have been dehydrated. Or hormonal.

But I do it anyway. And I love that I do it. I love the fact that when I'm finished, I can check it off my list for that day or that week. That's my goal, just to do it—not to love it or to even like it while I'm doing it. I have found some things I do like or even love. I love bike riding, kickboxing, and rowing. But these are things I can't do very often because of the logistics of my life. So there's always running for me, and I've found ways to tolerate it while I'm on the trail or in the streets. If I expected every outing to give me some kind of high, I'd be constantly disappointed, and disappointment is one of the enemies of every would-be Former Fat Girl.

Designate a two-week trial period on your calendar.

Even though you might not fall in love with exercise—although that would be a pleasant surprise, wouldn't it?—there's some kind of workout out there that you will like enough to do several times a week. If, for instance, you don't already know that the stationary bike is more boring than school board meetings on local cable, the two-week trial period is the time to find out. The drill: Try at least two different fitness experiences—different cardio machines or classes at the health club; a variety of workout tapes; activities like swimming, walking, running, and cycling. Consider this a fact-finding mission. Which was the least objectionable? Is it tolerable enough and convenient enough for you to do several times a week?

Take more time if you need to, but it's better to put a deadline on this kind of thing. Otherwise, you could experiment forever and never commit—kind of like some guys I know.

Pick and stick.