Reducing Injuries By Reducing Your Waistline

Reducing Injuries By Reducing Your Waistline

Today, I have an article for you if you have more than 20 plus pounds to lose and how to get started on an exercise program.

Often times I get emails from readers saying a lot of the exercises you recommend are too hard for me and what should I do.

Here you go.

Cameron Makarchuk will show you how to get going on your weight loss program.


Rick Kaselj


The type of clients you’ll typically see coming into my studio are not athletic by nature. They are not ones who normally enjoy going to the gym. These are people (maybe like you) who have been very heavy most of their lives – if not their entire lives.


People who are 20-120+ pounds – or more – overweight, who have a hard time doing things other people find easy.

Things like walking up a couple flights of stairs. Or even bending over to tie their shoes.

Along with these seemingly simple tasks, when you’re carrying that much extra weight around you’re also tempting fate in a much more dangerous way – your health.

Now, I’m not talking about just your overall health like high blood pressure, high cholesterol, diabetes, or cardiovascular disease. That’s obvious and your local Doc probably tells you that every 6 months at your checkup.

I’m talking about your bone and joint health. The bones and joints that enable you to move around and complete the tasks of your everyday life.

Without healthy bones, joints and strong muscles you’re left either with a walker (as some of my clients are when they come to me) or worse in a wheelchair for most of your life.

At the very least, even if you don’t end up in the situation where you need a walker or wheelchair, you’ll most definitely be plagued by constant and nagging injuries.

If you don’t already have it, think about what it would be like to have constant pinching in your lower back, making it hard to even get out of bed – or get into bed for that matter?

When you’re carrying even an extra 50+ pounds around your waistline that puts an enormous amount of stress on your lower back potentially leading to back pain. Your spine is very good at handling vertical loads, but when you start carrying that weight out in front of you something has to give. That’s not how your spine – or the muscles supporting it – was designed to work.

How do your knees feel on a day to day basis when you’re out walking around? How about when you try to bend your knees to sit back into a chair?

If you’re like my clients you probably have a hard time with that because:

  1. The extra fat around your knees makes it hard – if not impossible – to bend them enough to sit down properly
  2. The amount of weight you carry around every day has put so much pressure on your knees that the ligaments holding them together are constantly strained

So what do you do?

Well, number 1 is, obviously, get that weight off your body.

But how? It hurts when you move. Where do you start when everything hurts?

Well, first of all you could start with Rick’s programs on this site Exercises For Injuries (this is where I come for my injury advice).

I like to give my clients ONE thing to focus on each week, so here’s my advice:

1. Get Your Nutrition Dialed In First

This is the most important because depending how much extra weight you’re carrying, the process is going to be a lot easier if you can get some of it off before starting a training program.

Even if you can barely walk because you’re in so much pain, you can still change your eating habits and lose a good portion of the weight that way.

Start with simple things like eating some protein with every meal or basing your meals around lean meats and vegetables.

If you’re 100 pounds or more overweight, this is a MUST before you start doing too much in terms of training.

Even something as simple as walking can lead to more pain when you’re carrying that much weight.

If you’re more around the 50 pounds overweight mark and relatively pain free at the moment, this is still important to do first, but you can move to #2 sooner…

2. Start Slow – Don’t Try To Break Any World Records

When you have massive weight to lose and are hurting all of the time, it’s going to take some time to get you moving forward again.

This could mean starting with something as simple was walking outside for 20-30 minutes each day on your lunch break.

Try to walk on grass or dirt though and avoid walking on concrete if at all possible and don’t overdo it. Concrete is awful on your joints when you’re healthy, let alone when you’re carrying an extra 50-150 pounds around.

3. Get A Structured Training Program

This is going to be the key to your massive weight loss and how you’re going to be able to stay pain free and injury free for the rest of your life – unless you do something stupid 😉

Having a well designed, progressive training program is a must and will help you lose the fat you have so you’re carrying less weight around, develop stronger muscles so you have an easier time carrying the weight you do have and increase your metabolism so you can keep the fat off for the rest of your life.

As they say, “There are a lot of ways to skin a cat” and that’s true here too. But there’s also the best way – my way.

My clients do a combination of strength training and metabolic training. Typically with 2 dedicated strength training and 1-2 dedicated metabolic training (i.e. “cardio”) days. The rest of their week is filled with just staying active with some light, fun activity they enjoy.

A typical strength training day for someone who is just starting and still very overweight might look like this:


1A. Push Up Position Plank, hands on bench/counter – 2 x 10-60 seconds
1B. Horizontal Cable Rotations – 2 x 10 each side

2A. Bodyweight Squat – 3 x 15
2B. Single Arm Dumbbell Row – 3 x 15 each side
2C. Cross Body Shoulder Stretch – 3 x 20 seconds each

3A. Supine Single Leg Hip Extension – 3 x 15 each leg
3B. TRX Hands Elevated Push Ups – 3 x 15
3C. TRX Chest Stretch – 3 x 30 seconds

4. Jumping Jacks – 6 x 20 seconds WORK 40 seconds REST

And one of their metabolic training workouts might look like this:


Complete as many rounds of this circuit as possible in 12 minutes, resting only as needed:

  • Seal Jacks x 25
  • Prisoner Reverse Lunges x 8 each leg
  • Push Ups x 8
  • Jump Squats/Total Body Extensions x 15
  • Mountain Climbers x 10 each

That’s just an example, but you get the point.

The key with reducing your risk of injuries when you’re 20+ pounds or more overweight is first getting some of the weight off so you can move better and then second developing a strong body that is better equipped to handle the stresses you put on it everyday.

Next, click here to see exactly how one of my clients was able to lose over 103 lbs in less than a year – totally transforming her body and her life – and how you can use the same success strategies to transform your body too.


Cameron MakarchukCameron Makarchuk is a best selling author, master transformation coach and founder BOOM BodyShaping Studio in Winnipeg, Manitoba where he and his team are “changing people’s lives, one pound at a time.” He has worked with thousands of clients throughout his career and has helped them change their lives through sound nutrition, mindset techniques and scientifically proven training strategies.

Acclaimed as “the most comprehensive fat loss solution in Winnipeg”, BOOM BodyShaping Studio is just that, having all the bases covered and giving their driven, dedicated clients all the tools and coaching they need to lose 20-120+ pounds and more.

On a mission of helping 100,000 people change their bodies and transform their lives, Cameron started, a website providing free articles, workout videos and recipes to help you transform your body, and has put his entire massive weight loss system together into an easy to follow video based coaching program called “Extreme Fat Loss Blueprint” that is now available for anyone, anywhere, extending his reach to helping people not just in Winnipeg, but all around the world.

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