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My weight training regimen on June 18, 2009 9:50 pm
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Aloha All- Rather than PMing people I am posting my weight workout here since many are interested. I am not a professional, I do not even know the names for all the exercises, and I urge each and every person to invest in hiring a personal trainer to teach you technique, adjust the amounts of weight you lift, etc- you should personalize this to fit you! It will be a lifelong investment and well worth the bucks now.....I did not start lifting til I was 5 months post op- I was in swimming shape but had done nothing on land for probably 25 years.....seriously. I prefer free weights, I think they are very versatile and you can add in movements like lunges, squats, one legged lifting or Bosu Balls to incorporate balance and core muscles. Plus every workout room at every hotel or resort or gym tends to have free weights, while they might NOT have the same machines as your gym.
(Pounds are in parentheses after each exercise)
WEEKS 1-4 Lifted 3-4 times weekly, upper and lower on same day, with a day of rest in between
Week 1---- 8-15 reps of each, 1 set
Week 2 ---- 8-15 reps of each, 2 sets
Week 3 ---- 8-15 reps of each, 3 sets
Week 4---- 8-15 reps of each, 4 sets
Lat pull down (50)
Overhead seated press, sitting straight up (12)
Bicep curls w/long bar, standing (20)
Tricep extension (30)
Seated Forward Chest push ( like bench press I think ) (25)
Squats, arms in front
Lower back swing
Note upper and lower body done on same day
Weeks 5-16 - Lifted 3-4 times weekly- Upper body one day, lower the next, rest, repeat , plus cardio
8-15 reps, 3 sets
Inclined seated overhead press ( leaning back about 30` ) (12)
Lat arm raise (8)
Bonecrushers ( reclined, elbows to ears, triceps only) (10)
Biceps curls w/hand weights, standing ( 10)
Assisted chin up (easiest setting, 18 on our machine)
Dips ( easiest setting, 18 on our machine)
Wood chop UP direction (30)
Low back row ( 40)
Push ups starting at 45` against bar
Squats, arms in front
Leg extension (25)
Hamstring curl (25)
Leg push ( 40# per leg, did individually)
Hip Abductor/adductor (60)
Inclined sit up w/10# medicine ball thrust off chest
Lower back swing
Weeks 16- current - about 3 x weekly plus cardio
Either a Circuit weight that incorporates cardio- continuous alternating between stations, little or no rest between stations, or I do lower body one day, upper the next and do a separate cardio class
Similar exercises to above with free weights but balance added as well- eg doing biceps curls on one leg then the other, Lat arm raises while lunging
Modified 45` push ups on bar
Biceps curl long bar (30)
Biceps curl dumbells standing on one leg (10 in each hand)
Overhead biceps ( elbows to ears) (10 each hand)
Waist to shoulder extended arm raise ( arms in front of you) (10 total)
I'm sorry but I don't know the names of all these maneuvers....
My transition to exercise- confessions of a couch... on June 18, 2009 5:29 pm
Many people ask me how I hit goal so fast- I never really hit a stall, and it wasn't about how FAST the weight came off, just that it was going to come off eventually. I do think rapid loss is good for your motivation- makes it easy to stay on track and avoid pitfalls of sweets, etc- but someone once wrote on OH that we are all on a journey down a mountain trail. Some of us take the path fast and hard and make it down to the bottom in a short time- others take a more meandering trail and it takes longer to reach the bottom. The important thing is that we ALL get downhill to the bottom, not how fast we get there!
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That being said, I do believe that exercise is key to fast losing- and for shaping and toning. At first I thought I'd have to get plastics on my arms, now I am not so sure because they have come a LONG way. I cannot run, or do anything impact ( I shattered my ankle falling off a cliff in college- 8 surgeries and 2 fusions later I was forced to give up impact stuff)- so I swam. I loved working out in the water- yes I wore a size 26-28 swimsuit but the aquasize class I have gone to for over 12 years has many overweight people, and seniors, and post op orthopedic patients- I wear a sarong over my swimsuit and don't shed it til I am about to jump in the water. I love the pool because even at my heaviest I only felt like I weighed 120 lbs in the water - so buoyant and supportive of our arthritic joints, our sore backs- it's getting OUT that's tough because then gravity takes its toll again, LOL! I prefer the deep water aquasize classes simply because I don't bounce on the bottom that way ( I HOPE not- the pool is 10-16 feet deep!). I wear a float belt in both deep and shallow water classes- it decreases the impact on my ankle even in the shallow water ( 4-5 feet deep). I wear webbed gloves to increase my resistance sometimes. Plus I hated to sweat before- and that issue resolved by working out in the water!
Immediately post op, I walked everyday --- it hurt my ankle but I told myself to do it to avoid blood clots. Started at 20 mins per day, by 3 weeks I was up to 60 minutes per day - a good friend helped by walking with me every morning after we dropped our kids off for swim practice. Cleared for the water at 3 weeks post op and started aquasizing again- 45 minutes per day at first, by 3 months I was up to 90 minutes per day and went as often as I could- 5-7 days per week. If there was no class on weekends, I went to our neighborhood pool with my flotation belt and my SwimP3 player ( waterproof mp3 player) and did it on my own. Music makes SUCH a difference in my workouts- when I start getting pooped, a new song will come on to energize me. Plus, I can tailor my workouts- some slower warm up songs, several fast paced energetic songs for 30-40 mins, then some cool down songs.
By 5 months I knew I'd get osteoporosis if I did all my exercise in the water, so I started going to the club and lifting weights - I got 2 free personal trainer sessions and he showed me not only weights but other exercises I could do at home ( squats, hip bridges, lunges, etc) that were low impact but worked large muscle groups. So at 5 months I added lifting 3-4 days per week, and started cycling on the stationary bike ( again, music makes a HUGE difference in my work out- I turn on my music and rock out!). My trainer had taught me about interval training, so by 7 months post op I added interval training to my swims and cycling and shortened my cardio to 45 minutes per day. Again, I went almost everyday.
By 7 months I started doing different cardio classes- now at 12 months I do cardio 4-5 days per week- 45-60 minutes of cardio kickbox, tae boot, boot camp, gravity class, circuits, cycling or swimming- and lift weights about 3-4 days per week (or it is incorporated into one of the classes). I find that if I do NOT go, I get aches- at first I was so sore everytime I went, now it's only when I don't go! I still use a personal trainer about once every 2 months to give me a new routine, or teach me some new weight exercises, or adjust the amount of weight I am lifting. This month I want to learn how to box since I love the cardio kickbox class but look like such a spaz. I have also started yoga classes- they are very relaxing ( I fell asleep at the end of yesterday's class, eeek!) for stress reduction. Plus it's free with my gym membership- massage costs alot!
So that's it- keys are:
300 minutes per week of exercise ( current recommendation by the American College of Sports Medicine (ACSM).
Do both cardio AND some sort of strength training- weights, resistance bands, gravity- to build muscle and stamina and cardiovascular health
Mix up your cardio and weights- not all the same exercise- or your body will become more efficient and "cheat"
Take it SLOW- I did not do anything I was not cleared for. And even though I felt I was in good shape by 5 months post op from all the swimming, I could barely do 15 minutes on the cycle at that point- within 4 weeks I was seeing more stamina and able to do 45 minutes on the cycle.
Free weights are better for me than the machines- I can add balance (eg bicep curls standing on one leg now) or a Bosu ball or a big exercise ball.
Keys for weight loss ( I don't think I ever really stalled- pretty much lost 15-29 lbs per month the first 6 months, then 7-13 lbs per month the next 4 months when I hit goal. I've since lost a few more pounds but I am trying to maintain here).
Small frequent meals ( I eat 5-6 times a day)
High protein low carb ( 100g+ protein per day)
No refined carbs, no bread rice pasta sweets
Water ( 64+ oz every day)
Vitamins ( multivite with iron, Bcomplex, calcium all daily and B12 sublingually 3X weekly)
Don't expect it to happen all at once. My Lord, I was exhausted and fatigued for 2 months post op! I kept waiting for the burst of energy everyone talked about- did NOT happen for months! But I find I am in the best shape of my life now, and I have only begun to investigate the athletic me.
I'm finally writing this a year post op in the hopes of helping another SMO person in their quest for better health.
A year ago I could not walk up the stairs without panting. I hated the way I looked and felt, and knew I was not living my life but merely existing. I was starting to avoid social situations because of the way I looked, and hated standing in my closet weeping over dozens of tent-like outfits, none of which would fit. I approached my PCP 6 years ago at 275 lbs about WLS and she talked me out of it- she said her patients that were successful had to work very hard to maintain their limited success through exercise and diet, and that I might lose 100 lbs, then stop and still be morbidly obese. When I went back in 5 years later and 50 lbs heavier, I would not be denied....I was miserable. She gave me a referral to the John Muir Weight Loss Surgery Center and I met the doctors and began my 6 month pre op program of supervised diet, exercise, evaluation and education. During this time I learned about the VSG and how it might best fit my lifestyle- I could still take NSAIDs for my arthritic ankle ( badly mangled falling off a cliff 30 years ago, 8 orthopedic surgeries later but I still limp badly), I'd likely have no hunger for some time afterwards from lack of grehlin, I was restricted in quantity but not food type, there was no rerouting of my intestines so no malabsorption involved, it was a safer, quicker procedure than both the RNY and DS, and my doctor thought I was a highly motivated good candidate for it.
If I was going to do this, it was going to be done right with me focused on getting healthy in all aspects of my life- this was not a diet but a lifestyle change- I'd never get to go back to the way I ate before with massive quantities of pizza and fast food. I was going to embrace exercise and cleaner eating and stress reduction- and pay attention to myself for once. Putting my self before others is something I have trouble doing. So far so good!