Exercise, Nutrition, WLS & Cooking Q&A - 10/14/2013

If you are walking 30-60 minutes steady state. Otherwise HIIT is much better and youwould be looking to get 20-30 mins. I use a HIIT Run technique that goes like this:

5 minute walking warm up, then

30 second sprint

3 minute jog

30 second sprint

1 minute walk

repeat (3 times = 20 mins total, 5 = 30)

If you do cardio and weights on the same day, remember always do weights first. Make the most of the energy that is available. The only exception to this would be walking in the morning before breakfast on an empty stomach. The reason for this is to combat against muscle fatigue, but muscle fatigue is just where your limit is right now, it will get better.

Thank you so much!  Very helpful!!!

Tried all but the beef and hemp.  Doctor and nut don't know why I've had such bad reaction to shakes since surgery.  They are not concerned as long as I can keep my protein levels up.  I'm 7 weeks and can do about 2.5 oz dense protein at a time, so I am always looking for ways to get extra protein.

Seems kind of odd to me, are you sure you are not allergic to what you are mixing it with? Anyway almond milk is a good thing to use, so off to a good start that way as well. Other good sources, greek yogurt, cottage cheese. There are also Milk Protein Concentrates since you can tolerate milk.

Jus****er. Weird I know.  I was someone who actually liked my pre op shakes.  It is the only issue I have had so I feel lucky.

Hi!  I'm 4 years out, so I do understand the way of eating/life after.  However, I still have trouble getting water in b/c I can't drink water for a good 30-45 min after I eat.  Yes, still a good rule to follow, however, I am hoping to start training for figure competition and lots of water is needed through out the day.  Which brings me to my next question regarding exercise/nutrition.  I've always had trouble getting in the protien per day.  I can't eat much protien in one meal (no more than 5-6oz of chicken, alone, with no sides), so the recommended 100g of protein (give or take some depending on macros) a day seems SO hard to achieve :(  Is it possible to figure compete/body build in life after VSG?  I've actually gained 25lb. (fat, no muscle) since my lowest a few years ago.  I'm looking to lose that fat but with my recent weight lifting in the gym, I've gained lots of muscle.  NO inches lost :(  I know my body just won't let go of the fat.  Any suggestions?!?!

My first suggestion is to get back on plan. As for water, my best suggestion is to always have some with you and to just keep sipping all day long. Try getting water in other ways too. I put apple slices and cinnamon sticks in a pitcher of water and drink that some times. Teas are a good way to ge****er too, just be careful to drink that earlier in the day than later. Water with lemon lime and orange slices is good too. Try mixing with Mio or other water flavorings they are mostly low carbs and they are good to mix into plain Greek yogurt for more protein.

as for protein, 80g is a good target, 100 is good for exercising, but 80 works too, just increase your fats so you have some fuel too.

Thanks!!!!  I'll shoot for 100g a day but if I get 80g, than I'll feel good.  I have trouble achieving 60 as it is but I just need to overcome that!  I lift heavy and I do very strenuous cardio (high intensity spin/kick box/plyometrics) so I do need the fuel, that's for sure!

Should we be in ketosis for the first 6 months?  How do we get back in it?  I was in it the first two weeks when all I could have was broth and water.  I am losing pretty good , I have lost a little over 30 pounds since surgery, but want to maximize the losing phase.  Thanks in advance.

Smiles:),

Lisa

Yes, but you will not likely be in it all day every day, but ketosis is when your body is burning fat for fuel. You body will go in and out of ketosis depending on the number of carbs you consume in a day. Stick to your plan and you will optimize your fat loss. Make sure you also incorporate a good exercise plan as well to really maximize your fat loss.