Lori G.
My weight training regimen
Jun 18, 2009
(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
Hip raises
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
UPPER
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
LOWER
Squats, arms in front
Hip raises
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
Chest row
Bar dips
Lunges
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 potato.
Jun 18, 2009
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)
Exercise
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.