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I'm getting alot of private messages related to the pictures of my arms people have seen. Sooo I'm gonna get you all at once and post some of the exercises I do, or that I got started with.

You should know right off that I did NOT carry my weight in my arms, they were a little poofy (I do have some stretch marks and a bit of extra skin there) but 90% of my weight was in my middle section - THAT is why I do not have excessive batwings. Genetics folks. (Though I think I would rather have bw's than an apple girl's disposition for heart related problems..) Anywho, exercise can make them look better, and of course improve your overall fitness, but exercise will NOT eliminate extra skin. If you are the luckiest person on earth you have perfect genes for skin elasticity and have never smoked or gotten a stretch mark and it will all go back where it started...otherwise...its PS for you, just like me and my stomach :)

Disclaimer - I am in no way an expert on fitness, or anything related to it, I only know what works for me. I highly suggest sessions with a personal trainer, even if its just one or one a month, to learn how to properly exercise and not hurt yourself. And of course you should consult with a doctor prior to starting any exercise regimen.

Now, some easy resources for exercises.. these have pictures, videos and workout routines that you can follow - both at home or in a gym. I started with a few personal trainer sessions, then when I couldn't afford it anymore, used what she taught me to find new and progressing things to do by researching these sites and others.

www.sparkpeople.com
www.about.com
www.ehow.com

My philosophy about weight/resistance training is:

I want to build muscle, so I use a low number of reps, (usually 2 sets of 8 reps) and the highest weight I can handle so that I almost fail those last 2 reps. If I can do them easily on the 2nd set it's time to step it up a notch.

There is no such thing as spot reduction. You can do cardio, or weight training and burn fat by the virtue that it is exercise, but you CANNOT tell your body which fat to burn. You can only tone muscle areas, and build muscle - this doesn't eliminate fat.. thats how you can have great abs, but still a fat belly.

Every exercise you do works more than one muscle. Even if you are just wiggling your pinky finger you are still using the muscles in your palm and wrist! If you can't complete an exercise, the focus muscle (like chest muscles for chest presses) may not be the reason – maybe its your shoulders, or back, or biceps holding you back. It's important to work em alllllll.

Change is good. Boredom is bad. By the time you are bored with your workout, your muscles have LONG stopped getting any benefit from the same damn motion over and over. Write down 2 or 3 routines (yes even exercises you HATE) and rotate em every 2 weeks, or 3. Add resistance etc...

You can get just as good a workout with 0 equipment as you can with a mega-gym at your disposal. Most of the stuff below relates to free weights, but almost every exercise here can be found with a variation that uses no equipment, a resistance band, a machine, two soup cans, whatever.

A strong CORE (abs, back, hips, etc) make every other exercise easier.

OK now – Here are some of the upper body exercises I do:

 

1. Pushups – you know what a pushup is in its basic form, you can start out with the 'girl' pushups (knees bent) and move on when those are comfortable. As you get stronger, not just in your arms, but your core (essential to puships), legs and balance, there are TONS of variations, like the spiderman pushups I posted yesterday. Don't worry if you can only do a few at first – remember you're using your body as resistance, so in a normal pushup if you weigh 190 lbs – you're working against 190lbs. (minus a few for the pivot on your toes, but I ain't doin the math) That's ALOT!

    

2. Bench Press – do NOT do these without a spotter. Ever. No matter how tough you think you are. You may only be pressing a 10lb bar and 5lb weights, but 20lbs hurtling at your nose can still kill you, capice? Look up the proper form. Note: I sometimes do Bps with a bar with no weight on it to warm up a little and get my muscles engaged. Good Stuff!

    

3. Flys – now there are a TON of different “fly” types – seated flies, ball flies, machine flies – don't skip the machines! Changing up your workout does wonders and you don't HAVE to use free weights to be tough (or slam them on the floor OR make a grunting noise – most gyms get mad if you do that!)

    

4. Presses – again there are a hundred variations of this – butterfly presses, shoulder presses, chest presses (note these are with dumbells, not barbells..)

    

5. Curls – curls usually target a more specific area than the rest of the exercises, but STILL require multiple muscles to accomplish. Again, here, tons of variations – bicep curls, concentration curls, preacher curls, hammer curls...Look up proper form pick one, change it up!

    

6. Shoulder Raises – People always forget shoulder muscles, they're small, you don't think about it, heck if I'm working everything else my shoulders should be fine right? Shoulder exercises, like anything else DO target multiple muscles, but they are geared towards the shoulder. There are 4 muscles that make up your shoulder, they are all pretty small comparitively, but think about it – just about every single upperbody and even a lot of LOWER body exercises – engage your shoulders and require motion. It's important to give them some attention. Anyways – you can do lateral (side) raises, front raises, rear raises, overhead shoulder presses, rows and rotations (don't forget the rotator cuff!) Look 'em all up – proper form is important! P.S. You will find you need a significantly LOWER weight to do most raises – if you are working out with 25lbers on your bicep curls do not be upset that you need a 10 or 12lb weight for shoulder stuff – its normal!

    

7. Tricep stuff – Yep – this is batwing land. Most people who haven't really investigated weight lifting and are winging it, or worked with a trainer, will TRY to work a tricep and end up working a bicep. Now, you're always going to use other muscles in the process – but did you know that the BIGGEST muscle in your arm is the tricep? NOT the bicep! It's also one of the hardest to work. Some of my favorites exercises are tricep pull downs, tricep extensions (one or two handed), tricep dips (best results here I think), skull crushers (be careful, they call 'em that for a reason) and tricep kickbacks (there is a bent elbow version and a straight arm version – I prefer straight arm)

 

Ok so now you're thinking – shit thats a lot of stuff, I don't have time.... yesssssss you do! I don't do ALL of this, every workout – remember change is good. I pick one or two exercises that work each main muscle area, and then maybe 1 extra for what I am imagining (yes I hallucinate) is my “weak spot.”

Remember variation - Having an arsenal of variations means you don't get bored!

 

Remember proper form – no injuries!! no injuries!!! Use a trainer, read the machine, look it up, watch the video..etc!

 

Remember your rest - during REST is when you build muscle, when you exercise you are actually DESTROYING it. Yep – tearing it to pieces. The repair process is the building process and that happens on rest days. It's IMPORTANT to rest a very minimum of 36 hours between upper body workouts – 48 hours is best. Don't do this stuff daily, you will make 0 progress and wonder why. You'll also probably hurt yourself. Don't hurt yourself!

 

Remember your nutrition – a carby/proteiny snack no less than 30 mins prior (the more dense the food the more time before the workout k?) Ya need carbs for fuel, they aren't evil, don't be afraid! And then a protein snack within 30 mins post-workout (Liquid is best here folks – even if its just MILK..yep plain ol' moo juice) feed the repairing muscles!

 

Remember your hydration – for every 15 mins, ADD 8oz of water. Don't just drink 8oz per 15 during, this should be IN ADDITION TO your normal intake.

 

Without those things.. Rest, proper form, nutrition, hydration and sensible resistance (no needing to slam the weights folks!) you're not doin anything but frustrating yourself and hurting your body.

P.S. After your workout don't forget to stretch!!! Stretching before your workout risks injuring cold muscles, at least do a 5 min "warm up" to get the blood moving.

P.P.S. DONT TAKE MY WORD FOR IT! It's entirely possible that I am totally wrong and have just been lucky that I haven't killed myself - Please DO YOUR OWN RESEARCH! ASK AN EXPERT! VERIFY! Mkay?

I don't do these - but someone mentioned to me the other day that at her weight (preop) when she gets on the floor (like the last two exercises I posted) she can't get up. Sooooo I thought I'd post some chair exercises.

Folks - no matter what your physical limitations, you CAN exercise, really, its just a matter of find the right routine for YOU. Exercise has so many benefits, even in small amounts - even just getting your heart rate up - you can do that sitting in a recliner or laying in bed (alone.. don't start the comments ;p)

Anywho Check out these chair exercises on about.com!

P.S. the picture shows this chick doing these in an office chair - I'd probably want to try them in something more stable that doesn't recline, wobble or roll, at least at first..

This one is another core exercise, and another one you can do without ANY equipment. It looks easy but can get tough if you do it correctly and can be done in a few different ways with varying degrees of difficulty. It's awesome for your buns!

Bridges!

Beginner:


Lay on your back, arms at your sides (helps with stability, as you get better at these, move your arms straight out over your head so you aren't using them to "help" you lift). Knees bent with your feet about hip width apart. Lift your butt off the floor until your body is a straight line from chest to knees. Hold for a 5 count and drop slowly back to the floor. Repeat. IMPORTANT: to get the most out of this exercise, while you are lifting squeeze those butt muscles together and tighten your abs by trying to pull your belly button towards your back bone. Do a few sets of these and you will feel it in your butt, legs, abs and back...

More advanced:

Sit in a "crab" style, supported by your arms AND legs while you do these:


Even MORE advanced (balance is an issue here):

Add the stability ball under your feet. This engages your hamstrings as well and you'll feel a burn.

Your core muscles are important to EVERY other exercise you do, all cardio, all strength workouts and also important to just living life. A strong core can help with posture, relieve back pain, even improve respiration. You have much less chance of injury while working out or doing anything at all strenuous if your core muscles are in shape!

Yeah I've been slacking in the blog dept. Sorry! Anywho, I'm going to start posting these in here for people who keep asking. Feel the burn :)

I am by no means a fitness expert, nor am I in super great shape, there are SO many here who are better at the workout thing than I... but I get alot of PMs and questions about what I do in my workouts. So I thought I'd share a few of my favorite exercises and if you want some variety you can try them with me :)

A good place to look for exercises to work various parts of your body is about.com, they have lots of workout routines, with pics and video, for all fitness levels and fitness goals.

Anywho - my favorite this week is a core exercise. A strong core helps you with every single other exercise you can do, as well as overall health. Good back, oblique and abdominal muscles can help with back pain, posture, and even respiration. This is one that almost anyone can do, no equipment required! It works your lower back without back strain, and your butt - you'll feel it I promise, even though it looks super-easy.

Supermans

Lay on the floor, on your stomach and stretch your arms out in front of you, feet straight and heels flexed, face towards the floor. You can put a rolled up towel under your waist to support your back and one under your face if you want to, for comfort.

There are two ways to do this, its up to you. First is alternating:

Lift your left arm straight up off the floor, along with your right leg. Squeeze your buns as you do this, keep your feet flexed (toes NOT pointed) and don't forget to breathe! Hold for 5-10 counts (up to you). Return to start. Lift your right arm and left leg, hold for 5-10 counts (you can increase this as you become more comfortable). Return to start. You should pause in between and don't do this fast. It's a slow and controlled kind of movement and hold. I do 40 of these, so its 20 for each side, you can do 10/10 to start or whatever is comfy for you.



Option 2: Non alternating:

From the same start position as above, lift BOTH arms and BOTH legs, making a small curve with your back, and hold for a 20-30 count. Remember to squeeze your butt muscles and keep your feet flexed. Return to start. Wait a beat and do it again.



Pretty easy huh? I was surprised at how much I felt this when I did it.

Have fun :)

K I'm gettin pissy here cause I've tried to post my stinkin inches thing 5 times and IE keeps crashing. AAAAAAAAAAnyways - last try

-87 lbs
From a size 22 to a 12

 

Area	Pre-op	5 Months	6 Months
Chins	2!	1!	1!
Neck	15.5	14	13
Bicep	14	12	11.5
Shoulders	47.5	42	42
Bust	49	43	41.5
Under Bust	45	38	38
Muffin	50.5	39	39
Waist	49.5	40	38
Stomach	54	45.5	44.5
Hips	54	45	43
Thigh	29.5	24.5	24
Calf	17.5	15	15
Total	426	358	349.5

80 Lbs down

Here's da measures

 

Area	Pre-op	1 Month	2 Months	3 Months	4 Months	5 Months
Chins	2!	1!	1!	1!	1!	1!
Neck	15.5	15	14.5	14	14	14
Bicep	14	14	13	12.5	12.5	12
Shoulders	47.5	44.5	44	45	45	42
Bust	49	48.5	47	44	44	43
Under Bust	45	44	43	40	38.5	38
Muffin	50.5	45	46	46	42	39
Waist	49.5	47.5	44.5	42	41	40
Stomach	54	51	51	47	48.5	45.5
Hips	54	54	51.5	49	47	45
Thigh	29.5	29	25.5	25	24.5	24.5
Calf	17.5	17.5	16	15	15.5	15
Total	426	410	396	379.5	372.5	358

 

Area	Pre-op	1 Month	2 Months	3 Months	4 Months
Chins	2!	1!	1!	1!	1!
Neck	15.5	15	14.5	14	14
Bicep	14	14	13	12.5	12.5
Shoulders	47.5	44.5	44	45	45
Bust	49	48.5	47	44	44
Under Bust	45	44	43	40	38.5
Muffin	50.5	45	46	46	42
Waist	49.5	47.5	44.5	42	41
Stomach	54	51	51	47	48.5
Hips	54	54	51.5	49	47
Thigh	29.5	29	25.5	25	24.5
Calf	17.5	17.5	16	15	15.5
Total	426	410	396	379.5	372.5

So I post these little posts in increments that tell a little about my journey, but I haven't really blogged or bundled it all together at all. I found that those posts by others help me out so I'm gonna try to go over my what's up.

I'm nearly 4 months out, down 67 lbs and 3 sizes (bordering on a 4th but no biggie). I'm THRILLED with my progress so far. Pre-op I posted that my mini goal would be 60 lbs by my birthday/4th month the end of this month and I am ahead of that so its awesome.

I am staring ONEderland in the face, which is amazing. I bought my first pair of levi's in years. Strangers, family and co-workers are complimenting me nearly constantly. I feel "longer" - like im lean andmean, not humpty-dumptyish.

I have had 0 issues RNY-wise, no strictures, hernias, weird stomach pains, etc. I can tolerate anything if I remember to chew it (dumbass), but I do dump on fats and not sugars (far as I know, i keep the sugar thing low). Sugar alcohols turn me into a Ginormous Farting Machine of Death so I avoid those as well. I am fairly regular BM-wise and have only had to MOM it twice since surgery. I get my 70+g protein a day and my 80 oz of liquids, though I do drink too much coffee lately.

My body is PISSED at me, however, for doing this wonderful service for it. And I mean PISSED.

1) It stopped absorbing my thyroid meds - we're working through doses and trying to get me back stable. My TSH levels are supposed to be on the low end of normal because I had "nodules" in my thyroid and after radiation the treatment (synthroid suppression) is to blast them with synthroid to help them shrink. At last check my TSH was 3.1 (which is only .1 into the 'treatable range') but my doc wants me down between 1 and 2. I feel that .1, really, after living for years as a hypER thyroid person with an unmeasurably low TSH level, that 3.1 is causing me fatigue, mood swings, etc (along with the normal hormonal shit)

2) My femaleness is whacked to all hell. I was due for a period the day of surgery. I didn't get it, no biggy right? Trauma, etc. Well I got it two weeks later and HOLY FREAKING PIG SLAUGHTER BATMAN. After years of PCOS and periods being a complete an uttery surprise whenthey occured (and heavy) but cramp-free, I began having horrific, heavy pigslaughter flow, on-time ragfests. I saw my PCP, she put me on Yaz to calm it down - I got a period 1 week early, light, barely spotting.. hm pretty nice.. well that was almost 3 weeks ago. After 10 days or so of the spotties, I am now having a normal period. No it's not a pig slaughter, I'm not flooding pads etc, but uh I think I've bled long enough ok? THanks mother nature.

3) My ass hurts. I lost from my face/neck area, extremeties, legs and now my back. My stomach is stubborn but my ass is dissapearing. The upper ass shelf is gone and my ass is now ass shaped as opposed to looking like an ass with another crackless ass sitting on it. THese are good things, however now there is no padding on my coccyx aka my buttbone. So its sore, compounded by travel and plane rides and a desk job. Compounded further by bouncing onit down a flight of stairs during a clutz moment. It's terrible. I can't sit for more than a few mins without pain. I am sitting on a child's swim ring right now (someone here suggested that - thanks!) I have an icy-hotpatch stuck to my butt. It helps, but damn it hurts when ya gotta peel it off.

4) I was doing great with exercise, but after the above mentioned stair incident it was recommended I lay off until the soreness abated. Well...now I'm out of my routine. Due to family crap today I don't have time but tomorrow I am going back to the gym and priority #1 is building up ass muscle - no joke.

Now for the mental stuff (yeah im long winded, you can click out of the post anytime!).

Pre-op I never felt fat until I caught myself in a mirror or picture. So i avoided mirrors, and pictures - easy cheesy right?

Anyways - I now feel like i LOOK like I felt before. Make sense? I'm still "obese" but not like I was and I definitely don't take up as much space in this world. My body has caught up to the image of me that was in my mind. From here on in I think it will be a bit of a battle to keep my mind on track with my body.

My doc's goal for me was 170, mine is 151. I thought about this alot and really none of that is written in stone. I do contemplate, however - the areas of loss. LIke I know my stomach will be the last to go, so what if I have to go past one or both of those weights to get rid of it, then 'bounce' a little to distribute? I dunno - just in my mind. The stomach is coming off - I'm concerned about my hip to waist ratio and future cardiac issues as well as a resurgence of my PCOS (which symptoms seem to be gone).

Oh that's another thing - my co morbids. Mine were not as severe as many here, but still troubling to me. Honesly anything with the word "morbid" in it is gonna be a little troubling right?

GERD - gone, poof. Day of surgery, no more GERD. I can sleep without choking on it, eat spicy, etc. No GERD!

PCOS - Well I already disussed the monthly thing so we can call that a work in progress. The word-i-cant-spell thing that causes darkened areas around your neck, stomach, pubes and armpits? Gone. Weird hair growth (aka beard) well I had laser hair removal (one application) and it did an amazing job - but I have not noticed any NEW hair growth in the 'bad spots' at all. I haven't had anything checked as far as my insulin resistance but with my food intake I'd guess it's probably a non-issue.

Stress Incontinence - Yeah, i peed. Peed when I laughed, coughed, ran, bounced, hit a speed bump. You get it. Panty liners 4 life! Wrecked undies, the not so fresh feeling - etc. Well it's gone too! yay!

As far as the 'typical' RNY side effects -

My skin is dry, but not TOO bad. If I keep up with moisturizers on my face and hands mostly, I do ok.
My hair has not fallen out (any more than I normally shed with thyroid issues). It's shiney and healthy.

As far as my weight loss trend -

Some people post they only lose one week a month. Or they lose right before their period, or right after, or that they're steady as she goes. I bounce. I lose 2 lbs, gain 4, take a few days to lose that 4 and two more, then start over. Now that I am used to this trend its no biggie and If you look at my tracker in my profile you can see overall I've been fairly steady. I am happy with that. 

SO that's enough babbling. I hope some of you may see some of the same things thathappen to you in this post and know you arent alone, or the only one. I hope some of you who are scared of an upcoming surgery read this and think "hey thats not so bad" - because really - it aint.

As a support board we tend to see more complications and complaints and cries for "HELP!" than good stuff, and frankly my personal journey so far is good stuff. I've not had a single moment of regret, depression, or wistfullness for the "old me."

I'd also like to thank every stinkin one of you for being supportive and positive and when it's needed for straight shooting. IT seems like many people come here for "support" but get mad when the answers aren't what they want to hear. If I'm delusional PLEASE let me know - obviously I'm not seeing it myself and a GOOD friend would give me a whack upside the head and a reality check.

Love you guys!

Wow lookit the inches melt!
 

Area	Pre-op	1 Month	2 Months	3 Months
Chins	2!	1!	1!	1!
Neck	15.5	15	14.5	14
Bicep	14	14	13	12.5
Shoulders	47.5	44.5	44	45
Bust	49	48.5	47	44
Under Bust	45	44	43	40
Muffin	50.5	45	46	44
Waist	49.5	47.5	44.5	42
Stomach	54	51	51	47
Hips	54	54	51.5	49
Thigh	29.5	29	25.5	25
Calf	17.5	17.5	16	15
Total	426	410	396	377.5