Mandyplus2 ..
Because I get asked often about my strength training routine...
Nov 21, 2010
I had the VSG on March 6th, 2010. I did not exercise AT ALL for the first 6 months post op. I lost about 90 lbs by then.Then I decided it was time to incorporate exercise to get to goal, and to fill in the loose skin with muscle.
I started doing HIIT (high intensity interval training) 3-4 times per week on the treadmill. My sessions were 25-30 minutes with a warm up and cool down, so 15-20 minutes of actual work time. HIIT is very intense, but I prefer to work harder in a shorter period of time rather than spending a lot of time exercising. Also, it promotes muscle development which is my main goal. My doctor actually recommended HIIT to me and have since found that many people into strength training also do HIIT.
I started strength training a couple weeks after I started my HIIT. I lift weights 3-4 times per week (usually 4 times) for 45-60 minutes each session.
I dropped my HIIT after about 5 weeks of doing it because I was too tired doing both HIIT and strength training. I LOVE strength training but cardio, not so much. So, right now, strength training is all I do. eta: Since writing this I have started my HIIT back up. It is not something that I see as necessary, but just as complimentary. I will probably continually add and drop it depending on how I'm feeling.
I lift heavy and incorporate a lot compound lifts in to my routine: pull/chin ups (favorites!), dips, military press, lateral raise, bench press, push ups, squats, lunges, decline crunches, planks, skullcrushers, barbell and dumbell curls, and rows. There are various other lifts I do also depending on my current training program such as leg press, hamstring isolation work, tricep isolation work, and some front deltoid isolation work. Overall, I focus on compound lifts as my core lifts, enhance my workout with supplementary lifts, and then perform some isolation work only if I feel that I need it.
*** Right now I am following a custom, professionally designed body building program, but for the first couple of months I worked my own program.
