Strength training early on....

[Chunky]

I am 6 1/2 weeks out from surgery, and decided I need more than the walks and bike rides. I decided to sign up for a Personal Trainer 3x week for 45 min a time. I am not sure how long I'll do this before doing group classes at the gym, but I want to get movements down and get stronger first.

Have any of you started strength training (full body type movements rather than isolated parts) this early on? I hope this was a good move. It seems so many wait till they lose the weight before doing this.

Also, in addition to these three days, how many days of cardio should I do, and for how long and at what intensity?

I am excited to get stronger, better balance and some muscle. I did the assessment today and my flexibility is good, but my recovery from the step test, and my push-ups and sit-ups all were poor or fair... My goal is to get them to normal or above.

Amy advice welcome.

Also I eat 600-650 calories most days. Am I going to need to get in more when strength training or is this fine? And should I still be able to lose weight? I want to lose 50 more pounds -- and I'm right at 20 lost so far.

[rzrgirl]

I am starting back to gym with classes and personal training couple times a week as well. With the right trainer you should tone up pretty quick.

[Chunky]

Well maybe we can compare notes. I am so sore today. Did a 45 minute strength workout yesterday. I am so out of shape.

BTW, did you go from 210 to 175 since surgery? Or was some of that pre-op weight loss too? That is amazing in such a short time if all post op. I was 201 day of surgery and am 181 as of this morning. My surgery was a few days prior to yours.

I am happy that I am losing. But I now need muscle too...

I am starting back to gym with classes and personal training couple times a week as well. With the right trainer you should tone up pretty quick.

[rzrgirl]

210 was first day of pre-op diet. I have lost a lot of muscle since I have not worked out in like 4 months

[Chunky]

How much did you lose pre-op? How long were you on pre-op diet for? My dr did not have me do one.

I have been walking and biking a bit but have not lifted weights or done body weight resistance training in a very long time - till the other day. I am way out of shape and excited to get stronger. I hate feeling weak. Plus I am 42 and I want to prevent osteoporosis and such - so weights are the best way to do that I think...

210 was first day of pre-op diet. I have lost a lot of muscle since I have not worked out in like 4 months

[rzrgirl]

I didnt weigh myself before I left . My preop was 3 days. So I started on the 22nd of July

[jmw]

I started strength training with body weight(of which I had plenty ) six weeks post op. I did squats, lunges, push-up on my knees, planks, calf raises, etc. After a few weeks, I added free weights and began doing that 2-3 days a week. Ideally, I should have done at least three, but life happened sometimes and I only got two. I did cardio 5-6 days a week then. I do the same thing now, except I lift three days a week no matter what. Cardio is still 5-7 days a week.

Nutritionally, I found that I lost weight at a better pace if my net calories were around 800. I aim for that daily and it works for me. And, I drink more water= at least 80 ounces per day of water(not tea, coffee, crystal light, etc). I do have a cup of coffee most mornings as well.

[Chunky]

Wow - that is a lot of exercise. For the 5-7 days a week cardio - is it low intensity or high? And for how long typically?

One thing I want to be careful of is finding a routine I can stick with long term.

I started strength training with body weight(of which I had plenty ) six weeks post op. I did squats, lunges, push-up on my knees, planks, calf raises, etc. After a few weeks, I added free weights and began doing that 2-3 days a week. Ideally, I should have done at least three, but life happened sometimes and I only got two. I did cardio 5-6 days a week then. I do the same thing now, except I lift three days a week no matter what. Cardio is still 5-7 days a week.

Nutritionally, I found that I lost weight at a better pace if my net calories were around 800. I aim for that daily and it works for me. And, I drink more water= at least 80 ounces per day of water(not tea, coffee, crystal light, etc). I do have a cup of coffee most mornings as well.

[jmw]

First and foremost, you have to find what works for you. I was just relaying what has been my routine and has been working for me. Finding something that you can stick with is very important. On that note, I will mutate a song lyric and add a disclaimer: In my fat life, I had 99 problems, but exercise wasn't one. I am living proof that you can't out-exercise a bad diet. For at least ten years, regular exercise has been part of my life. Low, moderate, and high intensity. I ran half-marathons when I weighed between 210-225 pounds with respectable times. I cycled centuries(100 miles bike rides). I lifted weights. I did the Insanity program twice and have the t-shirt to prove it. I have several medals from races where I placed first in my catagory- Athena(that is the nice way to say 'heavy', even though I was a good 70 lbs heavier than many other Athenas). I was still fat. I ate any and every thing. But, I exercised because I like it and it makes me feel good. And, it helps me accomplish a goal. So, I will admit, that I can be a bit over-the-top about jumping in with both feet.
That being said, I will answer the questions that you asked.

My cardio is a mix of low, moderate, and high intensity. I work in high intensity at least 5 days per week(cycling 2x week, sprint and hill tabata drills 1x week, and kickboxing 2x week). I also run and use cardio equipment such as the arc trainer, elliptical, and rowing machine. I walk 3-7 miles, kayak, and swim laps an additional 2-4 times per week for low intensity exercise. I often combine these activities. For example: I walked 3 miles this morning. This afternoon, my hubby and I went to the gym where I lifted all major muscle groups on the cables and with free weights. I did walking lunges around the gym and box jumps on to the bleachers. Then, I did sets of sprints on the treadmill where I ran at 8.0 for 1 minute, then 5.0 for 1 minute, repeating this for 20 minutes. We worked our abs with planks, mountain climbers, V-sits, and roll-ups. Then, we stretched and came home. So, in one day, I did low and high intensity exercise, lifted, and did ab and flexibility work. We were at the gym for an hour and a half. So, all in all, the hour walk in the morning, and the 90 minutes at the gym totaled 2.5 hours. That is typical for me. It is also typical that it is split through the day. I may do a cycling and yoga class in the morning, and then either take a walk with a friend or a run later that evening.

This has been my experience, on my journey, and finding what works for you really is the key. I will admit that I don't put a lot of stock the saying, "Find something that you love doing, so you will stick with it." You know what I like? I like sitting on my couch watching movies or reading a book. I like floating on a raft in my pool with a trashy novel. I could do those things all day. But, I don't because they are not good for me in large amounts. And, I do lots of things that I don't love because they are good for me. Sometimes exercise IS one of those things. I don't love pilates. Not at all. It is hard and I suck at it. BUT, I need it. I need a stronger core. So, I do it. But, I try to find a balance by adding activities that I do love like swimming, kayaking, and cycling. So, my personal saying, my mantra, is, "Do what you need to do, and find a way to love it." I enjoy the interaction with folks at the gym, the high I get after a run, the feeling of strength I get from lifting. I enjoy all of that enough that I stick with it, even if I go through spurts of not loving the activity itself. It works for me. I hope that you find something that works for you!

[sraebaer]

You will LOVE your personal trainer! I miss mine, but the price was so high. Perfect way to get started!

I was cleared to do any exercise at 2 weeks. My only advice is to start where you are and gradually work up.

As far as calories, I was told not to count calories, just be sure to get in my protein and liquids. If you are going to be working out on a consistent basis 600 calories a day doesn't sound like enough to do much of anything. But we're all different, maybe you have plenty of energy eating that little.

[Chunky]

Wow, thanks for explaining!

You sound like you are in fabulous shape, even when heavy. But I bet exercise is way more fun now. I am so impressed with all you are doing.

I am gonna try new things to see what the right mix is. I live biking and enjoy spinning. I just worry about starvation mode since in one class, I will burn more than I eat in a day. But you lost weight burning far more than that, so maybe my concern isn't valid.

I am bad at dance, but my daughter wants to go to Zumba today... so I am headed to the gym.

First and foremost, you have to find what works for you. I was just relaying what has been my routine and has been working for me. Finding something that you can stick with is very important. On that note, I will mutate a song lyric and add a disclaimer: In my fat life, I had 99 problems, but exercise wasn't one. I am living proof that you can't out-exercise a bad diet. For at least ten years, regular exercise has been part of my life. Low, moderate, and high intensity. I ran half-marathons when I weighed between 210-225 pounds with respectable times. I cycled centuries(100 miles bike rides). I lifted weights. I did the Insanity program twice and have the t-shirt to prove it. I have several medals from races where I placed first in my catagory- Athena(that is the nice way to say 'heavy', even though I was a good 70 lbs heavier than many other Athenas). I was still fat. I ate any and every thing. But, I exercised because I like it and it makes me feel good. And, it helps me accomplish a goal. So, I will admit, that I can be a bit over-the-top about jumping in with both feet.
That being said, I will answer the questions that you asked.

My cardio is a mix of low, moderate, and high intensity. I work in high intensity at least 5 days per week(cycling 2x week, sprint and hill tabata drills 1x week, and kickboxing 2x week). I also run and use cardio equipment such as the arc trainer, elliptical, and rowing machine. I walk 3-7 miles, kayak, and swim laps an additional 2-4 times per week for low intensity exercise. I often combine these activities. For example: I walked 3 miles this morning. This afternoon, my hubby and I went to the gym where I lifted all major muscle groups on the cables and with free weights. I did walking lunges around the gym and box jumps on to the bleachers. Then, I did sets of sprints on the treadmill where I ran at 8.0 for 1 minute, then 5.0 for 1 minute, repeating this for 20 minutes. We worked our abs with planks, mountain climbers, V-sits, and roll-ups. Then, we stretched and came home. So, in one day, I did low and high intensity exercise, lifted, and did ab and flexibility work. We were at the gym for an hour and a half. So, all in all, the hour walk in the morning, and the 90 minutes at the gym totaled 2.5 hours. That is typical for me. It is also typical that it is split through the day. I may do a cycling and yoga class in the morning, and then either take a walk with a friend or a run later that evening.

This has been my experience, on my journey, and finding what works for you really is the key. I will admit that I don't put a lot of stock the saying, "Find something that you love doing, so you will stick with it." You know what I like? I like sitting on my couch watching movies or reading a book. I like floating on a raft in my pool with a trashy novel. I could do those things all day. But, I don't because they are not good for me in large amounts. And, I do lots of things that I don't love because they are good for me. Sometimes exercise IS one of those things. I don't love pilates. Not at all. It is hard and I suck at it. BUT, I need it. I need a stronger core. So, I do it. But, I try to find a balance by adding activities that I do love like swimming, kayaking, and cycling. So, my personal saying, my mantra, is, "Do what you need to do, and find a way to love it." I enjoy the interaction with folks at the gym, the high I get after a run, the feeling of strength I get from lifting. I enjoy all of that enough that I stick with it, even if I go through spurts of not loving the activity itself. It works for me. I hope that you find something that works for you!

[aroundhky]

Yep, having some clear goals or what you hope to achieve from fitness is first. Educate yourself, eat to support your fitness and stay motivated with both short term and long term goals. Wish you the best Chunky!

[bmi31]

Hi jmw - have you found weight lifting to be working in terms of tightening lose skin due to fast weight loss?