questions on working out

[evelynine]

Almost 4 months n my body achs like I have been working out n I dont im so weak im weaker than I have been in my entire life. Its so depressing wanted to kno how did everyone start there work out plan wht did u do to gain muscle back .


pre op 20 pounds post op ...oct 23...drum roll 60 pounds

[candik]

Congratulation on your success so far. I worked out all of the time before surgery so I really thought I would be able to bounce right back into the gym but it wasn't so easy. This is what helped me... Start slow. Start walking for 30 minutes at a time at a slow pace. Mix 1/2 no sugar added fruit juice with 1/2 water and take that with you on your walks. It will give you a little boost of energy to keep you going. Then gradually increase the amount of time you are walking and your speed and stop adding the fruit juice to your water. I did that for a few weeks before I added in strength training. I now do 60 minutes on the treadmill and 45 minutes of strength training every time I go to the gym. I take a small banana with me and eat that in between the treadmill and the strength training to give me enough energy to make it through the entire workout.

[evelynine]

Thanks for the info so u didnt do sit ups n push ups jumping jacks lol.

[SuddenlySlimmerSusan]

First you want to make sure you are getting adequate protein and fluids. All over muscle weekness and aches can be a sign of protein deficiency.

As for working out, I started with walking - first just on an indoor track - and then on the treadmill at the YMCA. (I like the treadmill better because you can bring your headphones and watch TV.) I also do an aquaerobics class twice a week - but I was doing that pre-op. As a naturally boyant person - I love aquaerobics. (Although I suppose I am becoming less boyant every day.) Week 5 post-op I had a trainer show me how to use the Cybex weight equipment. I am trying now to do weights twice a week. My trainer told me that your second rep of 10 should feel more difficult than the first, but that nothing should hurt. If it hurts you are doing it wrong or you are trying to lift too much.

My suggestion, start with doing something 3 days each week. Don't overdo it. Try some different classes: Zumba, Water Aerobics, Kickboxing, Spin Class, etc - you might find something you actually like and then working out won't feel like such a chore.