8 days to wls, work out suggestions ....
Hi all:
I'm 8 days pre-op and would love any advice this board can offer me regarding a good post-op work out. I'll be having a lap RNY next Tuesday and have already joined a brilliant gym. I'm 30 yrs old, 5'4, 255 lbs, bmi of 43.6 and carry my weight all over (HUGE thighs, big tummy, wobbly arms).
How long do I wait after surgery to begin working out?
What type of regime should I have?
My focus is to have over all tone. Not Jennifer Anniston toning - how I wish! - but definitely want to avoid "wings" and such.
Thanks 
Carmen
8 days to go & excited! 
buckeye john
on 1/25/05 2:56 am - OH
on 1/25/05 2:56 am - OH
Carmen, Welcome to the board. Our main man Earl will give you some advice. He is our resident weight training forum expert. Follow his advice and you will have a successful outcome. Just make sure your doctor and dietician know your exercise routine so they can figure in extra protein and carbs. They seem to come up with really low protein and carb numbers if think that you don't have a exercise routine. My Doc was in tune with my lifting program so he allowed me to eat a lot more than all his other WLS people. Good Luck
Hi Carmen!
Bug us! Please! We love to help where we can!
Basically the best thing to start off with is walking. You really shouldn't do any weight training until you are at least 6 weeks post op. You will be tired, and trying to get the diet down, and until you start to feel some energy return, walking is the perfect thing to do.
Always check with your MD before starting your workouts to make sure you are ready.
Now, the question is, you just want to "tone" up, right? I would basically start with some all over body training. Low weights and high reps. I mean really start basic. Earl has a great beginners plan that he can send you. The gym should have some trainers there to help you out as well. Starting with the machines is a good way to start, so you can get the movements down and start working those muscles. Once you get into the routine and your energy has returned I would say that 3 days a week is a good starting point. If you combine weight (reisistance training) with cardio you will be getting the best of everything. Building up lean muscle mass will help with calorie consumption and weight loss. You won't end up looking like a guy or anything, you won't be eating and training to be a body builder, so you don't have to worry about that. But the more lean muscle mass you have the better your results will be. Plus, it helps to tighten up some of the loose skin areas.
Body for life has a great link that shows you the basic movements on some of the most basic exercises. Here it is:
http://www.bodyforlife.com/exercise/animations.asp?
I will make sure Earl posts what he has mapped out as a beginners program. It is a pretty good one, it is how he started me. It sure helped me a lot.
Good luck with your surgery! Keep us posted!
Valerie
Bug us! Please! We love to help where we can!
Basically the best thing to start off with is walking. You really shouldn't do any weight training until you are at least 6 weeks post op. You will be tired, and trying to get the diet down, and until you start to feel some energy return, walking is the perfect thing to do.
Always check with your MD before starting your workouts to make sure you are ready.
Now, the question is, you just want to "tone" up, right? I would basically start with some all over body training. Low weights and high reps. I mean really start basic. Earl has a great beginners plan that he can send you. The gym should have some trainers there to help you out as well. Starting with the machines is a good way to start, so you can get the movements down and start working those muscles. Once you get into the routine and your energy has returned I would say that 3 days a week is a good starting point. If you combine weight (reisistance training) with cardio you will be getting the best of everything. Building up lean muscle mass will help with calorie consumption and weight loss. You won't end up looking like a guy or anything, you won't be eating and training to be a body builder, so you don't have to worry about that. But the more lean muscle mass you have the better your results will be. Plus, it helps to tighten up some of the loose skin areas.
Body for life has a great link that shows you the basic movements on some of the most basic exercises. Here it is:
http://www.bodyforlife.com/exercise/animations.asp?
I will make sure Earl posts what he has mapped out as a beginners program. It is a pretty good one, it is how he started me. It sure helped me a lot.
Good luck with your surgery! Keep us posted!
Valerie Most Active
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