Hey everyone... Newbie workout needed...

Hi yall... Just wanted to stop in and get your thoughts on a new work out routine for me.. I had my surgery last week and doc has cleared me back to the gym.. I'm walk 1.5 miles each day, gradually building up more distance.. But I also want to get into weights... I'm down 24.5 lbs since surgery and now weight 351.. I'm 34, no health issues, no arthritis or joint issues to speak of.. I know my way around a gym, but I've never had a good resource to pull on for information.. What should I start with? Where do I begin? I have good excercise tolerance at this point, but I also realize that lifting my own weight is not the goal, repetitive motion is.. Anyone have any first month workouts they care to share?? Chipymunk

Chip, Congrats on your success. Welcome to the Bodybuilding Board. First, you are making the right decision to start weight training now. Too many WLS people lose muscle mass the first year then join a gym and the following year and try to put muscle back on. I recommend a full body work out. This means you perform one exercise per muscle group. I would also stick with compound exercises rather than isolation exercises. For example in working the chest, a bench press is a compound exercise while a Pec Deck is an isolation exercise. Start out with light weights and 10-15 reps. I will e-mail you the exercises that I started with. I post my workouts on the board. But keep in mind that I am 2+ years out and have an advanced program. Earl is also doing some really advanced stuff. I think at first, you want to really concentrate on form and not on weight. Make sure you are breathing properly too. A personal trainer may help you with proper form. The book I train from is called Sculpting Her Perfect Body by Brad Schoenfeld. http://www.amazon.com/gp/product/0736044698/103-5413769-8409411?v=glance&n=283155&v=glance I had some men's body building books but I like the pictures in the ladies book better and the men and women's weight training exercises are the same. Make sure you increase your protein to compensate for your weight training. My nutritionist and I did not see eye to eye on the extra protein. You need lots of protein to repair and build the muscle mass. I am sure that Stayce and Earl will give you some great ideas too. Just stick with it and you will be amazed at the results. Weight training has helped me be a successful WLS patient. Good Luck. Come back and tell us how you are doing.