Exercise: Where should I start ?
Hi,
I'm now almost two months post-op and I have no idea how can people manage to loose weight without going to the gym. I know I must work out in order to loose the weight even after my surgery.
Now my question is, What types of weights, machines or classes can I do at the gym to maximize my weight loss. My scale had been stuck for 3 weeks and two days ago after starting the gym and start taking my protein daily, it finally moved. I now know that it has to be done, unless I want to fail at this.
Please help, I dont want to be stuck anymore :/
I'm now almost two months post-op and I have no idea how can people manage to loose weight without going to the gym. I know I must work out in order to loose the weight even after my surgery.
Now my question is, What types of weights, machines or classes can I do at the gym to maximize my weight loss. My scale had been stuck for 3 weeks and two days ago after starting the gym and start taking my protein daily, it finally moved. I now know that it has to be done, unless I want to fail at this.
Please help, I dont want to be stuck anymore :/
Melody *
The best exercise routine combines cardio and strength training. Strength training is an essential part of working out that women often overlook. You will want to tone your muscles and more importantly stronger and leaner muscle = faster metabolism= more weight loss!!! Also another great thing about lifting weights is it's great for your bones. As women you can never start too early to prevent osteoporosis. When lifting weights you want to tone and strengthen. I do 3 sets of 20 reps. Lift a weight that is a struggle for you to lift the last few but DON'T strain your self. Like for instance I lift 100 lbs on the hip abductor...when I get to the 15th rep it becomes harder and harder to lift.;;;but it doesn't hurt.
As far as cardio start with the treadmill (if you are really out of shape like I was the elliptical was too much). You can start with 30 - 40 minutes and increase your time every other week. How hard you work out depends on your heart rate. Alot, of treadmills come with heart rate monitors to check your heart rate. You might want to buy one later on as you get more serious about your workouts. You will need to figure out your heart rate zone (look it up on the Internet). When you figure out your zone let that be your guide. Don't go below or above your zone. Recheck your heart rate zone every month...it will change as you get more in shape.
Here is my routine- I do this 6 days a week
Treadmill 60 minutes (that includes warm up and cool down)
strength training 20 minutes (I alternate upper body one day, lower body the next)
Then I end with 10-15 minutes of stretching. It feels great after a good work out and is great for flexibility, which in turn helps with injuries.
I am losing at a great rate. I lost 13 lbs last month!!! I am impressed at how well working out is helping me lose weight...even 2 years after my surgery.
I don't remember the names of the machines I use...the guys here will help with that. I learned a lot by coming on here and reading all of the posts. I also bought lots of books on fitness, weight training, stretching, yoga and metabolism. As I worked out more and more I have become more and more interested in understanding fitness. If you have the money hire a trainer. Good luck with your routine
As far as cardio start with the treadmill (if you are really out of shape like I was the elliptical was too much). You can start with 30 - 40 minutes and increase your time every other week. How hard you work out depends on your heart rate. Alot, of treadmills come with heart rate monitors to check your heart rate. You might want to buy one later on as you get more serious about your workouts. You will need to figure out your heart rate zone (look it up on the Internet). When you figure out your zone let that be your guide. Don't go below or above your zone. Recheck your heart rate zone every month...it will change as you get more in shape.
Here is my routine- I do this 6 days a week
Treadmill 60 minutes (that includes warm up and cool down)
strength training 20 minutes (I alternate upper body one day, lower body the next)
Then I end with 10-15 minutes of stretching. It feels great after a good work out and is great for flexibility, which in turn helps with injuries.
I am losing at a great rate. I lost 13 lbs last month!!! I am impressed at how well working out is helping me lose weight...even 2 years after my surgery.
I don't remember the names of the machines I use...the guys here will help with that. I learned a lot by coming on here and reading all of the posts. I also bought lots of books on fitness, weight training, stretching, yoga and metabolism. As I worked out more and more I have become more and more interested in understanding fitness. If you have the money hire a trainer. Good luck with your routine
I always recommend to just start walking whether it be at the gym or in your community. I also recommend getting a pedometer. Are you getting 10,000 steps a day? Make your goals manageable and increase them as it becomes easier. I started out walking for an hour which was at first only 3000 steps and I worked up from there. Now I elliptical, lift weights and even run sometimes, though it is not good for my hip. I just purchased a Body Media Fit device whcih I find to be another really great tool. It tells he how many calories I have burned, I can track my food intake and my steps.
Because you are losing weight anyway due to your surgery, you will want to do exercises that will strengthen and tone you as well. Using the eliptical gives a great workout because you are utilizing more muscle groups plus cardio. I like it much better than a treadmill because of the versatility. Walking is great. Especially the Leslie Lesane walking tapes. It is great! This you can do in your own home at your own pace and you can add whatever you want to it.
At the gym, have someone set your machines up for you so that you can get the most benefit from it.
I have started exercising again and I feel wonderful. I have lots of endurance and feel energized afterwards; Not exhausted.
Keep it up!! Just keep moving!!!
At the gym, have someone set your machines up for you so that you can get the most benefit from it.
I have started exercising again and I feel wonderful. I have lots of endurance and feel energized afterwards; Not exhausted.
Keep it up!! Just keep moving!!!
The best advice I can give is to get a trainer. They can help with not only showing how the equipment is used, but show you how to use it without hurting yoruself. They can also build a routine that you can use for a few months. Then you can hire a trainer again to hsow you some more routines. They also help motivate you big time which also helps.
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