Starting out
I am roughly 7 months post op. I started working out last summer in the anticipation of my RNY. I walked on the TM for 30 - 45 minutes 5 days each week and did some weight training each day. After surgery, I developed a torn abdominal muscle at 6 weeks post op. That took a few weeks to heal, then I had to prepare for my son's wedding, then I got a promotion at work requiring that I work a 50 hour workweek. ( I have 3 kids at home still...) I am sure you can see the pattern of excuses.
Well, no more!! I had this surgery to be healthy and by golly I mean to use the tool!!!
I do need help though, because I have lost soo much muscle and have virtually no strength or energy. Please give me advise on the proper foods (fuel) for before and after excercise and tell me what I need to start out doing. Also, when is the best time to work out? I do have a very demanding and very sedentary job, so I was thinking in the morning before work??
I look forward to your responses!
Well, no more!! I had this surgery to be healthy and by golly I mean to use the tool!!!
I do need help though, because I have lost soo much muscle and have virtually no strength or energy. Please give me advise on the proper foods (fuel) for before and after excercise and tell me what I need to start out doing. Also, when is the best time to work out? I do have a very demanding and very sedentary job, so I was thinking in the morning before work??
I look forward to your responses!
I by no means am an expert on this subject but will be more than happy to tell you how I started and what motivates me to continue.
Post op I started with basic walking to improve my cardio, walking eventually turned into running and as I got better at it I started adding distance as opposed to speed as I felt this better served my over all goals, and know that speed will come with time.
As for weights I did make the mistake of wanting to loose weight quicker and held off on weights, but did eventually begin a weight training routine. I started at the gym I had joined and got a couple sessions with a trainer went over my goals and he walked me through a number of lifts designed for specific muscle groups, and helped me get an understanding of the best way to optimize what I was doing and how to best mix things up. I started with relatively light numbers and slowly increased until it became more difficult. Once I hit the right number where it was difficult but not impossible to do all my sets I would stay at that weight until it became easier then I would add a bit more. Obviously you will increase in some muscle groups faster than others.
For me the motivation comes from keeping my workouts enjoyable. I rarely take them to the point of me feeling miserable afterwards, because I know that is a sure way to make me not want to workout. I also stay motivated by oing races in my local area this keeps my running consistent as I know I will have to get out and run because if I pay an entry fee I am damn well going to show up and do it and I can't do something just half assed. The biggest motivation aprat from the life I now have with my family are the people on this forum. Reading their accomplishments lets me know that with the effort I too can oneday do the things they do. The people here make me feel good about my accomplishments no matter how big or small, the smallest victory is always treated as a major victory, well because compared to our previous lives it is. The daily workout threads are a great start.
As for when Well I am now a morning person I get up at 4:15am and am typically working out by 5:30 do my 1.5-2 hours then head for work.
Good luck
Post op I started with basic walking to improve my cardio, walking eventually turned into running and as I got better at it I started adding distance as opposed to speed as I felt this better served my over all goals, and know that speed will come with time.
As for weights I did make the mistake of wanting to loose weight quicker and held off on weights, but did eventually begin a weight training routine. I started at the gym I had joined and got a couple sessions with a trainer went over my goals and he walked me through a number of lifts designed for specific muscle groups, and helped me get an understanding of the best way to optimize what I was doing and how to best mix things up. I started with relatively light numbers and slowly increased until it became more difficult. Once I hit the right number where it was difficult but not impossible to do all my sets I would stay at that weight until it became easier then I would add a bit more. Obviously you will increase in some muscle groups faster than others.
For me the motivation comes from keeping my workouts enjoyable. I rarely take them to the point of me feeling miserable afterwards, because I know that is a sure way to make me not want to workout. I also stay motivated by oing races in my local area this keeps my running consistent as I know I will have to get out and run because if I pay an entry fee I am damn well going to show up and do it and I can't do something just half assed. The biggest motivation aprat from the life I now have with my family are the people on this forum. Reading their accomplishments lets me know that with the effort I too can oneday do the things they do. The people here make me feel good about my accomplishments no matter how big or small, the smallest victory is always treated as a major victory, well because compared to our previous lives it is. The daily workout threads are a great start.
As for when Well I am now a morning person I get up at 4:15am and am typically working out by 5:30 do my 1.5-2 hours then head for work.
Good luck
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Thanks, Paul!! I started on Tuesday and walked at a brisk pace for 2 miles. It felt great! I couldn't feel my thighs when I was done, but it did feel wonderful!
Yesterday I started incorporating a 5lb weight and chair excercises at work while I am on hold on the phone and that felt good too! I think that I might have been starting out TOO BIG before. I haven't felt the typical fatigue that I was feeling before.
Yesterday I started incorporating a 5lb weight and chair excercises at work while I am on hold on the phone and that felt good too! I think that I might have been starting out TOO BIG before. I haven't felt the typical fatigue that I was feeling before.
Just two things...
Are you getting in enough protein? Are your vitamin levels good? I ask this because you said your energy is very low. Getting enough sleep? Feeling stressed? Give some thoughts to these questions as to if they might be effecting your energy levels.
Second, the best time to exercise is whatever time you can successfully get yourself to exercise - morning, day, middle of the night. Don't put "when" as a requirement of you exercising just yet. Let moving promote wanting to move, and let your body's desire for movement guide you into a routine that will work for you. But, as Ii'm sure you know, it's like an old water pump. You've got to prime it with water to ge****er out. So, moving your body with make your body want to move.
Elia
Are you getting in enough protein? Are your vitamin levels good? I ask this because you said your energy is very low. Getting enough sleep? Feeling stressed? Give some thoughts to these questions as to if they might be effecting your energy levels.
Second, the best time to exercise is whatever time you can successfully get yourself to exercise - morning, day, middle of the night. Don't put "when" as a requirement of you exercising just yet. Let moving promote wanting to move, and let your body's desire for movement guide you into a routine that will work for you. But, as Ii'm sure you know, it's like an old water pump. You've got to prime it with water to ge****er out. So, moving your body with make your body want to move.
Elia
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