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I'm fairly new at this forum and haven't yet shared my personal weight loss story. I underwent by-pass surgery at the age of 41 at a weight of 456. I'm now 44 and have stayed between 220-225 (at 6-2) for over a year. I experienced a rapid weight loss based on good nutrition, eating habits, and a very aggressive physical activity program. I regularly run (treadmill & road), swim laps, boxing heavy bag, and primarily dumbbell free weights and some weight machines. The majority of people at my current fitness facility, and for the most part at any I have ever used (Golds Gym, etc), really have limited knowledge when it comes to the science of resistance training. When they do succeed at strength and/or muscle building, they don't do so to their fullest potential for the following reasons: (1) They over train by doing more than necessary and not allowing for full recovery time between workouts. This is especially true for both men and women as they age (at 44 I don't recover as quickly as I did at 20. (2) In addition to doing too many reps and sets, they use far too much weight whether using free weights or machines. (3) Because of excessive weight they are not only at greater risk of injury, but they are also prevented from performing exercises through the full range of motion (AKA good form). (4) by not knowing or adhering to the principle of full range of motion, both muscle size and strength are significantly compromised. The exercise is either partially or wholly a waste of time and effort with very little results to show for it. Anyone who uses weight training as part of the means for losing body fat or increasing fitness, strength, or muscle mass should focus on learning the most effective and efficient way of doing so and with less risk of injury. A good place to start is doing a Google and Youtube search on "full range of motion" and that will lead you into the other issues I mention. 
Ear infection still going strong... 
Monday- Walked 6 miles, 7 miles bike ride
Tuesday- Walked 6.5 miles, weight training for 30 minutes
Wednesday- Walked 4.9 miles... (ran out of gas after getting off work late. 
Thursday- Walked 6 miles, weight training for 40 minutes
Friday- Walked 7.25 miles
Saturday- Walked 5.25 rode 6.5 miles
Sunday- walked 9 miles 
, rode 6.5 miles
*Edited for exercise completed.
HW: 398.8 SW:356 GW: 175 CW:147
Forgot the photo
Keep on losing!
Diana
HW 271.5 (April 2016) SW 246.9 (8/23/16) CW 158 (5/2/18)
Just wondering how many post-WLS folks are doing weight training. How many days a week to you do strength training? Do you do high reps for toning or heavy weights? Do you do circuits of weights and cardio or just one or the other?
I've been working out 2 days a week with a personal trainer since the middle of July. I have really seen a different in my shape and muscle definition (what you can see under the lose skin!). I've decided that I'd like to shift from toning and high reps to doing heavy weights for strength. Because I am 51 and female, I certainly won't bulk up but I'd like to specifically increase my strength.
Anyone have experience with doing that kind of weight training post-WLS? Just curious...
Because I am 51 and female, I certainly won't bulk up but I'd like to specifically increase my strength.
Anyone have experience with doing that kind of weight training post-WLS? Just curious...
So - 57. Had WLS at 56. Started doing Olympic Lifting about five months ago. It has made such a huge difference in my shape. I fit in clothes now I haven't worn since college (graduated 1983). I work with a personal trainer 2x a month and do a crossfit/Olympic lifting style class 3x week. We are gearing up to do maxes again -so here's what I'm lifting right now and hope to lift in a week
Back Squat - current 215. Hope to be able to break 225 next week.
Deadlift 195 - hope to break 215 next week.
Working on cleans and snatches. We follow a progression in the class - sometimes doing more reps with fewer weights then building to times were we do fewer reps with more weights. For example - two weeks ago we were doing 3 sets of 20 deadlifts at 50% of our max (so for me that was a set of 20 at 100 pounds, a 90 second break and repeat 2 more times.) This past week, we were doing 5 sets of 5 reps at 95% of max - so for me 195. 90 second break in between.
As your trainer to develop a schedule. Olympic lifting is the bomb. There is nothing better than throwing iron around. (And my butt looks pretty good too.) Here's a photo for reference - I'm not bulky at all
Keep on losing!
Diana
HW 271.5 (April 2016) SW 246.9 (8/23/16) CW 158 (5/2/18)
We saw snow flurries in Syracuse NY this weekend. It's chilly in Philly, but you get no complaints from the fencer when the temp goes down and I'm not soaking through 3 shirts a night because the AC can't keep up with the humidity!
Monday - fencing lesson and bouting - 2.5 hours
Tuesday - Cross fit 1 hour
Wednesday - fencing 2.5 hours
Thursday - Need to sneak in a daytime work out - can't make cross fit class - rehearsing for the Faure Requiem
Friday - Pilates then Drive to Pittsburgh for family weekend with older child
Saturday - lots of walking
Sunday - lots of driving
Not loving all these weekends on the road that don't involve fencing tournaments, but family first!
Have a great week.
Keep on losing!
Diana
HW 271.5 (April 2016) SW 246.9 (8/23/16) CW 158 (5/2/18)
This week has been chilly but ideal for running outside.
Monday-planned rest day
Tuesday-Running 10 miles (1:38:02, 9:46 pace)
Wednesday-Swim I only got 500 yards in..however, worked on my kicking with my swim coach. When I turn to breathe, I just pause my kick for some reason. Also, trying to work on 4 strokes and breathe vs just 2.
Thursday-Running 10 miles (1:39:02, 9:52 pace)
Friday-Swim 1 mile
Saturday-planned rest day
Sunday-Running 20 miles (will officially be my longest run to date) (3:27:34, 10:17 pace)
This Sunday I am going to be doing some experimenting with GU and other nutrition, salt tabs, as well as water intake. Last week, albeit I only ran 13 miles, I did drink a lot more water than I normally do. My calves were not nearly as sore as they were the week before.
Our group starts at 6 am typically but Im probably going to start at 4 am. Headlamp, headphones and desire, makes a good run for me. I love our group and the fellowship is awesome but there is something about running by yourself, in the dark, with only your thoughts (or music). Many people think running is purely physical but they have no idea the mental challenge you experience as well. Im not sure how anyone else feels about that?
Height=5"4' Age=49 RNY=04/17/2015
HW=285, CW=205, LW=197, GW=195
My exercise motto-Further or faster!!!
Start of a smallish taper.
Monday-rest and some stretching
Tuesday-8 mile run
Wednesday-6 mile run
Thursday-7 mile run (7x5 minute intervals)
Friday-4 mile run and yoga
Saturday-14 mile run
Sunday-6 mile run
VSG: 3/12/15
Well it has been cold where I am but I am proud to say i got out there and ran today. Felt like my chest was going to explode but I lasted an hour. Still have no voice been over a week but I do not need to be able to talk to work out
Monday strength training
Tue hoping for a 2 hour run but they are calling for rain or snow so i might not get it in
Wed Dance class and master swim
Thursday if i do not get the run in on tue will do this day
Friday barre class
saturday 2 hour run
sunday rest
