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I am almost 18 months post RNY and have been doing cardio exercise since surgery. I started with gentle walking and have increased to vigorous 60+ minute workouts 5-6 days a week. Five weeks ago I started doing weight work with a trainer 2-3 days a week and an hour of cardio the other days of the week. I'm really enjoying it, and try to give each workout and each exercise 110% and keep pushing myself.
While I work hard in my cardio sessions, the new weight sessions are really whipping my @$$. I make sure that I hydrate during and after workouts with water and PowerAde Zero. I also usually have a protein shake (20-25g protein) after workouts to assist in rebuilding the muscle.
What else do you do to maximize your workouts and to help your body to recover from hard workouts?
Thanks for your thoughts and experience.
HW: 248+, SW (RNY: 2/28/17): 244, GW (10/17): 125; LW: 115; 45# regain (19-20); CW: 135.6; new goal: 135; Plastics: Ext mastopexy, Ext abdominoplasty-5/18/2018; diagnosed w/ gastroparesis 11/20.
Hi exercisers!
Sorry that you bonked yourself while trying to crow! That's one of my goals for this year, but I still haven't started working on it aside from pull ups to build arm strength!
My exercise is a bit weird this week since I'm heading off for a long weekend vacation stupidly early on Thursday, which is normally a running day. So I switched my running days to Monday and Wednesday, which then throws off my fitness class schedule and then I felt like I was coming down with something Sunday night so I skipped running on Monday because I need to get my long run in on Wednesday AND feel well for vacation and ARGH!! :D Crazy times.
Monday - nothing (skipped planned run)
Tuesday - yoga class if I can spare the time away from school work
Wednesday - running (9 miles!), yoga
Thursday - nothing formal, walking around airports and the town I'm visiting
Friday - running (3 miles), yoga
Saturday - nothing formal, but we're probably going to some national forest/park so there will be walking/hiking
Sunday - nothing formal, but we're canoeing or kayaking!
And next Monday - nothing formal, walking around airports on the way back home. I'll probably do some yoga in the morning so that my body doesn't hate me.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
The best plan is to practice during your long training runs. I use Clif Bloks during mine and they definitely make a difference. I only use one Blok every 2-3 miles, so that helps to spread out the fuel that my body needs during a long run. Since I use them in training, I know how my body will handle them on race day.
I've read about people who maintain a keto way of eating and use fat sources to fuel during a race, so if you're worried about the carbs you could google that as an option.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Carb loading is one of those myths that's completely unnecessary.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
I think my biggest concern right now is nutrition during the race. I can bring a "gu" but it has like no protein only sugar. I have never went 5 hours with out any food except when I sleep. Im nervous what will happen with my stomach. Thats why i want to "carb load" so I can maintain all the fluid I can.
I did read somewhere about getting up 3 hours before the race and eating a bagel. I may have to try that although Im not sure if I want to interfere with my sleep like that.
Height=5"4' Age=49 RNY=04/17/2015
HW=285, CW=205, LW=197, GW=195
My exercise motto-Further or faster!!!
Wish i could help you but I do not do well with carbs. I do eat bagels when I have a very long run to do but I get up early and eat it a good hour before the run. I use to eat my bagel throughout the night when I started to eat them. The night before a race I would make the bagel and have it beside my bed and set the alarm through out the night and eat the thing so i would have the carbs in me. I may have to go back doing it that way since I have been having so much issues. You will have to see how you handle it
Has anyone Carb Loaded post surgery? If so, how long before and what do you use?
Height=5"4' Age=49 RNY=04/17/2015
HW=285, CW=205, LW=197, GW=195
My exercise motto-Further or faster!!!
Hi all!
Wonky week here because we take daughter 2 back to College on Wednesday and Thursday - so there will be 10 hours of driving and moving of crap over 2 days. Getting a bit anxious because my first tournament of the season is only about 3 weeks away and I really don't feel prepared and am not thrilled about losing a fencing night this week since the week before the tourney is Labor Day and the club will be closed that Monday - losing another session. Trying to keep a positive outlook. On a brighter note, weighed in on a 60 day challenge I'm doing and my muscle mass was up 2 pounds and my body fat down 2% in a week. Hoping I can keep that up!
Monday - Fencing lesson and fencing 3 hours
Tuesday - Mat Pilates 1 hour - Cross fit - 1 hour
Wednesday - Move child into dorm
Thursday - Move child into dorm and hopefully get back in time for Cross fit
Friday - Pilates and some other stuff because I'll be behind in my workouts
Saturday - Crossfit
Sunday - core and agility work with some lifting likely.
Hope everyone has a great week!
Keep on losing!
Diana
HW 271.5 (April 2016) SW 246.9 (8/23/16) CW 158 (5/2/18)
Did not have a good week IMO..Friday it was supposed to rain so I skipped my swim (the gym I was going to ONLY has an outside pool), never rained a drop. Saturday was supposed to cycle, 60% chance starting a 5 am, so was going to go SPIN, never rained a drop and didn't get up in time for class. So, was supposed to run 6 miles Sunday, did 8 to somewhat make up. Did keep my HR fairly under control and maintained a 10:50 pace. Was a Win/Win. If anyone wants to learn about Heart Rate training, https://philmaffetone.com/180-formula/ . Its not for everyone. Even people in my running club have mixed feelings about it but the ones that follow it have seen lots of success.
Monday-Normally take today as a rest day but had to make up and started at a new gym, swam 900 meters..indoor pool, was really nice. 25 meters long with 4 lanes
Tuesday-Running 8 miles
Wednesday-Trying to get the full 1000 meters in. Depending on weather may go back to old gym since Im paid through Aug 31st
Thursday-Cycle 17-22 miles
Friday-Swim 800-1000 meters
Saturday-cycle 22 miles
Sunday-Running 11 miles...
Height=5"4' Age=49 RNY=04/17/2015
HW=285, CW=205, LW=197, GW=195
My exercise motto-Further or faster!!!
Hi training has been going good for me but had issues with the bike shop that did my tune up they screwed me so I will not be going back there and on top of that trying to learn crow pose and hit my chin on a wood floor. came down hard. my tooth is just starting to get feeling back
Monday strength training and 45 minute run
Tue tri swim
wed master swim and dance
thursday 60 minute run 800 meter run 4 times
friday 70 minute bike ride 5 hill repeats
saturday 3 hour ride
sunday 2 hour run
than I start to taper
