Question:
I'm planning on bodybuilding when I'm closer to my goal weight..

Is there anything I need to know or do in preparation for my newer, healthier life? I will need to build up strength in my legs FIRST, then more cardio and endurance training. I want to be a lean, (but not mean), healthy and beautiful machine! Something like a fitness model, huh? Don't laugh...Everyone has a DREAM, and I want to take FULL ADVANTAGE of the NEW LIFE I have and help somebody else. If you are bodybuilding now, I'd especially like to hear from you.    — yourdivaness (posted on February 28, 2003)

February 28, 2003
You can start body building now and will get to goal faster but you will probably need to start measuring and stop depending on the scale as a measurement. I'm only 7 weeks out and am going back to this gym tomorrow morning (I like to work out at 4 am or so on the weekends). Check out http://www.stumptuous.com for a good online reference. Also Muscle and Fitness Hers is a good magazine. If you need more information on body building or weighttraining, email me.
   — susanje

February 28, 2003
I am 2 1/2 months post op and have started weight training and aerobics. I love my workouts. This is funny because I hated it before surgery. Probably because I could barely carry my body around let alone lift a weight. I now have a personal tainer. He was a doll when I talked to him about my training program and very understanding about my WLS. Since starting training he has turned into the anti-christ I swear. He's terrorizing me and telling me, "Just one me set. Come on you can do it." LOL Seriously, I may be sore and tired after the workout, but I starting to look long and lean and I feel so full of energy. He's hard on me, but he knows my limits too. Good luck to you. Oh, I have lost 63 pounds since RNY 12/10/02, and I have lost 15 of that in the last two weeks since I started working out.
   — Sharon L.

February 28, 2003
I've only been lifting for almost 2 months now. But I've lifted weights and been doing cardio on and off for over 8 years now. My brother used to be a personal trainer, and i have one now, so I know a little about weights, etc. I do know that now that we are post-op we have to make sure we drink alot of water, more than ever, during working out. We get dehydrated more easily after WLS. Also, make sure do eat or drink a protein shake before and after working out, this can help your blood sugar level, and decrease the changes of you getting weak and light headed, etc. I agree with teh previous poster, once you start seriously working out, you won't or shouldn't be as concerned with the scales. Although ofcourse it is important, you will be gaining alot of muscle, so this can make you plateau or sometimes gain weight, once most of it is lost. I'm focused more on my body fat percentage. Ideally you should be like 18-23 body fat, and I am striving for that right now. Once I am there, I won't really care how much I weigh! I think you're dream is wonderful! And working out is so much better now that I am "skinny" ("'m still 140lbs, but a size 8). I just feel so much better about myself and cannot wait to see the results after working out- I'm sure you will feel the same. Goodluck to you!!
   — Lezlie Y.

February 28, 2003
Get the book "Body For Life" by Bill Phillips. It has an excellent weight/aerobic regimine. I have to get some weights, but a few years ago when I was losing weight without the WLS, I used his program and saw very rapid results! You can do most of the exercises at home if you have weights and a bench, or you can join a gym. I used to take the book with me to the gym and follow the program. I hope this helps! I know there is a website too that will help you.
   — missmollyk

February 28, 2003
Molly is correct that BFL is great. The exercises are very very good. You can look at http://www.bodyforlife.com/ or for a more detailed/scientific explanation of BFL and general bodybuilding go to http://www.hussman.org/fitness/index.htm. Hussman is a great resource to explain physiology and I think he includes a great explanation of how low glycemic carbs and "good" fats (ie flaxseed oil/fish oils) work to help muscle building. Also look at a BFL/bodybuilding discussion board at http://leanandstrong.com. I did BFL in 2000 and had great results until I was felled by a nasty inner ear infection. My current workout is definitely based on BFL graduated "sets" of six because the results are phenomenol when you weight train that way.
   — susanje

February 28, 2003
I have been doing endurance training for a while now and I attribute that to how my body feels now (it does not help the skin!). I had surgery April 8 2002 and now 10.5 months later I weigh 134-137 and can run 3.5 miles (maybe more?) at a time. I am strong and firm (if you ignore the excess skin). Get in a routine and stick with it, but do some cardio too, even if it is walking. I did 20 minutes every day on the eliptical trainer and then did my weight training routine (3 sets of 8-10 reps each on each machine-certain ones) I started out using the nautilus (sp?) machines with no weight (which was usually about 30 pounds) and now I do around 60-70 lbs on upper body. One of my big goals was to have nice looking back and shoulders and I can see it happening now. But my big goal was that I wanted to be a 'runner'. First I just wanted to be able to run across the parking lot when it was pouring down rain! And then I wanted to be able to run like the 'runners' do. So I added some treadmill to the end of my weight training routine at the gym and slowly increased it. I thought I would NEVER get up to a whole mile. But you will be surprised at what your body can do when you are strong and in good shape. Good luck to you!
   — A. S.

June 19, 2003
Original Poster Here: I just want to say “Thank You” to ALL of you, for taking the time to respond to my question(s). Oftentimes, I’m so busy reading and responding to others, that I’m unable to get back to my own posts. I try to make time for others just as others have taken time for me both pre and post-operatively. You clicked on and shared your knowledge, when you could have simply moved on to the next question(s) from others. I appreciate you! Luv, Prayers and {{{HUGS}}} Hadiyah McCutcheon, a.k.a.~~
   — yourdivaness

June 19, 2003
Hi all! I started weight lifting 4 months after my surgery. I joined a gym and they have a class there called "Body Pump." It is SOOOOO awesome! It's a class that's done internationally and gyms all over the country have the class. It's weight lifting done to an aerobics type beat. I recommend it highly to anyone interested.
   — Vicki R.