I'm almost to my 1st goal of 50lbs lost (banded 8/1, weight before pre-op diet was 381, currently at 336). I started going to gym to tone things and lose more weight. I haven't seen a personal trainer so I'm kinda making this up as I go.

I'm going 3-4 times a week.

I start with 30 minutes on the treadmill at 3 mph with an incline of 7. That gets me 1.5 miles.

Then I hit the weight machines (all upper body stuff). Arms, chest, back, etc. I do two sets of 10 on each machine.

And that is it. Is this an ok routine? suggestions?

Thanks.

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Hey El CID,

Congrats, 50lbs is a big milestone! Sounds like you have the right idea combining areobic and resistance training both are key to improved health and expedient weight loss.

I suggest 7 days a week over 3-4 (if you ARE going to stick with 3-4, then pick one 3 or 4 be Specific - Committ) Think about it in terms of 30 workouts in 30 days then decide after the 30 days if you can/want to continue at 7 day pace - I bet you will ; ) resistance training remains at 3 days. Also add 5 minutes of stretching pick few keep them same.

I love how specific you are regarding the treadmill - incline etc... I suggest you do the same with the weights - specific and measurable is hugely helpful. Additionally, a simple 3 ring notebook is a great way to record exactly what you do each day - example 2 sets 10 at x lbs. on weights, lighter weight more reps - up to 15 - is best always keeping in mind control and form should trump weight.

Regarding the walk-areobic ...

Take it to the next level ?? Get a heart rate monitor and work toward your rate of perceived exertion http://www.acefitnes....aspx?itemid=48

Good luck

Hope in Your Future is Power in Your Present!

Lee

Lee,

I've committed to 4 days a week. M,T,Th & Fri. I'm still trying to figure the best weight for me. I will focus on lighter so I can go 2x15 at x lbs. I will definitely either bring a notepad or just use my phone to log the weights.

Regards.

You sound like me at the gym... I'm really just guessing lol. Haven't gone back yet since surgery but gonna try tomorrow. I usually do treadmill for 45 minutes on 3.0 and vary the incline throughout, then elliptical for 10 minutes ( I really suck at the elliptical), then I do 2 sets of 15 reps on 4 different arm machines.

I go to planet fitness and I'm pretty sure their trainers help for free, but I just gotta work up the courage to ask.

Good job for hitting the gym.

Please please PLEASE..do not neglect your legs. As a gym rat and huge weight lifting fan, there is nothing worse to me than men who have chicken legs. Your legs are the biggest muscle on your body, therefore are going to burn the most calories at rest. Make sure you are not doing all body parts each time. Split it up. I do back and biceps one day, then shoulders a different day, chest and triceps, and legs for another. So I am only working one muscle group a week.. You must give your muscles time to rest. Also, you are better off lifting BEFORE cardio.

Another suggestion....do more sets. You should be doing at least 3 sets. Only rest 30-60 seconds between sets.

Good job for hitting the gym.

Please please PLEASE..do not neglect your legs. As a gym rat and huge weight lifting fan, there is nothing worse to me than men who have chicken legs. Your legs are the biggest muscle on your body, therefore are going to burn the most calories at rest. Make sure you are not doing all body parts each time. Split it up. I do back and biceps one day, then shoulders a different day, chest and triceps, and legs for another. So I am only working one muscle group a week.. You must give your muscles time to rest. Also, you are better off lifting BEFORE cardio.

Another suggestion....do more sets. You should be doing at least 3 sets. Only rest 30-60 seconds between sets.

I agree with Tracy. Men with chicken legs are not sexy. A man that has muscular legs are sexy. Especially calf muscles. You do have to let muscles rest and heal. I do cardio every day except sunday, that is my rest day. One day i will work my legs, next day arms, next day back, next abs. I would also try to boost the tread mill speed each week.

I agree on the legs but carrying around almost 400lbs (I'm also 6'4") for years have left me with VERY muscular legs and thighs. Now that I've lost some weight, I can definitely see the muscles (specially my thighs).

But I will keep an eye on them, I do not like chicken legs either.

After last nights session at the gym, I wrote down what I'm doing.

These are the 5 machines that I'm using. I also started doing the weights before I hit the treadmill.

Shoulder press (deltoids/triceps) 2 x 10 @70 lbs

Shoulder press (anterior deltoids/pectoralis/triceps) 2 x 10 @70 lbs

Triceps press (Triceps) 3 x 10 @70 lbs

Pulldown (biceps/lattissimus dorsi) 3 x 10 @ 100 lbs

Biceps curl (biceps) 3 x 10 @ 70 lbs

Congratulations to you. I remember how excited I was to lose my first 50. I was banded January 11 this year and have almost made my 1 year goal. As of today I am about 40 pounds away from it. I too have made up my own gym routine. I walk 2 miles in the morning 4 days a week. On Tuesday and Thursday I attend a Health and Wellness class which provides me with Healthy eating and Exercise tips. Wednesday evenings I do Aqua Zumba and Thursday evenings I Line Dance. My suggestion is to find a few things that you enjoy doing, and switch up so you don't Plataeu so quickly. Good Luck

Thanks!

I tweaked it a bit tonight to add more reps. I also upped the speed to 3.1. I'm going to gradually increase it every to see what happens.

Shoulder press (deltoids/triceps) 3 x 10 @65 lbs

Shoulder press (anterior deltoids/pectoralis/triceps) 3 x 10 @65 lbs

Triceps press (Triceps) 3 x 10 @70 lbs

Pulldown (biceps/lattissimus dorsi) 3 x 10 @ 100 lbs

Biceps curl (biceps) 3 x 10 @ 70 lbs

Once I see a 2 as the 1st number in my weight, I will look at other fun alternatives for exercise but right now I'm focused and I want to keep it up.

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Did you do the same weight lifting two days in a row? I mean same lifts and working the same muscles?

I do, I take it that's not the best way to do it? Also, I only lost 1 lb this week. Is it related to starting to do exercise?

I've normally heard that you should give a days rest between weight lifting work outs so M, W, F. For cardio my doctor wants at least 30 minutes 7 days a week.

Your muscles need 2-3 days rest. Concentrate on one muscle group one day and then another the next. Just rotate it. You wont do any good by working the same muscles every time. They can not grow if you do not give them time to heal.

And yes it very well could be because of starting the exercise. Dont give up and give your body time to get use to the change and you will start seeing bigger results. But dont forget to 'shock' your body every couple of weeks. Your body gets use to routine and needs that.