Before wls I used to train with a trainer who was all about super sets, hiit, tabata etc, but super sets are kind of hard in the gym because I doknt want to be obnoxious and I started last week with lots of cardio which was great but if like to start with some weights to try and tone so what are your favorite things? Weights at the gym is pretty self explanatory, but wls patients tend to drupe and that's what is like to avoid.

Before wls I used to train with a trainer who was all about super sets, hiit, tabata etc, but super sets are kind of hard in the gym because I doknt want to be obnoxious and I started last week with lots of cardio which was great but if like to start with some weights to try and tone so what are your favorite things? Weights at the gym is pretty self explanatory, but wls patients tend to drupe and that's what is like to avoid.

Right now I'm still with a trainer, but I love her videos!

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Awesome!! Love this video! Thanks for showing me!! ?

Awesome!! Love this video! Thanks for showing me!! [emoji171]

NP she has so many great workouts! I can't wait to start using them!

Sent from my SM-G955U using BariatricPal mobile app

Awesome!! Love this video! Thanks for showing me!! [emoji171]

NP she has so many great workouts! I can't wait to start using them!

Sent from my SM-G955U using BariatricPal mobile app

Awesome!! Love this video! Thanks for showing me!! [emoji171]

NP she has so many great workouts! I can't wait to start using them!

Sent from my SM-G955U using BariatricPal mobile app

NOTE: I only use free weights, a.k.a. dumbbells, barbells, and weight plates. I also run 5 times per week for my cardio exercise.

Workout A (Monday)

Barbell Step Up

Incline Push-Ups (Chest)

Dumbbell Lying Row (Back)

Tricep Extension

Hammer Curl

Upright Barbell Row (Lateral Delt)

Plank

Single Leg Forward-Angled Calf Raise

Workout B (Wednesday)

Lunge

Dumbbell Pullover (Chest)

Overhead Press (Anterior Delt)

Bar Lying Row (Back)

Barbell Reverse Overhand Curl

Dumbbell Full Can Lateral Raise

Plank

Single Leg Forward-Angled Calf Raise

Workout C (Friday)

Squat

Bench Press (Chest)

Barbell Row (Back)

Fly (Chest)

Curl

Front Shoulder Raise

Plank

Single Leg Forward-Angled Calf Raise

7 hours ago, Introversion said:

NOTE: I only use free weights, a.k.a. dumbbells, barbells, and weight plates. I also run 5 times per week for my cardio exercise.

Workout A (Monday)

Barbell Step Up

Incline Push-Ups (Chest)

Dumbbell Lying Row (Back)

Tricep Extension

Hammer Curl

Upright Barbell Row (Lateral Delt)

Plank

Single Leg Forward-Angled Calf Raise

Workout B (Wednesday)

Lunge

Dumbbell Pullover (Chest)

Overhead Press (Anterior Delt)

Bar Lying Row (Back)

Barbell Reverse Overhand Curl

Dumbbell Full Can Lateral Raise

Plank

Single Leg Forward-Angled Calf Raise

Workout C (Friday)

Squat

Bench Press (Chest)

Barbell Row (Back)

Fly (Chest)

Curl

Front Shoulder Raise

Plank

Single Leg Forward-Angled Calf Raise

Been doing a lot of research on lifting and the one question I can't seem to narrow down to a science is how do you know what weight to start with? If I want to lift for mass building I know it's high weight, low reps. But where do I start without lifting too much and causing injury?

1 hour ago, russdroppings said:

Been doing a lot of research on lifting and the one question I can't seem to narrow down to a science is how do you know what weight to start with? If I want to lift for mass building I know it's high weight, low reps. But where do I start without lifting too much and causing injury?

Personally (and my answer is purely anecdotal), I start with a weight that is heavy enough to challenge me. If I can complete at least 3 sets of 6 to 8 repetitions, I'll start with that weight.

Once I've built enough strength to easily complete at least 4 sets of 12+ repetitions with that same weight, it's time for me to move onto a heavier weight that will once again challenge me.

16 hours ago, LoveLife4U said:

Right now I'm still with a trainer, but I love her videos!

Sent from my SM-G955U using BariatricPal mobile app

Going to be my morning routine from tomorrow...

I don't go to gym I work out at home little bit of squads and yoga.

I lost a lot of muscle since the surgery so I started back with Stronglifts. It's a pretty basic strength program and they have an app to track your workout. I do that MWF and go to boxing Tues and Thurs. I take weekends off.

Also, when you start with the weights don't be surprised about a small weight gain. Like a pound or too.

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A three way lifting split:
Week 1
Monday-chest and back
Wednesday-shoulders and arms
Friday-legs
Saturday-chest and back

Week 2
Monday-shoulders and arms
Wednesday-chest and arms
Friday-legs
Saturday-shoulders and arms

4 sets of 10 reps for each lift.

Repeat the routine, switching up the exact lifts every 8 weeks and adding weight as you are able to complete the sets.

I also mix in cardio 2-3 times a week and take at least one day off.

Ok, thank you all for your awesome feed back!

My other question that I can't seem to figure out is... if you are still in the losing phase, should you stick to cardio and things like low weight/high rep to tone?

My delima really is that i am not done losing..although I am down 62lbs I still have atlas 40lbs to go and I fear that if i start back up with the weights, my losing will stop- essentially I feel like I am not at a point that I want to start adding muscle.

Whereas at the same time I would like to try and tone so that I don't have to suffer SO much with excess skin,even though I am not even at the point where excess skin is a worry yet because i still have so much to lose.

Forgive me if this sounds like I am rambling in circles but I have been in a stall for 2 weeks, and I am staring to become frustrated and i fear that I am going to f**k up and do everything wrong

So the notion that low weight/high rep lifting tones is a myth. Toning is another term for hypertrophy.

The term is usually associated with building muscle mass, but people mistakenly believe that mass is the same as bulk. In men, mass CAN lead to bulk if they have the body chemistry for it and work especially hard toward that goal. Women almost universally do not have the testosterone levels to add enough mass to become bulky. Rather, the mass they build simply adds firmness and some limited definition - that's tone.

The ideal approach to hypertrophy is a median approach. Weight around 65-80% of your max, reps between 8 and 12, 4 to 6 sets.

I'd advise a mix of cardio and weights through your losing phase and a greater focus on lifting afterward.

Your scale may stall temporarily, but adding muscle is harder than losing fat. If you stick to your diet, the scale will start going down even if start lifting again.

The ideal approach to hypertrophy is a median approach. Weight around 65-80% of your max, reps between 8 and 12, 4 to 6 sets.

I'm new to this... so I just started doing some exercises barehand... I do 10 reps once and I can't feel my arms for a few minutes afterwards... I'm supposed to do this 4-6 times back to back? (Not ready to add weights to it just yet)


H 5'6" HW 253, CW 245, TBS 9/19

1 hour ago, njgal said:

I'm new to this... so I just started doing some exercises barehand... I do 10 reps once and I can't feel my arms for a few minutes afterwards... I'm supposed to do this 4-6 times back to back? (Not ready to add weights to it just yet)


H 5'6" HW 253, CW 245, TBS 9/19

Yep. I typically do 4 sets consisting of 8 to 12 repetitions.

You complete 10 reps, rest anywhere from 30 to 120 seconds, complete another 10 reps, then rinse and repeat a few more times.