I was cleared last week to start light weight work outs. Prior to getting cleared I was anxious to get started. Now that I can I feel like I'm at a loss. I was a gym rat in my youth, I've done tons of research recently, I've even given advice here to others asking for help. But now I feel like I'm clueless where to begin. Just looking for a little insight from fellow WLS'rs on what you started with. All I can seem to do is continue with walks.

Edited August 27, 20187 yr by J San

I started with elliptical due to having a tricky knee which has bone on bone. Soon afterwards I hired a personal trainer and see him twice a week. They push me pretty hard these days. Some things I can do, others I am striving to do. My only complaint is now that I am so gassy, sometimes when I work out things just slip out, especially when I am doing core work.

I did walks and then moved to camp gladiator group fitness. I do that 3-4 days a week for one hour and its a reall azz kicking.

Looked into Camp Gladiator and it looks great but when I did the search for my area I came up with 0. It doesn't exist in my area but I'll look to see if there are similar programs near me. How far out were you when you started that.

What are your exercise goals? That makes a big difference in workout plan.

1 hour ago, J San said:

Looked into Camp Gladiator and it looks great but when I did the search for my area I came up with 0. It doesn't exist in my area but I'll look to see if there are similar programs near me. How far out were you when you started that.

About 6 months out. Just google group fitness camps, I am sure there are some in your area.

I did just that. Everything that came up was local gyms with indoor classes. I think a bit to early out for that type of workout so I'll keep looking. I don't really use FaceBook but maybe I can find something there. Thanks for the suggestion, definitely interested in doing something liking that

1 hour ago, BlueCrush said:

What are your exercise goals? That makes a big difference in workout plan.

I think that's part of the problem. I may have over researched different programs and now don't know which way I want to go. I really don't have an exercise goal other than getting fit and being able to do it. I would rather not just stick with lifting but include more movement in my workout. I think for now starting off I might go with body weight exercises so I can do them at home? But in the months to come as I get more into shape and used to things I'm not sure what to do.

The first thing i started with was the insanity dvd's.....they kicked my butt....no joke. Literally puke feeling....but the feeling of finishing the dvd was amazing!

I was working out prior to surgery. However, I just had my first post-surgery workout and certainly noticed some changes, both good and bad.

The good? Hit a personal best a mile in 9:30. Never really did better than 14:00 on a mile.

The bad? Seriously went wayyyy backwards in muscle and weights. I dropped down from a 90lb chest press to only doing 40lb. Went from 25lb bicep curls and squat presses to 10lbs in each. And went from being able to hold a plank for 1:45 to barely being able to hit :30... and totally struggling with leg lifts.

So my routine getting back into it is this:

Stretch.. then
10 minute cardio warm up..
Then circuit training with chest presses, leg presses, tricep pulls (trying to get at them wings!), squat presses, and thigh lifts.

3 sets of 10 reps each for the above..

Then I ended with planks, ankle biters, and lower leg raises to hit the abs. Did two sets of 30 seconds each.

As far as weight goes, start with weights you are comfortable with.. you can always increase if it’s too light, but will injure or be too sore if it’s too heavy.

Your STARTED with insanity? Brave soul. I'd be afraid to try those if I was in shape. My nephew did them while in collage in the football program and he said they were intense.

I had read this article pre surgery and thought it was good but of course wasn't there yet. Just stumbled across it again and I find it very helpful in a motivational way. I've read some of the guys other articles on his experience and they are really good.

http://www.jeremycschofield.com/fitness-bariatric-surgery/

He mentions an exercise tracking app called JEFIT . Has or does anyone use this? If so how is it? I just downloaded it and am going to mess around with it in a bit.

I came here for ideas too, and the one I picked from another member here was Jillian Michaels’s app. It was perfect for me. So out of shape. I could do beginning everything, just short workouts, on your iPad, phone, etc. I credit Jillian with getting me enjoying working out. Never thought it was possible. I’ve gone on to kettlebells but I just love what Jillian does to get fitness fun, bit by little bit. I used her app maybe 9 months and loved the flexibility.

On 8/27/2018 at 9:29 AM, J San said:

I was cleared last week to start light weight work outs. Prior to getting cleared I was anxious to get started. Now that I can I feel like I'm at a loss. I was a gym rat in my youth, I've done tons of research recently, I've even given advice here to others asking for help. But now I feel like I'm clueless where to begin. Just looking for a little insight from fellow WLS'rs on what you started with. All I can seem to do is continue with walks.

I was pretty much starting at 0 after not working out at all.

I hired a great personal trainer. That turned out to be the best thing because I was so out of shape I couldn't do a basic sit up. I couldn't do a body weight squat. But he broke me in without breaking me down. I started working out after I lost the 1st 50 lbs, which also worked because the first 2 months my energy level was literally through the floor.

Now I am 13 months after starting this and the progression is incredible. A typical workout usually goes something like 2M on the rowing machine to warm up, then I typically do 3-4 sets of 3 sets of 3 movements (e.g., deadlifts, single arm rows or renegade rows with push ups and the third is a core activity like ab wheels, hanging leg-ups, planks of some kind). I focus on doing both pull and push, working the whole body and doing as many compound exercises as possible in each set. I move quickly from set to set in the superset then do a short rest between supersets. I plan what I am doing in advance and sometimes plan around specific physical issues I have.

Strength is progressing nicely and what is weak is flexibility (in particular in quads, knees and shoulders) and balance. So while I get more gratification doing strength work, I am also doing more to address balance and flexibility given that is what really sucks now. But hey, practice is the key.

Then there are lifestyle choices - I live in NYC, so lots of opportunity for stairs and walking. I typically walk 8-9 miles a day on a day off, I live on the 5th floor and take the stairs most of the time and always choose the stairs in the subway.

I think it's important to start by giving yourself alot of room to try different things and to start with where you are and build from there. I also find it helpful to do what I enjoy and enforce that I do what I am weak at.

Beach Body has an app as well as apps for your smart tv or amazon fire. It's an annual subscription, but gives you access to every program they offer. Much less expensive than buying the DVD sets. It has yoga, tai chi, insanity and every other beach body program available.

I too have been cleared for resuming workouts (restricted to 25#'s or less with lifting) but thought it's a good time to break out "beach body" again.

If you're looking for something fun.... look up on youtube - the "Sally Up" video workouts. The squats alone get you, but they have push ups, etc... I think if you look for Sally Up Squats, it will slowly bring in all the other videos too...

Good luck and keep us updated

On 8/27/2018 at 9:29 AM, J San said:

I was cleared last week to start light weight work outs. Prior to getting cleared I was anxious to get started. Now that I can I feel like I'm at a loss. I was a gym rat in my youth, I've done tons of research recently, I've even given advice here to others asking for help. But now I feel like I'm clueless where to begin. Just looking for a little insight from fellow WLS'rs on what you started with. All I can seem to do is continue with walks.

I have Rheumatoid Arthritis so my workout may not be for everyone. I began with walking, elliptical, and VERY light kettlebells. I was working up to 2-30 minute sessions a day, but injured myself after about two weeks. So I've joined a gym and have been doing an hour of water jogging a day. My fitness tracker tells me it is vigorous, and it seems I have been going further each day. When I get to the shallow end I do swim, but go back to jogging with my fists closed in the deeper sections.

I'm going to meet with a trainer in about a week, but not sure if I am going to change much up just yet.