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Work outs/hiking/gym/weight lifting/HELP



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Hi! I am 3 months post op. I have been hiking through the beautiful mountains in Colorado. But I have not hit the gym yet. Is there any weight training videos that would help get me started? Or anyone has any recommendations? I am concerned most that I do not have the calories in that I need to lift weights? I really want to start lifting to tone and tighten what I can? So any help and any recommendations would be great!!!! Thanks in advance! Also! Any good body weight exercises that I can do while hiking? That will help with tone and tightening?

My Stats-
Height-5’8”
Starting weight-289
Current weight-238
Surgery date-Jan 14, 2020 ( 3 months post op)

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Definitely walk daily if possible, but here's a link to Dr. Vuong's thoughts on doing more intensive exercise post-weight loss surgery. Hope it helps you make a decision on how to proceed.

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Everyone is different, i went straight into lifting weights. But thats not too common in this community. If you really want to start getting into that type of training, but dont think youre ready for weights, there are a lot of body weight exercises you can do that help get you towards those goals. Air squats are great. People at first think, they cant be that hard. But see how you feel after 100. lol. Also good old fashioned push ups are great. Whether you do the ones on your knees or not, both are great for working your arms and core. Lunges are another one.

i will say that my body would get tired but never to wear i felt like i over did it. I was very strict on getting a lot of Protein tho. ive watched that video about not working out, and i get it, but there are also other doctors who will encourage lifting. I wanted to get into a good routine early on and i did. I wouldnt change a thing. I hit goal 7 months after surgery and i feel better then ever.

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HI and TY for that info. Right now all I do is walk however I am starting arms, legs and thigh tone up this week. will try the air squats soon. Not ready for the core just yet. Good looking out.

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On 04/02/2020 at 12:56, JAKE H said:



Everyone is different, i went straight into lifting weights. But thats not too common in this community. If you really want to start getting into that type of training, but dont think youre ready for weights, there are a lot of body weight exercises you can do that help get you towards those goals. Air squats are great. People at first think, they cant be that hard. But see how you feel after 100. lol. Also good old fashioned push ups are great. Whether you do the ones on your knees or not, both are great for working your arms and core. Lunges are another one.








i will say that my body would get tired but never to wear i felt like i over did it. I was very strict on getting a lot of Protein tho. ive watched that video about not working out, and i get it, but there are also other doctors who will encourage lifting. I wanted to get into a good routine early on and i did. I wouldnt change a thing. I hit goal 7 months after surgery and i feel better then ever.


I defiantly want to get into lifting weights ASAP. I understand I’ll be tired but my body will adjust over time.

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On 04/02/2020 at 12:56, JAKE H said:



Everyone is different, i went straight into lifting weights. But thats not too common in this community. If you really want to start getting into that type of training, but dont think youre ready for weights, there are a lot of body weight exercises you can do that help get you towards those goals. Air squats are great. People at first think, they cant be that hard. But see how you feel after 100. lol. Also good old fashioned push ups are great. Whether you do the ones on your knees or not, both are great for working your arms and core. Lunges are another one.








i will say that my body would get tired but never to wear i felt like i over did it. I was very strict on getting a lot of Protein tho. ive watched that video about not working out, and i get it, but there are also other doctors who will encourage lifting. I wanted to get into a good routine early on and i did. I wouldnt change a thing. I hit goal 7 months after surgery and i feel better then ever.


Did you hire a personal trainer at first?

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Did you lift weights before? Either way, go for it, but it will be a lot easier if it's something you used to do. If you haven't I would start with a trainer (if you're not social distancing) so you don't hurt yourself. There are a lot of weight training classes too.

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I started with walking and then hiking and biking. And some swimming when training for a tri. But I added an upper body and leg routine fairly early. I use light weights for my arm exercises, with focus on increasing reps more than upping the pounds. I also do wall pushups, stair climbing, and a stretching routine. I found most of the exercises on line, and also from a booklet from my surgeon. The exercises definitely have helped strengthen and tone. The goal is to build some muscle that will increase metabolic tissue. The exercises take about 20 minutes a day, the stair climbing an extra 20 minutes (on work days where I have flights of stairs in my building), and then hiking/biking/swimming on non work days which takes 1-2 hours.

Exercise is definitely a time consuming part of the day, but so worth it. I applaud you for making it a part of your healthy new life. :)

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10 hours ago, sarahSingh91 said:

Did you hire a personal trainer at first?

no i started doing crossfit. it brings it all together in one workout. i fell in love.

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On 04/03/2020 at 05:36, JAKE H said:






no i started doing crossfit. it brings it all together in one workout. i fell in love.


I have heard cross fit is awesome! I was thinking after I am able to hold my own to look into it. I’m A little scared to embarrass myself

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22 minutes ago, sarahSingh91 said:

I have heard cross fit is awesome! I was thinking after I am able to hold my own to look into it. I’m A little scared to embarrass myself

I did personal training with a guy who owned a CrossFit franchise for awhile to get the idea... in private. I'm sure a lot of them offer it.

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On 04/03/2020 at 16:45, JessLess said:






I did personal training with a guy who owned a CrossFit franchise for awhile to get the idea... in private. I'm sure a lot of them offer it.


I have been hiking. I did some weight training before but nothing like I want to get into. All of our gyms are closed (I’m in Colorado) I am going crazy at home. But I understand the importance. And I want to stay healthy

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On 4/3/2020 at 6:21 PM, sarahSingh91 said:

I have heard cross fit is awesome! I was thinking after I am able to hold my own to look into it. I’m A little scared to embarrass myself

crossfit definitely was the best choice i made. I went in there at 340. Dont be embarrassed at all. Those days are over. Youre doing this for YOU now. Its time to lose that mentality because that what got us where we were in the first place. I know its hard because i went through it too, but i decided to put my head down, humble myself into knowing i would struggle, and go for it. That way i would never have to feel that way again. YOU got this. Whatever you decide, the only thing that can hold you back is yourself.

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I am 3 months out on the 20th. My doctor allowed me to begin working out again 6 weeks after surgery with no restrictions. I do a boot camp style of training for 45 minutes daily 5 days per week. Some days we use weights and some days we don't. Most evenings I have been walking for an additional 45 minutes up to an hour. Leslie Sansone has a 5 mile in home walking dvd. It includes toning exercises with weights and bands. You can choose how many miles as well as which tool you want to work out with. The pounds have slowed down, but the inches are coming off great. I am having to remind myself that 1-2 pounds per week is still good considering I wasn't losing at all before...

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