Weight Loss Surgery 5 weeks ago, time to get started in the Gym..I need direction PLEASE!!!

  • SecondChances

    Posts: 3

    Aug 31, 2012 6:50 AM GMT
    Hello Men,

    I am Johnathan, I'm 27 and live in Atlanta, Ga.

    I had a Vertical Sleeve Gastrectomy (weight loss surgery) on July 25th, 2012 and at 5 weeks out i've lost 35 lbs. I quit smoking a few months ago, I'm eating better(and of course smaller amounts, usually 2-3oz at a time and 4 or 5 times a day?) and I really am feeling GREAT! My body just feels so much better and I'm so happy to be living a more healthy lifestyle.

    I joined Anytime Fitness today! SO Excited!

    Basically I just need some help figuring out where to start! Cardio? How often? How Long? What machines are best? or Does it matter? I also swim in my pool at home.

    Most of my weight I carry in my stomach region, some in my chest, a little in my upper thighs, and that's about it.

    I really am very icon_razz.gif excited to get started on this & see my body & life change.

    In case it's needed, I am 5'9'' and my highest weight(day of surgery 7/25) was 274, I am down to 239.

    At this point, I just want to get a good regimen going, I don't think my goal is to be a muscle man, I just want to be healthy, and would like to be trim and have some definition. I know this is going to take time and hard work but I am so ready for this. I feel extremely lucky, as if I have been given a second chance at the life I've wanted and should have and I want to make the most of it!

    Thanks in advance for all the help I know I will get!

    Johnathan
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    Aug 31, 2012 8:27 AM GMT
    Strength Foundation 12-Week Workout: Week 1

    http://www.realjock.com/workout/1057/
  • TampaENFJ

    Posts: 44

    Aug 31, 2012 11:35 AM GMT
    I'd say spend some time trying out different machines and getting a feel for what you like. Then pick something to stick with for a while, so you can see your progress and have some consistency. Elliptical is probably a better cardio workout than walking on a treadmill, but not as good as running on a treadmill. Running will be more on your joints, especially knees, so that might not be for you.

    For cardio, it's ultimately about getting your heart rate up and keeping it there for at least 30 minutes. Beyond that, everyone has different ways to progress. Some increase resistance, many increase their speed, many increase distance or duration. That's up to you.

    Don't overdue it. Exercise 5 or 6 days a week max. Alternate days between cardio and strength training. Stretch daily. Good luck!
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    Aug 31, 2012 2:35 PM GMT
    Caslon20000 saidStrength Foundation 12-Week Workout: Week 1

    http://www.realjock.com/workout/1057/


    I'd second this... alternatively to get a sense of form and lose the intimidation of going to a gym alone, consider taking a few classes, and I'd highly recommend checking out a local crossfit gym's foundations course/bootcamp. In my class the shape of people range the gamut.
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    Aug 31, 2012 5:39 PM GMT
    Oooo. Did you ask your doctor for restrictions to your program before you started? I know the procedure is done laporascopically but how many incisions were made? I'm just guessing here but I imagine for 3 months you should do only seated resistance training with light weights. Talk to your doc for restrictions and then get a trainer.
  • SecondChances

    Posts: 3

    Sep 09, 2012 9:11 PM GMT
    Caslon20000 saidStrength Foundation 12-Week Workout: Week 1

    http://www.realjock.com/workout/1057/


    This is PERFECT! I was needing something to help me strengthen my muscles, as I'm out of shape( of course!)

    Thank you so much!

    Johnathan