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2004/03/08, 05:59 PM
Hi all,
I am fairly new to this board and seeking some guidance. Just for some background, last spring I had gastric bypass surgery and have since dropped from 235 lbs and a size 22 down to 135 lbs and a size 6/8. I started working out at the gym 3 weeks post-op.
My current routine consists of 2 days full body weight training where I spend around an hour. Afterwards I normally do 30 minutes (plus a 5 minute cool down) on the elliptical machine then I move over to the treadmill and run for 30 minutes. I normally run 3 miles in about 25 minutes then switch to a slower pace to finish out the 30 and then finish with a 5 minute cool down. On my non-weifht training days I do just the above cardio (an hour or so).
I do get in at least 100 grams of protein per day and also take a daily multi vitamin, anti-oxident and B-12.
Okay, I can already hear some of you saying "this girl is nuts and she's over doing it" but I can't help it - I'm addicted to exercise and I feel so great once I do it. I've tried cutting back on the cardio, but can't seem to do it. I did cut back some as I was doing weights 3 times aweek plus only taking one day off to rest.
Now for my questions! I try to take two days per week off where I just let my body rest. I've seen some posts where folks are suggesting taking a whole week off at certain increments. Is this advisable? The past week my body has been beyond tired, so I am resting today and tomorrow. You you think I should rest for longer?
Also, I'd still like to lose another 10 lbs (mostly body fat). Any suggestions on how to accomplish this?
Oh, I had one of those resting metabolic tests at the gym and it said my RMB is 1540 calories per day. I am a 43 year old woman and eat around 1200-1800 calories per day, if that matters!
Sorry for rambling, but I'd really like some input!
Barb
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2004/03/08, 06:07 PM
Welcome to FT, Barb!
The human body is very efficient and could already have adapted to your routine. You may want to change things up a little (diet, workout frequency, routine, etc.).
Hope this helps...
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**_Robert_**
Pain is temporary; glory is forever!
E-mail: rpacheco@freetrainers.com
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2004/03/09, 12:46 PM
Barb,
Your routine isn't that extreme, if you worked up to it. Your heart needs some time to adjust to increased workload. try tracking your resting heart rate, taking your pulse for a full minute before getting out of bed a few times a week for a few weeks. the count should be the same or a beat or two lower as time passes. if it increases - your heart is fatigued and can't handle the amount of cardio you are doing. many people increase their cardio rapidly without allowing their heart a chance to adjust and get fitter.
You could do with a little more protein and aim for 1800 calories, maybe even more. Your RMB is just what you need for existing, it doesn't include the calories you burn exercising or walking around, etc.
I think twice a week isn't sufficient for lifting - twice a week will do some good, but you may want to replace one of your cardio days with a heavier total body workout, no cardio afterwards, rest and recovery is very important.
Depending on how long you have been lifting - it may be time to split up your workouts into upper body and lower body.
Hope this helps!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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2004/03/09, 04:32 PM
Not sure how long you been training without a rest, but a week off is good if you've been at it non stop. You have to listen to your body. If you've been going since last spring, take a break, you will come back even stronger.
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\"A will finds a way, failure is not an option\"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/03/10, 10:14 PM
Thanks for the advice, guys! Asimmer, are you recommending NOT doing any cardio on the days I lift? Also, I absolutley hate my days in the weight room and much prefer cardio so that's why I've not split out the weight training. I figure if I have to do weights I'd rather spend a little more time and do full body twice per week rather than splits 3-4 times per week. Any thoughts?
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2004/03/11, 08:52 AM
Since you like classes, can you get into a body pump type class? It works more endurance than building muscle - but it does use your muscles and would count as a total body workout (no cardio that day!)
I think you could skip cardio on your lifting days if you are doing a total body circuit routine, or only do 30 minutes afterwards...
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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