Question: I had gastric bypass 18 months ago and I lost 130 pounds. I have in the last few months gained back about 20 pounds and am afraid of returning to my pre-surgury weight. My job keeps tied to a computer screen all day but I barely eat as it is because I just don’t get hungry. The crazy thing is I want to snack and the snacks aren’t healthy. Any advice?
Answer: This goes for anyone who is chained to a computer or a desk all day; you have to get up and move sometime. The extended sitting and inactivity wears you out and erodes your desire to move. You will have to literally force yourself to do it because in this stressful period we’re in your brains are working overtime and that leaves you in a dull, listless state. Starting today, get out and walk the dog because they need exercise too. Whether you have a dog or not, walk at least a mile in under 20 minutes. Take long strides and stretch out your muscles. Walk every day for a week which should get the rust out of your joints, then you need to take the next step, weight train.
Weight training will require you to generate an even greater variety of movements and challenge your muscles further. Begin your training with two sets of two exercises for larger bodyparts, abdominals, legs, back, chest and two sets but only one exercise for smaller bodyparts like shoulders, biceps and triceps. After your weight training is done and you should be finished in 30 to 40 minutes it’s time to walk uphill. After one minute of walking to find your pace and stride, take it up. You don’t know what your limits are until you test them so go to maximum elevation. If you can’t stay there then lower it 3 to 5% and stay at that level until you absolutely need a break. For your break, drop to a level walk but continue walking. Don’t try to exceed 3 MPH because it’s not the speed it’s the long moderate strides that make the difference. Stay level for a minute or two and return to your previous incline and stay there until you reach 18 to 19 minutes total. Return to level and recover. During your recovery decrease speed to cool down for a minute or two, turn off the treadmill and catch your breath. If your shins begin to burn while you’re walking from the incline decrease the incline and recover more frequently during the 20minutes to prevent inflammation.
Within 4 to 6 of weeks of working out consistently you should begin to wake up hungry which is a clear sign that your metabolism is heating up. The recent weight you gained should begin to disappear and the muscles you develop will demand more energy keeping the weight off. Empty calorie snacks need to disappear from your food selections. You body has enough difficulty absorbing nutrients so what you eat should be nutrient dense. Eliminate the sodas and diet sodas but if you need something for taste occasionally brew a half gallon of tea but only put a quarter to a third cup of sugar per half gallon. Whether you are over weight or had gastric bypass you can follow these few simply guidelines and be successful in losing and keeping weight off.
- Crunches – 2 sets x 20 reps
- Reverse Crunches – 2 x 15
- Leg Curls – 2 sets x 12 – 15 reps
- Body weight Squats – 2 x 15
- Single Arm Dumbbell Rows – 2 x 12
- Lat Pulldowns (front) – 2 x 12
- Incline Dumbbell Bench Press – 2 x 12
- Machine Bench Press – 2 x 10
- Seated Dumbbell Shoulder Press – 2 x 12
- Barbell Curls – 2 x 10
- Triceps Pressdowns – 2 x 12
God bless and keep training,