First off, yay! You've reached a big milestone in your weight loss journey. As you already know, surgery is just one powerful tool...it is not a miracle cure. You still have to do the work with your diet, supplements, and activity level.
It is so important that you create a consistent exercise routine that will maximize your weight loss and will help you feel better, stronger, and healthier than ever!
REMEMBER: Your main goal right now is WEIGHT LOSS. There will be plenty of time to work on your other goals (toning your arms, building your leg muscles, competing in a run, etc.) Keeping weight loss as the objective of your workouts right now will help you drastically reduce excess body weight which will only get you closer to your other goals.
You should already have a consistent walking schedule down. Keep up with that routine no matter what!! Never give up on your walking (unless medically necessary!)
But now that you're cleared to start adding real workouts in your routine, here are our top tips for starting out:
1. Go slow.
The number one tip we have is to start slow. Ease into exercise. You will be doing it for the rest of your life! There's no need to rush through your workouts or push yourself to extremes.
Too many patients go too hard at the beginning ending up with an injury that really sets them back. Don't be that patient! Give yourself time to get used to working out and adding it to your daily life.
We recommend starting with 20-30 minute routines 3 times a week.
2. Wear proper workout attire.
We're not talking anything fancy. Choose loose, light, and comfortable clothing that allows you to move freely. Being comfortable allows you to direct your full attention to your workout. There's nothing worse than having to fuss with your leggings or t-shirt while you're working out.
Avoid wide-legged pants or sweats that are too loose (they can literally get in the way and limit your range of motion.) Avoid thick sweatshirts and clothes that are too tight which can lead to overheating.
Having the right size and type of shoe for your foot is also very beneficial. If your feet hurt during your workouts, it's going to be pretty hard to continue. Find yourself a good pair of shoes and replace them as you need to!
3. Do some research.
Educate yourself a little bit. Take advantage of all the FREE information that's out there. Use Google to find how-to videos, new workout ideas, blog posts on the benefits of exercise, and so much more that can help you.
You can also use social media to connect to other WLS patients to see how they got started with a workout routine once they were cleared to exercise.
4. Hire a trainer.
If you don't want to do the research yourself as suggested above, you can always hire a personal trainer. Whether you're brand new to exercise and need help learning the moves or if you need someone to hold you accountable for your workouts, a personal trainer can be extremely beneficial to you on this journey.
5. Pay attention to your body.
During exercise, all of your bodily systems react. Your body temperature rises, your heart rate quickens, your breathing rate changes, and so much more happens. It is very important that you pay attention to all of these reactions so that you can avoid getting injured and so that you can track your progress!
It is normal to start sweating, feel flushed, have shortness of breath, and experience muscle fatigue while working out. It is NOT normal to feel cold, clammy, or have the chills, feeling nauseous or dizzy, or have chest pain.
6. Begin with the basics.
If you have a difficult time standing up from sitting down or using the stairs, it's crucial that you start with the most basic exercises. Building a foundation is key for a healthy, life-long relationship with exercise.
Moving your body through basic exercises like a simple squat, low-impact jumping jacks, wall push-ups, and overhead presses will prepare you for the heavy-duty stuff that's to come.
7. Do full-body workouts.
Although the internet has glorified the act of breaking up workouts into body parts (example: leg day or cardio day), there's nothing quite like a full-body workout especially at the beginning of your journey.
Full-body workouts include working out all your muscles in one routine. This gives you the greatest calorie burn which is essential for optimal weight loss.
Plus! You'll save time! Breaking your workouts up by body part is very time-consuming. Full-body workouts will give you the same calorie burn in a shorter amount of time.
8. Take rest days.
The worst mistake some patients make when they get cleared to exercise is doing too much in the first few weeks. This leads to burn-out, fatigue, unnecessary muscle soreness, and a high possibility of getting hurt which will really set you back.
Taking rest days is required so that your body can rest and repair from all the hard work you do on the days you do work out.
9. Experiment with different workouts.
While it is important to stick to a basic routine when you're just starting out, it is also important that you don't get bored. Experiment with different kinds of exercises and workouts to keep things fresh and interesting.
10. Eat healthy food and stay hydrated.
This is a given considering you just had weight loss surgery! You already know you should be eating your protein, getting your vitamins, and staying hydrated. Not only is this crucial for your long-term weight loss success but it will make exercising SO much easier.
Happy exercising!! :)
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