Kat2013

Heavy Weightlifting completely changes your body!!! I’m 8 years post-op and I incorporate 5-6 days of weightlifting into my routine. I ONLY do about 10 minutes of cardio (10 minute run) each workout day, which in actuality is my warmup before I stretch and lift. I also incorporate hypertrophy (higher rep, lower weight) training into my workouts to help with muscle growth, but the most empowering part is getting strong and hitting new PR’s (personal records). When I first started lifting, I could not lift too much weight. The lower weight WAS my heavy weight. I would find a weight that I could rep 8-10 times before failure. My squats literally started with the bar (a standard Olympic bar weighs 45 lbs). Now, after 6.5 years of consistent training, I can squat 245 lbs, deadlift 320 lbs, bench 185 lbs, curl the 40 lbs dumbbells. I really wanted to fill up my arms & legs with muscle to lessen that loose skin (which I still have, but not so noticeable), so I worked hard. I researched, read, incorporated. I was—and still am—constantly learning, correcting, and incorporating. I learned how to diet for optimal muscle growth, which optimally includes 1 gram of protein per body weight and complex carbs, and good healthy fats. At first I didn’t know what complex carbs were, so I looked it up😂, picked out foods I liked, and incorporated them into my diet. I’m not going to lie, complex carbs are the hardest to consume because of their density (and my sleeve still works when I’m eating the right foods—freak’n sliders!), but I make it work by eating small frequent meals throughout the day (I eat about 6-8 different times, including shakes). I also discovered a supplement drink in powder form called Karbolyn (by EFX Sports) that would help me hit my complex carb macro goal. Anyway, long story short, when I first lost all my weight, I got down to 140 lbs, and a size 4-6. Now, I weigh between 155-160, and still wear a 6 (the 4’s are too small for my arms because they’ve grown with muscle mass 💪🏼😆💪🏼). I’ve literally shred the fat and have added muscle mass. And since 1 lbs of fat takes up way more space than 1 lbs of muscle, I’ve been able to pack on more muscle in the same amount of space. Weightlifting is where it’s at. Man or woman. I’m just trying to inspire women because women tend to fear lifting heavy and fear that they will look manly. I assure you, I do not look like a man. 😂🤣

I was sleeved June of 2013….this is me ten years later!

When my doctor told me to change my eating habits within that first year or 2 of major restriction, I took it seriously. I learned how to make better choices 80% of the time. Don’t get me wrong, I eat chips, dips, pizza, cake & all the other bad stuff. I even drink beer. However, I eat and drink in moderation and I do it occasionally. I stay away from sugary drinks and those extra calories that add up quickly—most of the time. I  do indulge occasionally. I also learned easy swaps when cooking to help reduce calories. For example, I cook with cooking spay, not oil. I use lean ground turkey meat, chicken breast, and other lean meats. I still wake and go with a Greek yogurt for Breakfast, and I will add Protein Powder in the mix & top with fresh fruit. I love eggs in so many combinations, and if I want eggs with bacon or cheese (or other high calorie toppings/sides, I’ll use egg whites instead of the whole egg. I do zucchini noodles instead of pasta…all these little things that have become habitual are what make a BIG difference in the long run. I literally changed my eating lifestyle. The 2nd component was body composition. I started lifting weights. Heavy weights…for me. The heavy lifting helped me add muscle and lean out at the same time. I don’t do cardio…or, I hardly EVER do cardio. I hate it. My fitness is purely from heavy weightlifting. It became another aspect of my lifestyle. I have lifted 4-6 days a week…Consistently…Year round…Since I was sleeved & released for physical activity. If I’m on vacation, I’m on vacation. If there’s an emergency, there’s an emergency. However! Tired. Not tired. I go to the gym. I think of it as my job. Whether I want up go or not, I have to work. And yes, I still have restriction 10 years out! But sliders are definitely still a thing, and if I stick to my Protein, veggies, and complex carbs, I don’t really crave or care to indulge in those sliders too often! Bottom line. It’s a lifestyle change. Change your habits. Be consistent.

Shoot me a message & I will send you a sample 3 week lifting plan!

You have done FANTASTIC!!! You look AWESOME!!! CONGRATULATIONS!!! I’m telling you, total recomp! Weights is where it’s at people!

Heavy weights! Meaning, you’re failing by the 8th-10th rep. I complete 3-4 sets of every exercise. Weightlifting completely helped me with body recomposition. I eat lots of protein & complex carbs to build muscle, because that “toned” look is added muscle & you have to lift heavy in order to break down muscle tissue & allow to repair & grow. Good luck to you!!!

In the first pic, I’m the one on the right side of the photo. I was already a mother of 4 wonderful kids, but I was miserable & very unhappy with my weight. I was insecure and embarrassed at how far I had let myself go. So, I started doing 5k runs to help myself lose weight. Being active was never a problem. I was disciplined enough to get out on a track, do step aerobics, or walk/run some bleachers. However, it was my relationship with food that was the problem. When I started my journey to get the sleeve, my surgeon said something that stayed with me: “The sleeve will guarantee weight loss in your first year out, but YOU have to utilize that time to CHANGE YOUR LIFESTYLE in order to maintain that weight loss.” Folks...that is EXACTLY what I did. I changed my eating habits. The sleeve forced my hand with QUANTITY, but I learned about QUALITY nutrition for my body. I completely changed my dietary habits! I got rid of all my trigger foods (and believe me that most of them were/are sliders!) and filled my fridge & pantry with lean meats, veggies, fresh fruits, complex carbs. And as the weight came off, I started lifting weights (heavy weights) to totally recomp my figure. And as the years went by and my stomach stretched and the quantity of food I was able to consume increased, I learned to time my meals and seek out fulfilling recipes that were also satisfying. Foods like: Greek yogurt (with a scoop of protein), topped with fresh fruits; zucchini noodles with chicken & Alfredo sauce; eggs, egg whites topped with fresh veggies like mushrooms, onion, spinach, cheese, with an added side of turkey bacon; zucchini noodles with spaghetti sauce & turkey meat; turkey patties topped with gravy & mushrooms and a side of green beans; turkey chili topped with cheese and a small bag of Fritos; pancakes/waffles made from oats, banana, eggs, olive oil, cinnamon (I add Protein powder as an option, and a sugar free seasoning call Honey Butter & Cinnamon by Icon), and topped with whipped cream, fresh fruits, and sugar free syrups (like Walden Farms); I’ll cook with low calorie marinades (like G. Hughes) and seasonings that are low in sodium and/or sugar free (like Icon) to add flavor and diversity with out tons of calories.  Folks! Life changing!!! I CHOOSE to eat well. I CHOOSE to exercise 5-6 days a week. I CHOOSE my lifestyle. I still eat foods that are not “health” conscious, but I’m in control now. I can eat them without over indulging or losing control. I even drink beer a few nights out of the month. My lifestyle choices have led me down a path in which I’m so much happier! I feel strong, confident, and in control! I’m in a better place mentally, and because of that, I’m a much better parent to my kids! Change is possible, folks. The sleeve is a tool, but you’re the one in control. 

Thank you!

Thank you!!! I’m into weightlifting! Very little cardio. I lift 5-6 days a week. I train for both strength (heavy weight, low reps; i.e. failing at the 10-12th rep) and hypertrophic (low weight, high reps; to add muscle mass) results. My cardio is actually my warmup, which is a 10 minute jog/run. Weightlifting completely recoups your body. It filled up the loose skin in my arms, and I still have some! But it’s no where near what it was before I started lifting.

Weightlifting can be achieved at any age (search up “Train with Joan”) and 55 years young is a good place as any to start. Machines are a great way to start the weightlifting game. I do not know how many days a week you attend the gym, but I highly recommend at least a 3 day split: day 1, upper body; day 2, lower body, day 3 upper body. As you gain more experience and familiarity with your muscle groups, you. An advance that into: day 1 - chest, biceps, triceps; day 2 - quads, hamstrings, and calves; day 3 - back and shoulders. Complete 4 sets for each exercise, and 10-12 reps per set. Your final reps should be difficult to complete. If they’re too easy, go up in weight. Rest 60-90 seconds between each set. Nutrition is important, too. Muscle needs protein and complex carbs for rebuilding and growth. Find foods and protein shakes that you enjoy. You should consume about 1 gram of protein per body weight. Search up complex carbs and see what you can incorporate into your diet. I love oats, beans, and sweet potatoes. I hope this helps! Good luck!

Sleeved June 2013. Almost 8 years post-op.

Thank you! I couldn’t figure out how to reply individually 😂🤦🏻‍♀️. However, I really just want to give hope and inspiration like so many did for me on this forum when I first started researching the gastric sleeve. The journey posts, the before and afters, the hardships and struggles posts ALL helped me throughout the process. Good luck to all on your individual journeys ☺️.

In the first pic, I’m the one on the right side of the photo. I was already a mother of 4 wonderful kids, but I was miserable & very unhappy with my weight. I was insecure and embarrassed at how far I had met myself go. So, I started doing 5k runs to help myself lose weight. Being active was never a problem. I was disciplined enough to get out on a track, do step aerobics, or walk/run some bleachers. However, it was my relationship with food that was the problem. When I started my journey to get the sleeve, my surgeon said something that stayed with me: “The sleeve will guarantee weight loss in your first year out, but YOU have to utilize that time to CHANGE YOUR LIFESTYLE in order to maintain that weight loss.” Folks...that is EXACTLY what I did. I changed my eating habits. The sleeve forced my hand with QUANTITY, but I learned about QUALITY nutrition for my body. I completely changed my dietary habits! I got rid of all my trigger foods (and believe me that most of them are sliders!) and filled my fridge & pantry with lean meats, veggies, fresh fruits, complex carbs. And as the weight came off, I started lifting weights (heavy weights) to totally recomp my figure. And as the years went by and my stomach stretched and the quantity of food I was able to consume increased, I learned to time my meals and seek out fulfilling recipes that were also satisfying. Foods like: zucchini noodles with chicken & Alfredo sauce; zucchini noodles with spaghetti sauce & turkey meat; turkey patties topped with gravy & mushrooms and a side of green beans; turkey chili topped with cheese and a small bag of Fritos; pancakes/waffles made from oats, banana, eggs, olive oil, cinnamon(add I add protein powder as an option, and a sugar free seasoning call Honey Butter & Cinnamon by Icon); I use sugar free syrups (like Walden Farms) and marinades (like G. Hughes); seasonings that are low in sodium & sugar free (Icon). Folks! Life changing!!! I’m so much happier! I feel strong, confident, and in control! I’m in a better place mentally, and because of that, I’m a much better parent to my kids!

-Highest weight was over 250 lbs (I stopped weighing myself after that) -Lowest weight 140 -Currently, I fluctuate between 150-155 -I exercise 5-6 days a week. MOSTLY weight lifting. I lift heavy weight (meaning: I rep until I hit failure, between 8-12 reps; if I can lift it more that 12 times, I go up in weight). Very little cardio, maybe 10-15 minutes before or after a workout. Sometimes none. -Food: I track my macros and calories. I make sure to hit my protein goals everyday (so important for muscle growth/maintenance), and my carbs vs fats will fluctuate based on my activity. Higher carbs on intense workout days, lower carbs on off days or low activity days. So, calories stay the same, protein stays the same, how many carbs or fats varies based on activity. Biggest Lesson Learned: In your first year of guaranteed weight loss, take the time to change your habits & lifestyle. THIS HAS TO BE A LIFESTYLE CHANGE! Get rid of the trigger foods. Most of those trigger foods are sliders! As your stomach stretches and you get passed that year mark those sliders will slide right past your sleeve much easier than your proteins & veggies. Those slider foods become your “grazing” food, too. Then, before you know it, despite your restriction, you’ve grazed your way into a calorie surplus and you’re no longer losing & start gaining. Plan 5-6 meals a day so that you feed your metabolism and you are never starving & risking over eating. Also: EXERCISE. Incorporate that exercise. Go for that walk. Bike ride. Treadmill. Weights. SOMETHING. Tired, not tired, make exercise a habit and JUST. DO. IT. I mean this literally: SUCK IT UP & DO IT. You might just find—later down the road—something that you enjoy and become passionate about. This was my experience with powerlifting 2 years post-op.

Thank you!!!

June 2013 right here!!!

I waited 2 years as well! ALSO, to the original poster, I highly recommend that you look for a surgeon that specializes in major weight loss surgery. It’s a different type of artistry than your typical mommy makeovers. Way more skin & sculpting involved.