Exercise...

[callchrissy 7]

I need some advice on my exercise plan. I am currently 8 weeks out from sleeve surgery and I was released for exercise with no restrictions. I am noticing that my skin is sagging especially in the arms, thighs and belly (apron was already sagging but.. ). I need to get on a good exercize/weightlifting plan. I need to know what is the best way to help tone and help with the sagginess? Should I be doing weightlifting? If so how many reps/sets/weight? Should I be trying to do as much weight as I can handle or should I focus on more reps/sets versus heavier weight? I'm not looking to bulk up I just want to tone up. The weight is still melting off because I have a good nutrition plan so I'd like to keep this the same as well. I'm not looking to burn a lot of calories because I am holding steadt at 1000 per day with about 80g Protein daily. Also... with our Water intake not as much as regular stomachs is a sauna ok? I usually get around 6-8 cups of water a day not including my Protein Shake. Any and all advice would be great. Thanks for reading.

[aroundhky 1,174]

In general....you'll want to do resistance training (lifting weights) in addition to a few sessions of cardio each week. Usually the best types of resistance training are compound lifts with free weights, kettlebells or some body weight lifts once you progress. There are SOME machines that are beneficial and actually may be a good way to ease into it, learn your technique, then progress to more difficult / technical lifts as you will eventually stop progressing with many machines. Usually you'll want to aim for 2-3 sets of each lift starting out, with about 6-10 reps each set....depending on the lift. You'll probably be fine starting out with two lifting sessions a week (one upper body, one lower body), then several months down the road you may want to go up to 3-4 lifting sessions a week.

Make sure to get lean Protein and some complex carbs (veggies, oats, etc). High Protein and low carb is fine for maintaining strength and muscle while lifting, but to build it, you need some carbs. How many carbs depends on your personal sensitivity to them.

Wish you the best and keep us posted on your progress!

[Butterthebean 8,146]

My wife and several others have had great success with the book New Rules Of Weightlifting For Women. It pretty much lays out a workout program that any beginner can follow. It's simple and involves mostly full body compound lifts as Aroundhky described. It also gives alot of detail as far as sets/reps/weight to be lifted. It's an all around great book for a beginner and they have other books once that one gets too easy....more advanced.

As for the sauna....well my question would be what do you hope to accomplish from being in there? Because yes...as you alluded to, it will drain your body of needed Water. Which would be fine if you could simply drink it back, but if you can't then it might lead to problems.

[1gorgeousgodzilla 192]

My wife and several others have had great success with the book New Rules Of Weightlifting For Women. It pretty much lays out a workout program that any beginner can follow. It's simple and involves mostly full body compound lifts as Aroundhky described. It also gives alot of detail as far as sets/reps/weight to be lifted. It's an all around great book for a beginner and they have other books once that one gets too easy....more advanced.

Thanks so much for the recommendation. Adding Weights to my workout is at the top of my 2014 list- right under joining a co-ed kickball team in my area! This book will be my gift to ME!!

[gmanbat 5,889]

The advice thus far given covers it well.

I am a big resistance training fan for men and women. Too much bulk is not much of a problem for women, most are not inclined that way without the aid of steroids. Most bodybuilding women are smooth and ......nice.

I would steer clear of the sauna, probably because of my experience this last summer. I worked hard in the hot Florida sun and sweat continually all day. I also drank Water a lot, 6-8 bottles. I still felt dehydrated and couldn't seem to get enough in. I also had nasty cramps in my hamstrings, sometimes both legs at once. My only relief was drinking pickle juice, we now have jars of pickles in abundance in the fridge with no liquid in them. They are destined for the disposal.

Sweating is good for you but use moderation which I did not in the pursuit of a living.