How much exercise

[speechick1969 22]

I am about 3 months post op and losing very slowly. I am sure it is because I can only fit in exercise about 2x/week I've only done cardio so far. How often do others exercise? When did you start incorporating more than cardio?

Thanks1

[Creekimp13 5,840]

Daily. Do you have a fitbit yet? For me, wearing a fitbit has been an absolute godsend. Instead of having a set exercise goal, I have a burned calorie goal daily. Doesn't matter how I get those calories burned...tons of walking or a couple of good spurts of cardio and moderate walking....what matters is that I get 3000 calories a day burned. (My bestie burns 2500 a day and has really good success)

At the end of the day....what matters most is a calorie deficit between what goes in and what goes out. To lose one pound in a week, you need to burn off 3500 more calories than you eat. For two pounds..7000, so about a thousand more calories burned each day. In 12 weeks, you've lost 38 pounds! That's pretty awesome! Be patient with yourself and your body, but keep tracking and finding ways to up the calories out side of the equation.

For me...the Fitbit (or any other device that can track your expended calories) is the best way to track that and improve the number.

Edited November 22, 2017 by Creekimp13

[Healthy_life2 8,327]

16 hours ago, speechick1969 said:

I am about 3 months post op and losing very slowly. I am sure it is because I can only fit in exercise about 2x/week I've only done cardio so far. How often do others exercise? When did you start incorporating more than cardio?

Thanks1

Everyone has different time constraints. Fantastic that you are getting your workout 2X a day.

What are your fitness goals? What types of exercise do you find interesting? Do you need something easy on your joints to begin with? Do you work out at home or a gym? Do you need to buy equipment working out at home?

You get to decide how much time you are going to invest in yourself. The weight loss is just a perk of the work you put into this.

Here are some links to give your some fitness inspiration: Just google for more!

Home workouts:

dumbell workout

Phala B fit training website - level one to level 5 programs

Gym or home weight lifting

exercise database. choose the muscle you want to work on. It will give you a video of how to use the equipment and perform the exercise.

Three months : Cardio and adding weight lifting into my program. I work out at a gym in the evening. Over the years my fitness level and goals have evolved and changed. It's always a work in progress.

[dreamingsmall 1,125]

I do none. And my weight loss is moving at a good pace.

Keep doing what you can.

What do you eat daily ?

[speechick1969 22]

Thank you, everyone! I eat between 900 - 1200 calories a day and am having trouble losing so all I can think is that I have to do more to boost my metabolism. Working 60 hours a week makes it hard, but I am walking or doing the eliptical when I can. I can try to fit it in more days a week. Those videos look great too! I know if I have more muscle I will lose faster as that increases metabolism too.

[KarenOR 180]

13 hours ago, Creekimp13 said:

Daily. Do you have a fitbit yet? For me, wearing a fitbit has been an absolute godsend. Instead of having a set exercise goal, I have a burned calorie goal daily. Doesn't matter how I get those calories burned...tons of walking or a couple of good spurts of cardio and moderate walking....what matters is that I get 3000 calories a day burned. (My bestie burns 2500 a day and has really good success)

At the end of the day....what matters most is a calorie deficit between what goes in and what goes out. To lose one pound in a week, you need to burn off 3500 more calories than you eat. For two pounds..7000, so about a thousand more calories burned each day. In 12 weeks, you've lost 38 pounds! That's pretty awesome! Be patient with yourself and your body, but keep tracking and finding ways to up the calories out side of the equation.

For me...the Fitbit (or any other device that can track your expended calories) is the best way to track that and improve the number.

About how many steps is 3000 calories for you?

[Creekimp13 5,840]

It depends on my activity level. If i'm really active....cleaning, working physically, yard work, lifting, doing laundry, gardening, cleaning the pool, bathing the dog.....stuff that's demanding enough to up my heart rate just a little, and I get in a couple hours of this....I might hit 3000 at 11,000 steps. If i'm doing more laid back stuff...shopping, easier chores, desk work.....I might need to walk 15,000 steps to hit 3000 (depending on how sedentary the rest of my day is).

I should also mention...I'm a pretty muscular person. When I'm in shape I could body build, I'm kinda predisposed to a lot of muscle (in addition to a lot of fat...lol). My bestie can't get 3000 calories without killing herself, but she's a smaller, finer boned person with much lighter muscle mass. She's walking 15,000 just to get 2,500.

Edited November 23, 2017 by Creekimp13

[JeffN 106]

I was told by my Dr. that after 6 weeks I could start lifting weights, that does not mean I have started yet :). I really have not done any walking except right after my surgery. I need to get back out there and get moving again. I have been spending the time working in the garage and on my boat but that is about it. I think it is time for me to get moving again.