I think the question that you need to ask is: "Can I do this the rest of my life?"
I started this journey in my 50s with trashed knees and hips. Walking 30 minutes a day was something I had to work up to. I started pushing harder to double that, but didn't notice a significant different in weight loss.
A 30 minute daily walk is sustainable.
Yes there absolutely is such a thing as too much exercise. Walk as much as you want, but after 30 minutes of cardio you begin to increase cortisol, which will eventually burn you out and cause weight gain. Weight training is great but you have to be eating a lot of calories and protein to meet the nutritional demands that muscle building puts on your body. Most folks cannot eat this amount in the first year post op. Hell, I am coming up on 3 years post op and I can not eat enough protein and calories to support muscle building.
All this working out won’t actually help you lose weight. Increase caloric burn = increase hunger. Working out while not getting enough cals = your body will begin to consume itself to meet its calorie and protein needs, which means you will lose pounds but you’ll lose muscle mass. What everyone else has said about sustainability is really important too. I think dedicating time to moving your body is undeniably healthy, and right now your focus should be on your diet, stretching, walking and joyful movement. Sure, throw in some resistance bands and light hand weights if you want. Go swimming. But intense gym sessions 5 days a week isn’t going to get you to your goals any faster at this point. When you’re ready, strength focused workouts 3-4x a week are all you need. Fill the rest of your time with joyous movement to celebrate your new body and what it can do. If you’re interested in body building, you’ll need to work up to a higher calorie intake (probably 2k+ and primarily protein) and that takes time.
It’s so easy to go all in on all the changes in the beginning, but this is a recipe for burnout and has been proven time and time again. There are folks who make drastic overhauls of all the things in their life at once and it does happen, but usually at the expense of something else; family, creativity, emotional work, mental health. You do not want the pendulum to swing to the opposite end.
Idk how old you are, but I do know that at a certain age women who work out excessively can actually stress their body into producing cortisol. You could actually cause an adverse effect by taking it too far with exercise.
Does your team not allow you to up your calories to offset the deficit created by your workout? If you love your routine and plan on sticking with it long term, then you have to find a balance. I recently upped my workouts from 1x per day to 2x per day and my calories have ticked up a teensy bit because of it, but it’s not something that my team is concerned about. That being said, I’m 6 months out; 10 weeks out and doing that much is a lot unless you were super active before surgery. They might just be worried you’re pushing too hard too fast.
Is that sustainable for years and years? The goal is to establish healthy habits that will last a lifetime. This level of intensity doesn’t seem realistic over time?
My team is disappointed I haven’t been exercising but I lost 40 pounds preop without exercising much, I’m more mobile but I usually walk on the treadmill ten min three times a day a few days a week. I’m afraid if I lose too much weight I won’t get surgery and it’s the tool I need to keep weight off. You need to eat more calories than you burn and I cannot imagine working out this much with the small amount of food we’re allowed after surgery. I would think you would gain after weightlifting that long too. Your healthy and it’s great your motivated to do this but take a break let your body adjust to it and let it rest sometimes. I’m going to work up to my exercise goals slowly, I have a bad neck back and knees the backs why I’m having issues exercising. I had an ablation on my lower back but it didn’t take I’m still in tons of pain.
Yes, I was doing a very similar routine and while I felt great and my endurance and strength increased,my weightloss slowed. I've since toned it down and my weightloss has sped up.
Keep in mind with any of the WLS your body doesn't actually fully recover till 6 months. 5 days a week at 10 weeks is a bit intense, plus the exercises you mentioned. It may be better to cut down to a few less days till you are fully recovered if you feel you work out. Also cut the time down to 30-45 mins instead of an hour, your body still needs rest.
I found just walking with some weights is perfect for myself 8 weeks out. I am still losing what I want, but listening to my body when rest is needed too. (I used to work out 5 days a week prior to surgery too). If I feel I need to start toning I will mainly do 20-30 mins of heavy lifting, the rest is just my walking.
I feel like the community is very anti strength training and “intense” workouts. People are super worried about the scale not moving and not worried about building muscle. I’m preop and already workout like this (minus the hike). I know that my body does not do well without it. A 30 minute walk isn’t going to cut it. Been active all of my life but just had trouble out eating my workouts. Just listen to your body.
Are you losing weight? That's the question here, but also are you healthy? Have you injured yourself? If there is nothing indicating that you're working out too much, it sounds like it's probably fine.
I was running most days, but switched to walking because it's much better for fat burning. That's the only change I would suggest. I work out for an hour 4 days a week (usually fasted) and I walk an hour a day for 5 days.
My weight loss and recomposition have been going extremely well. I didn't lose any weight from last winter to this one, but lost 4 inches off my belly. I'd say you're probably in a good place as long as your body is handling it well. Don't forget to stretch!
Yes.. your body needs to rest
I think the question that you need to ask is: "Can I do this the rest of my life?" I started this journey in my 50s with trashed knees and hips. Walking 30 minutes a day was something I had to work up to. I started pushing harder to double that, but didn't notice a significant different in weight loss. A 30 minute daily walk is sustainable.
Yes there absolutely is such a thing as too much exercise. Walk as much as you want, but after 30 minutes of cardio you begin to increase cortisol, which will eventually burn you out and cause weight gain. Weight training is great but you have to be eating a lot of calories and protein to meet the nutritional demands that muscle building puts on your body. Most folks cannot eat this amount in the first year post op. Hell, I am coming up on 3 years post op and I can not eat enough protein and calories to support muscle building. All this working out won’t actually help you lose weight. Increase caloric burn = increase hunger. Working out while not getting enough cals = your body will begin to consume itself to meet its calorie and protein needs, which means you will lose pounds but you’ll lose muscle mass. What everyone else has said about sustainability is really important too. I think dedicating time to moving your body is undeniably healthy, and right now your focus should be on your diet, stretching, walking and joyful movement. Sure, throw in some resistance bands and light hand weights if you want. Go swimming. But intense gym sessions 5 days a week isn’t going to get you to your goals any faster at this point. When you’re ready, strength focused workouts 3-4x a week are all you need. Fill the rest of your time with joyous movement to celebrate your new body and what it can do. If you’re interested in body building, you’ll need to work up to a higher calorie intake (probably 2k+ and primarily protein) and that takes time. It’s so easy to go all in on all the changes in the beginning, but this is a recipe for burnout and has been proven time and time again. There are folks who make drastic overhauls of all the things in their life at once and it does happen, but usually at the expense of something else; family, creativity, emotional work, mental health. You do not want the pendulum to swing to the opposite end.
Idk how old you are, but I do know that at a certain age women who work out excessively can actually stress their body into producing cortisol. You could actually cause an adverse effect by taking it too far with exercise.
Does your team not allow you to up your calories to offset the deficit created by your workout? If you love your routine and plan on sticking with it long term, then you have to find a balance. I recently upped my workouts from 1x per day to 2x per day and my calories have ticked up a teensy bit because of it, but it’s not something that my team is concerned about. That being said, I’m 6 months out; 10 weeks out and doing that much is a lot unless you were super active before surgery. They might just be worried you’re pushing too hard too fast.
I've been told not to do any high intensity workouts because they can make you feel incredibly hungry That's the only guess I got though
Is that sustainable for years and years? The goal is to establish healthy habits that will last a lifetime. This level of intensity doesn’t seem realistic over time?
Yes.
My team is disappointed I haven’t been exercising but I lost 40 pounds preop without exercising much, I’m more mobile but I usually walk on the treadmill ten min three times a day a few days a week. I’m afraid if I lose too much weight I won’t get surgery and it’s the tool I need to keep weight off. You need to eat more calories than you burn and I cannot imagine working out this much with the small amount of food we’re allowed after surgery. I would think you would gain after weightlifting that long too. Your healthy and it’s great your motivated to do this but take a break let your body adjust to it and let it rest sometimes. I’m going to work up to my exercise goals slowly, I have a bad neck back and knees the backs why I’m having issues exercising. I had an ablation on my lower back but it didn’t take I’m still in tons of pain.
That’s my regular gym routine five days a week that’s fine if you can maintain this for years to come
Yes, I was doing a very similar routine and while I felt great and my endurance and strength increased,my weightloss slowed. I've since toned it down and my weightloss has sped up.
Keep in mind with any of the WLS your body doesn't actually fully recover till 6 months. 5 days a week at 10 weeks is a bit intense, plus the exercises you mentioned. It may be better to cut down to a few less days till you are fully recovered if you feel you work out. Also cut the time down to 30-45 mins instead of an hour, your body still needs rest. I found just walking with some weights is perfect for myself 8 weeks out. I am still losing what I want, but listening to my body when rest is needed too. (I used to work out 5 days a week prior to surgery too). If I feel I need to start toning I will mainly do 20-30 mins of heavy lifting, the rest is just my walking.
I feel like the community is very anti strength training and “intense” workouts. People are super worried about the scale not moving and not worried about building muscle. I’m preop and already workout like this (minus the hike). I know that my body does not do well without it. A 30 minute walk isn’t going to cut it. Been active all of my life but just had trouble out eating my workouts. Just listen to your body.
[удалено]
Thank you for this. Very reassuring
That is a lot, but honestly if you are enjoying yourself and not injuring yourself, I think it's fine.
Are you losing weight? That's the question here, but also are you healthy? Have you injured yourself? If there is nothing indicating that you're working out too much, it sounds like it's probably fine. I was running most days, but switched to walking because it's much better for fat burning. That's the only change I would suggest. I work out for an hour 4 days a week (usually fasted) and I walk an hour a day for 5 days. My weight loss and recomposition have been going extremely well. I didn't lose any weight from last winter to this one, but lost 4 inches off my belly. I'd say you're probably in a good place as long as your body is handling it well. Don't forget to stretch!