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Tag Archives: resistance training

Will I Have to Exercise After Weight Loss Surgery?

Posted on June 04, 2018 by

fit for lifeThe short answer is “Yes”.  Exercise is extremely important following weight loss surgery because you will be losing weight at a rapid pace.  Your body will try to fight this weight loss by attempting to store fat for this perceived starvation.  Your body does this by burning muscle mass and storing fat.  This is undesirable.  To combat this effect, it is important to exercise regularly so that your metabolism is increased and your body burns fat rather than muscle mass.

If you decide to have weight loss surgery, you should seize this opportunity after surgery and integrate activity/exercise into your daily routine. This will not only help you through any plateaus, it will help you build muscle, enhance your metabolism and overall energy, and greatly influence your overall success.

I encourage walking beginning the day of surgery to improve circulation.  Early walking forces the heart to pump blood throughout the body and prevents it from pooling in your legs which could cause clots that are potentially life threatening.    The more walking you can do, the better.  We ask that you avoid lifting heavy weights or doing sit-ups/abdominal crunches until you are at least 4 weeks from your surgery.  Prior to that time, you may ride an exercise bike, or swim (not until 2 weeks from your surgery).  When you choose your particular exercise program, make sure it incorporates weight training along with some form of aerobic/cardiovascular exercise.

Most everyone knows the benefits of exercise – it’s just doing it that is difficult.  We all can find excuses (not enough time, not enjoyable/boring, inconvenient, lack of resources, don’t know how, etc…).  The bottom line is that you must make time for exercise and make it a priority.  This is easy to say, but hard to do.

The benefits of exercise are many.  Some of these benefits include:

  • Decreased appetite
  • Decreased blood pressure
  • Decreased stress level
  • Reduced risk for development of heart disease
  • Reduced risk for colon and other cancers
  • Reduced depression and anxiety
  • Improved balance and independent living
  • Improved digestion
  • Improved self-esteem
  • Improved flexibility
  • Improved energy levels
  • Improved sleep pattern
  • Improved sexual satisfaction
  • Improved overall quality of life

So you may logically understand the benefits of exercise.  If you still choose not to exercise, you must ask yourself “why?”  Determine your roadblocks to exercise and then identify solutions to the roadblock.  Once you “get the fever” for exercise after doing some form on a regular basis, you will wonder why you didn’t do it earlier.  If you choose weight loss surgery, you are making a life changing decision.  Maximize the benefits of this decision and commit to a regular exercise program.  You will not regret it.  Your weight loss will be enhanced and your overall quality of life improved.

It does take time and effort to get started.  In addition, after you have had surgery, you may have some feelings of fatigue for the first one to three months after surgery.  Until you can begin a more vigorous exercise program (4 weeks after surgery), walk as much as possible.  If you are unable to walk due to a health problem/disability, perform as much upper body exercise as you can tolerate using light weights (until 4 weeks after surgery).  If you have cardiac/respiratory problems, be sure to obtain clearance for starting an exercise program from your primary care physician and/or specialist.

Choose a fitness program that will work for you.  It should be tailored to your specific needs, abilities, preferences and activities that you will enjoy.  Otherwise, you will be tempted to quit.

Remember that at the Center for Weight Loss Success, we love making fitness fun and specialize in starting wherever you are.  We work privately with our patients and offer three personal training sessions as a part of their Weight Management University for Weight Loss Surgery™ program.  Our certified trainers love working with clients at all levels of fitness.  You can also participate in our Group Fitness classes as a part of your program.  Remember, you are not alone.  Please use these resources available with your experienced bariatric surgeon/center to enhance your weight loss and improve your overall health and metabolism.

walking_feetWhen starting a workout program, take it easy.  Be sure to gradually work up to at least 30 minutes of vigorous exercise three or more times a week.  Stick to it and strive to make exercise a habit (usually considered a habit once performed regularly for at least three months)!  You won’t see dramatic changes overnight but you will see dramatic changes over time.

When you exercise, be sure to warm-up prior to the activity and cool down/stretch after the activity.  Do not lift too much weight (increase weight gradually), and remain hydrated – be sure to drink water before and after your workout.

Why Hire A Personal Trainer?

Posted on December 19, 2014 by

Exercise makes me HAPPY.  It’s exhilarating and the benefits are numerous.  Every day is a new day to sweat, challenge the heart and lungs, and see what you’re body is capable of! It’s unrealistic to believe that everyone feels the same way I do. Just the idea of working out is daunting for many.  It takes desire, stepping out of your comfort zone, motivation, and discipline.  What happens if you don’t possess ANY of those qualities??  You can hire a Personal Trainer!

We have exceptional trainers here at CFWLS.  They are certified, knowledgeable, have many years of experience, and they understand high-risk clients.  They’re here to help you reach your fitness goals.

What do you look for in a personal trainer?  Personality and knowledge are key.  Your trainer should have a certification and experience.   You should feel comfortable and supported by your trainer.  If you don’t feel a connection, choose someone you have more in common with. The two important qualifications are:

1. Personality:  a leader, leads a healthy lifestyle, passionate about the job, empathetic, disciplined, professional, creative, and likeable.

2. Certification: Their credentials are from a nationally recognized, accredited organization.

There are numerous reasons for hiring a trainer.  In the past, clients hired trainers for several sessions in order to design a fitness program, teach the program, and ensure the client could implement it. Then the trainer never saw the client again. These days, it’s very common for clients to hire trainers long-term. They develop a repore and need their trainer for continued support, motivation, and/or maintenance. For the past 5 years I’ve trained a client in her home.  I visit just 2 or 3 times a month and bring her new exercises and make sure she’s using proper form.

Benefits of hiring a trainer:

1. Consistency and Accountability:  It’s hard to blow off your workout if someone’s waiting for you.

2. Safety/Proper Form:  Getting an injury could side-line your workouts altogether.  Have a professional ensure good form.

3. Motivation and Effectiveness: Plateaus occur when you don’t step out of your comfort zone and challenge yourself. Trainers can help mix up your workouts to prevent plateaus and boredom.

4. Self-esteem Building:  A trainer can give you non-judgmental support.

5. Maximize Workouts:  Your trainer can show you how to effectively condense a 60 minute workout to 30 minutes.

6. Sports-specific Training:  Are you training for a 5k?  We have trainers who run and can get you ready for your race.

7. Injury Rehab: A program can be designed for you to achieve fitness benefits without exacerbating your injury.

8. Fresh Perspective on Nutrition and Fitness: Exercise physiology is not an exact science and is ever-changing, growing, and improving.  Personal trainers stay current about the latest fitness trends, classes, and fads.

Before hiring a trainer, do your research.  It’s a process not unlike finding the perfect doctor, hairdresser, or massage therapist.  The trainer should make you feel comfortable, they should possess the appropriate knowledge, and have your best interests at heart. You can’t go wrong here at The Center For Weight Loss Success.  We have the crème of the crop with our fabulous trainers. Check them out and take your fitness to the next level.

There’s No Time Like Now!

Posted on September 01, 2014 by

waitingIf you have sat down with me or listened to any of the Losing Weight USA webinars, you probably know that I am a big proponent of  exercise, especially resistance training.  During calorie restriction (i.e. a diet/weight loss pan), your body will preferentially breakdown your lean body mass (muscle).  This slows your metabolism.  In order to prevent this from happening, you need to get in adequate protein and use your lean body mass (exercise).  The best exercise for preserving or building muscle mass is resistance training.

We often associate resistance training with being in the gym lifting weights (which is a great way to accomplish this).  But you can easily do resistance training using no actual weights – your own body weight works very well.  Push-ups, pull-ups, crunches, squats and lunges work extremely well as a resistance training workout.  As an added bonus, they can be done with almost no equipment and just about anywhere as well!

Studies have shown tremendous health benefits to resistance training such as:

  • Improves carbohydrate sensitivity
  • Increases testosterone
  • Increases growth hormone
  • Improves lean body mass
  • Increases metabolism (a pound of muscle burns more calories than a pound of fat)

It is never too late to start a resistance training program.  If you need help, just let us know – we can you develop a plan that works (and is fun!).  There’s no time like nowt!

 

Exercise – The Best Anti-Aging Medicine

Posted on June 18, 2014 by