Staying successful after weight loss surgery takes a bit of work. When you first start working out after bariatric surgery you will notice positive changes fairly quickly. This is due to your body having to adapt to the new stress you have imposed on it. Yet the reason for this adaptation is ultimately so the body doesn’t have to work so hard the next time you do that activity. If you do the same workout routine over and over, it will become more efficient at doing it so not to work as hard. But, that means you are not burning as many calories or tearing as many muscle fibers to build muscle.
If you are starting to notice that your workouts arn’t working out as good as it has in the past, you can get back in the groove by implementing these simple lifestyle tweaks.
Change the intensity
One easy tweak is to increase the intensity of your routine. For example, if you typically run on a treadmill for 30 minutes, instead sprint for a few minutes, walk, and sprint again. This change is great for a few reasons.
Under this routine, you push yourself hard for a few minutes, rest for about half the time you pushed hard and then push hard again. Keep this work/rest routine up for as long as you can.
First it will force your body to have to adapt to the new stresses you are putting on it. Secondly changing up your cardio intensity level has a positive effect on reducing visceral fat. While the bariatic surgery will help reduce this fat – why not help the tool along with some intervals?
Change your angle
Another change you can make is to do your workout routine but add a new way to move. This way you are challenging your muscle is different way. Just remember to follow some workout safety tips.
As an example if you have a routine that includes a weight squat. For a few weeks change up your foot placement for the squat. Maybe one foot staggered in front of the other. Start by reducing the weight to minimize injury as you get used to this new movement. You may notice that your body responds a bit differently given the new angle you’ve put it in. Expect to be sore the first time as it is something different for your body.
Stick to the rules of the tool
Sometimes staying successful after weight loss surgery is about going back to the basics. If you’ve been out of surgery for a year or more this is even more important especially if you are starting to gain weight.
- wait 45 minutes after you eat to drink water
- don’t let any meal take more than 20 minutes
- get at least 60 grams of lean protein a day
- drink a minimum of 48 oz of water a day
- Change the amount of sleep
Getting enough quality sleep at night is paramount for good fitness and weight loss
When you are sleeping, your body is recovering and your muscles are repairing themselves. And if losing weight is part of your fitness plan, you can actually gain weight if you are not getting enough sleep.
Staying successful after weight loss surgery doesn’t have to be difficult, changing intensity, routines, getting back on track with your tool and amount of sleep can all help you get back on track.
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Geof has been working with bariatric surgery clients for over a decade. His goal with Phoenix Fitness is to give you the tools to make your weight loss successful for the long term.