ATR Post op - health and fitness
One of my first thoughts after the ATR was how am I going to stay in shape and not gain 50 lbs! I dont have a perfect system down and really want to open this up to suggestions and comments as my routine 4 weeks in is getting really stale. I think the best thing I am doing is weiging myself daily so there is no way 10, let alone 50lbs can sneak up on me.
Diet: minimilize portions as much as possible and cut back on carbs, fats, sweets, sugar in general.
Typical day of meals: 7am protein shake, 10am lowfat greek yogurt, 12pm turkey and cheese sandwich with a fruit side, 3pm apple or almonds, 6pm chicken and vegetable dinner.
Pretty boring and was not easy over the holidays or when we had a mom staying with us to help out around the house making all sorts of baked goods!
Week 1-4 Exersize: Ab ripper workout from p90x mostly leg lifts and core twisting motions for a good 20 minutes every other day and on the alternate days a pushup and pullup routine, 20 minutes. Also stretch whenever I get a chance on the floor to loosen up my back and hips from sitting so much.
Very simple and covers many of the upper body movements in just these 3 workouts.
Currently on week 5: I have completed one upperbody shoulders and arms P90x workout- about 45 mins long and an ab ripper x to get a full sweat going that I havent had in quite a while. I plan to work these longer full workouts back into my routine probably once a week while doing the above workout as normal every other day.
I have a fiberglass cast from toe to knee and dont really want to sweat too much in it but I tend to lean more to my fitness than worrying about a stinky leg.
Any other routines or suggestions on working fitness back in with ATR, or getting back to the gym tips?
Filed under: ATR and
Thanks for the nice post. Exercise with proper diet and lifelong commitment is the key to success. I have put together a website on Paleo Diet and lifestyle that you might be interested to checkout……. keep up the good work. - Laura