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Wolverines and The Bariatric Drinking Game

Yesterday, I developed one of the strangest workouts on Earth, and it’s derived directly from a drinking game my college roommate used to play (I never partook, of course).

As always, do not attempt any workout routine without the express clearance from your physician, I don’t count.

Warmup: Standard—see my previous bariatric workout posts.

Phase 1–Bariatric Drinking Game Cardio:

Choose a 30 minute TV show or part of a movie. I chose Red Dawn, the WWIII movie from the 1980’s; hence, the Wolverines, for those of you in the know.

Pick a character that has intermittent appearances in the show. I chose the Cuban Colonel.

Begin your cardio at a moderate pace. Each time your character appears, ramp up your output to high gear for as long as that character is on screen. When the scene ends, and your character disappears, return to your moderate pace for your maintenance.

If you choose a show like the Simpsons, do not pick Bart as your High Intensity character. Otherwise, you may barf. By choosing the Cuban Colonel in Red Dawn, I almost barfed.

Phase 2–Strength and Endurance work:

Pushups: Choose a number that can be repeated comfortably under duress. I chose 25 reps, and almost barfed.

Barbell Clean and Press: Increase the weight by a reasonable interval for each set. I chose to add 30 lbs to each set, and almost barfed.

Oblique sit-ups: Choose a number that can be repeated comfortably under duress. I chose 20, and due to my poor choices in the previous 2 categories, almost barfed.

Repeat the cycle 5 times.  Don’t barf.

Cool down.

As always, let’s get healthy together!

Workout of the Week

workoutSeveral patients have asked me for some newer workouts that can be done at home or at the gym. This one focuses on light weights, but in a more circuit-oriented fashion, that focuses on building endurance.

As always, do not attempt any of these workouts without clearance from your physician–I don’t count!

Warmup: joint mobilizers (roll each joint 5x in each direction).
Cardio: 20 minutes at your target heart rate (I chose the stationary bike)
Workout:
1. Dead lift (65-95 lbs depending on comfort and experience)–3 reps
2. Dumbell push presses (15-25 lb dumbells depending on comfort and experience)–6 reps
3. Burpees (concentrate on form)–9 reps

Repeat entire cycle 5 times through. There is no time limit, but log your times to track your progress.

Cool down.

All exercises can be done with substitutes for weights. Sand bags, paint cans, or gallon milk containers all work.

Remember, exercise is just one of the items in your Get Healthy Toolbox. Incorporate it at least 4x/week, at least 40 minutes/day, along with the diet we have taught you, and your bariatric surgery tool, in order to achieve long-term success.

Let’s get healthy together!

HGH blasting workout of the week!

FitnessMany fitness gurus tout the virtues of leg exercises in generating Human Growth Hormone, or HGH. HGH, when naturally generated (don’t use the bogus supplements from the stores!), helps our bodies form lean muscle mass, and thereby shed fat. The squat, in particular, has been named as one of the best exercises to boost naturally-occuring HGH. As a result, today’s workout has a strong focus on the squat.

As always, please do not attempt any of these workouts without express clearance from your doctor (I don’t count!!).

Standard warm-up: (see previous workouts for description)

20 minutes of cardio: of your choice, to your target heart rate (THR)

1. Squat: 5 sets of 5 reps, with increasing weight each set (concentrate on form!)
2. Barbell clean and press: 5 sets of 5 reps, with increasing weight each set (oh, y’all better keep that great form!)
3. Abs: 3 sets of 15 reps of your favorite (HA!) abdominal exercise
4. Low back: 3 sets of 15 reps of back extensions or lie on your stomach and lift your legs off the floor for 15 seconds x 3
5. Box jumps or step ups: 3 sets of 15 reps of jumping (advanced) or stepping onto a box or low bench

If possible, do exercises 3, 4, and 5 in a circuit, without stopping.

20 minutes of follow-up cardio of your choice, to your target heart rate. I found that I have a tendency to skip this last 20 minutes, so make the first 20 minutes count!

Have fun, and let’s get healthy together!

WOW (Workout of The Week)

This week’s post-bariatric surgery workout was inspired by a sleeve patient that said, “I get bored doing cardio to my target heart rate for forty minutes!”

The Rambo Run!

Requirements: 
1. Clearance from your medical provider (I don’t count!)
2. Shoes
3. A watch, timer, clock, or cell phone

The Workout:
Warmup (see earlier blog for suggestions)
40 minutes of cardio of your choice (run/walk, bike, swim, elliptical, etc)
Every 10 minutes, stop and do 2 minutes of calisthenics. I chose burpees today. Other examples: pushups, squats, leg lifts, sit-ups, dips, jumping jacks, high knees

Cool down. Hydrate.

Have fun, and Rock on!

Cross Fit For Mortals

Cross-fit for mortals:

Many actors, entertainers, and the fitness elite extol the virtues of a workout trend known as Cross fit.  Cross fit is a form of exercise that incorporates high intensity interval training, Olympic-style weight lifting, calisthenics, and, apparently, a lot of grunting.  At first glance, the workouts can be quite intimidating; however, with a gradual familiarization with some of the very traditional movements, the techniques can be incorporated into a fun and challenging workout for normal people, too!

I have taken the liberty of putting together some popular introductory routines that can be tried at home, on a playground, or in most standard gyms.  As always, do NOT attempt any of these workouts without express clearance from your medical provider (I don’t count!!!)

Have fun!

 

Workout #1

Standard warm up (see previous blog entry)

3 sets as fast as possible, with excellent form, of the following:

15 no-weight squats (“air squats”)

15 sit ups (or crunches)

10 pushups (knees down or traditional)

10 pull ups (machine assisted or traditional)

 

Workout #2

Standard warm up (see previous blog entry)

Set a timer for 10 minutes.  In that time, do as many circuits as possible of the following:

10 kettle bell or dumbbell swings (see internet for photos and description)

10 box jumps

10 tricep dips (on bench or traditional dip station)

 

Workout #3

Standard warm up (see previous blog entry)

3 sets as fast as possible, with excellent form, of the following:

12 Barbell front squats (see internet for photos and description)

10 pull ups (traditional or assisted)

8 Barbell push presses (use the same weight as for the front squats, so keep it light!)

 

Bonus:

Do all three workouts with a one minute rest between workouts. Try not to barf (I almost hurled when I did all three workouts this afternoon)!!