help

Hi, I am now 6 mos out of surgery. I feel really ready to exercise. I have lost extreme about of muscle and need to rebuild. I am 48 flabby and want my tone back i am 146lbs but alot of body fat. Does anyone know good nutrtion for pacemakers and how i can lose again and start running again. doing just arc trainer at moment I ususally eat my egg whites tuna and spinach and no dinner. I know the sedentary lifestyle got me while I waited on surgery. I need tons of advice.

Cheree

5 Comments

eat!

by Tracey_E - 2013-06-01 02:06:09

Starving yourself is no way to get in shape! If you are going to be exercising, you need protein and good carbs. It throws your metabolism off if you skip meals and don’t get enough calories in a day. But no amount of diet will help with toning! Only exercise will do that.

There is no one diet that is best for everyone or is best for a pm, though it makes sense for us to eat well and take care of our heart. Experiment and see how you feel.

I tried Weight Watchers and liked it. I lost 15# but plateaued and couldn’t lose the last 15#. I liked the habits I learned and the support I got, but don’t like how easy it was to fit junk food into the plan.

I tried South Beach, didn’t lose and didn’t like their liberal use of processed foods and artificial sweeteners.

I tried tracking my food on sparkpeople, watching calories, fat, cholesterol. I liked that it shows your nutrition and I more or less confirmed I have a good diet and good nutrition, but I still didn’t lose

I tried paleo, found it almost impossible to stay strict on it having teens in the house and a husband who lives on junk. I didn’t lose on that, either, but my energy skyrocketed and I felt great on it when I stuck to it.

I found a mix that works for me, taking tips from each diet. I try to eat clean, as little processed foods, grains, gmo’s and sugar as possible. My meals are mostly meat and vegetables, a few fruits and nuts, grains maybe once a week. I guess it’s closest to paleo. I just call it the Tracey Diet, it works for me. You’ll find the Cheree Diet, just keep experimenting.

Just my opinion, but eggs have very few calories and all the good stuff is in the yolk so eat the whole thing, not just the whites. I keep a bowl of hard boiled eggs in the fridge, that is my post-workout snack every day.

As for exercise, start slow. Go for a walk. Add distance, pick up the speed, grab some weights as you are up to it. If you are otherwise healthy, I’d skip the trainer and jump right into running again. Run to the end of the block, walk a block, run 3 mailboxes, stop and do a few squats or jumping jacks to mix it up, walk another block, etc. Mix it up until you’re up to all running again.

Or wanna go all crazy? Find a crossfit or boot camp! They will have you back on track again in 5 weeks. I always worked out at a regular gym- elliptical, treadmill, bike, weight machines, a little with hand weights, occasional assorted classes. I’ll never go back! About 6 months after my last surgery, like you, I was totally deconditioned and basically starting over, and bored by the thought of the gym. I joined a boot camp with a friend. I wanted to die the first week.The second week I decided I wasn’t going to die but questioned my sanity. By the end of the 5 weeks I was totally hooked and in the best shape of my life. That was over 2 years ago and I still go 5 days a week.

And you know what? I never did lose that last 15#! If you find the secret, please clue me in. I feel good and I’m in shape so I try not to pout too much over the muffin top. Post-40 metabolism sucks. I eat clean for the most part, I stick to a net 1200 or so calories a day, I work out hard 5 days a week... the scale never moves except up if I slack and eat junk for a few days. But I am in the same jeans now at 150 as I was last time I weighed 140 so I did lose quite a few inches if not pounds from boot camp.

Best advice is just do it. Doesn’t matter what you do, just start somewhere and do it.

Exercise

by LeeT - 2013-06-01 03:06:36

Love these comments. Running is an excellent way to get back in shape. If you were a weight lifter running will not hurt you. You know the condition of your heart; with a healthy heart and good physical conditioning prior to the implant you should do well. However, if you have other heart issues aside from connectivity listen to your dr and these comments. My only issue was connectivity slow pulse. My bp and pulse are now normal. I am 70 yr old.

Exercise

by TalkinCardio - 2013-06-01 03:06:53

Hi Cheree, TracyE is right. Do not skip meals. That is not the healthy way to lose weight and just makes you feel like crap. Different diets work for some and not others. I think it is up to the individual to figure out what works best for them. For me, it is just simply making healthy choices along with healthy portions. I've been eating this way for so long that it is just a way of life, I barely think about it.

I am no expert on either one of these subjects, and make sure you have your doctors okay, but I do know that to tone your muscles you have to add some weight training and I dont mean heavy bar bell lifting. I actually get all my weight training moves from health magazines like, Shape, Women's Health, etc. Start with light weights for a couple of weeks and gradually go up in weight. Walk, walk, and more walk. :) Good luck to you.
Cathy

I switch it up

by ohiolaura - 2013-06-01 09:06:14

I understand what youre saying,and all previous comments are sensible.
I do a variety of things,my Pm was put in for 2nd degree block by the way,and Im now 50,and not depressed about it!
So,Ive been going to my local rec center for 2 years,and this was before PM,6-7 days a week.Doing eleptical for 45 min a day,on a good clip,with resistance,did well with that,and did ab stuff too ( thanks to childbirth).
Before PM started a weekly spin class,kicked my butt before PM,what a workout,but I love it.
Well, Im still doing my spin class for 1 hr once a week,I burn about 500 calories in that hour,and sweat like,well,alot!
I started again,at our local park,I walk there atleast 2 days a week,for almost an hour,and get just shy of 4 miles in that time.
Then comes in the elliptical,for the other days,for 45 min per day.
So, basically I do something each day,as well as work 4 days a week.I feel bad if I don't do something,guilt is part,I have to say I feel stronger than ever,with stamina I never had.
I have lost about 45 lbs in 2 years,its slow,Im no saint with food,but I am responsible.Im not going to suffer,if theres something I want,I have a little.Then I work it off,either before or after,I can justify about anything!
Theres a good app for iphones,its myfitnesspal,its free and easy to use,you might want to check it out if you have the phone.
Keeps track of calories and exercise,when you put it in.
I think as far as diets,alot is common sense,portions and movement.
Start slow,work your way up.
Good luck,and keep up the good work,you will get there!
Laura

Bad nutrition

by donr - 2013-06-01 11:06:05

You are not getting enough protein in your diet. It takes red meat - or meat of any kind - to build muscle. And it needs to be daily. Even if you are eating an entire can of tuna, you get but about 4 oz per day - not enough. Body fat does not convert to protein.

You are probably eating water packed tuna, so not much fat there. Takes some of that along w/ the protein to grow muscle.
In general, eat more than you are & exercise hard enough that you feel tired & perhaps a bit sore daily - or at least frequently to gain the muscle you want.

Don

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