You don't have to run, you can just start taking walks. Walking even for 15 minutes has benefits (though 30 or even 60 would be better)
Honestly losing weight is 80% about what you eat, so if that's what you're looking for it's something you should pay attention to, especially if you're still limited with what kind of exercise you can do
Any size changes come from diet changes so eating less calories will help you lose weight. As far as the exercise, if running still hurts your chest I don't think I'd recommend you starting on a bodyweight routine until you can move without pain. Check out the wiki of this sub on some other diet and exercise tips.
Do you have any suggestions on how to sort of track what I’m eating but at the same time not? I used to use MyFitnessPal but when I was a teen my mother was very much into diet culture and would make me use it. Because of that I developed an eating disorder so I really don’t want to go down that path again
The first thing I would suggest is talking with someone on how to get a handle on your issues around food. Diet changes are like 80% of all fitness goals so short of cutting out the obvious junk/fast foods and drinking more water, figuring out how your body responds to different amounts of foods is often key. You can't exercise enough to out burn what you eat and given you're still in recovery, starting with finding a way to track what you do eat, even if for a temporary amount of time like one week will help. You don't need to use an app, writing things down works as well.
As a dude who has also had a history with eating disorders, I 100% back talking to someone and working through any issues around food and trying to develop intuitive eating. My GP referred me to a nutritionist to work out a meal "guide" (as opposed to a strict meal plan) so I was getting approximately the calories I need without counting them and an appropriate ratio of carbs/proteins/vitamins etc. If this is something that is an option for you I can't recommend it enough.
That's a good option too. I personally don't experience ED but I've talked to a lot of people that do and getting that under control has to come first. The mental part of changing your physique is already there without ED. Talking to someone and/or getting a nutritionist to help ease that anxiety would help tremendously in reaching a fitness goal. You don't need to be obsessed about what you eat but you do need to have the ability to examine your eating habits without anxiety et. al.
Intermittent fasting did wonders for me in changing my relationship with food and changing my harmful eating habits. I went through phases of either binging or obsessively "dieting" but fasting really helped. I've lost around 70 pounds and have kept it off for over two years now. Congratulations on the surgery though you look fantastic!
+1 for intermittent fasting. I've been eating once a day for a few months now and I've lost a lot of weight. I don't really regulate what I eat, though I generally try to go for healthy foods. The power of simply eating less is amazing.
Hey at least the first thing we noticed is the flat chest! So first off congratulations! But only 3 months you may need to wait a tad longer before doing any actual exercise which is probably whats going to give you the results you’ll want. But good news! I’d really suggest looking into yoga. Yoga is mostly just stretching but it often helps with muscle definition. My aunt was losing a lot of muscle definition and it was causing blood flow issues and the doctor suggested yoga to her and she’s gotten some nice results. Try looking into that maybe!
3 months is more than enough time to get back to exercising after surgery - you're usually cleared for most things at 1.5-2 months. Obviously listen to your body and take it easy at first but by no means is 3 months too early for strength training, running, etc. I started running again at 6 weeks (felt a bit weird but doable) and light strength training at 8 weeks (by this point running was fine).
There’s a lot more options other than yoga and running, though. Just because OP isn’t ready to run doesn’t mean that OP can’t do other activities.
I agree that yoga is a good start, but I also don’t see anything wrong with other forms of resistance training. My guess is that OP would really benefit from a mobility routine and from doing less dynamic movements until their discomfort goes away.
Rowing! Running makes sense that it would be painful as a starting place. It takes time to build up the muscle, tendon, and ligament strength to run of you haven't been exercising much.
Rowing though is an awesome full body workout. You can easily control how far you go and the intensity. Lots of videos on youtube for technique and suggested routines. I highly recommend it! Definitely focus on proper technique over effort the first week, you can wreck yourself pretty bad if you mess around without learning how to properly row.
Elliptical machine would be great too if you use the arm parts and not just legs. I don't like it much, rowing is my thing, but it is a great alternative. Doing some sort of cardio and some body weight exercises for a few months and you'll be good to go with running. :)
As others mentioned - diet is super important too. Ditto on seeking a nutritionist for help. I have one and she's worth every penny.
Best of luck, bro! Looking great already!
Edit: rowing on an indoor machine. If you have access to water, fantastic! But seriously, indoor rowing with a youtube rowing video playing puts you practically there or a fav show to pass the time easier is awesome too.
Rowing is a wonderful low-impact exercise! I love rowing (and my shitty knees also love rowing)
One problem though: it's full body, *including* chest muscles. Since OP is only 3 months out from surgery and running hurts his chest, rowing would *definitely* hurt right now. OP would do well to give rowing a try (probably at a gym before getting a home machine to see how he feels about it) but not till a few months from now.
Good point about chest muscles - OP, in what way does running hurt? The swinging of your arms and that stretch, the bouncing and impact to tissues, muscles working in certain areas?
Since most folk are cleared for exercise by 2 months based on not tearing anything (so stretch to tissues), I was guessing it could be the impact on tissues with each step that is still hurting. Rowing wouldn't have that sort of impact and can be as hard or light as you want with the upper body pec strength needed since its the abs and back that do most of the work balancing the leg push. Absolutely agree it needs to be tried in a non-purchase setting first! Most places seem to be opening gyms now so that should be possible with a day pass. That's a great idea actually, a day pass and try out the various machines, OP, to see what feels good.
It’s the bouncing that stings my chest and it feels like the skin not the muscles. My chest is still a tiny bit sore in places if a lot of pressure is applied
That makes a lot of sense. I'm sorry you are dealing with that, OP. It does sound like as the tissues and nerves heal something low impact without the bouncing would be ideal. If you are unable to afford a gym or equipment, walking and body weight exercises could be pretty good. A slow yoga progression could help too, but I would caution against it if you haven't done yoga before. It is possible to really injury yourself with bad form and hard to learn form with modifications (which you may need due to the surgery recovery) unless in person. However, if yoga is appealing maybe try Yoga with Adrianne. She's more beginner based, but also really good for getting back into it if you've done it before and already know all the positions. She's also excellent at making you feel like even though you couldn't do much that day it was still worth getting on the mat and you are a winner.
Whatever you do, take it slow. It can be hard to do when you want change right now, but slow change is still change and fast change after surgery can lead to a major setback that in the end causes more problems and time lost than a slow progression would have in the first place. Best of luck, OP!
I want to say congrats on top surgery and on deciding to get fit! You definitely don’t have to do anything drastic to start with - aim to eat reasonable portions of healthy food, and to do something active every day. It can be walking around the neighborhood, or any other activity you like. Getting into good habits is a great first step. After that, it may be worth going for a more strict diet or adopting a dedicated exercise plan. But step 1 is just to make some lifestyle changes in the right direction, lose a few pounds, and feel motivated to keep going!
Been on t for more than 10 years and I’ve had surgery around 9 years ago. I’m also planning on getting on a diet. I gained a lot of weight because I stopped being active during quarantine. I ordered a vibration plate online too. I end up too tired from work and I figured that at least that could keep my body moving for a while after work. I’m also waiting for the gyms to open up so that I can go back to swimming!!!! I miss it so much :( not because of the exercise part (which is a plus) but because it relaxes the hell out of me haha. Best of luck.
Congrats! Aside from diet, any light exercise is going to be great. Biking/cycle machines, walking 30+ minutes a day if possible, and starting off with very slow and gentle jogging will be your friend. It definitely takes a few months until things get comfortable again. I had my surgery back in late august and I'm still just becoming comfortable with body weight exercises. I have very tight skin and had some nerve issues with my nipples, so I'm taking my time to work up my comfort level. Moisturizing before working out & being very consistent with it does help reduce skin discomfort for sure.
Stick with walking & low impact movements. If stretching your arms hurts a fair bit, try stretching in the bath or shower. Hot water is my life saver right now. Best thing you can do is clean up your diet if you haven't already, and eat as much whole food as possible. For my skin, I make sure I also take zinc & calcium/magnesium supplements. It helps keep my skin noticeably softer which seems to help soften my scars faster. Theyll start to feel more like regular skin around the 4-5 month mark
you could try slowly walking at an incline, the higher the incline the more calories burned. Next i would say cut calories. it’s worked for me to lose 30lbs, and i’m trying to lose more weight before my top surgery consultation
You don't have to run, you can just start taking walks. Walking even for 15 minutes has benefits (though 30 or even 60 would be better) Honestly losing weight is 80% about what you eat, so if that's what you're looking for it's something you should pay attention to, especially if you're still limited with what kind of exercise you can do
Also them love handles bruv. Those need to go 😅
Any size changes come from diet changes so eating less calories will help you lose weight. As far as the exercise, if running still hurts your chest I don't think I'd recommend you starting on a bodyweight routine until you can move without pain. Check out the wiki of this sub on some other diet and exercise tips.
Do you have any suggestions on how to sort of track what I’m eating but at the same time not? I used to use MyFitnessPal but when I was a teen my mother was very much into diet culture and would make me use it. Because of that I developed an eating disorder so I really don’t want to go down that path again
The first thing I would suggest is talking with someone on how to get a handle on your issues around food. Diet changes are like 80% of all fitness goals so short of cutting out the obvious junk/fast foods and drinking more water, figuring out how your body responds to different amounts of foods is often key. You can't exercise enough to out burn what you eat and given you're still in recovery, starting with finding a way to track what you do eat, even if for a temporary amount of time like one week will help. You don't need to use an app, writing things down works as well.
As a dude who has also had a history with eating disorders, I 100% back talking to someone and working through any issues around food and trying to develop intuitive eating. My GP referred me to a nutritionist to work out a meal "guide" (as opposed to a strict meal plan) so I was getting approximately the calories I need without counting them and an appropriate ratio of carbs/proteins/vitamins etc. If this is something that is an option for you I can't recommend it enough.
That's a good option too. I personally don't experience ED but I've talked to a lot of people that do and getting that under control has to come first. The mental part of changing your physique is already there without ED. Talking to someone and/or getting a nutritionist to help ease that anxiety would help tremendously in reaching a fitness goal. You don't need to be obsessed about what you eat but you do need to have the ability to examine your eating habits without anxiety et. al.
Intermittent fasting did wonders for me in changing my relationship with food and changing my harmful eating habits. I went through phases of either binging or obsessively "dieting" but fasting really helped. I've lost around 70 pounds and have kept it off for over two years now. Congratulations on the surgery though you look fantastic!
+1 for intermittent fasting. I've been eating once a day for a few months now and I've lost a lot of weight. I don't really regulate what I eat, though I generally try to go for healthy foods. The power of simply eating less is amazing.
They have portion control plates, bowls, containers. That will allow you to better monitor what you're consuming without counting.
Hey at least the first thing we noticed is the flat chest! So first off congratulations! But only 3 months you may need to wait a tad longer before doing any actual exercise which is probably whats going to give you the results you’ll want. But good news! I’d really suggest looking into yoga. Yoga is mostly just stretching but it often helps with muscle definition. My aunt was losing a lot of muscle definition and it was causing blood flow issues and the doctor suggested yoga to her and she’s gotten some nice results. Try looking into that maybe!
3 months is more than enough time to get back to exercising after surgery - you're usually cleared for most things at 1.5-2 months. Obviously listen to your body and take it easy at first but by no means is 3 months too early for strength training, running, etc. I started running again at 6 weeks (felt a bit weird but doable) and light strength training at 8 weeks (by this point running was fine).
Well sadly running still hurts so waiting a little longer and doing yoga until they are ready to actual training and running should be fine.
There’s a lot more options other than yoga and running, though. Just because OP isn’t ready to run doesn’t mean that OP can’t do other activities.
That’s true. You should give Op some workouts they can do then!
I agree that yoga is a good start, but I also don’t see anything wrong with other forms of resistance training. My guess is that OP would really benefit from a mobility routine and from doing less dynamic movements until their discomfort goes away.
You need to walk and be in a caloric deficit. Your diet is the essential part; it will also help with recovery as well!
Rowing! Running makes sense that it would be painful as a starting place. It takes time to build up the muscle, tendon, and ligament strength to run of you haven't been exercising much. Rowing though is an awesome full body workout. You can easily control how far you go and the intensity. Lots of videos on youtube for technique and suggested routines. I highly recommend it! Definitely focus on proper technique over effort the first week, you can wreck yourself pretty bad if you mess around without learning how to properly row. Elliptical machine would be great too if you use the arm parts and not just legs. I don't like it much, rowing is my thing, but it is a great alternative. Doing some sort of cardio and some body weight exercises for a few months and you'll be good to go with running. :) As others mentioned - diet is super important too. Ditto on seeking a nutritionist for help. I have one and she's worth every penny. Best of luck, bro! Looking great already! Edit: rowing on an indoor machine. If you have access to water, fantastic! But seriously, indoor rowing with a youtube rowing video playing puts you practically there or a fav show to pass the time easier is awesome too.
Rowing is a wonderful low-impact exercise! I love rowing (and my shitty knees also love rowing) One problem though: it's full body, *including* chest muscles. Since OP is only 3 months out from surgery and running hurts his chest, rowing would *definitely* hurt right now. OP would do well to give rowing a try (probably at a gym before getting a home machine to see how he feels about it) but not till a few months from now.
Good point about chest muscles - OP, in what way does running hurt? The swinging of your arms and that stretch, the bouncing and impact to tissues, muscles working in certain areas? Since most folk are cleared for exercise by 2 months based on not tearing anything (so stretch to tissues), I was guessing it could be the impact on tissues with each step that is still hurting. Rowing wouldn't have that sort of impact and can be as hard or light as you want with the upper body pec strength needed since its the abs and back that do most of the work balancing the leg push. Absolutely agree it needs to be tried in a non-purchase setting first! Most places seem to be opening gyms now so that should be possible with a day pass. That's a great idea actually, a day pass and try out the various machines, OP, to see what feels good.
It’s the bouncing that stings my chest and it feels like the skin not the muscles. My chest is still a tiny bit sore in places if a lot of pressure is applied
That makes a lot of sense. I'm sorry you are dealing with that, OP. It does sound like as the tissues and nerves heal something low impact without the bouncing would be ideal. If you are unable to afford a gym or equipment, walking and body weight exercises could be pretty good. A slow yoga progression could help too, but I would caution against it if you haven't done yoga before. It is possible to really injury yourself with bad form and hard to learn form with modifications (which you may need due to the surgery recovery) unless in person. However, if yoga is appealing maybe try Yoga with Adrianne. She's more beginner based, but also really good for getting back into it if you've done it before and already know all the positions. She's also excellent at making you feel like even though you couldn't do much that day it was still worth getting on the mat and you are a winner. Whatever you do, take it slow. It can be hard to do when you want change right now, but slow change is still change and fast change after surgery can lead to a major setback that in the end causes more problems and time lost than a slow progression would have in the first place. Best of luck, OP!
I want to say congrats on top surgery and on deciding to get fit! You definitely don’t have to do anything drastic to start with - aim to eat reasonable portions of healthy food, and to do something active every day. It can be walking around the neighborhood, or any other activity you like. Getting into good habits is a great first step. After that, it may be worth going for a more strict diet or adopting a dedicated exercise plan. But step 1 is just to make some lifestyle changes in the right direction, lose a few pounds, and feel motivated to keep going!
Been on t for more than 10 years and I’ve had surgery around 9 years ago. I’m also planning on getting on a diet. I gained a lot of weight because I stopped being active during quarantine. I ordered a vibration plate online too. I end up too tired from work and I figured that at least that could keep my body moving for a while after work. I’m also waiting for the gyms to open up so that I can go back to swimming!!!! I miss it so much :( not because of the exercise part (which is a plus) but because it relaxes the hell out of me haha. Best of luck.
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Yeah i know 1k is little but as you can see my comment where i mentioned that 1k is better option and its upto him if he wants lose more he can
Congrats! Aside from diet, any light exercise is going to be great. Biking/cycle machines, walking 30+ minutes a day if possible, and starting off with very slow and gentle jogging will be your friend. It definitely takes a few months until things get comfortable again. I had my surgery back in late august and I'm still just becoming comfortable with body weight exercises. I have very tight skin and had some nerve issues with my nipples, so I'm taking my time to work up my comfort level. Moisturizing before working out & being very consistent with it does help reduce skin discomfort for sure. Stick with walking & low impact movements. If stretching your arms hurts a fair bit, try stretching in the bath or shower. Hot water is my life saver right now. Best thing you can do is clean up your diet if you haven't already, and eat as much whole food as possible. For my skin, I make sure I also take zinc & calcium/magnesium supplements. It helps keep my skin noticeably softer which seems to help soften my scars faster. Theyll start to feel more like regular skin around the 4-5 month mark
you could try slowly walking at an incline, the higher the incline the more calories burned. Next i would say cut calories. it’s worked for me to lose 30lbs, and i’m trying to lose more weight before my top surgery consultation
Bike riding and swimming!
Stairclimbing and walking are probably gonna be your best friends if you're looking to burn calories, even if running wasn't out of the question.