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Workout Plan Advice



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AZULVIOLETA6
AZULVIOLETA6's Photo SparkPoints: (45,089)
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6/25/13 7:26 P

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I have primary hypothyroidism (what you have) plus Hashimoto's disease. I gained most of my weight though when my pituitary gland failed several years after I had brain surgery--that resulted in pan-hypopituitarism/adult HGH deficiency. I also have PCOS/metabolic syndrome and was pre-diabetic. I have had two abdominal surgeries during the weight loss process as well. I got up as high as 300 and am now down to 208. My ultimate goal is 190. When I was at about 230, my endocrinologist told me that I probably would not be able to lose more weight. :) I just keep chipping away at it, SLOWLY.

I started out by rebuilding my endurance and muscle tone through swimming. It is low impact and you really can't hurt yourself. For a long time I was swimming just 1/2 mile 3x/wk. Then I gradually worked up to swimming longer distances, added weight circuits, worked in more cardio and step by step started doing more intensive exercises. Right now, my weekly workout plan looks something like this, although it varies from week to week:

M: 15 minutes fast walking on the treadmill, a weight circuit, 15 minutes stationary bicycle, another weight circuit
T: swim one mile (backstroke)
W: an hour of intensive Zumba
Th: 15 minutes fast walking on the treadmill, a weight circuit, 15 minutes stationary bicycle, another weight circuit
F: swim one mile
Sa: 2 hours Latin dancing -or- cardio/weight workout
Su: rest day

Sometimes I do doubles if my schedule permits, or get in an extra half hour of running or gardening. I *try* to aim for 90 minutes of exercise six days a week. There are times when I actually do quite a bit more, schedule and weather permitting.

When I say weight circuit, I am doing something like a Curves weight circuit, but with somewhat heavier weights. What I have been reading recently is that you want to be lifting enough to reach muscle exhaustion in about 10 reps. Do 2-3 sets of each of those lifts. Honestly, it probably doesn't matter exactly how much you lift, just get yourself moving and lift enough to challenge yourself without risking injury.

Don't get too caught up in the details...you can change, improve and perfect your workout as you go along. Right now, you just need to do some form of exercise a few days a week and work up from there.

Good luck!

Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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VELVETMERLIN
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6/25/13 6:40 P

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I agree with the others on this one.

As far as cardio, do something that you like-if you can swing the money for horseback riding lessons and you aren't afraid to try, I would take some lessons. That is AWESOME for weight control (at least English riding and bareback). You have your cardio AND your strength training right there. I don't know how much you weigh but they do have draft horses for the bigger people (I don't know what word to use); I have owned drafts and they are SUPER comfortable. If you are brave enough to try bareback, even better. There is nothing better than galloping bareback on a horse! Those were the days! Anyway...I will warn you-take a couple lessons and you will be addicted for life!

I also recommend walking, if you are able. I have a low thyroid too and cardio is good exercise but it's the strength training that really helps you lose. I know nothing about adrenal fatigue so I can't comment on that.

Sometimes the way I write can come across the wrong way. I apologize if I offend anyone. I also have a habit of writing LOOOOOOOONG posts. Again, my apologies.


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FIELDWORKING
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6/25/13 6:10 P

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Like the other poster said, when it comes to cardio, find something that you enjoy doing that you could do for 20 to 30 minutes at a time. Go for a walk. Just start walking at a steady pace and as time goes by, increase your speed. See how far you can go in those 20 to 30 minutes.

Have you talked with your doctor about exercise? Since you have problems with your thyroid, it may be a good idea to talk to your doctor to see if it would be better for you to do exercises that aren't as high in intensity but still provide a great workout (rowing, swimming, walking to walk/jog intervals, hiking, water aerobics (or some other aquatic activity)).

Also, make sure that you are eating appropriately too. I know this is the fitness section but what you eat will make a difference (even if you make small changes/swaps - i.e., wheat instead of white, etc.). I hope this helps.

Maybe this link can help: www.livestrong.com/article/477000-what-is-
the-best-workout-if-you-have-hypothyro
idism/


Another site: chriskresser.com/why-you-may-need-to-exerc
ise-less




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SPARK_COACH_JEN
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6/25/13 2:56 P

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The previous poster has given you some good advice about strength training.

As far as cardio goes, find activities you enjoy doing. As long as it's challenging and you change your routine from time to time, that's what matters most. Don't worry about staying in the "weight loss" range. I would recommend starting with 20-30 minutes of cardio exercise, 3-5 times per week, along with a full body strength routine 2-3 times per week.

Here's a link to some good ab exercises to start with if you feel like they are really weak from having children:

babyfit.sparkpeople.com/articles.asp?id=80
5


Hope that helps!

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford


LEC358
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6/25/13 9:28 A

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For strength training, a good basic full body program (with just body weight) would be:
-squats
-planks
-deadlifts/rows
-pushups
-pullups/lat pulldowns

SP has videos and examples of how to modify these exercises to suit your fitness level. You should aim to do 3 sets of 8-15 reps of each exercise.




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MORGANGETSFIT
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6/25/13 9:15 A

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I am looking for advice on making a workout plan for myself. I have worked with trainers nearly my whole life, but still feel lost since it has been years and I am 100 lbs heavier.

I have hypothyroidism and adrenal fatigue. My goal is to burn fat and tone. I currently weigh 312 and want to get back to 180 with a healthy body fat. I basically want to know what I should do in terms of:
-strength training: should I do light weight/high reps or high weight/low reps.
-cardio: kinda lost here. I can do high intensity cardio, but have read that can make my thyroid condition worse. Should I get a heart rate monitor and try to stay within "weight loss" range? What types of cardio exercise would best benefit me?
Abds-I had a c section 2 years ago. Best ways to restrengthen my abds?

I can't really think of anything else at the moment. I totally appreciate any advice so thanks in advance!!

Edited by: MORGANGETSFIT at: 6/25/2013 (09:27)


 
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