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I never thought that almost fourteen years after having weight loss surgery I would still be fighting the battle, but that’s the new truth of bariatric surgery. When I made up my mind to lose the bariatric regain, I knew there was no way I was going to just diet my way out of this, I would need to IGNITE my sluggish, desk chair, slow metabolism to work with me. I hated to sweat and had a bad attitude but was committed to lose the pounds. I had the diet plan but needed a workout that I would stick to!
The rock began to roll
Slowly and reluctantly I began walking on the treadmill (AC) and on the street (no AC) under the tutelage of my husband Ty. I hated it. I hated it. I hated it. I looked like a sausage in my workout outfits that did NOT fit me and I was barely losing any weight. After two weeks, as I got stronger, he started pestering me to start High Intensity Intervals and then to add a short weight training routine as well. HUGE EYE ROLL. (whine, whine, whine… it’s hot, I’m tired, I don’t want to get up this early, the cars are dangerous, I hate my sneakers… waaaaaaaa )
10 minutes? Why didn’t you say so!
I know people who walk every day or go to the gym regularly, who are not slim. While they are moving, they never jack up their heart rate. There has been a HUGE amount of research on High Intensity Interval Training ‘short burst exercises’ called HIIT, that has been proven to burn an INSANE amount of fat. It sounds too good to be true but the reality of HIIT is that TEN MINUTES of FAST/SLOW exercise does more for you than SIXTY MINUTES of jogging. Hello? This is my kind of thinking!
Okay, okay, I will do it!
I gave Ty another huge eye roll but I reluctantly did the HIIT instead of just walking, as I wanted him to STOP talking. In my first week of HIIT I lost five pounds. In week two, I dropped seven. This was beyond belief and suddenly I did not hate exercising as much. It gave me light at end of tunnel. I had discovered the holy grail of losing weight… diet and exercise… who knew? (sarcasm off)
Why HIIT Works – High Intensity Interval Training
You’re cramming a ton of work into a short amount of time with minimal rest, which increases the intensity and burns a ton of calories in the process. Researchers have found that doing these short but high intensity workouts burns roughly three times more calories per minute than running on a treadmill. One more time. That’s TRIPLE the burn of RUNNING!!!
My BARIATRIC WORKOUT ROUTINE – six days a week but VERY short times.
1. 3 days on the Precor Elliptical Crosstrainer for 12 minutes of High/Low intensity (4 min warmup, 12 min of 30 seconds fast/30 seconds slow, 4 minute cool down), using the HIIT STOPWATCH APP (download it for free!!!) and some screaming classic rock tunes. I happen to have a workout room where I live, but if you do not have that, you can achieve the same thing by walking for the slow part and running for the fast part. Don’t flip out on me, its twelve minutes.
2. HERE IS THE PART THAT CRANKED UP MY WEIGHT LOSS! 3 days a week I do a short but intense Ten Minute Torchers BJ Gaddour workout. When I have a busy work day if I don’t make it to the workout room across the street, I do this Ten Minute Torcher workout in my bedroom. This has absolutely made the difference for me. It turned 25 pounds into 45 pounds and I am not stopping because it also makes me feel PROUD when I get to the end!
You will be energized just watching this short real time video – BJ is funny and handsome. Most of the movements are not hard for bariatric post ops but they will work your entire body. You don’t need much space and can do them ANYWHERE. You’ll need one 8 pound dumbbell for this Ten Minute Torcher workout (pick up for $10 at TJ Maxx). People are always looking for miracles and this is your miracle! This is the magic. If you want to maintain your bariatric weight loss, or lose more weight, or lose what you have gained it takes a workout plan, but why not work smart.
IF you do not see the embedded video directly below in this post, reload your page, on a mobile or tablet click on this link to view it directly at Men’s Health Magazine website. Click for Ten Minute Torchers at Mens Health. (just be warned that it is a men’s website so the articles on the side of the page are about women, sex, and penises.)