Recomp only option?
Ddsb11
Posts: 607 Member
I’m out of the gym routine, and nearly at my goal weight. This is when I can really see how important recomping is. I can weigh 125 but it really doesn’t mean much if I’m “skinny fat”... (not a huge fan of that word). I’ve had moments where the gym was routine and fun, and now the idea of it exhausts me. I wish that diet was all that was necessary now, but I feel like without working out I’ll never have the shape and firmness I want.
Any suggestions, ideas? Anyone else in the same camp? I’m opening my business soon, and it just feels like 1 more major thing I have to incorporate. But if I must, then I need the mental motivation to get me started.
Any suggestions, ideas? Anyone else in the same camp? I’m opening my business soon, and it just feels like 1 more major thing I have to incorporate. But if I must, then I need the mental motivation to get me started.
4
Replies
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IF you're at a healthy weight and don't like your body shape of composition, I'm not sure you have any other option. Losing more weight to get to the lower end of healthy will almost certainly result in just a smaller version of where you are now, which isn't what you're going for. I get the lack of time and focus to add another activity (and one you don't particularly enjoy) to your already busy days. Can you put the recomp on the back burner for a while until you get to a point where you're a little less stressed? Or start with a very limited program, maybe half an hour two or three times a week with a full body progressive program - it may become routine after a while and you may dread it less. Best of luck with your business
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Don’t think of it as a chore. What helped me was realizing that it didn’t matter when I got my training in, just that I did. I also found a structured lifting program that I thoroughly enjoy and not having to figure it out myself helps a ton. It also changes every 4 weeks which prevents me from becoming complacent. There are many programs with various splits. Some only have you doing 2-3 days of full body and some 4-5 of upper/lower, etc. Just fine one you think will fit with your schedules. I too disliked the way I looked even after losing 30 lbs, and I continued to lose thinking it would help. It didn’t. I switched to maintenance and began lifting and after I began seeing results I wanted to continue. It was no longer a burden, I became more and more eager to work for more results.3
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Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.0
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msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Been there, for sure! However, once you start seeing your body shape itself into the one you want, and because of the work that you put in at that, it becomes habitual and exciting. At least for me. Good luck!
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Teabythesea_ wrote: »Don’t think of it as a chore. What helped me was realizing that it didn’t matter when I got my training in, just that I did. I also found a structured lifting program that I thoroughly enjoy and not having to figure it out myself helps a ton. It also changes every 4 weeks which prevents me from becoming complacent. There are many programs with various splits. Some only have you doing 2-3 days of full body and some 4-5 of upper/lower, etc. Just fine one you think will fit with your schedules. I too disliked the way I looked even after losing 30 lbs, and I continued to lose thinking it would help. It didn’t. I switched to maintenance and began lifting and after I began seeing results I wanted to continue. It was no longer a burden, I became more and more eager to work for more results.
That’s a good point- I tend to get more interested when I see results. I vaguely remember seeing them fairly quickly when lifting too. I should find some lift routines. The less I have to guess the better. I can’t believe how out of practice I am.0 -
Teabythesea_ wrote: »Don’t think of it as a chore. What helped me was realizing that it didn’t matter when I got my training in, just that I did. I also found a structured lifting program that I thoroughly enjoy and not having to figure it out myself helps a ton. It also changes every 4 weeks which prevents me from becoming complacent. There are many programs with various splits. Some only have you doing 2-3 days of full body and some 4-5 of upper/lower, etc. Just fine one you think will fit with your schedules. I too disliked the way I looked even after losing 30 lbs, and I continued to lose thinking it would help. It didn’t. I switched to maintenance and began lifting and after I began seeing results I wanted to continue. It was no longer a burden, I became more and more eager to work for more results.
Which program?0 -
msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.5 -
TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.0 -
msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
So number 1, find some exercise you do love.
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msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
Don't start with daily gym sessions - that's all-or-nothing thinking, and missing a few days due to life happening will most likely cause you to drop it altogether. Start with two or three days a week, then work up as that time is incorporated into your schedule - I think you have a much better chance of success easing into the routine instead of diving in head-first.1 -
Working out at home has been a game changer for me when it comes to getting exercise in. I hate the gym and I’ve finally figured out that I’m probably always going to hate the gym. But I’ve found a good number of workouts on YouTube that I enjoy and have taken up running and exercise feels like so much less of a chore.4
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msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
Also, recomp is focused around strength training which you would only be wanting to do 3 or 4 x a week anyway3 -
msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
You need to get on an established program, willy nilly doing your own thing is going to be incredibly inefficient and leave you spinning your wheels. You don't have to go to the gym daily...if you get on a full body program, they are 3x per week. Maybe look into something like Strong Curves or New Rules of Lifting for Women...the latter is a good read in and of itself.1 -
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If you don't enjoy strength training, recomp is probably not going to be fun. As others have said, you would need to do several strength sessions per week in order to recomp.
If you just reached your weight goal, things may still "firm up" a bit over the next year or two. I would not expect a drastic change, but you may see a little weight shifting around or a little loose skin shrinking. Again, this is probably not going to be drastic.
You don't *have* to recomp at all. You have to ask yourself whether putting in that work is worth the potential results to you personally. There's no right or wrong answer for this. It just depends on how you feel about it. I personally do not like strength training. I do it twice a week because I understand that it's good for me, not because I like it. And I don't have any expectation that I'm going to get big results from that little effort.
I still have a small stomach "roll" after losing 100 pounds and maintaining for a year and a half. Some of it is loose skin and some of it is fat. I find it mildly annoying, but mostly it doesn't bother me. It's not noticeable under most of my clothes. I don't want to lose more weight and I don't want to recomp, so I'm going to live with it. That is a valid option if you don't want to commit to recomp.4 -
Teabythesea_ wrote: »
Okay, so this and 3 times a week is actually getting me more excited. I need to look into this program.
I used to love lifting, but long gym sessions and cardio sound like zero fun. How long are these days typically?0 -
cwolfman13 wrote: »msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
You need to get on an established program, willy nilly doing your own thing is going to be incredibly inefficient and leave you spinning your wheels. You don't have to go to the gym daily...if you get on a full body program, they are 3x per week. Maybe look into something like Strong Curves or New Rules of Lifting for Women...the latter is a good read in and of itself.
This is exactly how I feel and the feedback I needed. Thank you so much. I’m intrigued by the reading material already. I just need to be interested to get my head in the game and I was falling flat.0 -
msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
Don't start with daily gym sessions - that's all-or-nothing thinking, and missing a few days due to life happening will most likely cause you to drop it altogether. Start with two or three days a week, then work up as that time is incorporated into your schedule - I think you have a much better chance of success easing into the routine instead of diving in head-first.
I’m all about lifestyle changes now, learned that from my diet... I want this to stick. That’s why I don’t want to rush in without a plan, get discouraged, and quit. Awesome support system here, thank you for your feedback!0 -
If you'd like to check out some other options:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's even some body weight options in there, at least to get you started. Finding a workout you actually like is def the key!2 -
If you'd like to check out some other options:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's even some body weight options in there, at least to get you started. Finding a workout you actually like is def the key!
If I’m going for a certain look, is there specific programs for that?0 -
msalicia07 wrote: »If you'd like to check out some other options:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's even some body weight options in there, at least to get you started. Finding a workout you actually like is def the key!
If I’m going for a certain look, is there specific programs for that?
I'm gonna be honest and say I have no idea
I'm not familiar with most of the programs in there. The only one I know for sure is Strong Curves, because he put that program together for female clients who wanted to focus on lower body and the name is kind of a big clue! 0 -
msalicia07 wrote: »
Okay, so this and 3 times a week is actually getting me more excited. I need to look into this program.
I used to love lifting, but long gym sessions and cardio sound like zero fun. How long are these days typically?
Because it’s set up at supersets (A1 immediately followed by A2 then rest and repeat) it goes by quick. I typically spend about 45 min-1 hour doing just the program. My warmup and walk at the end adds some additional time but those can be tweaked to be shorter or longer easily.
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msalicia07 wrote: »If you'd like to check out some other options:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's even some body weight options in there, at least to get you started. Finding a workout you actually like is def the key!
If I’m going for a certain look, is there specific programs for that?
I'm gonna be honest and say I have no idea I'm not familiar with most of the programs in there. The only one I know for sure is Strong Curves, because he put that program together for female clients who wanted to focus on lower body and the name is kind of a big clue!
Haha fair enough 😁 I definitely have some areas of interest and a shape I want to aspire to. Sounds like strong curves might sum it up!0 -
msalicia07 wrote: »msalicia07 wrote: »If you'd like to check out some other options:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
There's even some body weight options in there, at least to get you started. Finding a workout you actually like is def the key!
If I’m going for a certain look, is there specific programs for that?
I'm gonna be honest and say I have no idea I'm not familiar with most of the programs in there. The only one I know for sure is Strong Curves, because he put that program together for female clients who wanted to focus on lower body and the name is kind of a big clue!
Haha fair enough 😁 I definitely have some areas of interest and a shape I want to aspire to. Sounds like strong curves might sum it up!
Have a look here
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
I do a dumbbell routine I found in here0 -
msalicia07 wrote: »TavistockToad wrote: »msalicia07 wrote: »Exactly, I’ll just be a thinner version of myself with no shape. I’ll have to suck it up and get it in, and hopefully I’ll start to enjoy it again. I want to feel inspired and excited about it, but I’m struggling with motivation and time. I like the short workout idea, might be the kickstart I need.
Maybe you need a diet break first?
If you see the work needed for recomp as a chore it just won't stick. Recomp is slow going at the best of times.
Maybe that’s it. I already feel like I’ve put in so much mental work to lose the weight and now I’m starting over in a way with working out. I still have the urge to progress but feel slightly drained at the idea of daily gym sessions I don’t love.
You don't have to go to the gym. You don't have to do anything daily. You don't have to do something you hate. You can try different activities or programs til you find one you enjoy. You might enjoy using resistance bands or TRX at home (once you get some training in form) more than lifting barbells at the gym. Mix it up with some walking, running, biking, swimming, basketball, soccer, etc.3 -
Teabythesea_ wrote: »msalicia07 wrote: »
Okay, so this and 3 times a week is actually getting me more excited. I need to look into this program.
I used to love lifting, but long gym sessions and cardio sound like zero fun. How long are these days typically?
Because it’s set up at supersets (A1 immediately followed by A2 then rest and repeat) it goes by quick. I typically spend about 45 min-1 hour doing just the program. My warmup and walk at the end adds some additional time but those can be tweaked to be shorter or longer easily.
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!0 -
msalicia07 wrote: »
Haha fair enough 😁 I definitely have some areas of interest and a shape I want to aspire to. Sounds like strong curves might sum it up!
I love that your tone has changed from unmotivated to excited throughout this discussion lol. Strong curves also has a body weight/at home program you can follow if it better fits into your schedule. No gym required but I do recommend some basic equipment at home, like resistance bands, dumbbells, pull up bar, etc.
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msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
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Teabythesea_ wrote: »msalicia07 wrote: »
Haha fair enough 😁 I definitely have some areas of interest and a shape I want to aspire to. Sounds like strong curves might sum it up!
I love that your tone has changed from unmotivated to excited throughout this discussion lol. Strong curves also has a body weight/at home program you can follow if it better fits into your schedule. No gym required but I do recommend some basic equipment at home, like resistance bands, dumbbells, pull up bar, etc.
Haha so true 😂 I just want to love my life, and I feel like the food I eat, the exercise I do, the time I spend, I should enjoy it you know? So this discussions is very inspiring!1 -
Teabythesea_ wrote: »msalicia07 wrote: »
I like this for the limited lull time. I want to be efficient but also want the session to count. If I only need to do this 3-4 days a week to tone then I’m in. I hope the recovery doesn’t have me completely ruined for days though!
It shouldn’t. You may be sore at first because your body isn’t used to the movements but with proper warm ups and focusing on getting your form correct (which the program intends to do by beginning with body weight exercises) it shouldn’t last. I rarely get sore, and if I do it’s usually because I incorporated something new or did something wrong.
This is good to know. I had this mental picture that when I open my business I’ll be grimacing through pain when I get up to greet clients. Not the best first impression 😬0
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