Looking for advice or tips

mmenuey27

Hello all,
I am trying to figure out what to do. To start off with I have 97 pounds to lose. I recently broke my foot and had to have surgery. Currently I can not do any cardio since what I know how to do is on your feet, and it is still not healed completely. I know that I can do strength training, but I am just wondering how I should go about doing that. I was thinking that I could do a complete body strength training every other day, and also target specific areas the other days. I am trying to watch what I am eating, and stck to my target calorie range. It is hard for me some days because I am bored, since I can't really do anything. I work as a cook, and I went back to work this Thursday; only able to work 2.5 to 3 hours. When I am able to do cardio I will incorporate it, but until then I don't want to lose track of what I was trying to do. Any suggestions are appreciated.

rompers16

You can do seated cardio..like punches, jumping jacks, etc. You can google different things to try. Hope you heal up quickly.

lmelangley

The important thing is to move. "Dance" around in your seat. Sway from side to side and front to back. Don't worry if you don't work up a sweat. Walk as much as your doctor recommends (assuming you can do that a little).

anemoneprose

I think, do attend to what you eat, but your body needs enough nutrients to heal. More than maintenance:

"Now is NOT the time for weight loss! When people are immobilized, they worry about gaining weight. However, you should NOT decrease your calorie intake because you will be inactive. In fact, your calorie needs are now greater than usual because your body requires energy from nutritious foods to fuel the healing process. You will need to consume about 15-20 calories per pound (using your current body weight). If your overall energy and protein needs are not met, body tissues such as muscles and ligaments will begin to break down. This will compromise healing and may prolong your recovery period."


http://www.hss.edu/conditions_nutrition-for-healing.asp

As I'm sure you know, crutching's a good cardio workout in itself. It can put additional strain on your good leg and wrists, though..

Core workouts on a mat can be useful too.

mmenuey27

I did note that I need to lose 97 pounds. Based on what you said I have to consume 4200 calories a day, about. That doesn't seem accurate. I have been consuming more protein, fiber, and calcium to aid in my healing. But there is no way I can eat that many calories. I am eating about 1800 which I think is enough since I was on a 1400 calorie diet. Any thoughts?

anemoneprose

I only know the information I was told when I had an injury, which is pretty much what was in that quote. Can you talk to a nutritionist, or ask your doctor?

mmenuey27

I don't know why I didn't think about that. Thank you for the tip.

mmenuey27

They told me to not worry about the weightloss right now. I am just concerned about not gaining what I have lost back.

Sweetsugar0424

Check out www.bodybuilding.com to find weight lifting routines that might work for you.

tmcrawford19

If you can do any leg lift's higher in the air so your back does not arch about twenty to sixty reps a day that will work you legs and stomach with out hurting you and then get 2 pond weights and do ten reps morning and ten at night till you can heel it may not feel like much but it works great and fitness pal will tell you how many calories you will burn hope it works

victoriadw84

PILATES!!! I have a video. It concentrates on 10 minutes for abs, then butt, then thighs. Its only a 30 minute video and its AMAZING!! If your interested in knowing more about it just msg me and I will give you the info. You can order it online and receive it within 3-5 days I think it is no more than $10.

anemoneprose

They told me to not worry about the weightloss right now. I am just concerned about not gaining what I have lost back.

It sucks beyond belief to be sidelined, just when you've been making progress. I remember totally freaking out about it.

But the last thing you really want is for the healing to take longer than it has to, which will take you off track that much longer.

I know it's a million times more boring and less rewarding than weight loss (where you can see pounds drop, changes in shape, and get reactions from people), but can you try to shift the drive you've put towards weight loss on getting better? Maybe taking this time to learn more about how you can help yourself heal (both nutrition and rehab-wise)?

If *one* good thing comes out of this, it might be learning to be more in tune with your body, which can help you down the line.

You could maybe try to keep your head in the game by continuing to read about fitness, health, and weight loss (eg plan a workout routine, that kind of thing).

mmenuey27

That is a great tip, thank you. It is frustrating to get sidelined. I have dealt with weight problems forever, and I finally get the motivation to fix it, then break my foot. lol....life is great. I can focus on healing, and just not overeat. And the add stress of where my money is coming from because I am the only provider in the household. Luckily I have family that has been able to help me, but it is still stressful to not be able to work, and the fear of losing your job. It's been a whirl wind the past 3 months. I put in a notice at my previous job because I was moving. I broke my foot in July(when I was moving). Started my new job in August, worked for a week, and then found out I had to have surgery. I have been out of work for a month. I was able to go back this Thursday, and that is only part time. So it's been crazy for me. But thank you for your input, and I will try to shift my focus.