Exercise alongside Weight Loss Pen

[AdversePossession]

I would like to start a thread for sharing exercise routines, tips and videos or other resources.

Recently I have been reading about the importance of strengthening and conditioning for my body. I am now over 40 and I am already someone who enjoys swimming and I am fairly good at walking in the day etc. However, I would especially like to focus on core strength and generally toning up and looking after all the different body areas.

Basically, it has been really nice noticing how my stomach has shrunk and clothes are looser now, but I know that is only part of the story.

What are other people's routines or 'one small thing' you do that has helped you?

(On Mounjaro since May, lost somewhere over a stone - nearing not being 'overweight' for first time in years. Seem to be taking it fairly slowly!)

I have started to do spin classes at the gym which are helping me a lot and I am getting a better shape on my legs. I am also doing Joe Wickes menopause weights on YouTube and improving my upper body strength - aiming for 3 times a week. It’s only 20 mins and no jumping around. It’s simple and effective for me.
Doing Yoga with Kassandra on YouTube seated stretch (30 mins) to even out the spin shenanigans ! Again, floor stretching and I find her very relaxing. Am finding yoga easier now my stomach isn’t as large.

I've been doing 'fitbymik' videos on youtube and I highly recommend. I do the 30 minute strength and sculpt full body workouts with dumbells, currently using 4kg dumbells.

There are lots to choose from. I tired lots of other videos but really like the trainer- she doesn't talk too much, and there are no repeats, 45 seconds of each move and 15 second rest. I've noticed a real difference- I'm down 52lbs and my core strength has massively improved. Just put 'fitbymik' in youtube search, she has her own channel on there. Best of luck.

Well done with your MJ journey! That’s great progress!

So, exercise… a few months ago I really started to try and get “me” back when it came to exercise. Pre baby (DS is now 2) I did a lot of exercise, ran half marathons etc. people say you can’t out train a bad diet - I gave it a pretty good go and it worked to an extent, kept my weight down to an overweight/boarder line obese level and a comfy size 12-14. I was probably more toned then as well! Anyway, pregnancy, c-section, postpartum and just life happened and I basically stopped everything except a few runs/home workouts here and there. Had to quit my PT gym because of £ and nursery fees and DH new shift pattern meaning I barely had time to go…weight piled on (I’m talking 3-4 stone).

Anyway, DS got some funded hours at nursery in Sept and DH got a promotion and more sociable work hours so he was home more. I rejoined my gym, which is basically group PT classes. I do 2 of those per week, one focussing on strength and higher weights and one is more HIIT with lower weights. I also run at least once per week, but try and do twice if I can. I’m doing a “back to running” plan on the Runna app and love that it tells me what to do and works it all out for me. I also do online Pilates class once a week. I started this routine about 6wks before I started MJ. And I had people commenting on how I looked - had I lost a bit of weight? I absolutely hadn’t, scales had stayed the same to my absolute horror, but I must have been toning up and changing shape as even I’d noticed jeans fitting a bit less tightly.

The thing which upped my activity for me, because apart from my gym and runs I sit at a desk all day, is swapping driving for walking. I walk to get DS from nursery 3 days a week, if I need to go to the shops or town I’ll walk and not drive if I can.

With lifting weights, strength and conditioning etc my one bit of advice is join a class with a knowledgeable instructor (a PT if you can afford one) even for a short while. Online classes don’t really work as you need someone with you watching your posture and how you execute the movement. I had some weights at home I was using after I cancelled my gym ages ago, and I just kept pulling muscles and injuring myself because I wasn’t doing the exercises properly, so I stopped doing it. Even a few sessions with someone to show you how to do it will help avoid this so you can continue by yourself (although I find having a class scheduled holds me accountable!).

Good luck!

I am halfway through Couch to 5k which I am doing super slowly - I actually have two different apps and I'm doing all the runs on both of them, still 3x a week, so the length of the programme is effectively doubled. I've done it before at normal pace but this is so much more enjoyable, I used to find it quite intimidating and always expected to fail whenever the time went up, but now I find it all very doable. I nearly always think I could have gone a bit longer, so that makes me optimistic for the next one and I look forward to it. I go out early in the morning, which I started doing because I didn't want anyone to see me, but actually that timing really works and I feel great all day.

I have a strength training / dumbbell routine which DS helped me to come up with over the summer, it's split into three sessions targeting different body parts and amounts to about half an hour 3-4x per week. I have injured myself in the past using dumbbells and have a slightly dodgy shoulder too, so took it very slow, literally 2 reps with a 2kg weight at the beginning. Now it's 3 x sets of 10 with 2-5kg depending on the move. I really like how you can see yourself getting stronger, it's amazing.

Also doing tai chi for some core strength and balance, although I'm a bit inconsistent with it. And I want to do some abs, I have a really good app called Adrian James 6 pack, 5 minutes per day and it really works quickly.

Not sure if the exercise has helped with the weight loss, but I'm definitely changing shape. The effect it has on my mood and confidence is the real win though, I'd do it just for that.

@Mel2023 which online Pilates class do you do, if it's ok to ask?

I'm also doing C25K very slowly three times a week. On the other days I take the dog for a longish walk. I need to add some weight training into my day next.

I do weight training with both machine weights and dumbells, have done that for several years but normally sabotage it by eating crisps and chocolate of a night, I walk 3-4 miles every day with the dog, though I need to start doing some intense cardio to improve my heart and stamina.
Feels great to lose weight quickly but as over 40% is muscle loss if not weight training and eating enough protein then not good for long term health.

For those with no access to weights then resistance bands are good and also do press-ups and squats. I think it can be good to just get up and do these exercises while watching tv etc for even 10 minutes a day.

If you can afford a decent personal trainer, even for a few months, they will be able to teach you how to do movements correctly. You can definitely gain muscle at home with home workouts and light-ish weights if you have them, but having the correct form is so important.

But ideally being in the gym a few times a week and lifting free weights (machines are ok but not as effective) is the key to gaining muscle. When you're on a calorie deficit (as we most likely will be on Mounjaro), muscle gain will be slow but it will make a huge difference to your weight loss journey.

It's great that you enjoy walking and swimming though, those will help too

@gimmemounjaro ah it’s one through my gym! The PT does one via Zoom once a week. It’s sometimes in the studio but tbh I prefer it over Zoom as I can plonk my little boy in the corner with his tea until DH gets in, and I’ve done it enough in person to understand the poses and stretches properly.