Working out 2x/weeek: will I make any progress?

[Anonymous]

Yes it will take longer but it will work. Also it is enough to MAINTAIN your muscle mass and fitness level and that’s what you really need to be on guard against as you move through your 40s and beyond.

[Anonymous]

Anything helps. But are you really lifting heavy? Is the last rep or two a bit of a struggle? Make sure you are challenging yourself!

[Anonymous]

Anything is better than nothing but also, if you are upset that you got beat rock climbing, you need to focus on cardio endurance and not lifting weights.

[Anonymous]

Realistically I did not drop weight until I was doing an hour of cardio 4x a week plus weights 2x a week but I did not really change my diet. I think if you could do an hour of cardio twice a week and squeeze in 15 minutes of weights at home a few times per week it can make an impact, especially if you change your diet.

[Anonymous]

You can make major shifts in your body composition strength training twice a week. Muscles take several days to repair, so the time off is a positive. Stick to whole-body movements that target multiple muscle groups at once. If you did one day a week of squats, weighted rows, and glute bridges, and one day of deadlifts, shoulder presses, and weighted pushups, with weighted cable crunches both days, you'd see a complete body transformation. As I say in every weightlifting thread, make sure you're consuming enough protein and total calories to allow for lean muscle growth.

[Anonymous]

Absolutely yes. 50 year old woman who started Wegovy at just over 300 pounds, 7 months ago, after a hip replacement. Got used to the diet first, then added meds. And about 2 months in, started having a personal trainer coming to my house for 60 minutes, twice a week for serious strength training. So, I’ve been at it since mid June or so.

It’s wonderful, because he tailors workout to my goals and my body and works around things like SI joint arthritis and the serious balance and one sided strength deficits I had after my hip replacement. It’s also kept me injury free.

If took a while to see progress, but after 7 months of Wegovy and 5 months of 120 minutes of strength trading a week (and 1200 calories a day, 100+ GS of protein and so much water), I’ve lost 60 pounds. And my body scans show that all but 3-4 pounds are fat instead of muscle— which I keep being told is very important for menopausal women.

Balance, flexibility, core strength, muscle strength, energy levels all up. So much more able to do little things like carry a full basket of laundry up the stairs. I can balance on one leg in a tree pose for a minute, am just starting full sit-up on the ground (after hitting 30 chair sit-ups), have just progressed from couch to I chair to girl push-ups on the ground (on my knees, ankles crossed) and have built up to holding a plank for a minute. And am still building. Goal is 2 minutes. I can also see muscle in my arms and legs, instead of just fat.

I’m obviously ridiculously proud of my progress (since I’m listing exercise I can finally do on DCUM while everyone else rolls their eyes thinks: you are seriously bragging about being able to do sit-ups?). But for me, the difference in how I look and feel is huge and exciting. The nice thing about weight training is you see progress. 10 pounds used to be hard, now I’m doing 30. Getting into a plank in good form used to be hard. Now, I’m holding it for a minute. Meeting goals, adding weights, letting go of the back of the sofa and balancing on my own— they make me feel great about my progress.

And it has been just 2 hard one hour sessions a week. I do sometimes do 45 minutes of cardio on the bike as well— but not nearly as often or regularly as I should. IMO, committing to what you can realistically do regularly and then adding in extras during the week when you can I’d better than starting off on an everyday plan, but dropping off after a few weeks.

[Anonymous]

Anonymous wrote:Absolutely yes. 50 year old woman who started Wegovy at just over 300 pounds, 7 months ago, after a hip replacement. Got used to the diet first, then added meds. And about 2 months in, started having a personal trainer coming to my house for 60 minutes, twice a week for serious strength training. So, I’ve been at it since mid June or so.

It’s wonderful, because he tailors workout to my goals and my body and works around things like SI joint arthritis and the serious balance and one sided strength deficits I had after my hip replacement. It’s also kept me injury free.

If took a while to see progress, but after 7 months of Wegovy and 5 months of 120 minutes of strength trading a week (and 1200 calories a day, 100+ GS of protein and so much water), I’ve lost 60 pounds. And my body scans show that all but 3-4 pounds are fat instead of muscle— which I keep being told is very important for menopausal women.

Balance, flexibility, core strength, muscle strength, energy levels all up. So much more able to do little things like carry a full basket of laundry up the stairs. I can balance on one leg in a tree pose for a minute, am just starting full sit-up on the ground (after hitting 30 chair sit-ups), have just progressed from couch to I chair to girl push-ups on the ground (on my knees, ankles crossed) and have built up to holding a plank for a minute. And am still building. Goal is 2 minutes. I can also see muscle in my arms and legs, instead of just fat.

I’m obviously ridiculously proud of my progress (since I’m listing exercise I can finally do on DCUM while everyone else rolls their eyes thinks: you are seriously bragging about being able to do sit-ups?). But for me, the difference in how I look and feel is huge and exciting. The nice thing about weight training is you see progress. 10 pounds used to be hard, now I’m doing 30. Getting into a plank in good form used to be hard. Now, I’m holding it for a minute. Meeting goals, adding weights, letting go of the back of the sofa and balancing on my own— they make me feel great about my progress.

And it has been just 2 hard one hour sessions a week. I do sometimes do 45 minutes of cardio on the bike as well— but not nearly as often or regularly as I should. IMO, committing to what you can realistically do regularly and then adding in extras during the week when you can I’d better than starting off on an everyday plan, but dropping off after a few weeks.

NP but YAY!!!! This was inspiring to read - go you, and thank you so much for sharing!!!