Help and advice needed; I am a 41yr old female, 150cm tall and weigh 109lb. I apologize in advance for the long first post but feel that my history will be relevant;
I had a full hysterectomy due to cancer and with complications also had pelvic organ banding six months later... Prior to my operations I was a typical woman and took the odd cardio classes, as a youngster I was a cross country runner so always ran in between as I found it good for stress levels, I never had a weight problem and could always eat what I wanted and still can to a degree, my problem was always keeping weight on; busy lifestyle, 4 kids & a physical job...
Post surgery I was told conflicting advice, one Dr said never to lift more than 20lb for the rest of my life, another Dr said that was more aimed at sedentary older women that usually had this type of surgery and to do what felt right to my body; he was the one that suggested weight training to aid bone density. I have quite a physical job and that at first drained all my strength as well as fighting to put more weight on from 95lb, it does not sound a lot but to my body frame I looked skeletal with no muscle tone.
I'm finally in a pretty good place; my body is feeling like mine again and I'm building muscle with weight training. I started at the gym in October and was mostly kept to the cardio machines to gain some fitness and strength; this proved good for my stamina but not so good for my weight as it started to drop again; I then got a mixed cardio for 20mins on low resistance and about 30mins of mixed low weight machines. The difference in my body was encouraging but again my weight was a problem; my routine was changed 5 weeks ago to no cardio whatsoever and on to free weights, which incidentally I'm loving and think that I'm hooked.
I already eat pretty well and have 3 healthy meals a day but also ate all the rubbish in between (my excuse was it kept my weight up with the fat & sugars and sometimes I was guilty of skipping lunch with "busy") I changed the rubbish to nuts & more fruit and pulled in more pasta (ok its white as I cant tolerate brown) I plan in advance more and never miss a meal, I have a protein shake daily. The goal I guess was to do the new split routine and keep weight on and if possible to increase my weight which is happening.
I am feeling great with more energy and I look forward to going to the gym. I am loving my arms & shoulders but not so much my hips & tum (I never had hips & tum so I think it is maybe the extra weight & menopause spread?) Do I lower the carb intake now? Start doing cardio again? or trust in my routine a little while longer? Personally I think I'm heavy enough but need advice on how I can eventually get near a bikini body!
Routine is split days and I try to go 4 times per week although occasionally it could be 3.
UPPER BODY (please excuse my descriptions lol)
Bicep curl 5kg ea 3x12 (free)
Chest incline machine 20kg 3x12
Lat pull down machine 30kg 3x12
Arm dips from a bench with legs bent(for triceps apparently) 3x10 own body weight (kills me)
RX ? (rope things lol) Stood/leaning right back and pull back to standing 3x10
Sat on a ball - free weights 5kg ea from shoulder up above head... 3x12
Laid on a ball - like a bench-press but support head/shoulders with ball & core holds rest 5kg ea 3x12
Leg press machine 80kg 3x12
Leg curl machine 20kg 3x12
hand weighted lunge 6kg ea - 3x12 per leg, alternated sets.
10kg kettle bell swing (wide stance, bend knees/hips back - kettle bell swung between legs then up to straighten at shoulder height - 3x12
RX? (rope things) Planks on elbows 3x10 (holding each for a count of 5)
RX? Like a plank but up on hands like a press up, feet in ropes ... 3xknees pulled up to chest straightening in between then one to each side, ending with a knee pull up - I do this 3 times without resting which is one set, 3 sets.
The above RX tires me but more to my shoulders and thighs, I donâ??t feel as if my abs have been worked at all after this, Iâ??ve even put in the two plank things in with my upper body and worked two days in a row and felt no ab strain afterwards.
Any advice is really appreciated; I have the normal woman fear of getting fat now... I want the wobbly bits gone! (ok I know it wonâ??t be a washer board with 4 kids/stretch marks and a hysterectomy scar that overhangs, but I want as near as I can :-))