10 WAYS TO SHED 10 POUNDS TO COMPETE 10 WEEKS POST SURGERY
Without being able to workout hard for 5 weeks before & after my hernia surgery, I gained 10 pounds of unwanted weight & lost my 6-pack abs. Being extremely frustrated not only physically but more so mentally, I was determined to get my fit body back, now more than ever, just in time to compete in the Tri-Fitness 10 weeks later. What I had to do was 1) double my cardio sessions from 30min to an hour daily; 2) add more intervals (climbed stairs as much as possible); 3) did 1/2hr cardio as soon as I woke up; 4) incorporated plyometrics/bodyweight exercises; 5) trained with lighter weights & more reps (15-20); 6) less rest (10-15sec) & did ab crunches &/or calf raises in between sets; 7) cut out most fats & simple sugars in my diet; 
ate lean protein & complex carbs (mainly veggies/fruits); 9) consumed food every couple of hours-nothing past 8pm at night & decreased the total amount of calories; 10) drank at least 64oz water per day. I was bound & determined to reshape my physique without using supplements-just controlled my food intake & increased my caloric output/energy expenditure. With this temporary setback in my training routine, I actually learned to workout smarter & ended up even stronger than before…It just goes to show you that losing bodyfat can be done effectively through sensible eating & exercising, a healthy habit that will promote lifelong fitness!
July 18, 2009 at 11:39 am
Ur great motivation, I had surgery 2 days ago on a torn muscle in my abdomen. Doctor said I’ll be out of the gym for a few weeks, luckily I have no appetite. I’m afraid of gaining weight,but after reading ur story I’ll know how to get it off me if it comes. Much success on ur come back
July 18, 2009 at 12:48 pm
Nice job. I’ve done similar steps in dropping 7-8 lbs since early May. But I only hit cardio once a day, as part of my morning workout after lifting. i don’t have the time to do evening workouts unti 9-10pm, & lack the energy by then. Congrats on your progress & competition results.
July 18, 2009 at 3:01 pm
Zumi you have an iron will lol. I’ve been trying to add in early morning fasted cardio (along with some bodyweight circuits during the day + usual cardio after weights) but not been super consistent with it yet.
How did you manage to do so much extra cardio without losing lots of muscle? How low did you drop your fat intake? And have you cut back a little on the cardio now that the comps over?
I’m proud of you for doing so well! I mean of course I knew you’d win but it’s extra impressive after what you’ve had to come back from
July 18, 2009 at 3:44 pm
I was feelin sluggish about going to the gym today.. Read this blog and it fired me up and I went to the gym and had an awesome chest workout and cardio session.. Thnx for sharing the educational and motivational piece.. I also thanked you in my journal today.. You’re a beacon of fitness light Zumi, keep shining bright..
July 20, 2009 at 6:51 pm
Zumi - so well written, highly organized (as to be expected) and quite simple to follow each specific point that anyone can print this, put it in there home gym or on the frig. so when in doubt look at what you are spelling out!!
I am personally so frustrated with my own healing from abdominal surgery in 07 that has never healed fully so reading this gives me some new things to try or adust in my current program.
Thank you for taking the time out of your day and sharing, as you always do to some many of us who are blessed to have your educated point of view that is always in-line with ACSM but more so your own experience "in the field."
July 21, 2009 at 1:07 pm
Fantastic entry and congrats on the recent competition! I just started doing plyometrics (through workouts posted at http://www.crossfit.com) and they definitely push you hard!
November 8, 2009 at 10:17 pm
Okay so there is hope after all. Still waiting for test results but suspect I have a hernia. Surgery at least a month from now because surgeon is on holiday.
What sort of exercise were you able to do pre-op? I’m thinking more isolation movements/light weights to not aggravate the area.
Also, read more of your blogs. I love your go-getter attitude.