When I was on Medifast I did the Wii Fit alot... Right now, I am planning on starting P90X after the 4th of July..

Kahaku.

When I started MF, I had been going to the gym semi-regularly for a few months. Medifast got me all excited about losing weight, so I didn't take heed to the recommendation to cut way back on the first two weeks..

Something strange happened to my neck, as if it was in constant spasm. Not sure if it was a reaction to overworking and nto enough calories or what, but I haven't been back to the gym since that episode (started Wednesday, finally felt better on Tuesday)..

I do plan to make it back. The gym is about 1 mile from my house, so I walk there. That's a pretty leasurely stroll (about 3mph per my GPSr). Once I get to the gym, I might do 10-15 minutes on the treadmill/eliptical and then maybe 2 different exercises, 3 sets of 15-20. Most of the time I feel invigorated by all that and do a few crunch-type exercises..

What I **REALLY** wanna do is be able to do pull ups again! At one point, I was able to do 5 without assistance (I was about 290lbs at the time) but have since fallen off. Pull ups are the absolute best exersize IMO for overall fitness..

I did not start exercising until I started transition..

How do you start out doing pullups? and push ups for that matter? I can't do a single one of either..

If you are doing them at the house you can use those long exercise bands and tie them to the bar. Put your foot in it as you do pullups. This will help to assist you on the way up. You may need a couple of bands in the beginning. Work your way up to no bands. If you have a home gym that has a Lat pull down, you can use it to help as well.

Use the same angle of back and arm / hand position, but do them on your knees. Work your way up to doing them regular. HTH..

-Kenny.

This is a BRILLIANT idea. Pull-ups are unlike most exercise since it is pretty much all or nothing. A gym I used to belong to years ago had a machine to help offset your body weight as you built up arm strength, but this is a great suggestion to get started at home..

SuperDad.. For about 3.5 years leading up to MF, I really didn't do much. The two years leading up to that, I was VERY active. That was my problem. I dropped a lot of weight using the thought process "If some exercise is good, more is better!" This is not always true. What I wasn't doing was getting my fuel management squared away.

I dropped a lot of weight but I wasn't on a sustainable track. You (me) will get burned out unless you tackle it from both sides..

Leading up to that break in exercise I had completed several Ultra marathons and triathlons. My last event was Ironman Louisville. When I got back from that race, I put up my running shoes, swim cap, and bikes. I didn't even want to look at them anymore. I went to work, sat on the couch, and pizza. I did that with the same intensity that I had done my previous events..

even if it bad for me. ) That lead me to where I was 8 weeks ago. It is really easy to get burned out if you head out too fast or in the wrong direction..

When I made the decision to get back into shape, I told my wife that I would not be doing it the same way as last time. Nutrition has always been my downfall and knew I had to get that part straight. Since my gym membership was cancelled years ago, I didn't even go to talk to them until I got the recommended 3 weeks or so into program. When I am at the gym, I make sure to training within my HR zones that keep me in an efficient fat burning state. (see one of my blogs on HR zones). I also listen to my body.

I am uncomfortable every time I work out, but if I feel pain I stop and evaluate the situation. I actually stopped running for a week since I started this because of pain. If I feel like I am really dragging or tired, I know my fuel for the day is out of whack and I may push my workout another day. The main thing to remember is... stay OP and listen to your body.



There will be plenty of time for me to get all crazy with the workouts again in the future, but for now I am getting the foundation back in order. Right now I work out 5 days a week. These are short runs (Couch to 5k), 2 spin classes, and swimming. It seems to be working for me..

Enjoy the ride....

-Kenny.

Definitely start out with push ups on your knees. With the pull ups, I just use a chair to put my feet on to assist me. You still get a good burn and it's easier or harder depending on how close or far away the chair is to you..

Thanks.. it was something I learned a while back while throwing up at a Crossfit gym.. lol.. some of the hardest works I have ever had was there and some were only 13 minutes or so. ;-).

-Kenny.

More great advice, Kenny. It really is all about balance. Thanks for sharing your experience with us..

I want to give P90x a shot! Any takers to start Monday? Just wondering how it will effect me for Medifast OP. I'm quite sure I will have to adapt with some of the exercises due to lack of calories, but can't stand the saggy skin..

-Jeff.

I am trying to keep things moderate with situps, 5-6 strength building excercises and then 35 mins on a treadmill 3x week. I will add pullups to my routine and start doing the HR version on the treadmill. Can't argue with Kenny's success..

The way I first started doing pull ups is by having a friend 'spot' me on the bar. He was fairly strong, and he had me doing 50-60 asssited pull ups every other day. I'd cross my feet and he'd hold them, giving me an extra boost when I needed it..

Funny thing, after a while when he asked how many I wanted to try to get my motto became "As long as you can push up, I can pull up!" About then was the same time I was able to get 1 or 2 by myself. Then he'd help me with the rest of them..

I think pull ups and push ups are both more 'learned' in the beginning than muscle. If you do them every day, you get better at it. For big folks like myself, it may take a few months. But repetition daily will get you to be able to do them for days on end..

I am going to be starting P90X the weekend after the 4th of July! I am excited and nervous at the same time... but as they say... I am ready to BRING IT!!.

Kahaku.

I'm not quite ready for that... but I will cheer you on from the bleachers! Keep us posted on how you are doing with it and what results you are getting..

When I am stuffing my face with all the bad stuff that makes me morbidly obese, going tot he gym is the last thing on my mind. The first time I did Medifast, I also didnt really workout, no, I didnt workout at all. Hence the reason why I gained back the weight and then some! This time around I wanted to do something different. I eased into the gym after three weeks just like Medifast suggests and here I am 20+ weeks later and I am at the gym a minimum of four days a week. I am at the point where I am reading Mens Fitness magazine and really trying to sculpt my body and I am seeing results! Last Saturday I bench pressed 230 pounds, not on a machine! I cant even tell you if I have done that before! All I know is that now I sit at work and cant wait to go home and go to the gym. Once your body adjusts you can do whatever you want in terms of workout, even power lifting! I love that Medifast has given me a life!.