Goodbye Bat Wings! - ThinnerTimes

brutherford · 09-08-2004, 02:03 PM

For those of you who are experiencing flab and loose skin, I've found something that has REALLY helped me: a personal trainer!

I've been training with him for only a week (3 sessions), but both my husband and I already notice that my bat wings aren't as big or jiggly! I do my usual weigh-in and measurements on Saturday morning, and after only one session, my arms were 1/2 inch smaller on each side this past Saturday. I'll report the good news after this Saturday's weigh-in, but I can already tell a difference.

For those of you who aren't exercising, you should really find a way to get started. I started running about a month ago, and I've lost about 16 inches from my hips-down. That's ONLY from running, because I didn't change anything else. My weight is not dropping as fast, but it doesn't really matter to me at this point because I look better - better posture, more definition in my hips/arms/stomach/legs, an overall leaner look.

I specifically looked for a trainer who had experience with gastric bypass surgery. Even though he has had clients who've had the surgery, he, like all nutrition/fitness professionals, didn't have a lot of positive things to say. However, in the last week, he and I have talked about it A LOT, and at his request, I've given him copies of most of the info in our binders and from the pre-op information meetings. His opinion is changing rapidly, as he can see that I'm capable of much more than he initially thought, and I'm really enjoying changing his (and his fellow employees') minds about gastric bypass.

If any of you are interested, e-mail me at brutherford@aii.edu and I'll give you his name and number.

Happy trails!

Christina · 09-09-2004, 08:35 AM

Barbara,

What kinds of exercises are you doing with the trainer to reduce the bat wings?? I know everyone's bodies are different and there is no guarantee.. but dang I'd like to do something before I undergo major surgery to get rid of them .. of course that woudln't be for a while anyway but still. I can't afford a personal trainer right now as I am saving up for a fabulous honeymoon in ITALY!!! But I would really like to know if you could tell me some sort of exercise you are doing to help.. thanks so much girlfriend..

bridgetgirl · 09-09-2004, 09:58 AM

I would have to agree with ya Barb. I see Melanie's arms and they look great and they have muscle definition and everything. She totally works them out, no bat wings!! When I look in the mirror I see "the wings" but when I flex I see the skin being "sucked up" into my armpit area. I think tightening those muscles can improve some bit, no doubt. You guys know I havent been the poster child for exercise, but I am definitely going to start adding some dumbell workouts everyday. B~ what kind of curls, rep, etc have you been doing? Which muscles do you work and is there an order to which muscles to work first vs. others? Anyone other than Barb know either?

watergirl · 09-09-2004, 01:41 PM

This is what I know. You are supposed to work the larger muscles first. You need to warm up your body totally, like walk for about 10 min. and then start your muscle routine.

bridgetgirl · 09-09-2004, 01:43 PM

The larger muscles first???????? Which one is bigger, I need work out sessions for dummies

brutherford · 09-09-2004, 02:49 PM

The workout that he has me doing is built around the objects found in 24 Hour Fitness, so I'm not sure what you'll be able to replicate. The most important thing in all of this is your posture - the goal is to constantly clench your butt, suck in your belly button, and put your shoulders back so that you squeeze your shoulder blades together. After a week, I find myself doing that all the time now, and it definitely makes you look leaner and more defined.

Here are the exercises he has me on. I start every time by doing 10 minutes on the treadmill - 2 mins low intensity, 2 mins moderate intensity, 2 mins high intensity, 2 mins moderate intensity, 2 mins low intensity.

Standing squats using a large physioball - Put the ball behind your back, leaning against a wall; put your feet hip distance apart, slightly in front of your body; using the ball for support, slowly squat down to a seated position and hold for a 2-3 count. 3 sets of 10.
Chest Presses - Using a resistance/weight machine, hold your arms up to where your elbows are in line with your shoulders on either side of your chest; push straight out and return to the original starting position; be careful to not round your shoulders, focus on squeezing your shoulder blades together to keep your posture straight. 3 sets of 15 at 20 lbs.
Core Balance - Using a floor mat, go on all fours; supporting yourself with one arm and one leg, bring your right arm underneath your body while bringing your left knee to meet your right elbow; straighten the right arm and left leg simultaneously, holding them in the air, parallel to the ground for a count of 2-3; keep your head down so that your spine is aligned; switch sides and repeat. 3 reps of 20, 10 per side.
Seated High Row - using the machine, pull towards your chest, keeping your posture straight, elbows in line with your shoulders. 3 reps of 15, 25 lbs.
Pelvic Lift - Using a large physioball, lay down on your back on a mat on the floor, place both feet on top of the ball, and using your arms to balance on the floor beside you, raise your hips off the floor and hold for 2-3 count. 3 sets of 10.
Seated Leg Press - using the machine, place your feet high enough to put the bulk of the weight on your heels, thereby working the glutes. 3 sets of 10, 50 lbs.
Standing Bar Curl - using the posture elements (butt, belly, shoulder blades) and a single bar, do curls while balancing on one foot. If your balance isn't very good, then simply place one toe on the ground behind you, otherwise, bend your knee to keep your foot off of the ground. Switch legs and repeat. 3 sets of 20, 10 curls per leg.

What I find challenging is the order in which he has me do these: I combine the squats, chest presses, and core balance so that I just do one set of each until 3 are completed. Then I do a combo of the pelvic lift and seated row; then the leg press and bar curl. After it all, I do 5-10 minutes of stretching, which is really important.

Anyway, that's the current drill. Even though it already seems like I can handle more weight, he wants me to increase reps before increasing weight, and just primarily build on the posture so that it becomes second nature. So, I increase the reps a little each time.

I hope that answers your questions. Honestly, if you can afford a trainer, you should get one because it makes a huge difference. Although I've given you the list of exercises, nothing replaces their personal knowledge of the body, muscles, and their application of that knowledge to your special needs. Every one of us is different, so what works for me may not work for you and vice versa.

Good luck!

Christina · 09-09-2004, 03:07 PM

Barbara,

Thank you so much for the info. I am a member of 24 hour fitness but can't afford to pay for the extra training. Every once in a while, if nobody is in there, the trainers will work with me for free, but that is not very often.

I printed out the schedule and appreciate you taking the time to post it.

Thanks again..

watergirl · 09-09-2004, 03:21 PM

Like for upper body, start with push ups. These work your chest muscles (large muscle group). Upper back do pull downs for your lats. Then do low rows (like a rowing machine). Then do shoulder/arm, then lower arm (curls). If you can find machines that do restistance both ways, this is good.

Where I work, we have degreed physcial fitness people. They are my resource. I keep telling them "I'll be back"!

lealphachienne · 09-09-2004, 04:53 PM

Hmmm, I will end up with bat wings. I had them when I was 110 lbs and training to become a firefighter. I'm already saving up, as I doubt I can beat genetics this time around.

angelav · 09-09-2004, 07:38 PM

Barbara,
Congratulations on your decision on getting a trainer

. I have a trainer who I absolutely love. I was with him before the surgery and he continues to support me now. He is AWESOME. Just make sure your trainer is training you correctly, I was training w/ someone at 24 hour fitness and come to find out he was all wrong for me. He was training me as if I were a man, how the hell was I to know? If anyone is interested in a wonderful trainer in the La Mesa area let me know. He trains at a private gym where no membership fee is required. Good Luck B