Working out, Dr Ex in charge Options

[+Ed+]

Ok, guys, not to flood Ray's topic, let's discuss workouts right here and maybe Ex will be able to give us all some advice.

I need some badly. Used to be a professional vollyball player, but after aninjury and fucked up doctors had to give up

used to be playing football each week, but now I hardly have any time to do that.

I need to shape myself a bit up. With my 198 height I weigh only 80 kgs. And feel vry well.

Is there any possibility of a workout for me?

[Pokey]

Cross posted from Ray's thread:

Maybe Ex has some tips on this, i've put on a bit of weight around the mid section recently. I used to go to the gym semi-regularly, always been on the skinny side. Bulked up a little in upper body, would like to continue to do so but more concerned about my belly.
Main problem that's come up is a combo of the shitty job I have long hours constantly sitting, but the main thing is when I do cardio stuff now I'm giving up due to pain in my knees before I'm getting exhausted so I'm not getting proper work outs in. I've done treadmil, air walkers and bike in the gym. The air walker is supposed to be the easy one on your knees but I've found that's actually been the most painful. The bike is by far the least painful, but even with a high level and a good 30min or so work out on it it just doesn't feel like it's doing anything .. building good leg strength but not losing the weight where I want it.

The pain in my knees is annoying because no one can quite give me a straight answer as to where it's coming from, I've had medical professionals tell me it's starting from my feet, others say from my hips. They're shit knees, and for me to stand with them facing straight I cant stand with my feet together, my feet have to be at an outward pointed angle. Standing with my feet together is painful on my knees.

Very frustrating when you want to work out and it puts you off. I've just been focusing more on my upper body and weights instead because theres no trouble there.
Also what sort of diet type would you reccomend for the absolute fastest loss of belly weight? Would like to lose a bit before I hit America. It sort of just came up out of the blue because I've been so skinny my life.

[Bremang]

Cross posted from Ray's thread:

The pain in my knees is annoying because no one can quite give me a straight answer as to where it's coming from, I've had medical professionals tell me it's starting from my feet, others say from my hips. They're shit knees, and for me to stand with them facing straight I cant stand with my feet together, my feet have to be at an outward pointed angle. Standing with my feet together is painful on my knees.

Very frustrating when you want to work out and it puts you off. I've just been focusing more on my upper body and weights instead because theres no trouble there.
Also what sort of diet type would you reccomend for the absolute fastest loss of belly weight? Would like to lose a bit before I hit America. It sort of just came up out of the blue because I've been so skinny my life.

First, about your knees: Typically, knees hurt either due to inflammation caused by arthritis, which is often a cartilage issue. Unfortunately, there is no way to get the cartilage back. Otherwise, if they say it is coming from another part of the body, they could mean that these other parts of the body are not taking impact and it subsequently gets put on your knees, or it could be a nerve issue where the hip or feet are not providing sufficient circulation.

As far as your knees go, there are many things you should try. I'll start with exercises. To give your knees more support, you are going to want to strengthen the muscles around it. Use exercise equipment/machines that target quads, hamstrings, and calves. Always keep in mind that when you are new to exercising any muscle, that you want to start out very light for a while, increasing your reps, long before you increase weight. You must keep the light weight for a while, because your tendons take much longer to strengthen and repair then your muscles. If your knees can handle it, use the machine that mimics squats as well.

Another gigantic factor is targeting your core. It is amazing how much knees can hurt even with 5 extra pounds around the core. Core is just as important, if not more important than strengthening muscles around the knees. You would want to as much abs and lower back exercises that you can do, it would be just fine to do this every workout, every day. Definitely do situps everyday, properly supporting and not straining the neck.

Cardio is also definitely needed to help burn calories and keep a healthy weight. The half hour of biking definitely helps, I'm sure it takes off at least a couple hundred calories. One good non-impact machine that will help with cardio and lower body is the Erg, or rowing machine. If your gym has a "Concept 2" use that shit every time. If you can manage to swim this is also great non impact cardio. If you do your light weights and many reps with your machines at a good pace, limiting breaks in between reps, this is also cardio in general, keep the heart working.

Always drink plenty of water throughout the day, if you are dehydrated, all workouts will cause you to digress. Wear knee braces. Always ice your knees after exhausting them. Perhaps take an anti-inflammatory, ask your doctor.

Always stretch after warming up. You should manage to stretch or loosen up everything from your ankles, calves, hamstrings, quads, groin, and hips.

Outside the gym, you need to think of your entire lifestyle. It is massively helpful to your cause if you provide yourself with the proper nutrition and sleep. Nutrition wise, you're going to want protein, when your muscles are healing, protein is the main repair. I am very skeptical about whey protein, and as of now believe there is nothing wrong with making protein shakes. Use protein in the morning, and 30 mins after your workout. Eat your veggies man. Eat your bananas for potassium, and other fruits. Aside from protein shakes, always eat real food, not processed food. Don't listen to a word about Atikins it is a terrible. Quality non empty carbs are essential for repair and energy, but don't let carbs run the show, keep protein in mind way more. Stay away from all soda and sugary juices. No smoking period. Very little alcohol if any. Stay away from excessive salt, which is in all cheese and so many other things. Drink water.

Get sleep, repair only happens while sleeping.

Lastly, your general disposition and attitude is a great factor in helping your cause. So much of trying to help yourself physically requires patience and self motivation. I can't express how it difficult can be to keep good habits, and to stay stress free. Stress produces all sorts of chemicals and hormones that do a great amount to prevent your body from processing protein, which will also create fat. It can be very hard to find the time and energy to accomplish your goal.

However, if you can manage to get into a good routine, the benefits are endless. Not only will your knees feel much better, but the quality of life can improve greatly, all metabolic processes will improve, you'll have more energy, more confidence.

Keep an eye on yourself and learn your rhythm, don't be discouraged if you get tired or upset, you will bounce back, just do what you can when you can. In the end its not about losing weight or getting jacked, just about being healthy overall and helping your joints through less inflammation and impact.

This post has been edited by Bremang: Jul 10 2010, 3:25 pm

[Pokey]

*Lots of advice*

Cheers for this dude, appreciated.

It's strange because I actually have quite a lot of strength in my legs. For someone so skinny (and yet fat) and haven't done much exercising my legs have always been really strong. But I have those horrible nobley knees ... the pain in them is hard to describe, it feels like it's not muscle, it's not a grinding pain and doesn't hurt unless there is impact. However from time to time, very rarely I'll get pretty crippling pain .. about 6 months ago I went to the cinema and was going up the steps to my seat at the back and my knee just fucked up mid step, I literally just couldn't put any weight on it .. then never had a problem with it since in that "out of the blue" kind of way.

So you think Atkins is a bit of a crock and Ex thinks it can work well .. would you agree with Ex that in the short term as far as getting results in an ASAP way that it's a good result getter?

I think once I do lose the weight i'll keep it off easier, it crept up on me over time without me really realising it, so now I want to keep a better eye on it. It's just been depressing looking at reccomended intakes of certain things in these diets then looking at things I have in my pantry (and I don't mean just junk food) and realising I can barely have any of it, if any at all... it's hard to know exactly what I should be eating. According to the milk I drink, one glass of it will be more than I should have for a whole day for carbs on the atkins diet unless I'm reading that wrong.

Thanks for the protein tip though, maybe some sort of protein shake or something is something I should get. Normally I do eat a lot of meat so I think I have quite a bit of protein in my diet.

As for cardio, "this couch to 5km" plan seems to be quite popular .. thoughts?

http://www.coolrunning.com/engine/2/2_3/181.shtml