Very beginner at all this..

obeseandy
obeseandy Posts: 5 Member
edited December 20 in Getting Started
Im 34 and currently weight 18st 7 (down from 19st at xmas), i have never really used a gym properly and never calorie counted my food.

I am wanting to transform my body, i just don't know where to start, what weight exercises to do.

I had a ACL reconstruction 6 years ago which caused me to retire from football so i have had limited exercise since as i am very conscious about my knee.

So finding exercises that don't put strain on my knee (as i no longer have an ACL as this was replaced with part of my hamstring, i also have had half my miniscus removed and had tib plataue fractures)

if anyone is able to give me any advice on where to start his would be great.

Many thanks

Andy.

Replies

  • tinkerbellang83
    tinkerbellang83 Posts: 9,142 Member
    Weight loss happens in the kitchen not so much the gym, if you've lost about 7lbs since Christmas, you're in a very small deficit.

    Weight exercises will help maintain your muscle but won't do a whole lot for weight loss as it doesn't burn a massive amount of calories.

    A food scale would be a good investment, log what you're eating now for a few days, see where you can trim a few more calories to get into a slightly bigger deficit. Check out this thread for some great advice.https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    If you're looking for a strength training routine, this thread has some great suggestions. https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Were you given any advice from a Physio regarding your ACL reconstruction? If not perhaps get an appointment to talk through anything you need to avoid doing or work that you can to strengthen the muscles around your knee.
  • Nini_applebum
    Nini_applebum Posts: 44 Member
    Hey there. Im not a pro no real advice but to say i can relate. I tore my Mcl and big c meniscus and i loved to run. But too much would cause swelling and set me back. I had to start with NWB activities such as stationary biking and slowly build resistance, and swimming. As my knee got stronger i could do strengthening WB. But hang in there listen to your knee.
  • obeseandy
    obeseandy Posts: 5 Member
    tinkerbellang83 wrote: »
    Were you given any advice from a Physio regarding your ACL reconstruction? If not perhaps get an appointment to talk through anything you need to avoid doing or work that you can to strengthen the muscles around your knee.

    I was given 2/3 sessions of physio after the surgery but that was very minimal like exercise bike for 10mins and then see you next week.

    I have changed my diet, i used to be eating maybe 3/4 takeaways a week (i work 12 hours and when i get in i have 5 kids which i do bedtime routine with) so usually get to sit down to eat around 8.30 which by that point you think the easy option..

    but i have changed this and started eating more home cooked meals. preparing pasta to take to work with me.
  • obeseandy
    obeseandy Posts: 5 Member
    Nini_applebum wrote: »
    Hey there. Im not a pro no real advice but to say i can relate. I tore my Mcl and big c meniscus and i loved to run. But too much would cause swelling and set me back. I had to start with NWB activities such as stationary biking and slowly build resistance, and swimming. As my knee got stronger i could do strengthening WB. But hang in there listen to your knee.

    I have tried to do little bits, but i think my weight is a little over bearing, i do get alot of pain in my knee anyways (i think i may have the onset of arthritis ) i have been going swimming daily whilst at work at the local gym, trying to get it moving alot more.

    what sort of WB and NWB strengthening have you done.
  • tinkerbellang83
    tinkerbellang83 Posts: 9,142 Member
    obeseandy wrote: »
    tinkerbellang83 wrote: »
    Were you given any advice from a Physio regarding your ACL reconstruction? If not perhaps get an appointment to talk through anything you need to avoid doing or work that you can to strengthen the muscles around your knee.

    I was given 2/3 sessions of physio after the surgery but that was very minimal like exercise bike for 10mins and then see you next week.

    I have changed my diet, i used to be eating maybe 3/4 takeaways a week (i work 12 hours and when i get in i have 5 kids which i do bedtime routine with) so usually get to sit down to eat around 8.30 which by that point you think the easy option..

    but i have changed this and started eating more home cooked meals. preparing pasta to take to work with me.

    Sounds like you're fairly busy :lol: Can you prep your dinners in advance as well?, I was also in the habit of taking the easy options, I now spend an hour or two on a Sunday prepping stuff for lunch and dinner during the week. Things like curry, chilli, stew etc that could be refrigerated for a couple of days or frozen for eating later.

    Presuming you're UK based on account of using stones. There are a lot of simple options available that can make life a bit easier when it comes to quick dinners. Iceland/Tesco/etc have a good selection of steam rice/veg bags that you can throw in the microwave for a couple of minutes. Maggi do some oil free cooking papers for Chicken, takes about 10 mins each side in a pan on medium heat. Hey presto - Spiced Chicken, Rice & Veg ready in 20 mins with minimal effort required.

    I prefer home cooked stuff myself because of the portion sizes:calorie ratio compared to ready meals, but ready meals could be an option too if you're short on time.



  • Nini_applebum
    Nini_applebum Posts: 44 Member
    NWB was a stationary bike start with minimal resistance (tasking) cause it was 5 mins rest 1 5 rest 1 fot a total of 20 mins.(no pain during exercises) Then walk (WB) for 5 mins if i felt the knee wasnt tight then repeat x 1 again. Then swimming was with a foam rollator behind my ankle strapped and holding onto edge of pool or seated so leg a float trying to do slow knee flex/ext. Buoyancy provides resistance.

    WB was of course the walking component.
    Mini isometric holds at diffeen levels of bilateral knee flexion with WBOS both toes out and toes forward. Knees never over toes and start with a small bend. Holds for 10 seconds etc until im 3-4 clicks down. Nothing past 90.
    Small step up 2 inches with my affected foot up and slow into extension no knee locking and slow down. (I had alot of shaking on the way down and you stay witj this until the shaking eventually dissapears over time) advancement would be inceeasing step.

    But over all. You have to go at pace of your knee. Remember.goal.is to have little to no pain to knee and not because.of pain meds
    Also remember to.ice and elevate
    Swelling prevents oxygen to injured area .
    The pace to set is yours. But i didnt move on to the WB (excluding walking) until the NWB didnt cause pain at all

    Hope that helps.
  • obeseandy
    obeseandy Posts: 5 Member
    [/quote]

    Sounds like you're fairly busy :lol:

    [/quote]

    did i forget to mention i coach a junior team and doing a fulltime Bachelors honors degree in software engineering, i never stop lol.

    yeah i have seen those in iceland, may have to take a trip.

    I have been making things like Penne Pasta, Pesto, Salt/Pepper/garlic with either chicken breast or meatballs.

    I have started using myfitnesspal today so lets see where this leads.

    thanks for the advice.. :smile:

  • obeseandy
    obeseandy Posts: 5 Member
    Nini_applebum wrote: »

    But over all. You have to go at pace of your knee. Remember.goal.is to have little to no pain to knee and not because.of pain meds
    Also remember to.ice and elevate
    Swelling prevents oxygen to injured area .
    The pace to set is yours. But i didnt move on to the WB (excluding walking) until the NWB didnt cause pain at all

    Hope that helps.

    fantastic, thanks very much... i will look to do more of this over the next months.. as i 'hopefully' lose the weight this may make this alot easier.

    I think ultimate goal would be able to do squats.. but im not holding my breath lol
  • Nini_applebum
    Nini_applebum Posts: 44 Member
    Stay positive. You never know. The mind body connection is so powerful. Good luck!!
  • tinkerbellang83
    tinkerbellang83 Posts: 9,142 Member
    obeseandy wrote: »
    did i forget to mention i coach a junior team and doing a fulltime Bachelors honors degree in software engineering, i never stop lol.

    yeah i have seen those in iceland, may have to take a trip.

    I have been making things like Penne Pasta, Pesto, Salt/Pepper/garlic with either chicken breast or meatballs.

    I have started using myfitnesspal today so lets see where this leads.

    thanks for the advice.. :smile:

    No problem, I have the same sort of problem myself, I work full time, run my own business, run a Rugby social club and am on the committee for my rowing club/training for rowing events 3 times per week. It can be hard work to balance it all out, but as you say, losing weight will also take pressure off your body and if you want to keep running around after those 5 kids and a junior team, you're going to need them :wink:

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