DesertGunR Member

+1 to this. I am in recovery for a major unknown back problem. Having a good Physical Therapist helps keep the muscles groups that need to remain loose, loose and those that need rehabilitating get the training they require. They will not only work with you but with your Doctor to get you back on your feet again. Just be…

Definitely agree. See a Doctor if you are feeling fatigued despite backing down and doing a couple rest days. If you want swap out the type of exercise as your recover just to give yourself something to do. Walking involves one of the largest set of muscle groups the body has. As it, or the whole body does, gets fit the…

@naxeea Most of the good programs that are out there are whole body ones. They include compound lifts, because that involves the most major muscles and their stabilizers. These two are the most used that I know of Strong Curves and StrongLifts 5x5 are the easiest to follow. I like StrongLifts because it can take you from…

@Ready2Rock206 That seems odd that a Doctor wouldn't refer you to a PT and to consider it a waste of time is even odder. Though, it could be that as a regular M.D. it is out of her comfort zone. My primary is a D.O. so he knows a lot more about body mechanics than any M.D. ever would. In any case check with your insurance…

@who4fan In your case sometimes compression sleeves can be a help. There are several out there, with Tommie Copper being probably the most popular. I use them for my knees and like them because of the non-slip ring they have at the top of the sleeve that prevents it from slipping down as I workout.

@Ready2Rock206 Okay, now it is time to see a physical therapist. If it is just a knee sprain it can be rehabilitated. Now, realize that it might take awhile and there will need to be a corresponding reduction in activity until the knee has regained its original stabilization capabilities. It is very similar to spraining…

@naxeea Pretty broad question. What are your goals? Cardio fitness? Strength training? A combination of both? There are a tons of programs that can be recommended for all those goals. We will all be happy to share what we do, however you will ultimately have to choose which one you enjoy and stick with for the long haul.…

@Ready2Rock206 What was the reason she gave you for the diagnosis to completely stop exercising?

Nobody here is looking down on you here. Especially not me. You asked for help and many of us have given you sound advice meant to help you meet your stated goal. Whether you listen to that advice is up to you. All of us here have been in your position or far, far worse and are trying to help you through our own…

It is good that you and your Doctor have done this blood work and that you do not have any of those problems. You are still overweight and that in and of itself is unhealthy. You recognized that on your own and made the conscience decision to do something about it. Follow the advice that I and other here have given you.…

The program is setup to provide you with success if you follow it. Do not rush, it will take time for your body to adjust to each exercise. They are all compound exercises and activate more muscles and stabilizers than you have currently used. Download the app or the spreadsheet to help you track yourself properly. I…

Patience, Patience, Patience! Be honest with yourself. You did not get to be in bad health and bad shape overnight. It is going to take at least twice that time to recover and get back into a healthy state for you and your body. Right now if you are only eating 900 your body thinks it is starving. If your body thinks it…

I understand that you feel the need to do something in order to feel like you are making some kind of gain or improvement. Since you have said that you are getting close to what you feel is your safe max without a rack. I would seriously concentrate of perfecting your form. Once you get access to a rack and start reaching…

Until you move I would stay at your current weight or just a bit lighter and just be comfortable with that for now. It is not worth the set back of an injury to try and push further. A squat rack is an absolute necessity! Good ones can be bought for $300 and up. For now just concentrate on your form so once you do have a…

In actuality what most people consider "over training" is more precisely "under resting". As you push your body most people believe that they need to keep pushing it everyday to get results or to improve. The body needs rest in order to rebuild itself. Without rest you never give your body a chance to build. In fact you…

It is a "beginners" program only if you consider a "beginners" program one that can last for years as it has modifications for 3x5, 3x3 and 1x3 plus it includes numerous additional accessory lifts into it. Then the ability to swap to two different Madcow 5x5 programs when you hit 300lb Squats and have plateaued there.…

@Calamitycazza Sounds like you have the equipment and a fair idea of what you want to accomplish. Unlike another poster here said StrongLifts 5x5 is for lifters from beginning to advanced. Check it out here stronglifts.com/5x5/. It has an app to help guide you through your workouts and progressions. If you are already…

Check out a set of Grip Masters here prohands.net/products/gripmaster.php they might be enough to exercise your hands, gain grip strength, increase dexterity and maybe relieve the pain you feel when you are lifting. Though I don't have arthritis, I do use them to maintain good dexterity for a wide ranging activities I've…

Has a personal trainer checked your form and said it is good to go? The type of shoes you wear for aerobics and those for lifting are not the same. So you made to need to swap shoes as you change from one type of exercise to another. The extra padding and lift that running and cross-training shoes provide are good for what…

The shake is an acceptable way to add protein, though I find it more enjoyable to eat the real thing (just a personal preference). Adjust your macros to add extra 0.8g-1g of protein for every pound of lean muscle mass you already have and as you gain lean muscle mass keep adding protein. Though to have the muscle you are…

Form above all else, otherwise injury will follow. Even once you have been lifting for awhile it never hurts to have a qualified trainer recheck your form from time to time. Especially as you begin to add a significant amount of weight in your progression.

@moesis You're welcome. I was taught that way many, many moons ago. By doing it that way knee, back and shoulder pain is nearly eliminated. I say nearly, because some people have preexisting conditions and/or muscle weakness that still make them difficult to do.

Check out StrongLifts 5x5 it is good for beginners all the way to advanced lifters. Once at the gym, find a trainer that is very familiar with lifting and have him/her teach you proper form for each exercise. Use them from time to time to keep an eye on your form. The 5x5 program and its app will provide all the…

Setting your diagnosis aside, you mentioned that the Doctors recommended walking in heated/warm water. While walking in water itself may not be the exercise you are looking for. There are water aerobic workouts that involve the use of weights. If you already have access to a heated pool them maybe you can incorporate one…

They are a good all around body conditioner. I know most people are not fond of them. I think that is because until they get the strength and form down to do them properly the pain doesn't seem to be worth the gain.

Knee pain in squats is usually a sign of poor form. The knees need to be directly over the toes/feet. Do not let them splay outwards or tuck inwards as you go down. Also, stopping before you get your butt below your knees and trying to go back up will put more strain on the knees. It would be a good idea to have a personal…

Your Welcome. Your skinny shiny pants will be sliding on soon I am sure. LoL.

While I am not familiar with the body beast program, if you want to lose the fat that covers your muscles you will have to eat at a deficit. To keep from losing muscle you will need to also adjust your macros. The main one will be protein. You'll have to add up to an extra .8g-1g of protein for each pound of lean muscle…

@cherriegh Your welcome. Picking up 2 sets of fractional plates to start will be a good start and a great help to you. If you need more help feel free to ask me, add me or both. Good Luck!

Ahhh the memories of burpees after burpees 100's at a time. The biggest problem I see is beginners move through the exercise at warp speed with seriously poor form. Then they try to 50 or 100 of them at a time. Until your body is used to the movement and you have good form use a moderately slow movement rhythm emphasizing…