Posted: 1/26/2007 5:21:21 PM EDT
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Well, heres the plan. I am 24 years old. 185lbs. Last year I was off of work for about 2 months with migraines every third or so day. I didn't have much activity at all, as I was in bed most of the time wishing I was dead. By the time they had me figured out, I was at 235lbs. It was the most I have ever weighed. Well, I started to watch what I eat, Ate a lot of salads and cut out the soda, drank more water. I dropped like 45lbs without increasing my activity (ie not working out). I am at a point now, where I eat "normally" and I am stable at about 185-190ish for many weeks now. I'd like to start working out, increase my fat loss and gain some muscle. I am 6'4.5 so I am not too bad for my height, I'd just like to tone up. I don't have much muscle mass at all. I am thinking about doing some form of alternating some HIIT and weights. Is this a good idea? I get so hung up on trying to find the absolute best thing, and it often discourages me and I think its not going to make a difference. I know it will make a difference as I am not doing anything now. Its just hard to talk myself into it at times. A couple catches... First of all, I work 12 hour days with some days off in between. Will I have same effect if I do three days of HIIT and three days of weights? or should I alternate every day? Catch #2... I have hypermobility syndrome, which means, basically I can't do squats, I can't "max out" and I have to be extremely careful as not to dislocate my joints. (I dislocated my should by raising my arm to quickly and it required surgery to repair a torn labrum) Basically free weights are out. Catch #3 Knees are already junk, (see above) so my cardio will probably have to be on a bike indoors in the winter and outside in the summer. Catch #4 Funds are tight, as is time. I can't be spending a ton of money and hours of time at this point in my life. I was thinking about picking up a cheap walmart special excersise bike, and maybe one of those Weider total gym knock offs. I realize they are cheap, and if I enjoy it I will plan to upgrade. Any suggestions? While trying to lose weight and gain muscle, should I just throw my scale away? Maybe take a picture in the mirror once a week to see results? My goal is to go shirtless and proud this summer and be proud. Is this a realistic goal? Also, is there anything I can do to increase my pull ups without doing them? I can only do about 4 as it stands now. Again, they are kind of dangerous for me to do... I have a feeling I am really going to enjoy the "buzz" from working out. Physical activity makes me feel so good, I just need to start. Any and all suggestions are welcome. |
| I was going to let someone more educated than me chime in, but here goes. I think your safest bet would to run your plan past either a physical therapist or a doctor, preferabbly a doctor that specializes with athletes. If it is safe enough to do pullups, google the grease the grove technique, thought up by some Russian guy whos name I cant remember. Ive yet to use that method but have read great things about it. |
This has to be the first time Im totally stumped with a work out question. Go over to bodybuilding.com and ask there. Its like the ARFCOM of the work out world. Someone can probably can help you. Im sorry I cant help. 
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| High intesity training may work to get you into shape but I dont think it will help you lose weight. I trained for a marathon and one month all I got in was 3 days a week. They were intense and I saw gains but I kinda noticed I was putting some weight on. I think you need at least 4 days a week of cardio to really see the weight come off. I work 12 hour midnight shifts. I try to run on everyday off. then at least once a week hopefully twice sometimes I wake up at 3pm and go out for a quick 30 minute run, Come home cook dinner and shower then head to work to be there at 1900. That 30 minutes of exercise really help me get thru a 3 or 4 day stretch of 12 hours shift. That I dont always feel like I am just working and sleeping. |
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Heh, you may win a prize for stumping the experts :) You can make surprising gains with HIIT 3 days a week and weights. But first a question:
I don't understand what the above means, so I'll ignore it for now :) First, your cardio program. Make sure your doctor clears you for doing HIIT, and build up the intensity. If you haven't done HIIT before, you'll be amazed at the results ... it melts fat away better than "long slow distance" aerobic exercise, and most importantly, HIIT is unlike aerobics in that HIIT does not melt your muscles away or encourage the conversion of fast-twitch to slow-twitch fibers. An exercise bike will work fine; I find a full-body elliptical machine (the kind with arm levers) works me even better. Vary your routines so your body doesn't adapt. Remember, the key is short but intense ... not counting your 5 minute warmup and cooldown, you'll be doing HIIT from 4 minutes (tabatas) to maybe 15 minutes max. Since tabatas are so short, I sometimes even use them as a "finisher" after my strength/power workouts. It causes me physical pain and nausea to say this, but if you can't do freeweights, I guess you're onto machines. Can you do bodyweight exercises? |
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Sorry for the confusion... I guess I just think it would be easier for me to work out on my days off of work rather than get up earlier than I already do... Normally around 4:30 on day shift. Right now I work 2 days, have off 2 days, work 3 days, have off 2 days, work 2 days, have 3 days off. Confused yet?  I do two weeks of day shift, then two weeks of night shift. HIIT seems to be highly debated, but I know it will help, considering I am doing nothing right now. Maybe I will start with some HIIT and then phase in the weights later on. What did you mean by "bodyweight" exercises? Like push-ups? I do have 2 leaky valves in my heart, but the doc said its not a big deal and I just need to get an ECG every 3-5 years. |
Ive given it alot of thought to this and I dont know how to go about this safely without you poping out your joints. Im sorry but I cant help. I dont know enough about your condition to give you good info on how to go about you lifting weights. sorry |
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This pisses me off, I join a gun forum and there are 2 things that I know about here 1 is working out, 2 is computers and I have posted in both areas in 1 24 hour period. Alright I will tell you what you need to do and how to get to where you want to be. First of all your frame of mind has to change, like right now. Stop thinking about what you CANT do and start thinking what you CAN do. Lifting WTs is not for you right now but that doesnt mean that you wont be able to do it later. So lets think here what can you do. Work outs have to be low impact, cost affective with good results. First , just sitting on the bike gets old, you can only watch American Flyers so many times. Go to your local pool (YMCA etc) get a old pair of running shoes get in the water and you can do some interval training. You will see serious runners do this with a belt that helps them float. They will sprint for 30 seconds and rest 15 seconds like 10 times through. Or they will run and keep in mind they are in dee water so the impact is very low, but the demand on your body is very high. They also have these water work out classes, watch what they do, they will do leg work outs and upper body work outs and its not that easy. Get in try it out, adjust your work outs to your needs. The second part of this is stretch cords. Cords are great for strengthening the muscles around the joints and you will also be able to do so many different work outs with them, Tri's, Bi's, Chest, Back, Shoulders, Squats. Again very low impact and very cheap. The cords come in colors that represent resistance. Remember you are trying to build not break so start slow. Abs, self explanitory. Make sure you do them and make sure you hit all the areas. If you need examples let me know, I am also sure Remman knows as well. Stretching, very cheap, very low impact and probably the best thing for you. I dont know about you but I have been more sore from stretching than any work out I have done. You can stretch while watching TV, sitting in traffic, in the office but something about your schedule tells me you work in EMS. Well, if I can think of anything else I will let you know. If you need a work out dont hesitate to ask. If this has sparrked any ideas from anyone else please add. |