Diet, Exercise and Weight loss - help!

[steveadl]

So Winston, in regards to your post above, what alternative exercises do you recommend to give the muscles a good workout, especially for those that want to add size (muscle size)?

Regards
Marty

Marty, no group of exercises are going to be perfect for everyone, you need to work with your body and find out what suits you.

Here are some alternatives to the above, but bare in mind these can have their own problems so as I said above, you have to work with your body. Also remember you don't have to go as heavy as possible at every workout. You can go heavy this week with reps of 8-10, next week go more moderate with 12-25, week after light as well but incorporate drop sets and super sets etc.

- Instead of Shoulder Press with a barbell, use dumbells. Gives you better range of motion and not locking your wrists too much.
- Flat Bench Press will often result problems like WW mentioned. Still not perfect, but other methods would be to use a slight incline bench if you still want to use a barbell, better yet use dumbells which will give you better ROM. You can also do bench on decline which again is better than flat.
- Use a lat machine instead of doing pull ups with your whole body.
- Legs - lunges do work the best for me, but I do feel them in my knees so I do them occasionally but use the Hack Squat machine, Leg Press, Leg Extensions etc. Remember that before any leg workouts though you want to warm up your knees.

There will be people that have problems with some of the above exercises as well, hence why I've stated you need to experiment and work out what's best for you.

Also Marty, to add good size, remember the key is to hit your muscles in ways that are different so they don't get into a routine otherwise they won't grow, so; change exercises, change routines, mix around muscle groups to find what works best for you (ie. don't train triceps the day before chest), change the amount of reps/sets, use supersets, drops sets, pyramid, workout more often (2 days a week aint gonna cut it), specialise etc. And if you want to add muscle mass - all the above won't get you far unless you adjust your diet up accordingly which is where most people trying to gain fall down. I always liked Arnie's line, something like - you don't work all day ploughing in the field (train) then not plant any seeds (eat).

PS Marty, in case I didn't stress that enough - eat man, EAT! Also make sure you're getting the right nutrients and supps in to you.

 

[WinstonWolfe]

So Winston, in regards to your post above, what alternative exercises do you recommend to give the muscles a good workout, especially for those that want to add size (muscle size)?

Regards
Marty

Hi Marty, I think it helps to remember the limits of biological tissue when thinking about life and exercise.

If you overuse the body or put it through ranges of motion repetitively that it didn't evolve for, then you are going to injure or wear bits down faster.

I've known hard core bodybuilders who week after week, year in year out, for over 20 years do the same 6-10 exercises. A lot of them have developed lumbar disc trauma and rotator cuff tears, and can't accept it. They think it is nothing more than temporary DOMS. Bodybuilders just seem to have this denial thing about accepting the staple exercises they have grown to believe are the Holy Grail of exercise might damage their backs.

Some of these exercises are ok if performed in moderation for otherwise healthy younger people (say under 35) who are in good shape and have a musculoskeletal system that can accommodate them.

However, they are just plain inappropriate for someone like the original poster, to start out on.

In my view, the OP would be wisest to begin a slowly graduated program of exercise bike, pool walking, and a bit of breaststroke.

His tendons, jt capsules, ligaments, cartilage, and bones will be weak and brittle due to poor blood perfusion and lack of adaptive remodelling to exercise. He has multiple issues with his endocrine and digestive and absorption system. It would be folly for him to walk in and start picking up free weights and push/pulling through full range of motion.

His tissue needs time to build denser capillary networks and for the tissue to slowly adapt to physiological movement.

As for how others might more safely build strength and mass, Steve's understands it. It's better to mix your workouts up more. put the joints through slightly different angles of motion, vary the range of motion, push, then pull, stay sensitive to what is happening in your tendons and joints, take pride in good posture, eat optimum nutrition, get the best sleep you can, be happy, have a balanced lifestyle with noble goals.

Doing all that will keep you in a good headspace and prevent you from investing too much importance in how big your chest is or biceps. I've seen so many guys sacrifice a more meaningful life just so they can put another inch on their chest or bench 100kg.

rather than going for size, consider going for optimum health, well into old age, and having the wealth to support yourself, the respect of the community, your offspring, and lots of friends.

That my friend, will make you infinitely better than not being able to lift 15kg above your ear at 50, due to a full thickness tear of supraspinatus, chronic inflammation of the sub deltoid bursa, and an inoperable SLAP lesion.

I could go into the theory behind optimum physiological range that various joints have evolved for, and the % bodyweight that various congruent joint surfaces can tolerate before cumulative damage occurs, but it's too big a topic to discuss here, and has taken me two decades of academia and clinical experience to acquire. Not easily put down in 4 paragraphs on a forum.

Just remember, as you age, what will limit your exercise tolerance first and most, will be your joints, not your muscles. Respect them.

 

[kissfan]

Wow, thank you Winston (and Steve) for the detailed replies. So much info there.

Winston, would bodyweight exercises such as pushups, chins, dips, freehand squats etc be as detrimental (to the joints) as weighted exercises over a long period?

Reading between the lines, the smarter thing to do (exercise wise) would be to do varying exercises per bodypart and perhaps don't go so heavy on the compound exercises. Does that sound right? yes... no... maybe...tick whichever applicable.

Thanks again, and apologies to the OP for getting a bit sidetracked.

Regards
Marty

 

[RumpledElf]

Does anyone on this thread know about blood pressure? My last 3 month's readings are 113/68, 124/56 and 122/45. Nurse hasn't said anything (they are more concerned about my ankles for some reason) but that bottom number keeps getting smaller ...

 

[josko]

Hi RE,

120/80 is about normal.

I found this for you:

However people with systolic and diastolic blood pressures of 120/40 and below are normal. The results were published in the journal Circulation.

http://science.kukuchew.com/tag/high-blood-pressure/

My belief was a little different however, as you know I am certainly no doctor.

Blood pressure is the pressure in the heart as it is being pumped by the arteries around your body. So it is pushed out against the walls of your arteries and the pressure is measured. The lower number in your case 40, is the pressure when your heart is at rest or inbetween beats.

Your blood pressure can change with exercising or activity and with pregnancy.

When you mention swelling around your ankles, I have a feeling that this relates to your Diastolic (Lower) Blood Pressure.

Perhaps this is why the nurses are more concerned about your ankles!

Regards JO

 

[WinstonWolfe]

Winston, would bodyweight exercises such as pushups, chins, dips, freehand squats etc be as detrimental (to the joints) as weighted exercises over a long period?

Marty, the above are compound exercises. Compound just means more than one joint is involved.

I am a big supporter of exercise against one's body weight, rather than weights, for the convenience and safety. Some provisos though for otherwise healthy people:

- full rom push ups can damage the shoulder in a similar manner to bench presses if you do too many or progress too quickly.

- chin ups (palms facing you) are better than pull ups. However, both aer hard to do if carrying extra weight or after a long spell from exercise.

- dips in particular damage the shoulder joint if done through full rom. best to do the upper 2/3 to 3/4 part of ROM. avoid dipping all the way down.

- lunges are better than squats, on the basis that if more than bodyweight is used, you'll do less damage with lunges. But best to progress resistance slowly.

I am a big believer in core strength and you'll get some flowover into the core from pushups and chins rather than bench presses and lat pull downs.

 

[josko]

Wow, thank you Winston (and Steve) for the detailed replies. So much info there.

Winston, would bodyweight exercises such as pushups, chins, dips, freehand squats etc be as detrimental (to the joints) as weighted exercises over a long period?

Reading between the lines, the smarter thing to do (exercise wise) would be to do varying exercises per bodypart and perhaps don't go so heavy on the compound exercises. Does that sound right? yes... no... maybe...tick whichever applicable.

Thanks again, and apologies to the OP for getting a bit sidetracked.

Regards
Marty

Hi Marty,

WW is such a wealth of knowledge, isn't he?

Basically - Yes.

And any exercise performed in excess can possibly lead to injury.

A classic example is poor Whitney Houston. Her vocal chords have definately seen better days.

Regards JO

 

[kissfan]

Marty, the above are compound exercises. Compound just means more than one joint is involved.

Hi WW.

Yep, point taken. I should have asked/compared weights v's bodyweight compound exercises, which you answered in the above post.

Thanks again

Cheers
Marty

 

[kissfan]

Hi Marty,

WW is such a wealth of knowledge, isn't he?

You're not wrong josko.

This forum is a great learning tool on so many subjects.

Regards
Marty

 

[RumpledElf]

When you mention swelling around your ankles, I have a feeling that this relates to your Diastolic (Lower) Blood Pressure.

Perhaps this is why the nurses are more concerned about your ankles!

They keep checking them to see if they are swollen - I think its a symptom of *high* blood pressure, which is a symptom of something horrible ... probably pre-eclampsia, but they don't tell you what it is unless you've got it so I'm guessing. I was so utterly boring in this week's checkup (obviously just because of my nice slender ankles) that they don't want me in next month, I'm being sent back in 6 weeks.

Just in time to get stabbed with Anti-D and be forced to drink oodles of glucose for that horrible challenge test I always fail. The doc gave me tips on how to cheat and pass the test this time

 

[josko]

Hi RE,

I meant the "lower" number, so the 40 which should be about 80.

Well I am glad you have nice slim ankles this week. Actually that would make sense with a higher Diastolic number this week of 68. I would be interested to know if my theory is correct.

Any Doctors out there? It makes sense when you think about it.

Such an interesting thing, the human body. I had to take my 11 yr old to a Sexual Interelative Session at school two weeks ago. (Sex-Ed). Even I was laughing!

Regards JO

 

[pennyk]

Does anyone on this thread know about blood pressure? My last 3 month's readings are 113/68, 124/56 and 122/45. Nurse hasn't said anything (they are more concerned about my ankles for some reason) but that bottom number keeps getting smaller ...

I think the concern may be in the gap btw the systolic and diastolic readings, which is getting quite significant.....

this article has some information on the 'gap' and why it is a concern....

http://www.aarp.org/health/conditio...tension-controlling-the-silent-killer-_5.html


That pulse pressure might be illuminating makes sense. Each time a heartbeat causes blood to surge, healthy blood vessels, which are elastic, give a little. This elasticity translates into a spread of 40–50 mm Hg between systolic pressure (when the blood is pushing hardest on the artery walls) and diastolic pressure (when the heart is relaxed and is not pushing blood through the arteries).

If the arteries are thick and stiff, the gap between systolic and diastolic pressure widens. Systolic pressure goes up because the arteries have lost their elasticity and the heart must push harder to force blood through. The diastolic pressure decreases because the stiffened arteries don't return to their original size as easily between heartbeats. A systolic-diastolic difference of up to 50 mm Hg is fairly normal. But a difference of 60 mm Hg or more is high and may concern some doctors.

Pen

 

[RumpledElf]

It was 45 this week and keeps getting lower not higher ...

The ankles aint changing. Actually not much is changing. I only gained 1kg this month too. I feel completely, utterly fine except being out in the sun on a 35+ day practically kills me after 5 minutes, which isn't normal and did surprise me.

Google is saying it is normal to have a fairly major blood pressure drop after 12 weeks though, and don't worry if you faint. All perfectly normal. But it did give 90/50 as a low mark and said you should be worried it if goes up not down, *especially* if you have fat ankles. Mmmmkay ...

Google also says having strange nurses examine your ankles is routine. It always spooks me having them just whip over and look under my skirt at my ankles though.

I think the nurses should give more information than Google does. Its amazing how uneducated about your own health you can be and still be alive.

 

[pennyk]

Marty, the above are compound exercises. Compound just means more than one joint is involved.

I am a big supporter of exercise against one's body weight, rather than weights, for the convenience and safety. Some provisos though for otherwise healthy people:

I think one additional issue to be aware of for obese people is that their excess body weight can sometimes mean that exercise against body weight can also be damaging, without even adding in additional weights. If you are 25 kg overweight, then exercising against body weight is a significant load to put on the joints.

I think if you are obese and plan to introduce an exercise regime, its usually best to get professional input to reduce the risk of injuries.
Pen

 

[Alex P Keaton]

I'm male, 37 years old and in the 3rd week of my weight loss journey. I have lost 3 kilos

Hi, how is it going?

I have worked hard on my mindset and have started back at weight watchers. So far I've lost 4 kg.

My reward for reaching my goal weight is property #3. I have a lot of incentive there!!

The biggest reward though for me is to be able to play sports again. My knees are f**** atm cos I'm having to carry around too much excess weight. It puts too much pressure on my joints. I hit rock bottom when I realised if I wanted to play my sport then I would have to lose the weight. So I took drastic action! I havent looked back since.




I have been doing heaps of walking. At least 2 hours everyday. Yesterday I walked a half marathon distance. The weight is falling off me.

I find it motivating to keep a running tally in my sig too! 1st goal is to lose 10 Kg by June 8.

How is everyone else going with their weight loss/management?

 

[RumpledElf]

I've gained 13kg now, my blood pressure is rising again, noone had rang to say I failed the glucose challenge so I'm just assuming I'm not diabetic, and for want of actually doing any exercise I'm getting very unfit

However I feel absolutely fine, which peeves other pregnant people no end. And in a few weeks, I get to *lose* all this weight. Hopefully its as easy as the last two times, which involved a heavy regime of sitting on my butt doing nothing other than eating and the weight just fell off. The difference this time, of course, is that I'll be 35 but at least I'll have a lot less weight to lose.

 

[dwv]

Hi, how is it going?

I have worked hard on my mindset and have started back at weight watchers. So far I've lost 4 kg.

My reward for reaching my goal weight is property #3. I have a lot of incentive there!!

The biggest reward though for me is to be able to play sports again. My knees are f**** atm cos I'm having to carry around too much excess weight. It puts too much pressure on my joints. I hit rock bottom when I realised if I wanted to play my sport then I would have to lose the weight. So I took drastic action! I havent looked back since.

I have been doing heaps of walking. At least 2 hours everyday. Yesterday I walked a half marathon distance. The weight is falling off me.

I find it motivating to keep a running tally in my sig too! 1st goal is to lose 10 Kg by June 8.

How is everyone else going with their weight loss/management?

Hi APK! Fortunately, I haven't quit . I have maintained losing between 500 grams to 1 kg each week for the past 12 weeks. I've now lost 12 kg since I started the regimen and to tell you the truth, I don't feel deprived now... it's more of the norm for me.

I did say, however, that I would consult a dietitian and a personal trainer but been too busy at work so I just relied on magazines and the internet. (sorry WW!)

Diet is still almost the same but now taking more protein during breakfast; exercise is still a stationary bike, dumbells and tennis once a week. With the dumbells, I do several sets and test a few every now and then but I'd stop when I feel that something's not right. I do the cardio and strength training alternately and I do it for an hour a day for 5-6 days a week.

With the diet, I have a cheat day or two per week. For the past 12 weeks I've been to several parties and buffet restaurants but have been able to control my portions. Everytime I feel I've eaten more that I should've, I'll do more cardio than normal the next day. That's my routine at the moment and it still seems to do the job.

Weight is now 98kg (from 110kg), waist is 39 inches (from 42/43 in). Still a long way to go though...

I went to the doctor several weeks ago and my cholesterol has gone down to 3.3 from 6.5 originally and my GGT went down to 42 from 148. Blood pressure is 70/110. I've avoided the cholesterol pills but my doctor said to come back in 6 mos time to do another one. He said he might also decide to take me off the high blood pressure pills slowly if I continue with my progress.

Reward for my self was a new DSLR camera which I posted in another thread. . IP #2 maybe next year.

 

[travelbug]

WOW!! Great info everyone. I read a few of the posts when it started then haven't looked until now.
Thanks Kim for bringing it to the fore. Great timing for me.

10 years ago (can't believe that) I went on Easy Slim (similar to Weight watches with point system). I lost 15kg. It stayed off for 5 years then slowly 10kg crept back. I kept saying I'll go on a diet but after a week I'd eat rubbish again.

Anyway my daughter gets married in October so it's now or never. I need to buy my mother of the bride dress.

After a REALLY bad day on Friday (cakes, pizza-you name it) I woke up on Saturday and decided Todays the day.

I'm not into fad diets so I took out my old Easyslim books and am following that. They recommend 5 points of bread, cereal etc 3 points of fruit (3 pieces roughly). 1 point of potato or corn, 3 of dairy, 3 of meat,fish etc. And you should have 2 1/2 cups minimum of vegetables (not potato, corn or legumes). If hungry eat as many veges as you like.

I've had a lot less than that but they say to not have too little. It's easier when I'm at home. I don't have good willpower. I've asked to be put on playground duty on Friday at morning tea (to escape the cakes etc).. My supervisor laughed when I wrote that reason for wanting to change duties.

Does anyone have Wii fit? or Wii fit+. I have Wii fit and have been doing that but can't do the cardio as most involves running. I feel really unfit at the moment. I used to go to the gym at least twice a week and walk 10k+ on Sundays but I damaged my archilles tendons and have been somewhat restricted.
I've started walking again but can't do the long bushwalks yet.

Anyway good luck everyone. I'll be game and put my figures and report how I'm going (that will give me more incentive too).

I'm nearly 5'8" and 78.5kg as of Saturday morning. I want to be under 70kg. I was 67kg after the last diet but looked a bit thin in the face I think.

Congrats DWV!!! It does get easier. I know when I first went on the diet I thought "how can I eat 3 pieces of fruit a day. Then it becomes the norm.

 

[BayView]

One of my mates from school used to own a gym in the town where we grew up.

He got right into it and started to compete in body-building comps and so forth.

When I happened to visit him at the gym one time several years ago, he had just commenced the "getting cut" phase of his training for the comps.

He was very bulked up, and had a decent layer of fat over the top of the muscles at this point.

His diet was one he had learned of from other body builders for the same phase and it went very basically like this;

Breakfast; unsweetened cereals, low fat milk, no sugar, whole grain bread toast with no butter and any topping he wanted - usually sliced banana. Unsweetened orange juice and coffee with low fat milk and one sugar.

Alternate days were poached eggs on whole grain toast with no butter, and everything else was the same.

In between brekky and lunch was fruit and/or raw veges like carrot sticks etc and nuts.

Lunch; whole meal of steamed or grilled veges and occasional tuna, fruit juice and unsweetened yoghurt.

From this point on until bed time - as much fruit and veges as he could shovel into his mouth as well as water. No dinner as a rule, but;

Dinner - two meals per week of white meat - chicken with no skin or fish, and of course; veges.

No alcohol, no junk food, and daily training sessions.

He lost 7kg's in the first week.

The good thing about this diet was he got to eat truck loads of food; he was burning off the calories due to the training.

Give it a try.

I am a firm believer in the theory of calories in versus calories out. I would suggest to keep the calorie intake up a bit, because you want the energy to keep training and exercising, but make sure you are training enough to burn 'em all off.

Last but not least; have you ever seen a fat runner, or bike rider? These two activities will do it if you do it till it hurts.

Some say swimming, but I see plenty of fat swimmers in the pool.

 

[pennyk]

I went to the doctor several weeks ago and my cholesterol has gone down to 3.3 from 6.5 originally and my GGT went down to 42 from 148. Blood pressure is 70/110. I've avoided the cholesterol pills but my doctor said to come back in 6 mos time to do another one. He said he might also decide to take me off the high blood pressure pills slowly if I continue with my progress.

Reward for my self was a new DSLR camera which I posted in another thread. . IP #2 maybe next year.

I assume you mean that your BP was 110/70...

Keep getting the dr to check your BP. I started feeling quite sick on my pills after about 3 mths... I'd lost about 8kg. My BP was getting lower and lower, but my pulse was racing. Apparently, this is a bad combination. I thought it was caused by the new pill that I'd started taking, which is quite strong.
But the Dr thought that the weight loss had started to correct my BP. He halved the dosage of my BP tablets -wow, what a difference! I never had any symptoms of High BP, but low BP was truly awful! I feel so much better now that I'm on the lower dosage. Both BP and pulse are now at much more normal levels.
Pen