NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[RubyCamaro]

Thanks TCAT. That is all good information. I guess it has been a year or maybe even 2 since I did any significant amount of weight training. I used to go to a class that included both cardio & weights but they changed the start time & I can't make it in time after work so I changed to classes close to where I work that are pretty much just cardio with some exercizes focused on certain muscle groups but without weights. I brought in all my weights but tried different ones to get a feel for where I was and started pretty light, just 5 lbs. I do 3 sets of 16 in 2 count movements & on some I add 3 sets of 4 count movements (stopping the movement halfway both in contaction & extension. I don't overextend movements. I'm pretty sure it was just from not doing any weight training for a long time.

Here is the next question. I hope I can explain it sufficiently. I had a broken knee in an auto accident about 25 years ago. Actually it was a large chip out of the bone as the ER doc said "right where a key tendon attaches to the bone". It was just below the knee cap. (sorry, I don't know my anatomy well enough, nor did I see the x rays so that is as good as I can describe the injury). The doc said I could have surgery immediately or see if it would heal on it's own. He explained that due to the fluid that lubricates the joints it may not heal completely & said "at any point in time for the rest of your life, it could break loose & then you would have to have surgery". I thought that a pretty tough way to put it but he made his point. Then while I was still shocky from the accident, he asked me what I wanted to do. So I asked him what he would do if it was him & he said he would probably see if it would heal without surgery. I had a long time in a hip to foot brace & long physical therapy but it healed. I occasionally feel a bit of a quick ouch in that area (not severe just a twinge) when doing cardio or just walking. I tried a variety of supports to wear while exercizing but none seemed to help or were to restrictive/uncomfortable to exercize in. I noticed female basketball players wearing bicept bands in that area of the knee & tried that & it seems to help. I find myself hating to do lunges, knee bends & standing exercizes that work upper legs & buttocks and will wimp out on these when I exercize on my own. I even avoid them in classes but will push myself a bit harder. I know this is in part psychological fearing a knee problem but also is in part that these moves hurt my muscles more than other moves. The moves do not really cause joint pain in the injury area.

I realize there will never be any guarantees for me and that the best laid plan may still not protect me from an eventual knee surgery. I remember the exercizes used to rehab my knee and probably need to go to the gym & do some of those on resistance machines. Beyond that, any suggestions? I really need & want to build muscle mass & tone in those areas.

[bossbunny]

Well I ran two miles last night in the garage but our fan broke and I got too hot and had to stop. I'm really heat sensitive, like headache and throw up heat sensitive so I'm headed out to get a new fan for the workout room.

Been taking my lunches to work from home, cooking skinnytaste.com meals (WW approved-don't do WW I just like that they are low cal and delicious) and packing it for the next day. Turkey taco chili soup for dinner tonight and lunch tomorrow, P90X Plyo on the chopping block for today.

Probably won't get to work out tomorrow or Wed bc I have a lot of studying to do for accounting. But defiantly have time to fit in a workout on Thursday.

[Dznts]

Originally Posted by badgebunny

Well I ran two miles last night in the garage but our fan broke and I got too hot and had to stop. I'm really heat sensitive, like headache and throw up heat sensitive so I'm headed out to get a new fan for the workout room.

Been taking my lunches to work from home, cooking skinnytaste.com meals (WW approved-don't do WW I just like that they are low cal and delicious) and packing it for the next day. Turkey taco chili soup for dinner tonight and lunch tomorrow, P90X Plyo on the chopping block for today.

Probably won't get to work out tomorrow or Wed bc I have a lot of studying to do for accounting. But defiantly have time to fit in a workout on Thursday.

P90x Plyometrics for me this evening as well! Looking forward to the "jump knee tucks"!

[bossbunny]

Originally Posted by Dznts

P90x Plyometrics for me this evening as well! Looking forward to the "jump knee tucks"!

P90X Plyo is my favorite!

[Dznts]

Originally Posted by badgebunny

P90X Plyo is my favorite!

it is a great intense cardio workout for sure!

[bossbunny]

Originally Posted by Dznts

it is a great intense cardio workout for sure!

If you haven't done Insanity Pure Cardio you should. That is crazy cardio!!

[Dznts]

Originally Posted by badgebunny

If you haven't done Insanity Pure Cardio you should. That is crazy cardio!!

i have insanity, but i yet to try it.. I might have to make the transition sometime soon and give it a shot!

[TCAT]

Originally Posted by RubyCamaro

Thanks TCAT. That is all good information. I guess it has been a year or maybe even 2 since I did any significant amount of weight training. I used to go to a class that included both cardio & weights but they changed the start time & I can't make it in time after work so I changed to classes close to where I work that are pretty much just cardio with some exercizes focused on certain muscle groups but without weights. I brought in all my weights but tried different ones to get a feel for where I was and started pretty light, just 5 lbs. I do 3 sets of 16 in 2 count movements & on some I add 3 sets of 4 count movements (stopping the movement halfway both in contaction & extension. I don't overextend movements. I'm pretty sure it was just from not doing any weight training for a long time.

Here is the next question. I hope I can explain it sufficiently. I had a broken knee in an auto accident about 25 years ago. Actually it was a large chip out of the bone as the ER doc said "right where a key tendon attaches to the bone". It was just below the knee cap. (sorry, I don't know my anatomy well enough, nor did I see the x rays so that is as good as I can describe the injury). The doc said I could have surgery immediately or see if it would heal on it's own. He explained that due to the fluid that lubricates the joints it may not heal completely & said "at any point in time for the rest of your life, it could break loose & then you would have to have surgery". I thought that a pretty tough way to put it but he made his point. Then while I was still shocky from the accident, he asked me what I wanted to do. So I asked him what he would do if it was him & he said he would probably see if it would heal without surgery. I had a long time in a hip to foot brace & long physical therapy but it healed. I occasionally feel a bit of a quick ouch in that area (not severe just a twinge) when doing cardio or just walking. I tried a variety of supports to wear while exercizing but none seemed to help or were to restrictive/uncomfortable to exercize in. I noticed female basketball players wearing bicept bands in that area of the knee & tried that & it seems to help. I find myself hating to do lunges, knee bends & standing exercizes that work upper legs & buttocks and will wimp out on these when I exercize on my own. I even avoid them in classes but will push myself a bit harder. I know this is in part psychological fearing a knee problem but also is in part that these moves hurt my muscles more than other moves. The moves do not really cause joint pain in the injury area.

I realize there will never be any guarantees for me and that the best laid plan may still not protect me from an eventual knee surgery. I remember the exercizes used to rehab my knee and probably need to go to the gym & do some of those on resistance machines. Beyond that, any suggestions? I really need & want to build muscle mass & tone in those areas.

You're very welcome. As for resistance training, if time allows, try to perform a full body routine of major muscle groups with 2 to 3 total working sets per muscle group (even if you use more than one exercise, that muscle will ONLY get 2-3 sets total. So, if you used only one exercise, you'll perform 2-3 sets of it. Or, you can use 3 different exercises for that muscle in the workout, but only do 1 set of each exercise for that muscle to fulfill 2-3 total working sets). We will also focus on a relatively easy (more muscular endurance rep. range, but may still provide some strength and muscle growth if the muscle is sufficiently deconditioned), yet still challenging repetition range of "15" when resistance training has been absent for awhile. For the first two weeks, use a repetition range of 15 (and rest rouughly 30-60 seconds between working the same muscle on the next set) to allow a gradual loading of the muscle, and to prepare the muscles, tendons, and ligaments, for heavier loads (lower rep. range) in the coming weeks. In this repetition range, you may feel your muscles produce a good deal of lactic acid, and should cause a burning sensation that you are probably very familiar with from exercise (byproduct of the breakdown of carbohydrate sources used for energy to perform exercise). This burning is common, and your body will eventually become more efficient in removing this waste product from the muscles, therefore raising your "threshold".

We'll recap on the workout: you'll be able to do a full body routine workout for major muscle groups, using 2-3 sets per muscle group with 15 repetitions per set, and 30-60 seconds rest (rest may have a great impact on how the muscle responds to a given load and what you are trying to accomplish. In this case it will be muscle endurance) between sets working the same muscle group. The rest does depend upon current conditioning level as well.

A great way to accomplish this workout efficiently is to work antagonist (opposing) muscle groups, and complete your working sets between them until they are complete. Example of antagonistic muscle groups are Quadriceps/Hamstrings, Biceps/Triceps, Medial Deltoids/Latissimus Dorsi, Gastrocnemius(aka calves)/Anterior Tibialis (major muscle in front part of the shin), pectoralis major (aka chest)/Rhomboids & middle Trapezius (aka middle back), Rectus Abdominus (abdominals, particularly the "6-pack")/Erector Spinae (its a major muscle in the lower back used for back extension), Hip Flexors(too many to list, haha/gluteus maximus hip extensors (however the hip flexors don't usually need much strength training because they are usually unbelievably tight especially if people sit all day long at their job, and the hip extensors are worked well in functional movements like squats, or even leg press). Keep in mind that these are major contributing muscles for these movements, as there are usually many involved in aiding the movement. Now, by rotating from one muscle group to it's opposing group, you save time, instead of just sitting there waiting 30-60 seconds before working the same muscle group for it's second set. So, you go to its opposing group, perform a set, then go back the other muscle group you just worked since it gave just enough recovery time for our goal of endurance. If you need more rest for cardiovascular purposes and can't catch your breath so-to-speak, definitely take a break. Don't overexert yourself no matter what. For example, you'll go back and forth between your Bicep curls and your Tricep extensions until you complete 2-3 sets each. Remember to always use lighter warm-up sets, 1-2 should suffice when working in this lighter rep. range. Warm-up using a light weight that is approximately 50-60% or half of the weight you are going to workout with for your working set and perform 10-15 reps. If you need a second warm-up set, use roughly 75% of your working weight and perform roughly 8-10 reps. Just remember, NEVER go to fatigue on warm-up sets. They are used to prime the muscle for heavier loads for your "working" sets (aka the sets used to accomplish our goal). You want to discontinue the set right before the "burn sensation" begins to set in. Example on a dumbbell (DB) Bicep curl warm-up: If our working weight for a DB Bicep curl is 10 pounds for 15 reps, our warm-up would roughly be 5-6 pounds for 10-15 reps (remember, not to fatigue). Then, if you need a second warm-up set (which you normally would when lifting with heavier loads that you'll be using in the coming weeks ), you'll use 75% of the working weight is roughly 7-8 pounds and perform 8-10 reps (or less if the burning sensation sets in).

Example workout: Performed on Monday & Thursday using 15 reps (or Tuesday/Saturday or any combo with 48-72 hours rest in between resistance training sessions). These are all in pairs that you'll rotate between. Each set will be taken to muscular fatigue, but ensure that technique doesn't change even on the last hard rep. Also, keep the movement fluid, and don't stop between the contraction of the shortening or lengthening of the muscle....always move.

Seated Chest Press- 15 reps X 2-3 sets
Reverse Fly Machine (middle back) 15 reps X 2-3 sets

Standing Shoulder Lateral Raise- 15 reps X 2-3 sets
Front Latissimus Pull-down- 15 reps X 2-3 sets

Seated Leg extension (for quadriceps)- 15 reps X 2-3 sets
Seated Leg Curl (this is more functional than a lying leg curl because this has the hips in a flexed position)- 15 reps X 2-3 sets
Note: I always prefer more compound functional movements like squats and leg press to get all lower body muscles moving. I would choose Squat or leg press for quads/glutes as the primary, and then follow it will some Seated Leg Curl for a few sets.

Standing DB Bicep Curls- 15 reps X 2-3 sets
Lying Tricep extension- 15 reps X 2-3 sets

Body-weight Plank (for rectus abdominus which flexes the spine-forward)- 15 reps X 2-3 sets
Body-weight Side Plank (focuses on the obliques which are much needed since we rotate on a daily basis)- 15 reps X 2-3 sets
Lying Lower Back Bridge (can be done with two feet planted on the ground to make it easier, or one leg on the ground while the other is in the air to make it more challenging. An exercise ball can be used to also increase intensity/difficulty)- 15 reps X 2-3 sets

Calve raises- 15 reps X 2-3 sets
Toe raises (for anterior tib. which isn't as common and doesn't neeeeddd to be performed if not feasible)- 15 reps X 2-3 sets

There are LOTS of different exercises to use, and these are just an example to give you an idea of the workout flow. This workout should be able to be performed under an hour especially if rotating between opposing muscle groups.

When getting back into resistance training, you want to allow the muscles and tendons (tendons take longer to recover) sufficient rest and recovery in between workouts. There should be 48-72 hours of recovery between working the SAME muscle again, and the same muscle groups can be trained 2 times per week for right now, which should be plenty when introducing resistance training back into the workout routine. Just remember to never perform resistance training for the same muscle two days in row, as it doesn't provide nearly enough recovery time for the structures being loaded. The whole goal is to provide microtrauma (muscular damage on a cellular/fibril level) to the musculature via resistance training, then let the body repair the micro-damage, so you'll become stronger not only via central nervous system (brain and spinal cord) adaptations, but also through muscular hypertrophy (muscle growth).

Okay, I had to edit this post to answer you last question about your previous knee injury. I had to go to work and am still at work, ha-ha. I'll need to edit this post a little at a time to add things when i have time at work . By the sounds of it, it's possibly you may have chipped part of the patella itself (at least that what i'm thinking by what your doctor explained), which is also knows as the knee cap. This may have affected the major tendon knows as the patellar tendon that attaches the patella to the tibia (aka shin). This specific tendon is a major contributor to the straightening the knee (known as leg extension), and it may be weaker than it should be. The stronger the muscles are surrounding the knee, the less movement you will have in the joint, and the more stable it becomes. On average, woman tend to be dominant on their quadriceps, while men tend to be hamstring dominant. When someone has more quadricep strength than they should in comparison to their hamstrings. The quadriceps extend the leg. So, if someone is very dominant on their quads, they tend to even walk, run, etc with a more extended leg upon heel strike. This is more devastating to the knee, as the joint takes more of the impact instead of the muscles be able to do their job to absorb the impact. When an individual strengthens their hamstrings to bring back a more normal strength ratio of quads to hamstrings, they will nautally tighten the hamstrings will some resistance training. So, stronger hamstrings won't allow the quadriceps to overextend, and therefore, a tiny bend in the knee during load transfer helps the muscle do its job to absord the loads endured. You may be in a little different situation, as the quads may be weak from the knee injury, and the hamstrings could be as well. Overall leg work may be of benefit for you, instead of just bringing up the strength only the weaker muscle. You definitely are aware of what you need to do since you said that you tend to somewhat shy away from leg work, but it's very important to perform especially if you want a greater chance of improving upon any discomfort that is occuring in the knee joint from the injury. Now, there is a chance that training could worsen the situation as the doctor said. However, you won't know for sure until you gradually test the waters or see a physical therapist for their opinion when they see an x-ray of the joint. In all honesty, strengthening the muscles surrounding the joint like we described should help the tendons, muscles, and bones around the knee, and they'll be able to tolerate more load without discomfort, or there may be no discomfort at all after it's strengthened. Treat your lower body work with just as much importance as any other muscle groups worked in the upper body. Lower body workouts also provide a large calorie burn, which should peak interest because that helps with any added boost in metabolism and a possible hormone response as well for muscular hypertrophy. Just try to choose exercises that don't cause much knee pain, if any if possible, and be as stable/strict as possible on technique, as well as use proper range of motion. The better strength to weight ratio you have, the less chance of injury you'll experience. This is why strong, yet lean individuals tend to have less injuries in every day life.

I hope this helps! I'll be able to type off and on to any reponse to this while I'm at work, or respond to any other post tonight when I get home from work.

[Dr. Love]

Originally Posted by Ladybugsmom

Hello everyone!
I don't really have a "resolution" to lose weight, but I am starting Zumba this week. I'm hoping my knees and shoulders can handle it... I have some genetically messed up joints.
For our local kinesiologist, I have a question: My knees have shallow patellar grooves, which can lead to instability; and in my shoulders, the acromion is curved, which has already led to rotator cuff surgery on one side. So - given these orthopedic issues, any advice on adjusting my movements to avoid problems???

zumba is so much fun. I have done it for almost two years. Make sure that the shoes you wear are not real grippy, meaning that you don't want them to be like basketball shoes and stick to the floor. Also, make sure you don't torque your knees. There are a lot of quick changes in position where you have to move the legs. If you are not careful, you will get injured. Any good instructor will give high impact moves and lesser impact moves with the same intensity - no need to jump around if you don't have to.

I have you love it and have a great time.

[bossbunny]

Originally Posted by Dznts

i have insanity, but i yet to try it.. I might have to make the transition sometime soon and give it a shot!

I did Insanity first then I did P90X and now i just kind of do a mix of everything that I like that way i dont get bored.

[2010 SSRS]

Originally Posted by badgebunny

I did Insanity first then I did P90X and now i just kind of do a mix of everything that I like that way i dont get bored.

BACON

[bossbunny]

Originally Posted by 2010 SSRS

BACON

Hi brat! Turkey bacon?

[sugar'n'spice]

Great news !

I am now at my goal weight ! I did it ! Woohoo!!!!

[RubyCamaro]

Thanks TCAT. (I didn't want to quote all that - LOL) I will have to read through it a few times so when I get home I will just print it. I don't have access to a printer up here in the mountains. Some of that I knew but definately some new information that helps. I will probably have more questions as I begin to apply your guidance. Today is my off day as I did pretty much full body yesterday (lots of time since hubby was watching football all day). I am getting ready to get in the jacuzzi to relax those muscles now. Glad to have you around here to pick your brain. I work as a mental health therapist so let me know if I can return the favor in any way.