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[SGTBlitz]

Hey guys, hope everyones well

Some of you may know, i injured both of my knees and have been out for about 10 months now, im getting sorted out and everything.

My problem is that as i cant skip, bodysquat (Without extereme pain), run for very long and such, i havent excercised in the past 10 months and so im putting on the pounds and ive got a belly now. What are some excercises or training regimes that can get help me lose the fat ive put on so when i go back to MA i will be slightly ready?

[Dent]

Osu!

It's all down to caloric intake vs output. My recommendation is that you heal fully, and then return to training.

Now please recommend the same to me.

Osu!

[SGTBlitz]

Originally Posted by Dent

Osu!

It's all down to caloric intake vs output. My recommendation is that you heal fully, and then return to training.

Now please recommend the same to me.

Osu!

That makes sense Dent!, although ive never really knew much about calories and such, is it possible if you could tell me more about this? or inform me upon any recources (spelling?) or books?

And i guess your injured too?, ahh i pray youll heal up nicely and get back to it as well!

[Paedde]

Google for Berardi and maybe check the Sherdog D&S FAQ out.

If you don't eat less, the extra calories you would burn in training will stay in form of a belly

Osu

[hasbeen]

swim if you can...good luck!

[Mikemok1981]

Water aerobics can be excellent as well. Very low impact but a great workout, especially if recovering from injury. My mother did them after recovering from foot surgrey and stayed in very good shape.

[Kansetsu]

Several Things you should do...

FIRST: If you have not done so, you NEED to speak to a doctor and get the proper diagnosis on what the problem is with your knees. It might be just a sprain, swollen ligaments and tendons, or it might be more severe like partial or complete tear.

Second: Considering that you did go to the doctors and you have the proper information and do not need surgery, I would first just do very slow and gentle stretches. That stretches the knee joint, quads, and hamstrings.

Third: Need to start building up the muscles around the knee joint, and strengthen the ligaments and tendons. I would recommend light (depending on the severity of the injury) Leg Presses. Go down as low as you can, hold it at the lowest, let the knee stretch and encounter some resistance, and push up. Do not explode, nor go fast! The Key is Slow, and Controlled Movements. You can also incorporate LIGHT leg extensions. This exercise is almost useless, but very useful for rehabilitation. Do several sets, (I stress LOW weights), with higher reps than normal; about 10 to 12 reps, and as it gets stronger, 15 to 20 reps.

Fourth: For cardio, do low low impact cardio. Like it's already been mentioned, Swimming is great. If you can do that, Biking. Recumbent Bike in the gym is great. Very low impact on your knees, it will burn calories, and it will also strengthen your knee joints. If recumbent bike isn't accessible, then a regular bike. Make sure you can almost do a full extension of your legs when you are setting the seat height / distance. Go as long as you can.

Fifth: Ice your knees.

Finally, Listen to your body. If it hurts too much, don't push it. At this point in time, pushing your body will do more hurt than good, but don't get that confused with good pain where you have to move through that pain to actually work the problem area.

That's about it...

[Dent]

Osu!

I echo most of what has already been written here.

And please be very careful about swimming. No breaststroke style kicking. I've had both knees under the knife, and this was a major no-no. I went for a lazy swim one night, and paid for it for days afterwards.

Thanks for the well-wishes, and I hope you will make a speedy recovery.

Osu!

[jcc]

I had/have a similar problem. Static bike is good, light on the knees (unlike running) and burns calories. Also do as much stomach work (curls, leg raises) as you can. This shouldn´t damage your knees and give them chance to heal.

[blackdog]

When i broke my leg i weighed 115 kgs

While i was healing (for damn near 2 years, bugger it!) i got up to 125 kgs

The doc told me "Lose weight through diet and exercise, or lose weight when i amputate your leg because you are too fat, your choice"

Suffice to say i got down to 105 kgs with diet and exercise....

It's all about input vs output.

I echo everything said up there ^, but in a nutshell it comes down to this -

Sweat more, Eat less.

If you are limited in the exercise you can do, you have to really watch the diet.

Do any aerobic exercise you are able to, and eat less, watch the fat intake.

If you exercise like we do (train 4-5 times aweek) and you still put on weight, guess what, you dont have a weight problem, you have a mouth problem...... you put too much in it

Bren

[Dent]

Osu!

Originally Posted by blackdog

If you exercise like we do (train 4-5 times aweek) and you still put on weight, guess what, you dont have a weight problem, you have a mouth problem...... you put too much in it

Bren

Ouch! That's a truth that hit home. Now I don't know whether I should eat less to get thinner, or train less to justify my fat.

Osu!

[SGTBlitz]

Wow, thanks a lot you guys, your wealth of wisdom has never failed me

One thing though, how would I get started on this lower calorie thing?, ive never been one to watch what i eat too much, as long as it wasnt fried chicken and chips everyday i thought it was cool lol, generally i guess i was one of those people who eat what they want and just work it off (even though i do get fat pretty easy). So what tips can you give to starting on this calorie thing?, I mean, ive just woken up and i feel like grabbing a nice fried egg sandwich but after you guys telling me about this, i see its a no-no lol, but im still a bit confused at the actual practical parts of watching my calorial intake.

OSU

[vapor]

there are websites that allow you to track your calorie intake....you would be surprised at how many calories are really in the foods you eat.

Perhaps there are recommendations on these type of sites.

I know that years ago for a health class in college, we had to keep a journal of every single item that we were putting in our mouth for a week. Then you calculated the the calories....

At the time I was working at a sandwich shop, that allowed employees to drink as much soda that you wanted while you worked.

When I kept track to how much I was really putting into my body....I was shocked. I was drinking more than half of the recommended number of calories for a day, in the soda that I drank while working a 6 hour shift!!

(worked out to the same as 10 cans of soda!!!) I had no idea!! (this is also when I had a super-charged metabolism,so I didn't show the affects....if I tried that today, it would be a nightmare!!)

Given your situation, with limited abilities to exercise until you are healed properly, one of these websites that assists you in tracking and education about calories, should prove to be a great asset.

vapor

[blackdog]

I use the software from this site CalorieKing.com.au - Australian Online Diet and weight loss club. Lose weight for good! - of course this is an aussie site.

The software has a database of a huge range of products and brands.

I type in the brand and product name, pick the serving size, enter exercise you have done etc, and it tells you if you are in surplus or not calorie wise.

Very interesting discovering just how much you put in

I imagine there would e some similar products in your local area

bren

[Dent]

Osu!

I've also done Vapor's food diary, and it can be a real wake up call regarding food. It's actually tougher than it sounds, but just the idea of having a record of some of the foods can help not eat them.

And I wish you hadn't mentioned that fried egg sandwich.

Osu!

[chen3141]

The thing about caloric intake vs. output is that I could eat less than my body burns naturally, but unless I'm working out my body is still weak. Blackdog had it right sweat more eat less. You still have to work out i order to keep your body strong and if you're concerned about weight eat less.

[Dent]

Osu!

That's part of creating the deficit though. Additional work combined with additional muscle mass will burn more calories.

A trainer designed program should help accomplish your goals.

Osu!

[SGTBlitz]

Thanks a lot guys, ive actually startedwatching what im eating, although mum keeps buying cake and chocolate like shes TRYING to make me fat lol But...

Kyokushin spirit is stronger!!! haha

thanks a lot guys

OSU

[Bloke]

Originally Posted by SGTBlitz

Thanks a lot guys, ive actually startedwatching what im eating, although mum keeps buying cake and chocolate like shes TRYING to make me fat lol But...

I think thats Mothers for you in general - at least mine is like that too.

I did Vapors idea of seeing what Calories were in the food I was eating - I was surprised but with little tweek to my diet (not much) I was able to lose some weight and even when I was injured and couldnt run - keep it off.

Try this site

Free Calorie Counter, Weight Loss Calculators, and Weight Loss Tutorial | CaloriesPerHour.com

[Dent]

Osu!

I didn't see the fried Mars bar on any of those lists. Too healthy, huh? : D

Osu!