any of y'all into working out?

[Trojan97]

Originally Posted by Muta

Here's a new and really good, comprehensive article on fat loss, and how to achieve fat loss goals. The article includes graphics and actual steps to get there.

Bodybuilding.com article

Liked the article. The one thing I didn't like was seeing "reduce fat" in the pyramid at the beginning. Plenty of beneficial fats out there that will aid in the fat loss process. I hope the next nutritional trend that the general public latches onto is learning the difference between healthy fats and unhealthy fats to lose some of the stigma against "fat". Not to mention the fact that "low fat"/"fat free" often simply means more sugar used and isn't necessarily more beneficial in the long run.

That article is a great starter for the average person starting out tho. I remember having so many of the same questions when I first started out.

[blankall]

Originally Posted by Drak

I'm back up to about 189. Not impressed with myself since my gut seems more out of shape again. I was at the sub 180 mark in December with some abs showing. I still work out pretty hard and incorporate cardio but my diet hasn't been the best - but I really got tired of maintaining a strict food diet.

I have gained some size on my legs muscle-wise over the last year from being consistent with leg days (my legs are notoriously small genetically) so I think I can say there's some muscle weight in there too. Maybe it's not as bad as I think. Arms have gone up over the last year from July 2015 at 15.25 inches to 16.

When you get my age it's an uphill battle to keep off the spare tire though. It's a full time job.

I find the trick is to make changes as subtle, and therefore as easily maintainable, as possible. A strict food diet always falls apart. The only people who can maintain that are going to be people who don't need help losing weight or staying in shape in the first place.

[polak]

So I'm single again. Time to stop being a lazy piece of crap and get my ass back to the gym.

Any places in the deep south that have 6 month memberships? They're building a gym right next door to my place that should be open by the end of the year so I don't want to be committed to another gym when that opens. It's an Anytime Fitness so I've reached out to them to see if maybe I can get a membership to another one and then transfer it over to the one they're building by my place when it's complete but I doubt it since they're independently owned.

[Esoteric]

Originally Posted by polak

So I'm single again. Time to stop being a lazy piece of crap and get my ass back to the gym.

Any places in the deep south that have 6 month memberships? They're building a gym right next door to my place that should be open by the end of the year so I don't want to be committed to another gym when that opens. It's an Anytime Fitness so I've reached out to them to see if maybe I can get a membership to another one and then transfer it over to the one they're building by my place when it's complete but I doubt it since they're independently owned.

AFAIK, Anytime Fitness memberships are good for all locations.

https://www.anytimefitness.com/membership/

[LGA]

Originally Posted by Esoteric

AFAIK, Anytime Fitness memberships are good for all locations.

https://www.anytimefitness.com/membership/

Yea, Anytime memberships can transfer from place to place. Once you are a member your key fob will work at any of the gyms. All that happens is that if you go to one gym more than another they'll make that your "home gym".

[Sr. Mints]

My thighs are a goddamn mess. I have a spinal cord injury, and deficits, or reduced feeling/numb spots in various places, and as such it's become natural to avoid using those muscles/mechanisms that are affected.

I've been riding a recumbent bike religiously, but along the line since I had back surgery last August, I've lost so much muscle mass in my thighs/butt. I can't even do one squat or get out of a chair without using my arms. I don't mean its too hard, I mean when my brain tells my legs to stand up, and they just don't respond. Or if I go into a sitting position and don't control my descent with my arms, I lose all control and just fall into the chair

Maddening. Clearly the bike isn't helping with this. Any ideas? Think swimming would help develop thigh/butt muscles?

[blankall]

Originally Posted by Sr. Mints

My thighs are a goddamn mess. I have a spinal cord injury, and deficits, or reduced feeling/numb spots in various places, and as such it's become natural to avoid using those muscles/mechanisms that are affected.

I've been riding a recumbent bike religiously, but along the line since I had back surgery last August, I've lost so much muscle mass in my thighs/butt. I can't even do one squat or get out of a chair without using my arms. I don't mean its too hard, I mean when my brain tells my legs to stand up, and they just don't respond. Or if I go into a sitting position and don't control my descent with my arms, I lose all control and just fall into the chair

Maddening. Clearly the bike isn't helping with this. Any ideas? Think swimming would help develop thigh/butt muscles?

Physio? Honestly, it sounds like you have a pretty serious injury. I wouldn't get advice for this issue on the internet. If your doctor thinks it's okay I'd go to an accredited Physiotherapist or Active Rehab specialist.

[Goodlad]

Originally Posted by Sr. Mints

My thighs are a goddamn mess. I have a spinal cord injury, and deficits, or reduced feeling/numb spots in various places, and as such it's become natural to avoid using those muscles/mechanisms that are affected.

I've been riding a recumbent bike religiously, but along the line since I had back surgery last August, I've lost so much muscle mass in my thighs/butt. I can't even do one squat or get out of a chair without using my arms. I don't mean its too hard, I mean when my brain tells my legs to stand up, and they just don't respond. Or if I go into a sitting position and don't control my descent with my arms, I lose all control and just fall into the chair

Maddening. Clearly the bike isn't helping with this. Any ideas? Think swimming would help develop thigh/butt muscles?

Swimming will definitely develop your thighs/glutes, but as Blankall alluded to it sounds like you have serious enough limitations that I'd check with a doctor before starting any serious workout routine.

[Sr. Mints]

Oh, my condition is stable, and I see doctors. About five years ago I was told that when people in my boat lose their muscle mass (I don't think that's the term I'm looking for), it’s really hard to get it back, which is what I fear has happened. Admittedly, I never actually imagined it happening to me, just to other people with similar injuries/conditions.

I’ve been having this utterly depressing conversation with my doctors for years now: in Alberta, there simply are no resources available when it comes to physiotherapy—and if there are, I haven’t found a way to access them yet. I make too much money to qualify for any assistance, but not enough to be able to afford physio at $110/session for the rest of time. So once my [laughable] Blue Cross runs out—which is capped at $500 annually—I’m kind of on my own, therapy-wise.

And it’s crazy, because AB Health will pay for me to visit doctors and specialists 75 times a year, surgical procedures/diagnostic tests/injections up the wazoo, but won’t fork out for physiotherapy, which is what I need now, 13 years after the fact.

But I digress…..

So while I’ve pretty much used up my physiotherapy budget this year already—and have made great strides strengthening my core muscles—finding effective workouts to do on my own is what I need to find. A Rowing machine was suggested to me at work today, which sounds promising on a cursorily glance.

[Drak]

Would IMS help?

[TheSutterDynasty]

Originally Posted by Sr. Mints

Oh, my condition is stable, and I see doctors. About five years ago I was told that when people in my boat lose their muscle mass (I don't think that's the term I'm looking for), it’s really hard to get it back, which is what I fear has happened. Admittedly, I never actually imagined it happening to me, just to other people with similar injuries/conditions.

I’ve been having this utterly depressing conversation with my doctors for years now: in Alberta, there simply are no resources available when it comes to physiotherapy—and if there are, I haven’t found a way to access them yet. I make too much money to qualify for any assistance, but not enough to be able to afford physio at $110/session for the rest of time. So once my [laughable] Blue Cross runs out—which is capped at $500 annually—I’m kind of on my own, therapy-wise.

And it’s crazy, because AB Health will pay for me to visit doctors and specialists 75 times a year, surgical procedures/diagnostic tests/injections up the wazoo, but won’t fork out for physiotherapy, which is what I need now, 13 years after the fact.

But I digress…..

So while I’ve pretty much used up my physiotherapy budget this year already—and have made great strides strengthening my core muscles—finding effective workouts to do on my own is what I need to find. A Rowing machine was suggested to me at work today, which sounds promising on a cursorily glance.

I don't know your circumstance or function but community accessible rehab is for higher functioning neurological or musculoskeletal conditions that require extra care than typical private physio. You will need a doctor or physio referral to it, and there is a waitlist but it is AHS funded. They will assess you to see if you are a candidate.

I don't have rave reviews for it but they treat a lot of neurological conditions.

[taco.vidal]

SM,
A few ideas.

Depending on your injury or issue, a physio should give you things that you can do at home on your. For example, strengthening exercises, stretches, rolling or other release methods, etc. This should reduce the frequency with which you need to visit the physio. Your case might require more frequent visits for manual work by the physio, but often times a physio will tell you to come come because they can bill you. A good physio should give you tools that you can use to help yourself at home. You can try asking your current physio or find another physio. All physios arent the same, some are better than others.

Your Blue Cross benefits should also have coverage for chiro, massage and even osteopath. Find a chiro that practices ART. They will do a lot of manual work similar to a physio rather than that of a typical back cracker. This should give you a few more visits in addition to your physio benefits. If where you are seeing the physio also has chiros, you likely shouldnt be charged for an assessment. You could also ask the chiro for things you can do at home.
Massage could help depending on your specific case. Ask your physio for guidance. If its a small area that needs manual work, you could do 30 or 45 min session to maximize the number of times you see the massage therapist.
You might also consider seeing an osteopath. It is kinda wacky, but some people have found it works for them. Some osteopaths are hands on and do manual work.

If the physio is using TENS as a modality, you might want to consider buying a unit yourself. Theyre quite cheap now.

EDITED to add: If you have fitness benefits or something similar that you havent used, get your physio to refer you to a trainer that works with rehab patients. Recovery really should be a team effort.

Originally Posted by Sr. Mints

Oh, my condition is stable, and I see doctors. About five years ago I was told that when people in my boat lose their muscle mass (I don't think that's the term I'm looking for), it’s really hard to get it back, which is what I fear has happened. Admittedly, I never actually imagined it happening to me, just to other people with similar injuries/conditions.

I’ve been having this utterly depressing conversation with my doctors for years now: in Alberta, there simply are no resources available when it comes to physiotherapy—and if there are, I haven’t found a way to access them yet. I make too much money to qualify for any assistance, but not enough to be able to afford physio at $110/session for the rest of time. So once my [laughable] Blue Cross runs out—which is capped at $500 annually—I’m kind of on my own, therapy-wise.

And it’s crazy, because AB Health will pay for me to visit doctors and specialists 75 times a year, surgical procedures/diagnostic tests/injections up the wazoo, but won’t fork out for physiotherapy, which is what I need now, 13 years after the fact.

But I digress…..

So while I’ve pretty much used up my physiotherapy budget this year already—and have made great strides strengthening my core muscles—finding effective workouts to do on my own is what I need to find. A Rowing machine was suggested to me at work today, which sounds promising on a cursorily glance.

[Azure]

Assuming there isn't anything structurally injured, I'd get a foam roller and start a full body routine. Especially for your thoracic spine, lower back, thighs, hips, calves and ankles.

Going to physio a few times should be able to give you a plan at least. Or look for a chiro that does ART as mentioned.

[LGA]

Hi Sr. Mints, I'm a physiotherapist and figured I'd add in some input. The suggestion to get a TENS machine is a good one, for you I'd suggest finding one that also has muscle stimulation functions. There are quite a few units that should have this combo feature. The muscle stim will help quite a bit with the recruitment of muscles, and to help stimulate the dysfunctional segments.

When you say that you are having issues with your thighs do you mean the front or back, or a combination of both? I would suggest focusing initially on a isolation exercise program to focus on redevelopment of the glutes, quads and hamstrings. Jumping into some more of the complex movements (such as squatting) can lead to development of some compensatory movements. Some of these can be perfectly functional, while others can cause you more probelms down the road. I would suggest talking to your previous physio, it sounds like you've had some good success with them already with strengthening your core, and see if they have any advice in regards to a simple hip and leg exercise program, as well as getting them to help you with setting up your stim unit if you decide to get one. I'd also check into your benefits and see if you have any coverage for any other health care professionals. There are some Chiros who will have a heavier focus on active therapy including exercise prescription and self-management techniques.

Hopefully this provides some help.

[Sr. Mints]

Thanks for your advice, folks.

I picked up a foam roller this week, and holy #### is that not fun

Not sure if I'm doing it right (YouTube overload) but it's uncomfortably painful (as opposed to just painful <?>) when I do exercises on my lower back, so I'm just sticking to my thighs. I see my physiatrist on Wednesday and plan to see about a Chiropractor referral, and guidance with regards to the foam roller.

Originally Posted by LGA

Hi Sr. Mints, I'm a physiotherapist and figured I'd add in some input. The suggestion to get a TENS machine is a good one, for you I'd suggest finding one that also has muscle stimulation functions.
(...)
When you say that you are having issues with your thighs do you mean the front or back, or a combination of both?

I think it's the back of my thighs/butt. My butt has gotten quite small, like, totally flat, and things like going up and down stairs has become more and more difficult (lack of strength when going up, horrible balance/stabilization when going down.) And yet walking on level ground is no problem at all.

Also going to run TENS machine by my doctor on Wednesday. I've never even heard of this, to be honest - which is a bit surprising that none of my medical team mentioned it.

Thanks again!

[To Be Quite Honest]

How is this tread still alive after what the creator of it did?

[nik-]

Because why not? The topic isn't tied to its creator

[To Be Quite Honest]

Originally Posted by nik-

Because why not? The topic isn't tied to its creator

It's forever stained.

[burnin_vernon]

Originally Posted by Trojan97

Liked the article. The one thing I didn't like was seeing "reduce fat" in the pyramid at the beginning. Plenty of beneficial fats out there that will aid in the fat loss process. I hope the next nutritional trend that the general public latches onto is learning the difference between healthy fats and unhealthy fats to lose some of the stigma against "fat". Not to mention the fact that "low fat"/"fat free" often simply means more sugar used and isn't necessarily more beneficial in the long run.

That article is a great starter for the average person starting out tho. I remember having so many of the same questions when I first started out.

I heard someone on a podcast say something like, "the biggest injustice to fat is that it's called fat". It really should be just considered energy.

I have been trying a ketogenic diet (without going into a keto state) 5 days a week to see how I do on it. I workout fasted daily and have done very well with this lifestyle. I have no cravings for grains but I still battle the sweet tooth. I haven't gone all-in yet but with a little more weekend discipline, I think it could be pretty sustainable.

Annnd of course my pastry chef girlfriend has brought home almond croissants. Ok, maybe a lot more weekend discipline.

[d00little]

Originally Posted by nik-

because why not? The topic isn't tied to its creator

eli5?