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I had surgery on my shoulder in december and basically ended up not doing crap for 10 weeks. Gained approximately 30 pounds and cant fit into my pants. Ive known I need to do something about it for a while, but I had an eye opening experience the other night. 1:00 AM fighting a house fire and realized that I just couldnt do it. i didnt have the stamina for it. I decided that now is the time but i really dont know where to start.
Short term. get down to 34 inch pants, increase stamina
Long term. Id like to get down to 190 (from 240) and be an overall "fit" person. Strong (which isnt an issue at this point) flexible so i can get back into MMA when Im ready and be good at the grappling part, And with good stamina.
I dont have the money for a gym right now. I have a bicycle. I cant run distances because of back pain (old compression fracture in my spine). i need to use bodyweight and my bike. Any tips would be appreciated
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Joined: Mar 2002
Central Florida
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Exercise balls (pending your back injury type) are cheap, and use your own weight for a lot of shaping. Most of it is more aerobic than building, but it's a good at-home/rainy-day thing.
Bicycling can be good pending your area and terrain, I just rarely see people losing weight from it unless they're playing rather hardcore with style/distance. Most people just improve their leg/chest strength minorly and improve their stamina.
I would look on your local craigslist...you can often pick up gym equipment for dirt cheap. Weight bench and free weights. Swimming is great excercise if you have back injury...public pool close by?
But I think you need to look into a diet as well. I dont believe in most of these fad diets. I think they are unrealistic.
Moderation is key when it comes to sugars(desserts!), carbs (pasta, bread, potatoes) and avoid fried food and prepared food, red meat..
Chicken, veggies, salads, whole grain bread, etc..are good things to eat.
Oh yeah, cut beer.
Its ok to have "bad foods" but when you are having them more than 2-3 times a week, thats not so good.
My pops is employing this method right now..he is 60 and had a 8month old pregnant belly, he looks barely 3 months pregnant now LOL If he can do it, you can. He lost 30lbs in 5wks.
Good Luck! Its not easy but its TOTALLY possible if you are dedicated...
Bicycling is a very low stress exercise for your body. It'll help build up stamina and the heavier you are, the more calories you'll burn.
Great way to use your own weight without hitting the gym is buying powerbands. It'll help strengthen/tone while upping your metabolism and heartrate. Anything like lunges, pushups, sissy squats, leg extensions...There is certain exercises you can work with. Especially if you want to focus on weight loss and get back into MMA. If you want, PM me, we can talk more over IM or phone.
I am a registered dietican/nutritionist and working on my nutritional and wellness consulting degree with personal training.
Yea, I used to have that problem. Was on the See-food diet. Whats your height and weight? And give me an example what you eat in a day? And be serious.
Sounds like you need some special equipment. FIRST UP is MAKE A TIRE SLED
Old 29-31''tire. Drill a hole on the tread put on a eye bolt and lug to keep it there. Attach 5-6foot chain and make a handle to grab onto. Put in some hefty plywood cut to fit so you can stack weights on top of tire or in tire. depending on size of tire plywood not needed they will sit nicely in the rim area. Pull backwwards and make a hanress to pull forwards. Try and go fast and do it for 100foot pulls. Good for firemen.
Second thing the prowler! it kills you and makes you strong.
Its simple really any guy who cna weld can build somethign similar basically you put weight on and push it either by the T-bar or big handles like your pushing your truck. It low impact and will make you puke if you push yourself hard enough. Or push and pull your truck in similar fashion LOL
Other then that i would get a Chin and dip station a heavy duty one and make a thick bar from some galvinized pipe for any bar lifts you wanna do. as close to 1.9inch OD works best its the size of hole on weight plates. This will improve your grip by 100times great for MMA
Any questions just ask. I got all sorts of useless fitness knowledge.
my buddy and I implemented Strongman medley training into a couple stations as their PT TIME and He got rewarded for it. I got a pat on the back LOL he a firemen i not
Quote:On 2009-03-30 15:15, JackedUp wrote:
Yea, I used to have that problem. Was on the See-food diet. Whats your height and weight? And give me an example what you eat in a day? And be serious.
Im 6'2 and 240 right now. Within the last year I have been as low as 205. I eat constantly. if I had to guesstimate 4-5000 calories/day which has always worked OK for me. I have a physically demanding job (beer delivery) and I can maintain weight while Im working. The 10 weeks off work after the surgery really killed me .When i initially started MMA training I dropped 35 pounds within a few months. I wish I could go back to MMA but 85 bucks a month is steep right now and my shoulder is not up to it
Have you gone through PT and where is your shoulder? 50%, 75%, 100%. I know you said you went to a house fire so I'm assuming your doing normal stuff with it. Are you back to working? And do you get any fruits, vegetables? Just junk food?
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He lost 30lbs in 5wks.
![[-]](images/cleancut/collapse.gif "[-]")