GOT Fitness LOG

[pbeyer]

Since injuring my back, I've read a bit on a guy called Stuart McGill. He's a Canadian back expert that most of the NFL guys get sent too. He explains that crunches and **** ups cause disk damage. It's not difficult to find his thoughts on the subject using google. Planking is probably the way forward.

I haven't read his second book on back health and performance, I'm still on the first book that deals with rehabilitation.

I have looked a lot into this as well. Haven't heard of the author you are referring to, but in my findings I've found that if you are over strengthen your top half and your core without working your torso those injuries and disk issues become more prevalent.

I've injured my back twice before as well, and would recommend doing straight leg dead lifts to buildup the strengt in your lower back while strengt hung your to avoid those issues. (Advice intended for pats van, not you maddison. It's obviously a personal preference as well!!! )

Similar arguments with leg strength workouts (non explosive) IIRC.

 

[maddison]

sorry mate, ketogenic ?

talk to me, I'm all ears

Your body either burns glycogen for fuel (carb source) or ketones (fat source). When you wake up in the morning your body and brain are using ketones for energy, for example.

You can flip your body over to burning ketones for fuel within a week to ten days, two weeks if you're unlucky. Ketogenic diets are good for fat loss, nerve damage/ repair, epilepsy, depression, and possibly different type I'd autism. Some organs function better on ketones. Alzheimer's and dementia sufferers benefit from a ketogenic diet, and it pretty much cures type 2 diabetes, so long as you keep eating that way.

 

[maddison]

I have looked a lot into this as well. Haven't heard of the author you are referring to, but in my findings I've found that if you are over strengthen your top half and your core without working your torso those injuries and disk issues become more prevalent.

I've injured my back twice before as well, and would recommend doing straight leg dead lifts to buildup the strengt in your lower back while strengt hung your to avoid those issues. (Advice intended for pats van, not you maddison. It's obviously a personal preference as well!!! )

Similar arguments with leg strength workouts (non explosive) IIRC.

Here's a good article quoting McGill:

http://www.thedailybeast.com/newswe...op-doing-sit-ups-why-crunches-don-t-work.html

The disk injury wasn't strength related. It happened through excessive sitting, work related.

 

[pbeyer]

Here's a good article quoting McGill:

http://www.thedailybeast.com/newswe...op-doing-sit-ups-why-crunches-don-t-work.html

The disk injury wasn't strength related. It happened through excessive sitting, work related.

Ahh yeah. I've had a structural issue as well as muscle issues. I'll definitely give this a look over though. For me I vary my core workout so not to be continuously be straining my back, but by strengthing it as well wit lower back strength exercises I haven't had any issues. Swiss ball is great as well because it relieves a lot of the stresses on your back while doing crunches.

 

[Pat's Van]

good advice from every1 here much appreciated

thanks to pbeyer for the core exercises and advice

and Madds for the nutrition, but what's good stuff for a ketogenic diet mate ?

I'm pretty much on my greens and fish already

 

[pbeyer]

good advice from every1 here much appreciated

thanks to pbeyer for the core exercises and advice

and Madds for the nutrition, but what's good stuff for a ketogenic diet mate ?

I'm pretty much on my greens and fish already

Cheers mate, best of luck

 

[maddison]

Ahh yeah. I've had a structural issue as well as muscle issues. I'll definitely give this a look over though. For me I vary my core workout so not to be continuously be straining my back, but by strengthing it as well wit lower back strength exercises I haven't had any issues. Swiss ball is great as well because it relieves a lot of the stresses on your back while doing crunches.

I use the Swiss ball everyday

I never got anything from crunches or sit uos strength wise. Although now I'm wishing I'd never done any

Side bends with a dumbell were good, I'd stop on 65's though, anything heavier and it would feel iffy. Typically squatting was enough for my core strength, although for a short stint I did wide leg sit ups in the power rack for my hip flexors. Good exercise for strength, but gets a bit silky after a few months trying to hold 20 plates with short arms lol.

 

[maddison]

good advice from every1 here much appreciated

thanks to pbeyer for the core exercises and advice

and Madds for the nutrition, but what's good stuff for a ketogenic diet mate ?

I'm pretty much on my greens and fish already

I'll PM you a book or two now. I'm like a librarian tonight lol.

 

[pbeyer]

I use the Swiss ball everyday

I never got anything from crunches or sit uos strength wise. Although now I'm wishing I'd never done any

Side bends with a dumbell were good, I'd stop on 65's though, anything heavier and it would feel iffy. Typically squatting was enough for my core strength, although for a short stint I did wide leg sit ups in the power rack for my hip flexors. Good exercise for strength, but gets a bit silky after a few months trying to hold 20 plates with short arms lol.

Swiss ball, planks, hanging leg raises, side bends (I go with 45's normally, prefer the plate to the dumbbell), Russian twists and then just sit-ups on the hanging feet rack.

Read that quick article, can definitely see the argument there, might ween myself off of those hanging sit-ups and stick with more planks and add leg lifts.

Thanks for the advice and the books.

 

[maddison]

Swiss ball, planks, hanging leg raises, side bends (I go with 45's normally, prefer the plate to the dumbbell), Russian twists and then just sit-ups on the hanging feet rack.

Read that quick article, can definitely see the argument there, might ween myself off of those hanging sit-ups and stick with more planks and add leg lifts.

Thanks for the advice and the books.

Just nices you're American, Kilos not pounds.

Red Sox fan?

 

[pbeyer]

Just nices you're American, Kilos not pounds.

Red Sox fan?

Hahaha didnt even think about kilos vs pounds here. Good catch.

I get tickets every once in awhile and go out to the game, I live 1.5-2 miles from Fenway so it's convenient. Don't avidly follow them tough.

You follow baseball or any other American sports?

 

[SteKelly]

Started the gym! Arms and upper body are killing me which is good news.
Really looking to just get my stamina up to be honest.
Do you think I could go Wednesdays, Fridays, Saturday and Sunday? that is not over doing it surely.
Then Monday, Tuesday and Thursday I could just rest?
Maybe thursdays I could just go for a slow jog or use a tredmill at home.

Advice would be appreciated. Don't want to go the gym for 6months and then realise it's been a waste as my timetable is just s***

 

[pbeyer]

Started the gym! Arms and upper body are killing me which is good news.
Really looking to just get my stamina up to be honest.
Do you think I could go Wednesdays, Fridays, Saturday and Sunday? that is not over doing it surely.
Then Monday, Tuesday and Thursday I could just rest?
Maybe thursdays I could just go for a slow jog or use a tredmill at home.

Advice would be appreciated. Don't want to go the gym for 6months and then realise it's been a waste as my timetable is just s***

The way that has worked really for me has been to go 4-5 times a week working a different group of the body each day. Here is mine:

Sunday: chest (triceps get worked in this as well, never work your chest the day after you do triceps)
Monday: arms (biceps, triceps, forearms)
Tuesday: back
Wednesday: rest
Thursday: legs
Friday: shoulders
Saturday: rest

DO NOT SKIP LEG DAYS

You can also add legs workout onto any of the other group (wouldn't suggest it on back days) if you have more time one day and don't want to get to the gym on another day.

I would not suggest doing full body workouts 4-5 times a week if you are gonna be super intense with your workouts as you will not get as good a workout with proper rest of each muscle group.

You can also group your workouts, here is an example.

Sunday: chest and tris
Monday: back and bis
Tuesday: shoulders and legs
Wednesday: rest
Thursday: chest and tris
Friday: back and bis
Saturday: shoulders and legs
Sunday: rest

This requires you to spend more time at the gym each day and you can also incorporate rest days whenever you want as long as you get at least one of each of those groups in a week (results will be slower with more rest days)

Also add core workouts to the end of each of your days of working out. Not just like 3 sets of 10 crunches either, try doing a variety of workouts for your core. Start and Finish your workout with stretching.

What sort of workouts have you been doing??

 

[Mikey_Fitzgerald]

Just been doing cardio past week as trying to slim down

Do my core work (push ups, squats and sit ups) followed by some stretches

I then just run on the treadmill. Started at just doing 10 minutes and have got all the way up to 23 minutes now. Going to keep doing cardio till I get down to around 90 KG and then I'll start doing weights again.

 

[Mikey_Fitzgerald]

Alright mate, I'm thinking of doing some Pilates on a Saturday morning when the kid footy season finishes. I know it's good for your core but is there a lot of stretching and flexibility too.

Whoops, sorry for not replying to you mate, really rude of me. Totally missed your question

Lot's of stretching mate yeah. Found it was great for my back and my neck. There's different levels you can do. The best thing is just to do whatever stretches you can. Don't try too much too soon or you can hurt yourself.

It is great though, I feel like a new man after a session