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Exercise strategies / recovery

Discussion in 'Living Room' started by Owlet, 8th Aug, 2016.

  1. Owlet

    Owlet Well-Known Member

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    Thanks Pinkboy for starting the BL challenge. I have a few challenges to overcome - a) bad knee (that I really need to get an MRI done on) b) DOMS c) Can be extremely exhausted in the days after exercise (although feel good at the time of doing it). These things have seen me avoid exercising in the last 12mths. Just like we can make lunches and take leftovers instead of buying our lunch each day at the café - what are strategies we can use to assist our exercise / food intake efforts? For example I have never had protein shakes - would this help?
     
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  2. inertia

    inertia Well-Known Member

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    Interested in this thread.
    I am feeling a bit defeated by my body at the moment.
    I'm an avid cyclist, but I don't have the time to do enough riding for it to drop weight off, whereas a 30 minute run a few times a week sheds the kilos in no time. Unfortunately a few niggling injuries are preventing me from running at the moment :-\

    I need to start tweaking thing to get some better habits with food and exercise...

    Cheers,
    Inertia.
     
  3. Magic

    Magic Active Member

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    Cross trainer will help with injuries and kinda imulates running. Much easier than running. I understand it's not the same as getting outside, but it's an option to stay fit when injured and time poor.
     
  4. Magic

    Magic Active Member

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    I would get that knee mri straight away.
    Protein shakes can help if you're not getting enough protein in your diet. Your diet depends on what you are trying to acheive. Loosing weight=less calorie intake than what your body requires in energy per day. More calories than what your body requires on a daily basis will make you put on weight.
    To assist excercise low impact can help, yoga, Pilates.
    I use the cross trainer these days instead of running, have bad knees and this helps as its low impact.
     
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  5. Joynz

    Joynz Well-Known Member

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    Why not walk instead of running?
     
  6. Jamie Moore

    Jamie Moore MORTGAGE BROKER - AUSTRALIA WIDE Business Member

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    Diet's a hard one - different people respond to different things.

    Personally - I listened to a guy called Mark Sisson on a podcast 8 months ago. A lot of what he said (in relation to food/exercise) made sense to me - so I tried it and haven't looked back. Long story short - I cut out sugar, simple carbs and reduced grains whilst increasing consumption of healthy fats, vegetables and moderate amount of fruits and nuts.

    Not saying it's for everyone (and I know how controversial different ways of living/eating can be) - but if you're interested in learning more check out his book The Primal Blueprint

    Cheers

    Jamie
     
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  7. sunnyskies

    sunnyskies Active Member

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    when you are fitter, do you shed fat faster?

    so can you eat more when your fitter if you sustain the same amount of excersize?
     
  8. KJB

    KJB Active Member

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    From the little I know on the subject, the more lean muscle mass you have the higher your BMR (basal metabolic rate) which means your body burns more calories. This is not to say you have to be some huge meathead, you could have lots of lean muscle in your legs if your a rider/runner for instance, in your upper body too if your a swimmer.

    I found doing different compound exercises 3-4 times a week really helped me though, to lose fat, build muscle and just feel better in general - along with a similar diet to what @Jamie Moore recommended and as they work out lots of muscles simultaneously compound lifts also works you central nervous system and cardiovascular system too. Check out www.stronglift.com its full of really good information it gets into caloric intake and energy output and other specifics
     
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  9. hammer

    hammer Well-Known Member

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    If you have the cash...maybe start investing in yourself? Get a personal trainer and they'll sort you out. Could easily be the best return on investment you ever make.
     
  10. inertia

    inertia Well-Known Member

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    ;
    Walking is not much better than running wrt the heel injury - any time on my feet is an issue. It is incredibly frustrating actually. Have seen Dr and physio, not really getting anywhere. Had an xray but it didn't show anything. I guess MRI is next.

    Cheers,
    Inertia.
     
  11. Joynz

    Joynz Well-Known Member

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    Plantar fasciitis?
     
  12. Phase2

    Phase2 Well-Known Member

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    Protein, carbs and sugars all have about 4calories/gram, fat has about 9cal/g.
    Weight-loss is going to come from managing what you do/don't eat (mostly what you don't eat).

    Protein shakes only help those in the supplement industry. In rare cases where you can't get enough protein, Nestle makes a 'pure' powder called Beneprotein, it has no added sugars or artificial sweeteners (yuck).

    What helped me the most was a change in mindset, from Brad Pilon. Basically:
    1. Don't over-complicate it. ie don't worry about how much protein/fat/sugar/carbs you are eating. Just make sure you're not over-eating calorie-wise. I fast once a week, and I use a calorie tracker to keep tabs on what I eat but I don't obsess over it.

    2. Weight-training with proper form will be more beneficial for fat loss and injury prevention than cardio..

    3. Different things work for different people. Just keep trying stuff until you find what works for you.
     
  13. inertia

    inertia Well-Known Member

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    Nah, had that previously on the other foot, then got a tear in the ligament and it fixed it :)

    This is at the back of the heel, just above the pad, and a little towards the inside.

    Cheers,
    Inertia.
     
  14. Owlet

    Owlet Well-Known Member

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    Can't run and X-trainer no good at the moment either. I thought the bike would be ok because less weight on the knee joint. I will persevere with that and walking despite the pain. Keeping movement in the one plane (less chance of lateral movement). I have had to give up basketball too.

    I thought I'd get back into resistance training and work on building muscle and see if that is successful. Did alternative upper and body exercises, a combo of machine and free weights tonight. I'll see how sore I pull up in the next two days.
    @hammer my body is the issue. A PT wouldn't necessarily be helpful at the current time because there will be genuine moments of 'I can't'. I learnt that the hard way last year when I joined Crossfit.
     
  15. hammer

    hammer Well-Known Member

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    I disagree. You just need to find the right PT. There are lots of them out there who specialise in people with pain. Ring around. I think you will be surprised.

    P.S for chrissake go get that MRI! :)
     
  16. Owlet

    Owlet Well-Known Member

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    Thanks for the encouragement - will do!

    I may need to upgrade our private health cover too.
     
  17. JenW

    JenW Well-Known Member

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    Another option for those with knee and/or feet pain is swimming. If you really hate swimming, even just walking up and down the pool is good - I know it doesn't exactly flood you with endorphins, but it keeps movement up while reducing the weight on the sore spots.
     
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  18. KJB

    KJB Active Member

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    Sorry just realised that's the not the link I meant... this is - Simple Science Fitness. Burn Fat. Build Muscle. Be Healthy.
     
  19. tobe

    tobe Well-Known Member

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    Not sure about shedding far faster, but you do eat less. Training gets your body to burn calories more efficiently, so you actually eat less when your fitter.
     
  20. pinkboy

    pinkboy Well-Known Member Premium Member

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    While I don't exactly know the science, I'd say I eat way more while in training mode than when I'm sedentary. Perhaps you're right, regarding the caloric burn efficiency though. All I know is, I have to bury in the calories, while I'm burying my legs in a hard effort!

    pinkboy