Hey. So let's break this up.
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Originally Posted by Kris_risk Dear All
Kindly advise.. I knocked on the doors of a gym again since my blood reports started reaching the edges of what is considered normal. Its been a couple of month and started with the usual cardio and now put on the usual scheme of training but.. |
Kudos. Whatever gets you moving, gets you to improve yourself, you're taking a step. Keep at it. Would you clarify our age, height, weight etc.? That will let me be more accurate.
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* Managed to loose 3 kilos in the first month but after that, the scale seems to be stuck. I guess I am not working hard enough but following a similar scheme as from start, training every day.
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That's a good start. But the first couple of kilos is the easiest, and is usually a mix of water weight and glycogen.
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* Perhaps it is too early but my endurance levels seems to be quite low.
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By your post it seems that you've been sedentary. You endurance will be low. Your apparent strength will be low too. And yes, it is too early.
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Fatigue catches up too quickly and neither have been able to increase the reps nor weight :(. Muscles just seems to give up and it is frustrating.
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This could be more to do with your diet and other lifestyle influences. How is your sleep? Your schedule outside of the gym? What time do you go? How do you feel before entering the gym? How's the vibe in your life, how's the vibe in your gym?
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* I am a vegetarian (not that it has much relevance by my bad cholesterol is high and good one is lower than recommended). Cant think of eating animals yet but need to beat the fatigue! Started having Whey but perhaps it has nothing to do with fighting fatigue?
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What you (don't) eat has everything to do with your health, bio markers (cholesterol, body fat levels etc.) and work capacity. Why are you a vegetarian? Eating flesh, any flesh, is the healthiest thing you can do for yourself. Whey will be absolutely necessary since you're a vegetarian.
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* I have tried to follow the postures as explained by the trainer but aches on some joints have appeared lately. Should I just ignore them (especially shoulder)?
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Please diagnose this clearly. Are the pains the kind of pains you get when you've used your musculoskeletal system after a long, long time? Or are these pains the kind of pains which happen when something has been used incorrectly. I'm assuming the former. Anyway, cardio is an impact based activity, unless you're doing just the cross trainer, and has a far higher capacity of injuring beginners than lifting weights.
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In between, I am ~6 and 74kgs now. Need to prevent myself from giving up and all your thoughts appreciated..
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Oops! Just read this. What's your age? For 6 feet, your weight is okay. Don't even bother with "weight loss". Instead you should be working to become stronger, and consequently
be more lean weight. I'd suggest for you to get a good trainer and get on a progressive overload based weight lifting schedule. Not just include, but start with axial lifts like the squat, dead lift, overhead press. Also start with zero weight and make your way up from there. But make sure you get a good trainer to teach you these basic lifts.
Now. Why should you listen to me? Well that's up to you. Haha. But this is my work. I'm a human performance professional (lol whatever that is :P ). I've studied this for more than 6 years. I'm a master trainer, qualified to create and train trainers. I do love this, and I'm going to try and be active in this thread. Not because it helps you, but because it helps me become better at what I do. Selfish.
Whatever I do say here is based in science. It is statistical fact and not opinion or "experience".
Walk. Why are walks suggested by all doctors for seemingly everyone? One, because no doctor has studied, or has been trained, or has "improving fitness" as part of their curriculum. Doctors study to cure an ailment or a pathology. So, as much as we look to doctors to keep us healthy, they aren't the most qualified people do so. They are qualified to correct if something is wrong, but they're not to improve our fitness.
Two, because walks are the least common denominators as a movement for a human being. It is something that everyone can do, but our sedentary lifestyles has actually made us think that we can't.
Now, how long has this pain lasted? Is it reducing at all, or has reduced to manageable levels? Do avoid the treadmill as it is an impact based activity, and is strenuous to the patella. If you must do cardio, go for the cross trainer, again, one the pain is under the action threshold.
As for weights, and this may sound counter intuitive for a bit, but once the pain is manageable and doesn't impede any movement, lift. Osteoarthritis is the degeneration of cartilage and bone tissue. Best protocol here would be to first stop further degeneration, and then reverse it. The second step would be to strengthen
other tissues around the affected structure so they provide a bette support structure, in this case, the quads, hamstrings, the gastrocnemius and to an extent the glutes for the patella. For both of these steps, the best course of action is using strength training with progressive overload which would make the body realise demands and take corrective action for the cartilage as well as strengthening nearby tissues and induce muscular hypertrophy.
So, you've *got* to increase demand from the knee joint, but very little bit at a time.
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Originally Posted by ontheroad Dear all, I had this recurring pain in my left knee and diagnosed with early osteoarthritis. My ortho doctor suggested not to do treadmill or any exercise which demands much from knees. He advised morning walk as exercise routine. But I don't have time both for morning walk and gym. Can someone suggest any other exercise for CV? |