Trouble with Weight

[takoayako]

When I was a junior in high school, 2006, I was the proposed starting pitcher for my softball team.

Three weeks before we were allowed to practice on the field (legally as a team) I completely tore my ACL in my left leg in half and also went with it was my meniscus. That happened in late Jan of 2006.

My parents, coaches, and team mates begged me to not go to the doctor. The reasons still leaves me baffled to this day. As my knee got to be so swollen that I couldn't wear jeans and my ability to walk was almost nothing...

When Feb came around I sucked it up and went to the hospital myself. I was to receive immediate treatment and had surgery two days later. Since the school did not take me to the trainer or the hospital immediately, they had to pay for my therapy. From Feb-August I was in intense therapy, but when I left, I was told not to do anything hard on my knees as it can take 1-10 yrs to finally heal.

It's been over three years since my surgery and I'm getting aggravated at the 40lbs I have put on during that time (I must say it's been terribly, terribly hard to keep off.) I needed help on how to start back on an exercise routine. I went from being able to run 5 miles without breathing hard to now, I can barely run a mile in under 10 minutes. This is very upsetting for me.

I just wanted to get ideas on what people generally do to start getting into a routine... I've been an athlete since I was in 2nd grade and for the life of me, cannot think of a way to be consistent with a routine. I will be moving to Provo, Utah in 12 days...I don't know if that makes any difference in the type or exercising I can do versus East TN.....

Sorry that this was looooooooooooooong! But I felt that if I told the whole thing that it might be easier to understand why I couldn't do much in the three year span and to show that I probably have weak muscles now....

[Dravin]

Swimming is fairly low impact, its also good exercise. If you are willing to spend the money an investment in a facility with a pool might be worth it. Alternatively I prefer biking to walking, its much easier on the joints, particularly when overweight, I recommend a nice recumbent style exercise bike. Of course I'm one of those people that likes to exercise (for the most part) inside, then you don't have nasty weather tempting you to just sleep in.

Though I suppose that's more what to do and now how to get started doing it. I think you just have to bite the bullet and force yourself to do it, after a little while it'll become habit. Just find the right time in your schedule (make it if you have to). I can't think of any tricks But to get out and do it, even spending money on a gym thinking, "If I pay for it, I'll use it." or exercise equipment doesn't seem to work all that well, if the host of unused memberships and treadmills gathering dust are any indication.

The only possible thing I can think of as some sort of practical advice is to start relativly easy, if you wake up in the morning feeling you've failed if you don't run 5 miles every morning you'll probably give up, however a nice 20 or 30 minute walk in the morning can get you in the habit of getting up when you do and doing something when you do so. The same thing can be applied to swimming or biking or what have you, make sure your beginning goals are reasonable and ramp up as the situation starts to call for. Walking a mile or two every morning even at a stately pace is worth the 'lost' morning runs to get something established.

Also, I hear an exercise journal is useful, helps you push yourself just a little bit further each time. I just do some (minor) weight lifting so I just keep track of it by trying to get an extra rep or what have you in there every other day, if running is your bailiwick 5 seconds faster could be your goal. I suppose I'm rambling, everything above boiled down amounts to:

1. Start with attainable goals, be happy when you reach them even if they are less than what you could have done before.
2. Make it a habit.
3. Ramp it up, but keep it attainable.

[Jbs2763]

i have major hip and knee issues, about the only thing i can do that don't hurt is swimming

[FairChild]

Does any one want to make a support group for food and exercise? I just started with TOPS. It's a beginning.

[JoshDwellington]

Hey OP,

totally understand you, b/c I have personally suffered a LOT of injuries !
Knee included of course

As for the weight, it isn't too bad.

First thing to correct is : nutrition
No one can out-train a crappy diet, unless you exercise 15hours a week...
Check with a specialist, you can look up for some basic information on google before your visit :
Velocitiy diet, atkins diet, palumbo diet, then ask you doctor what would suit you best.

Second thing : exercise
Honestly, the best way to change your body quickly is through weight training.
You said you were moving to Provo, there are quite a lot of gyms there.

I know swimming is good, but weight training with a good coach can yield better results faster.

Josh

Originally Posted by FairChild

Does any one want to make a support group for food and exercise? I just started with TOPS. It's a beginning.

could you tell us more ? never heard of tops

[lestertheemt]

Swimming is great!!!! However IF you are not swimmer it can be difficult and frustrating to get a decent work out. Water Aerobics and Water Exercise (yes there is a difference) might be a great place to start....and trust me they are a work out!!
I would also second what Josh said about wt. training.
Drink lots and lots and lots of water!!!!! Watch what you eat and keep a food diary.

I wish you the best, because I've been there and it is possible to come back!! I just did my first 5K!!!

[FairChild]

I went to my regular Monday night TOPS meeting and lost 5 pounds this week. I have done a good job in my food journal and drinking more plain water this past week. I feel as if I should be proud of myself.

[Maxel]

Good job, FairChild! Keep up the good work!

[pam]

Originally Posted by FairChild

I went to my regular Monday night TOPS meeting and lost 5 pounds this week. I have done a good job in my food journal and drinking more plain water this past week. I feel as if I should be proud of myself.

That is so awesome Fair. Keep it up...You can do it.

[bmy-]

Swim, diet in a healthy manner (calories are NOT bad), and lift fairly heavy weights (increase metabolism). With the rehab you went through.. your leg should be healed. I would test the waters bit by bit.. and when you feel comfortable again -- implement intense cardio (sprints, etc)

It's just me.. but I would personally recommend something like this.. my girlfriend was on a similar plan and lost about 5 lbs without paying strict attention to diet.

3 times a week (for 8 weeks, then 5 days off):

(A, B, A.. and so on. You'll do workout A twice one week.. and then once the second week, and so on.)

A: 'Heavy' (5x6) Squats, Abs (planks, leg lifts, hanging leg raises), Standing DB Shoulder Press (5x6) and about 10 minutes of stretching. Rest 60-90 seconds in between sets.

B: Rows (5x6) [machine is alright], Stiff-legged deadlifts (5x6), Lat-pulldowns (5x6)

A: 'Heavy' (5x6) Squats, Abs (planks, leg lifts, hanging leg raises), Standing DB Shoulder Press (5x6) and about 10 minutes of stretching. Rest 60-90 seconds in between sets.

After 8 weeks and your 5 day rest (Limit physical activity)..

6 days a week:
30 pullups
60 pushups
Abs (leg lifts, planks, crunches)

Spread it out over the day.. do 10 pullups an hour, etc. You can find some pretty cheap pullup bars that you can stash in a closet at your local stores. I saw an article on this website and it really got me looking at implementing 'high frequency' workouts after a strength phase..

Just some advice. It was as much for me as it was for you