Fixing my posture, and getting some balance! [Forum Archive]

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Fixing my posture, and getting some balance!

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Posted by: Bakerboy

How is the rest of your program going Mike? I haven't been around so fill me in. Are you still playing basketball? What's your current program look like? Are you still motivated? How is your core stability coming along?

Posted by: Bakerboy

Don't leave us hanging. What's up Mike?

Posted by: mike456

Quote:

Originally Posted by Bakerboy

How is the rest of your program going Mike? I haven't been around so fill me in. Are you still playing basketball? What's your current program look like? Are you still motivated? How is your core stability coming along?

Yea I am still playing ball. I am currently just trying to build some strength, balance, and rolling/stretching and most importantly lose weight. My knees are still fucked up, but the good news is that I am finally going to see an orthopedist/sports physician about it, really excited about that, maybe he can help me fix my posture, and stop the knee pain. Ofcourse I am still motivated. I am about 235lbs right now, the doctor says I will be good at 200, so that shouldn't be too hard. Losing weight is the most important thing right now.

thanks for stopping in

Posted by: mike456

alright I was wrong I am not 235 I just got weighed I am 245

, the holidays fucked me up, time to get serious, I want to be a an athletic kid in 6 months.

I got to be consistent with being active everyday, and sticking to a good diet should be easy.
I am going to write a program today, it will be focused on externally rotating my femurs, fixing my APT (core work), and gaining stability, and fixing the upper body posture also.

it is pretty sad that I have been a member here since february and I have 2000 posts on advising people what to do, and I am still a fat, weak guy that can't do a proper bw squat. I guess I have the weakest mind on this site.

ok that helped, time to do work. I am comitted to fitness...

Happy new year

Posted by: mike456

I am working out, but I am to lazy to post it, once I get more organized I will start posting it...
I basically do chair squats (I don't know why but this is not improving

), planks, bird-dogs, and I been working on bracing (I do this during school too while I am walking down the hall or just in class, lol kids must think I am crazy because I kind of shake when I put all my effort into it hehe)

and for upper body I just do rows, pull-ups, push-ups, military presses, and yes I will admit it curls and extensions

I find when I brace my core, my posture looks better, so my core is probably the problem.

I been stretching my TFL, Hip Flexors, and pecs/anterior delt... Gave up on stretching my lower back, because I get pain after trying to stretch it...

how do you guys remember your workout to post it? do you write it down in between sets, or do you just remember it in your head?

Posted by: Bakerboy

Don't beat yourself up too much, Mike. Look at it this way, you have come a long way since your first post, we all have. You are more educated about what you need to tackle your health problems- through diet and training.
Just look at what has improved and decide what is and isn't working. It still sounds like your diet/ eating habits is the toughest part. I think that because you eat at school and it doesn't sound like you have a ton of great healthy options food wise makes it tough. But there must be a way to work around that. Most of us on this site do our own grocery shopping so we can pick healthier options. Have you tried bulgarian squats. That might help you with regular squats.
Talk to P or Cow about it.

Posted by: mike456

Quote:

Originally Posted by Bakerboy

Don't beat yourself up too much, Mike. Look at it this way, you have come a long way since your first post, we all have. You are more educated about what you need to tackle your health problems- through diet and training.
Just look at what has improved and decide what is and isn't working. It still sounds like your diet/ eating habits is the toughest part. I think that because you eat at school and it doesn't sound like you have a ton of great healthy options food wise makes it tough. But there must be a way to work around that. Most of us on this site do our own grocery shopping so we can pick healthier options. Have you tried bulgarian squats. That might help you with regular squats.
Talk to P or Cow about it.

Thanks

lol, I am very, very, very far away from doing a bw bulgarian squat

Posted by: Squaggleboggin

Hey, Mike.

I was about 235 and dropped down to 185 within the last year or two. The easiest things I can tell you about diet are the following:

-Make every meal a good meal. If, every single time you eat, you decide to make the meal a healthy one, you'll never go wrong. That means no pop, fast food, processed food, etc - you know what to avoid, so start doing it!
-Replace whatever you're drinking with water. It's probably one of the easiest ways to cut calories.
-Try not to sleep at a friend's house or have them over too often. This may sound stupid, but all my friends have the worst diets I've ever seen. And when I'm a guest at someone else's house, I don't want to be a burden and say something like, "Actually, if you could make whole wheat pasta, that'd be great. If you need to buy some for me, then so be it." You get the picture.
-See if you can do your own shopping. Completely ignore everything except what you bought.
-Keep reviewing and researching your knowledge of diet and nutrition. It'll serve you well.

When I first started I was in pretty sad shape. Just take baby steps, man. I started with DB squats and military presses and curls. I had no idea what I was doing. And now I'm doing overhead Bulgarian squats (yes, you heard me right), Turkish get ups, farmer's walks, and a lot of other exercises that are just plain awesome. Please don't hesitate to stop in my journal for ideas, post questions there, or PM me with anything you want to talk about. I think we're right around the same age, so I may be able to offer some extra insight if you need it.

Good luck.

Posted by: assassin

I read your goals at the first page .....buy a skip rope , jumping rope will help you lose weight , Gain balance and many other benefits ,even if you can't at the begining but keep trying....good luck

Posted by: mike456

alright time to start posting again! my APT has gotten alot better, and now I just need to externally rotate my femur, thanks to cowpimp I know what to stretch, and today I just figured out how to temporarily externally rotate my femur...

here us what I did yesterday
stretched calves, hip flexors, groind, and TFL/it band
and I did side lying abductions, clamshells, glute bridges, RDLs, Box Squats, and alittle upperody work. I finally have hope that my knees are going to be alright. Plus I am going to an ortopedist this monday about my knees! so I am pretty pumped. Can't wait to be walking, running, and playing sports pain free!

My main goals right now are to externally rotate my femur, and strengthen my core. I been working on bracing and planks alot lately, and I notice the difference in my posture, and performance.

TY so much IM!

Posted by: mike456

wow I am pissed. Went to the orthopedist, and the only thing he does is take an x-ray, and than he tells me there is nothing wrong with my knees. I try to explain to him that when I am standing all the pressure is on the inside of my feet, and the dumbass says that it is normal. the x-ray clearly showed that my femur and tibiae were not lined up properly. What a joke and a waste of time/money.

Posted by: RobT

Mike, You are a hot mess.

It took you several years to get where you are. Be real. To make life style changes, it is going to take a few years to see the results ...consistency is KEY. To have those changes stay a part of your life...that is an every day thing not and over night radical body change.

Seriously, I have some advise worth every penny you paid for it.

Pick a lane. What I mean by this is slow down a bit. Weight loss is not a diet. Diets only teach your body to store calories when they are coming in, in fact making your fat cells develop a greater ability to store more fat and hold on to them when you reduce calories. (So your body uses the muscle gains for calories first, then incoming fuel, THEN stored fat) and you are right back where you began, but More Fat than you were before. This is part of our survival mechanism. Natural and healthy actually.

Think about what you like to eat. Eat it in moderation and eat no more than 2000 to 2500 calories or units of energy a day. It really is that simple. Now, if you have goals like gaining muscle mass, or losing fat then you have to adjust your diet...but for now...get balanced with your eating. Lots of fiber, fruit, veggies and meat. LOTS of water, reduce junk food and bad fats .. Increase olive oil and flaxseed oils, etc... Research. Take the time to intergrate those habits. IT takes 3 weeks to learn a new habit and have it stick and 5 weeks to see any change from those habits.
I use a free program from fitday.com to record what I eat and get an idea of what has calories in it and such. It adds a perspective.

Second, you are going through all kinds of fitness routines because you have pain. Pain means you are doing too much, or not doing it in a way that is good for your body. STOP. Slow it down. To achieve true fitness, you must have a balanced body, mind and emotions because everything is interconnected. Perhaps, you are doing the right weight lifting program but you are lifting to much, perhaps doing 4 hours of game playing is to much over night, remember you said your knee hurt after that, and then you went on and did your leg program a few pages back. What do you expect from your body. It is going to HURT! Your body is telling you something is wrong…pain is the feedback. Lack of pain is feedback, start recording it.

Your knee problems and aches can very well be caused to something called myofasical pain. In a nutshell is it when "knots" develop in the muscle and as a result they shorten. Think of your muscles like rubber bands and a tied knot then try to pull it to its original length…cannot do it. NO amount of streching will release them; in fact it often makes the pain worse. You need to learn how to message them, respect them, and care for them. You are still growing until you are 25. Because your body is still developing it needs lots of care, good food. The bonus is that you can train your still growing body. Study nutrition, several hours of reading rather than a tv show or a video game is time well invested, and not overwhelming. You wont miss the time on the video game for example.

A very cheap book, which deals with this kind of issue, is called
"The Trigger Point Therapy Workbook, by Clair Davies". It will help you learn about your body and how to care for it through muscle message and trigger point release.

There is a great yoga program on the market from a guy called John Baptiste called Journey into Power. Power Vinyasa Yoga. There are three videos. One for new people and each video increase in skills.. I found it on ebay for 3 bucks, the first video and I did it for 3 days a week at first for a few weeks, then 4 times a week and so on Gradual increases because of my injuries and to develope a habit...but I made a plan put it on the wall for 3 months..I made my own structure then all I had to do was follow my own advise....

Most people think yoga is for women..And dismiss it, but the fact is that it may be the perfect thing for you. It will teach you have to properly breath AND move; it will stretch you and condition you at the same time. It will make you sweat and it will help you learn to listen to your body. Just FYI, it is a form of martial arts in the East, depending on the discipline.

I came back from 5 years of inactivity because of an injury and 60 lbs heaver. I went from a 36 waist which is great for my body type to a 46 waist. A large shirt to a 3x.

I started with yoga, drank more water, and started to substitue changes in my eating habits slowly. Life style changes, remember no diets. I got more flexable and motivated.

I have moved back into weights slowly, starting at 20 lbs, yes that is all..and small amounts of cardio ( 15 minutes on low on the stationary bike)…slow gradual, consistent change. Life style changes and the changes in my body are small but profound... and I know that they will stay for the rest of my life.

I am in a size 40now, and a 2x shirt ...not much increase in weights beacuse I want to learn perfect form first, but I increased cardio, and still do yoga. I have a shirt that I want to fit into by summer, my reward..see...got to play with you mind because that it your biggest block to change.

Point is, If I can do this later on in life. YOU can do this, you just need structure.

You can do this! Slow down. Journal EVERYTHING, every work out, diet changes, how you feel each day, post it where you will read it, give your self realistic GOALS each week, reward yourself. Graph it, And above all else be kind to the body you live with and in.

!!Great advise from all the people who have added to this thread. I have learned lots!!

Posted by: mike456

trying to lose weight again, I don't care about muscle anymore... just wanna be healthy (But I am still going to be lifting weights) maybe a high rep range like 15 reps or something just to help me lose fat/increase cardio. With the diet I am just going to try to eat as much fresh fruits/vegetables as possible, I am not gonna have a high protein intake, maybe 60g a day. I am gonna be eating a shitload of beans also, and I am going to stay away from any saturated fat, because I am 16 and already getting chest pain, I have high cholesterol, and I think I am a know-it-all when it comes to health, but I am the most unhealthy person I have seen at my age. Gonna be playin basketball also to increase cardio. I still get a little knee pain but its nothing serious and I can play through it. So thats it, I just wanna be healthy, shouldn't be to hard, right?

(PS: I can't do a squat for shit anymore)

Posted by: DOMS

You should stick with high weight, low volume, workouts when you're cutting. That helps to prevent loss of muscle.

Also, you should post your diet in Diet & Nutrition to make sure that there aren't any serious flaws that may hold you back from your goal of weight loss.

Good luck, man!

Posted by: Malley

I like what DOMS saiud but you could also go with something like

Strength
Bench-3x5
Rows3x5

Matabolic Work
Incline-2x15
Pullups/pulldowns-2x15

And so on. Keeping strength and muscle while actually adding some metabolic work.

Posted by: Bakerboy

Mike. You are a strong guy- just remember that- you can do this. Not to sound like an info commercial but it doesn't matter about yesterday- put all your disapointments of the past behind and move forward.

I think exercise wise you know what works and what doesn't. I would just say keep it simple and do movements that you enjoy so that you will be consistent. Maybe set some simple goals and when you achieve and then when you do scratch them out. Build on your successes not your failures.

You should post your new goals and program in the training section too.

Posted by: Malley

BB-Can you put all of that together and stick on the back of a t-shirt, I want to buy 50!

Posted by: mike456

I just got a new scale (weightwatchers 27 bucks) and I weigh 243lbs, this is a good thing because in the past I have weighed 250+ and I was shorter, and had less muscle than I have now, everyone I see that I haven't seen in years, says "You got huge, and you lost weight" (I got alot taller, I am 6'3" now) but I am still very fat. Maybe the scale will help keep me motivated

I think I will be in good shape at 200, Can't wait, lol.

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