redfx

I need some advice.

First off, let me explain my story.

I've been fat all my life.

I'm 6 feet tall and 2 years ago, I weighed 260 lbs. With the help of a female friend back then, I started heavily working out and dieting.

I build my own diet from things I read. My basic rooteen was to workout 7 days a week doing intense cardio for an hour each day. Then 3 times a week doing heavy weight lifting. Then the 4 days I wasn't lifting, I was doing 30 minute stomach excersises.

With this method, I lost a pound a day. Sometimes 2 pounds a day. Towards the end though, it became a pound every two days.

In 3 months I lost 55 pounds. and I built allot of muscle and looked very lean.

My diet just cut out all cheeses and complex carbs.

Basically, I didn't eat pasta's, breads, etc. I mainly ate beans and other vegatables. Once a week I ate grilled chicken breats and also some whole weat bread.

Now my dilema. I went into a really depresive mood beginning of this year when my girl left me. It hurt me allot and I used food as medicine. Unfortunately, I'm back to 260 lbs now.

Here's my problem... a month ago, while walking outside, I saw an old women who fell (don't worry, she was ok, just tired). She was very very hefty and I helped her up (mostly lifted her) and I hurt my back. Its not my back per se... its the portion above my right buttcheak and bellow my lowerback. It aches allot when I lift something otherwise, its not that bad.

Now that I'm back to my former self and ready to loose the excess weight once more, what are some "safe" excersises I can do? I mean I can't do crazy cardio like I used to because my back lower back hurts when doing heavy cardio.

I know the main reason why I lost weight previously was because of the cardio work I was doing.

I can limit the lifting so it doesn't put preasure on my lower back, but what are some good semi intense cardio workouts that don't put preasure on the lower back?

david

First, sorry to hear about what has happened.

I would first start by seeing a doctor and having your back re-examined before you start up your routine.

1) Based on your workout regimen, although it appears to be very sound, I would cut back on the cardio sessions to 4 to 5 days per week.

Try doing cardio exercises like the recumbent bike for back support for a split while working weights that same day.

For Example:

- 20 mins Re. Bike
- Workout supporting the back ie benches and nautilus machines (until your back is better)
- 15 mins re bike

As for the continuation thereafter your back is a 100%, do your cardio either in a split or at the end of your workout.

20 mins of Cardio
Workout
20 mins + 5 min cool down

Or, 45 mins after your workout