menatarms
On my way to a better body
Posts: 92
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Post by menatarms on May 19, 2005 7:03:15 GMT -5
Hey my fellow hulks.
by today it will have been 2 weeks since I last weight trained. I sprained my knee 3 weeks ago, and last week i fractured it again, can't walk, can't do gym etc. Plus doc wan't me to rest for another 2 weeks at least.
I don't wanna become a fat tard, i want harder/larger peks, abs and biceps.
When im back in action, how should i begin again? I am clueless..
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menatarms
On my way to a better body
Posts: 92
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Post by menatarms on May 19, 2005 7:04:50 GMT -5
Need advice on the following problems, how to solve:
1. flabby belly
2. excess skin on biceps with a bit of fat
3. flabby thighs
4. flab on chest.
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irx
Fitness Noob
Posts: 230
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Post by irx on May 19, 2005 8:00:39 GMT -5
you cannot spot reduce. that means cardio. and more cardio. along with a good caloric-resistricted diet. basically, you'll be losing fat. we call this ''cutting''. you don't tone muscles, take note, you cut down on fat and make then look more defined, where the skin pulls over the muscle and there is no fat underneth the skin. not toning. you do cardio and lose fat for 'toning.
but you leg is screwed, so i have no idea, elliptical maybe? i doubt you will be able to run much.
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Post by jonathan on May 19, 2005 8:48:12 GMT -5
Only one thing. Regain full function and mobility in your knee first.
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Post by Greentea on May 19, 2005 11:04:08 GMT -5
During rehab times , Weight training and cardiovasular exercise will inevitably stop . Since you cannot perform and exercise for this period , you have to consume less than what you eat previous time . While food choice must be wise .
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Post by ~Xc@libuR~ on May 19, 2005 20:17:17 GMT -5
hi... i really agree to all the above advice given...
i had a badly strained right shoulder ligament before... it took me abt 6~8 mths to fully recover from it...n during that period because i did not... i repeat.. did not consume less and be careful over my choice of food... i gained an incredible 10kg... i have since worked all that 10kg away... BUT my point is... like wat Greentea pointed out... u need to be careful with what u eat during this period of down time... try ur best to maintain at least ur bodyweight with a proper sensible diet... i know the bodyfat % might go up... but its inevitable since u will not be able to do any cardio with your injury...
take care Dude... make sure u make a full recovery before hitting the gym again...
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hermanchauw
Fitness Noob
gymnastics coach, capoeirista, physiotherapy student
Posts: 165
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Post by hermanchauw on May 20, 2005 3:49:29 GMT -5
As what other experts have said, train around the injury. Train the bodyparts that are not affected. Everything in your upper body can be trained. You know what to do.
And are u in a knee cast/immobiliser or something like that? If yes, you have to be diligent to do some silly exercises to keep the lower limb muscles working while the injury is healing.
If you are on partial weight bearing, then u must practice walking.
If u are on non-weight bearing, then u must do exercises to target the hip muscles and ankle muscles. Do leg raises in all directions. Do ankle movements in all directions. You can add resistance by using ankle weights and/or resistance bands. Reps and set combo is usual: low reps for strength. This is important to prevent muscle wasting and deconditioning. Also to prevent joint stiffness and contractures. This is no joke. I have seen people getting this kind of unneccessary complications in the hospitals.
Isometric contractions of the quads and hamstrings and other muscles around the knee can also be used if it causes no pain. Irradiation helps here. Just tighten up everything in your body.
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