Back and geting in shape

[RadioHead84]

History:

Was never really in shape before. Never obese but always a little overweight and no muslces except for when I was a little kid..cause everyone plays sports when they are little.

Last year at June time I was 170 at 5'9" age 25. I started doing some weight lifting and light running and had even meals throughout the day and got down to 146 by sept, and was feeling pretty awesome. I got sick continually and really stressed and stopped. I am back up to 153 and haven't done weight lifting in a while.

I decided to go back to the gym about a month ago and tried to do some pull ups. My upper back had some major sharp pains which was around for a week or so, and then I didn't go back again.

Goals:

My short term goals are to be able to do 10 pull ups(something I have never done), lose the little bit of weight I have around my mid section, and gain some tone. I don't really want to be buff at this moment, just in overall good physical shape.

One day I would like to be able to do Crossfit exercises as I feel they would make me feel great both physically and mentally. I have a few friends that do it and they are in amazing shape, plus it looks like fun..in the hellish sort of way.

Problem:

My back. As this is Anandtech it shouldn't be surprising for me to say that I have sat many a hour at the computer. I have had horrible posture my entire life and I have paid the consequences. I slouch a lot while walking, and my back is often aching. I have been making a conscience effort to sit up straight all the time...which actually makes my back hurt by the end of the day. Basically I feel that my upper boyd is never really insync because my back just don't feel like it is supportive enough.

I like the idea of starting with total body workouts like squats/deadlifts/etc, but I am worried that my back will not be able to take it. Basically I am all about pushing myself to the max(I enjoy HIIT stuff), but I don't want to put myself in danger of having to sit out for a few months or never being able to do get back into it ever again.

What do you think I should do moving forward with my back? Should I use some machines made for backs first to make sure I stick to the correct range of motions before even thinking about free weights?

 

[brikis98]

Originally posted by: RadioHead84
My short term goals are to be able to do 10 pull ups(something I have never done),

This is a nice, concrete goal that you can measure progress towards and you know when you've achieved it...

Originally posted by: RadioHead84
lose the little bit of weight I have around my mid section, and gain some tone. I don't really want to be buff at this moment, just in overall good physical shape.

And these are meaningless, useless goals. In fact, remove the word "tone" from your vocabulary. It doesn't mean anything. Instead, use words like: more muscle, less muscle, more fat, less fat. Take those words, and add concrete numbers to them. "I want to reduce my bodyfat percentage to X% by date Y" or "I want to squat X pounds by date Y". These sorts of specific, measurable goals are MUCH more useful and motivating than something as vague and meaningless as "I want more tone."

A few other things to keep in mind: while you're a beginner, you'll be able to lose fat and build some muscle at the same time. Eventually, it'll become very tough to do both, so you'll have to stick with one at a time and alternate (bulk/cut cycles). And you can't lose weight just around your mid section or any other specific body part. You'll lose weight wherever your body chooses to lose it from, which is typically a fairly even weight loss all over the body. As determined by your genetics, some parts of the body will lose fat faster than others, but there's not much you can do about it. Check out the fat loss sticky for more info on losing weight.

Originally posted by: RadioHead84
One day I would like to be able to do Crossfit exercises as I feel they would make me feel great both physically and mentally. I have a few friends that do it and they are in amazing shape, plus it looks like fun..in the hellish sort of way.

Crossfit is awesome. If you want to do it, then get going! Just remember that every single workout is VERY scalable. Check out the Start Here page on the CF mainsite for some general guidance followed by the CF FAQ. Finally, take a look at the Crossfit BrandX Forum which posts a scaled version of every single CF workout. Seriously, there are grandmas doing scaled CF workouts, so if you start VERY slowly & gradually, you'll do fine. For example, if a workout has muscle-ups in it and you can't do them, the typical sub is 3 pull-ups and 3 dips for each muscle-up. Can't do that? Do 1 pull-up and 1 dip instead. Still too much? Do assisted pull-ups (with bands or a gravitron) and push-ups. Still too hard? Try jumping pull-ups and push-ups on your knees. And so on. Each and every exercise and workout can be scaled in this way to your individual abilities. Over time, you'll get more fit and inch your way closer to doing the workouts as Rx'd.

If you can get your butt over to an actual CF affiliate, they'll take care of you and teach you how to do everything properly and safely. If there isn't one in your area, and you have no real experience with weight lifting, then things are a bit trickier. In that case, I highly recommend picking up a copy of Starting Strength (and the complementary DVD). It is far and away the best resource I've seen for teaching yourself all the basic barbell lifts. It also explains why you should do strength training, why use free weights, which exercises tend to be the most effective and lays out a notoriously effective beginner's routine. Do the routine for a few months and you'll develop a great base of strength & technique that you can use anywhere, including Crossfit.

Originally posted by: RadioHead84
My back. As this is Anandtech it shouldn't be surprising for me to say that I have sat many a hour at the computer. I have had horrible posture my entire life and I have paid the consequences. I slouch a lot while walking, and my back is often aching. I have been making a conscience effort to sit up straight all the time...which actually makes my back hurt by the end of the day. Basically I feel that my upper boyd is never really insync because my back just don't feel like it is supportive enough.

I like the idea of starting with total body workouts like squats/deadlifts/etc, but I am worried that my back will not be able to take it. Basically I am all about pushing myself to the max(I enjoy HIIT stuff), but I don't want to put myself in danger of having to sit out for a few months or never being able to do get back into it ever again.

What do you think I should do moving forward with my back? Should I use some machines made for backs first to make sure I stick to the correct range of motions before even thinking about free weights?

If you have an actual back problem, such as scoliosis or something, go see a doctor or chiropractor about it. Perhaps there is PT or something you can do to help out.

If you just slouch, have band posture and a weak back, then exercises that strengthen the back are exactly what you need. However, they key is that you MUST start VERY light and increase the difficulty gradually. For example, air squats (squats w/ no weight) would be an appropriate starting point. Only when you can maintain proper form on those do you move on to weighted squats. Deadlifts you could start with the bare bar and progress very slowly upwards. Keeping the weight light will prevent injury, but constantly working on your form and challenging yourself will help you build the necessary strength & technique. Some flexibility and mobility exercises on the side (or even as your starting point) would also be a great idea. Check out my lower back pain thread for more info.

 

[Deeko]

Originally posted by: brikis98

Originally posted by: RadioHead84
lose the little bit of weight I have around my mid section, and gain some tone. I don't really want to be buff at this moment, just in overall good physical shape.

And these are meaningless, useless goals. In fact, remove the word "tone" from your vocabulary. It doesn't mean anything. Instead, use words like: more muscle, less muscle, more fat, less fat. Take those words, and add concrete numbers to them. "I want to reduce my bodyfat percentage to X% by date Y" or "I want to squat X pounds by date Y". These sorts of specific, measurable goals are MUCH more useful and motivating than something as vague and meaningless as "I want more tone."

A few other things to keep in mind: while you're a beginner, you'll be able to lose fat and build some muscle at the same time. Eventually, it'll become very tough to do both, so you'll have to stick with one at a time and alternate (bulk/cut cycles). And you can't lose weight just around your mid section or any other specific body part. You'll lose weight wherever your body chooses to lose it from, which is typically a fairly even weight loss all over the body. As determined by your genetics, some parts of the body will lose fat faster than others, but there's not much you can do about it. Check out the fat loss sticky for more info on losing weight.

While your content is correct, your summary is a little asinine. Those goals are what he wants to achieve. Are they measurable, and directly achievable? No. Is it what he is trying to do? Yes. They are far from meaningless. And while the way people think you achieve "tone" is generally incorrect, it is still an actual 'condition'.

 

[RadioHead84]

Originally posted by: brikis98

Originally posted by: RadioHead84
My short term goals are to be able to do 10 pull ups(something I have never done),

This is a nice, concrete goal that you can measure progress towards and you know when you've achieved it...

Originally posted by: RadioHead84
lose the little bit of weight I have around my mid section, and gain some tone. I don't really want to be buff at this moment, just in overall good physical shape.

And these are meaningless, useless goals. In fact, remove the word "tone" from your vocabulary. It doesn't mean anything. Instead, use words like: more muscle, less muscle, more fat, less fat. Take those words, and add concrete numbers to them. "I want to reduce my bodyfat percentage to X% by date Y" or "I want to squat X pounds by date Y". These sorts of specific, measurable goals are MUCH more useful and motivating than something as vague and meaningless as "I want more tone."

A few other things to keep in mind: while you're a beginner, you'll be able to lose fat and build some muscle at the same time. Eventually, it'll become very tough to do both, so you'll have to stick with one at a time and alternate (bulk/cut cycles). And you can't lose weight just around your mid section or any other specific body part. You'll lose weight wherever your body chooses to lose it from, which is typically a fairly even weight loss all over the body. As determined by your genetics, some parts of the body will lose fat faster than others, but there's not much you can do about it. Check out the fat loss sticky for more info on losing weight.

Originally posted by: RadioHead84
One day I would like to be able to do Crossfit exercises as I feel they would make me feel great both physically and mentally. I have a few friends that do it and they are in amazing shape, plus it looks like fun..in the hellish sort of way.

Crossfit is awesome. If you want to do it, then get going! Just remember that every single workout is VERY scalable. Check out the Start Here page on the CF mainsite for some general guidance followed by the CF FAQ. Finally, take a look at the Crossfit BrandX Forum which posts a scaled version of every single CF workout. Seriously, there are grandmas doing scaled CF workouts, so if you start VERY slowly & gradually, you'll do fine. For example, if a workout has muscle-ups in it and you can't do them, the typical sub is 3 pull-ups and 3 dips for each muscle-up. Can't do that? Do 1 pull-up and 1 dip instead. Still too much? Do assisted pull-ups (with bands or a gravitron) and push-ups. Still too hard? Try jumping pull-ups and push-ups on your knees. And so on. Each and every exercise and workout can be scaled in this way to your individual abilities. Over time, you'll get more fit and inch your way closer to doing the workouts as Rx'd.

If you can get your butt over to an actual CF affiliate, they'll take care of you and teach you how to do everything properly and safely. If there isn't one in your area, and you have no real experience with weight lifting, then things are a bit trickier. In that case, I highly recommend picking up a copy of Starting Strength (and the complementary DVD). It is far and away the best resource I've seen for teaching yourself all the basic barbell lifts. It also explains why you should do strength training, why use free weights, which exercises tend to be the most effective and lays out a notoriously effective beginner's routine. Do the routine for a few months and you'll develop a great base of strength & technique that you can use anywhere, including Crossfit.

Originally posted by: RadioHead84
My back. As this is Anandtech it shouldn't be surprising for me to say that I have sat many a hour at the computer. I have had horrible posture my entire life and I have paid the consequences. I slouch a lot while walking, and my back is often aching. I have been making a conscience effort to sit up straight all the time...which actually makes my back hurt by the end of the day. Basically I feel that my upper boyd is never really insync because my back just don't feel like it is supportive enough.

I like the idea of starting with total body workouts like squats/deadlifts/etc, but I am worried that my back will not be able to take it. Basically I am all about pushing myself to the max(I enjoy HIIT stuff), but I don't want to put myself in danger of having to sit out for a few months or never being able to do get back into it ever again.

What do you think I should do moving forward with my back? Should I use some machines made for backs first to make sure I stick to the correct range of motions before even thinking about free weights?

If you have an actual back problem, such as scoliosis or something, go see a doctor or chiropractor about it. Perhaps there is PT or something you can do to help out.

If you just slouch, have band posture and a weak back, then exercises that strengthen the back are exactly what you need. However, they key is that you MUST start VERY light and increase the difficulty gradually. For example, air squats (squats w/ no weight) would be an appropriate starting point. Only when you can maintain proper form on those do you move on to weighted squats. Deadlifts you could start with the bare bar and progress very slowly upwards. Keeping the weight light will prevent injury, but constantly working on your form and challenging yourself will help you build the necessary strength & technique. Some flexibility and mobility exercises on the side (or even as your starting point) would also be a great idea. Check out my lower back pain thread for more info.

Thanks for the quick and very full reply. I am actually making an appointment with a Chiropractor, but I have also heard that most of them have no idea what they are talking about.


When I posted, I new that saying I wanted more tone was a bad idea lol, but I also don't know exactly what my goals should be for pounds lost/body mass should be reasonably.

 

[brikis98]

Originally posted by: Deeko

Originally posted by: brikis98

Originally posted by: RadioHead84
lose the little bit of weight I have around my mid section, and gain some tone. I don't really want to be buff at this moment, just in overall good physical shape.

And these are meaningless, useless goals. In fact, remove the word "tone" from your vocabulary. It doesn't mean anything. Instead, use words like: more muscle, less muscle, more fat, less fat. Take those words, and add concrete numbers to them. "I want to reduce my bodyfat percentage to X% by date Y" or "I want to squat X pounds by date Y". These sorts of specific, measurable goals are MUCH more useful and motivating than something as vague and meaningless as "I want more tone."

A few other things to keep in mind: while you're a beginner, you'll be able to lose fat and build some muscle at the same time. Eventually, it'll become very tough to do both, so you'll have to stick with one at a time and alternate (bulk/cut cycles). And you can't lose weight just around your mid section or any other specific body part. You'll lose weight wherever your body chooses to lose it from, which is typically a fairly even weight loss all over the body. As determined by your genetics, some parts of the body will lose fat faster than others, but there's not much you can do about it. Check out the fat loss sticky for more info on losing weight.

While your content is correct, your summary is a little asinine. Those goals are what he wants to achieve. Are they measurable, and directly achievable? No. Is it what he is trying to do? Yes. They are far from meaningless. And while the way people think you achieve "tone" is generally incorrect, it is still an actual 'condition'.

I think my point was pretty clear and not intended to be insulting or asinine: goals like "tone" and "buff" can be encompassed in much more concrete, measurable terms. Using these more exacting definitions makes it much easier to design a diet/exercise plan, as it's easy to decide on a plan to reach a certain squat number or body fat percentage, but much less clear what to do to become "buff". Moreover, laying things out in discrete pieces reveals that some goals, such as "tone" consist of multiple steps that may be difficult to do at the same time: losing fat and gaining muscle mass. And having exact numbers to work with lets you see exactly how far you have to go, what progress you've made so far and when you've succeeded. You can't exactly say "I'm 33% of the way to being buff." And in my experience, realistic, specific goals provide MUCH better motivation. Your workouts become a personal challenge. You're driven to hit some specific number rather than aimlessly working away until you have enough "tone". You can hold yourself accountable if you're failing to reach a certain bf% level, or congratulate yourself when you've achieved some lift numbers. I obviously understand what the OP is driving at with those terms, but compared to the alternative, they really are useless and meaningless.

 

[Deeko]

I disagree that they're useless and meaningless - of course better, more defined goals are better. But to tell someone their goals are meaningless - when in fact they have plenty of meaning, just not a meaning that you approve of - is not very helpful.

 

[SociallyChallenged]

Originally posted by: RadioHead84
Thanks for the quick and very full reply. I am actually making an appointment with a Chiropractor, but I have also heard that most of them have no idea what they are talking about.


When I posted, I new that saying I wanted more tone was a bad idea lol, but I also don't know exactly what my goals should be for pounds lost/body mass should be reasonably.

If it ends up that your posture is bad mainly due to your lack of muscle tone (this is the correct use for tone, meaning rigidity), then you can change that by strengthening the weak side of your body. Often times, people have a forward slouch because they don't use their back very often. Including back exercises such as rows, pullups, power clean, deadlifts, squats, etc, will help with this problem a great deal. Even if you actually do have something wrong with your back such as scoliosis or spondylolithesis, you can help correct it with these exercises. Hope it all turns out well and good.

 

[RadioHead84]

Thanks for the replies. Turns out there is a crossfit gym that has opened up 30 mins away which I didn't think was there until recently. I am going to make an appointment and stop by to check it out. I also made an appointment with a doctor to check out my back but it won't be until May 1st which is a long way away...which leaves me to think if I should wait until the the appointment to start, or just go and get some advice from the crossfit place which will show me how to do things correclty without hurting my back.

I did have scholiosis when I was a kid, but they followed and it wasn't a big curve so apparently it wasn't a big deal as I was never taken back to the doctor.

 

[RadioHead84]

So yesterday I stopped by my local kind of Crossfit gym. I am very sore today but its mostly a good type of sore. I am still worried about my back thought. The workout just consisted of burpees, wall balls, and squats, so nothing that really strained the back a whole lot. What I am worried about is when I would start to do the olympic lifting or pull up exercises that my back would get owned.

Has ayone had any good experience with a chriropractor? I want to start this workout right away the the soonest I could get was the may 1st like I said. I could get a chriropractor appointment much faster.

I am thinking even if I go to the doctor they are just going to say tat i just have weak back muscles because I don't really have any debilitating pain or anything.

What you all think?

 

[brikis98]

Originally posted by: RadioHead84
So yesterday I stopped by my local kind of Crossfit gym. I am very sore today but its mostly a good type of sore. I am still worried about my back thought. The workout just consisted of burpees, wall balls, and squats, so nothing that really strained the back a whole lot. What I am worried about is when I would start to do the olympic lifting or pull up exercises that my back would get owned.

Congrats on checking out CF. Prepare yourself for a whole lot more soreness

Originally posted by: RadioHead84
Has ayone had any good experience with a chriropractor? I want to start this workout right away the the soonest I could get was the may 1st like I said. I could get a chriropractor appointment much faster.

I've had good experiences with two different chiropractors when I had an actual injury. Is your back actually injured or are you just paranoid that you have bad posture and a weak back? Because the former will benefit from treatment/therapy while the latter will benefit from (properly structured) exercise to strengthen your back - ie, Crossfit.

Originally posted by: RadioHead84
I am thinking even if I go to the doctor they are just going to say tat i just have weak back muscles because I don't really have any debilitating pain or anything.

What you all think?

Did you mention this to the folks at the CF gym? Have you tried an exercises to strengthen your back? Are you doing any of the flexibility or mobility stuff I linked earlier?