need to get back in shape after operation and lazy attitude

[etrin]

I fractured a disk last year and had an operation on it. I was doing stretching exercises thru the winter and of course all that holiday food and no biggie I will worry later.

well not my back is fine but I have gone from 182 to 208 ouch (I am 6'2")

I do not want to go with free weights, my neuro surgeon said no, get something like a bowflex since it will cause less problems and worry about your back.

I thought ok I will get a bowflex and get back in shape.
NOW the recommendations...no not a bowflex they are overpriced junk, get a weider.
OH MAN not a weider setup, IF you get that thing together it never works right get a marcy.
at least I think he said marcy..

I need something to get back into shape and knock off the pounds.
I do not expect to do it in 3 weeks with a full time job.

I need something with quality, usefullness and it must last more than a month.

 

[SociallyChallenged]

The most important aspect of losing weight is calorie restriction. Read the fat loss sticky for more info - http://forums.anandtech.com/showthread.php?t=162171. To address your other problem: doctors will always, always tell you not to use free weights. I understand that heavy deadlifts and squats may be out of the question, but you can do many other variations like weighted dumbbell lunges and one-legged deadlifts that put very small torques on the back. Physicians automatically say "Don't touch a weight that can move on its own" because it's a liability issue. However, if you utilize correct form and avoid problematic lifts, the workouts will be healthy and less confusing than utilizing machines. On top of that, if you get a gym membership, you can do all the upper body exercises with free weights that will not strain your spine. I dislike when doctors automatically go the "don't use free weights" route because they honestly have no experience with rehab and the use of correct movements to promote better function.

 

[purbeast0]

I have 2 partially bulging discs in my lower back and have had them for about 4 years now. i did not know i had a disc issue though up until 3 years ago when I actually went to the docrots and got an MRI and what not.

that said, my doctor told me to hold off on the free weights for a while. personally i knew what i could and couldn't do that would aggrivate it. i knew deadlifts and squats were pretty much out of the picture.

every year or so i would try doing deadlifts and squats and then just realize they are too painful once i start putting any weight on (225lbs barbell). however, that did not stop me from still using free weights for chest, shoulders, biceps, triceps, and even now I do bent over barbell rows for back.

i would recommend a belt because that has really helped me out in general. i know it has been a while since i hurt my back and actually knew what was going on, but being careful with how i carry things and lift has helped TREMENDOUSLY.

i actually tried doing squats on hte smith machine randomly 3 weeks ago and i realized that those do not hurt my back at all anymore (they used to), so I am doing those now instead of the hacksquat (since my knees started to hurt as I went heavier).

so to make a long story short, you CAN use free weights with back issues, you just have to be very careful. and with the pain that you can get from doing stuff wrong, you will quickly learn what you can and cant do.

 

[SociallyChallenged]

I have 2 partially bulging discs in my lower back and have had them for about 4 years now. i did not know i had a disc issue though up until 3 years ago when I actually went to the docrots and got an MRI and what not.

that said, my doctor told me to hold off on the free weights for a while. personally i knew what i could and couldn't do that would aggrivate it. i knew deadlifts and squats were pretty much out of the picture.

every year or so i would try doing deadlifts and squats and then just realize they are too painful once i start putting any weight on (225lbs barbell). however, that did not stop me from still using free weights for chest, shoulders, biceps, triceps, and even now I do bent over barbell rows for back.

i would recommend a belt because that has really helped me out in general. i know it has been a while since i hurt my back and actually knew what was going on, but being careful with how i carry things and lift has helped TREMENDOUSLY.

i actually tried doing squats on hte smith machine randomly 3 weeks ago and i realized that those do not hurt my back at all anymore (they used to), so I am doing those now instead of the hacksquat (since my knees started to hurt as I went heavier).

so to make a long story short, you CAN use free weights with back issues, you just have to be very careful. and with the pain that you can get from doing stuff wrong, you will quickly learn what you can and cant do.

Smith machine is built for people like you and only people like you. Finally someone uses it for its created purpose. With that said, I'd utilize that and one-legged squat exercises (weighted step ups, weighted lunges, pistols, etc) because you still want to engage stabilizer muscles. The smith machine is notoriously bad at that and I'd hate to see it limit you. Stabilizers are especially important in those with injuries because if you make a wrong move and your stabilizers aren't strong enough to correct for it, you can injure yourself again. I just wanted to say keep up the good work and try to add some other exercises that utilize more proprioception and stabilization.

 

[clemsyn]

WOULD PULL UPS Help. or maybe swimming?

 

[purbeast0]

Smith machine is built for people like you and only people like you. Finally someone uses it for its created purpose. With that said, I'd utilize that and one-legged squat exercises (weighted step ups, weighted lunges, pistols, etc) because you still want to engage stabilizer muscles. The smith machine is notoriously bad at that and I'd hate to see it limit you. Stabilizers are especially important in those with injuries because if you make a wrong move and your stabilizers aren't strong enough to correct for it, you can injure yourself again. I just wanted to say keep up the good work and try to add some other exercises that utilize more proprioception and stabilization.

oh that is not ALL I do for legs heh, that is just my primary one. i also do some db lunges and have been doing stiff legged deadlifts for hammy's (which don't hurt my lumbar as long as i don't go TOO heavy).

i actually used to do weighted step ups but don't do them now, just kind of forgot about them. those were pretty tough because we went pretty high up.

do you recommend lunges AND step ups? or if just one over the other, which would be preferred?

lunges are like the most taxing leg exercise to me. i always feel like i want to throw up after i'm done my 3 sets of those. hate em hate em heh, but that must mean i'm working my legs right.

 

[SociallyChallenged]

oh that is not ALL I do for legs heh, that is just my primary one. i also do some db lunges and have been doing stiff legged deadlifts for hammy's (which don't hurt my lumbar as long as i don't go TOO heavy).

i actually used to do weighted step ups but don't do them now, just kind of forgot about them. those were pretty tough because we went pretty high up.

do you recommend lunges AND step ups? or if just one over the other, which would be preferred?

lunges are like the most taxing leg exercise to me. i always feel like i want to throw up after i'm done my 3 sets of those. hate em hate em heh, but that must mean i'm working my legs right.

I just suggest both of them for some variation. Quick/explosive step ups are great as a plyometric exercise while lunges are more geared toward general strength. I typically suggest people switch every time they're at the gym.