Weight Loss after a back operation
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« on: January 17, 2018, 12:18:18 pm »

Hi,
I had a back operation about 10 years ago now - the day Michael Jackson died actually. For a number of years after my weight was average for my height - then I stopped smoking.....
I put on about 20 kgs over about 3 years.
Because I had the operation, my doctor told me not to do pushups or situps. Apart from low impact exercise such as walking, can anyone recommend an exercise regime to help reduce my belly?
I'm dieting, and have lost a few kgs, but the belly fat persists.
Thanks
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« Reply #1 on: January 17, 2018, 12:51:47 pm »

There are a few things you can do, the first two that come to mind are Cycling & Swimming. They are going to be low impact and still help you burn calories. Then you also have rowing but that one depends on your back. The final one I would suggest is strength training, I would recommend getting yourself a personal trainer for this one as they will be able to show you the exercises you should be doing with this.

90% of Weight loss is diet, no amount of exercise will combat poor diet. I always say Abs are made in the kitchen. Some personal trainers may also be able to help with this but If you need me to I can post my diet plan here.

Losing weight is difficult, Ive been on a lose weight track all last year and lost 4 stone, another 3 left to go for me. Keep it up, make sure your diet is on point and you will get there. Exercise is going to help and in your situation Id recommend a combination of Swimming / Cycling and weight training.
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Mattb36469
The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you’re hit. It’s about how hard you can get hit and keep moving forward
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« Reply #2 on: January 18, 2018, 11:53:41 am »

Thanks for your reply.
Swimming is definite possibility as we're in summer here at the moment. Rowing would put too much strain on my back - I had ruptured discs which affected my nerves and caused some loss of strength in my left leg as a result. Cycling not sure either due to the pressure on my lower back but its certainly worth exploring even if its minimal periods.
If you don't mind sharing your diet plan it would be appreciated. I don't have a personal trainer - I shy away from gyms actually as I feel too many guys go there to just show off their muscles - not that's a problem visually - but makes me feel self-conscious.
Losing as much weight as you have is highly impressive.
I think I'm 15stone maybe more - im 108kgs in our metric scale. I'd like to lose at least 15 kgs. I'm 188cm tall so Im told it would be a good ratio.

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« Reply #3 on: January 19, 2018, 05:23:37 pm »

One of the greatest exercises for people with back injuries is leg lifts.
Lay flat on your back and just do what is comfortable.
I started out just raising my feet about 6 inches off the floor, hold for 5 sec, and then lowering. Rest and repeat. If you get to the point your back starts to arch off the floor, then quit.
It strengthens your core and also builds up all your lower back muscles to take the strain off the vertebrate.

Another great low intensity exercise is planks. These will give you a flat belly in no time.

But now for the bad news.
Ageing causes your body to change on you, especially when it comes to food intake. So you most likely are going to have to cut back on all foods considerably. What works great for younger people does not work at all as you get older.
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« Reply #4 on: January 20, 2018, 12:12:18 pm »

Thanks for your reply.
I'll try the leg lifts and see how I go.
Its hard to reduce food intake when your so used to that amount but agree as you get older you have to eat less
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« Reply #5 on: February 18, 2018, 05:36:54 pm »

Also, don't neglect diet. Abs are made in the kitchen, not the gym.
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