Diets and Exercise Programs That Work!

[Bagger Lance]

Bagger, That is very impressive and you are correct it is never too late to start working out. I have disk degeneration in L4-L5 and have sciatic pain daily and have used that as an excuse for not working out for 5 years and just got fatter and fatter. Truth is I can work out no problem as long as I do not do core rotational exercises or swing golf club much.

Ask any Orthopaedic Doctor or DC and they will tell you everybody our age has disk issues. Its called the gray hair disease.

As you strengthen your core, specifically your transverse abdominis, your L1 through L5 vertebra will get the support they need for weight bearing and even twisting exercises.

I workout with a Cardiologist who is stronger than I am, but he has 2 herniated disks. He turned me on to a very good Sports Medicine Doctor who encourages weight training even with disk issues. If you get a chance to work with a good Physical Therapist and/or DC and they understand the benefits of weight training, you might be able to regain most of your mobility without pain. Here's hoping anyway - best of luck.

[okie]

Well done, fellas! I have had good success following the principles found in "Body for Life" Two things in particular have made a very real difference. Water and sleep! I am a self-avowed night owl. Hitting the hay at a civil hour cut my caloric intake by 3000-3500 per week (approximately a pound!) In addition to that I "suddenly" had the energy to contend with 4 kids, time consuming vocation etc. There was a time that I thought I may be suffering from chronic fatigue syndrome...but it turned out to be a CSD (common sense deficiency) My point was to recommend BFL, but also to say that small changes make a big difference!

[GPStyles]

great thread and well done John.

I'd like to believe that in 6 months I will post on my own body transformation but I'm beginning to doubt that it will ever happen.

There is no questioning the effort I put in. Where I fail time after time is in my diet. I love my food and will generally go anywhere from a couple of days to a week avoiding those foods that are fattening before caving in and gorging.

John could you expand a little on what you ate each day for breakfast, lunch and dinner? Ideally you should post your food diary.

[Vickie]

Some great success shared on this thread! I loved Okie's reminder about the value of water (for lubrication of the joints) and sleep where the positive results of your exercise are actually manifest ( in REM you produce HGH, human growth hormone that builds and repairs body tissue). Please allow me to remind you that the core of the body includes the muscles that cross the hips and shoulders which is to say it includes the neck and thigh muscles and the pecs and back muslces. I have worked with many lumbar victims, it is how I was introduced to the golf world, and I can tell you that it does not have to be something you live with at the expense of your athletics. Yes the transvese and obliques and rectus abdominis (not to mention the serratus) are key and usually considered the core muscles. In fact they are the primary stabalizers for the front of the hip. But you must have a positive relationship to the back of the hip and that primary stabilizer is the latissimus dorsi.

There is an inherant relationship between the first cervical vertebrae (your head sits on it) and your sacrum. Once your head (the weight of a bowling ball) looses proper alignment to the hips you are carrying an exponential amount of weight that puts great strain on your lumbar vertebrae as the spine between adjusts out of sequence. Our goal is to return and maintain the natural 'S' curve in our spine that was established in the original blueprint, individual to every body. As I have said before, most of the aches and pains we equate with aging are nothing more than a deterioration or misapplication of our structure (skeleton) that we ALLOW to happen over time. It is akin to improper settling of a house, all is well until or unless the the foundation aquires an imbalance of stress and then the problems ensue.

Good job creating a balance in your body composition and now just focus on creating the most excellent alignment of your skeletal system by creating a balance of muscle tension. Don't forget that flexibility and strength are opposite sides of the same coin and to cash in functional currency they both must be present in your offering. I hope I am stating the obvious when I assume you aren't squatting with a bar on your back.

So glad to see nutrition approached from a natural, holistic, approach.

Good job guys!

Vik

[Yoda]

I hope I am stating the obvious when I assume you aren't squatting with a bar on your back.

Not so obvious for most of us, Vik. That's why you've taught me to use the 'Smith Machine' with the bar located on the front of the shoulders, right?

[Vickie]

Yes Lynn,

Positioning of the bar, whether you are using a Smith Machine or a Free Bar, is dependent upon your alignment of the shoulder girdle. Since the magnificent loading posture of the golf form assertion creates an anterior rotation, I find that there exists a loss of flexibility in the shoulder family that creates havoc if you force the relationship in a compound movement as profound as a squat. [Take a breath.] As always, this is individual to every 'body'. While I have no shoulder symptoms (even though you would be amazed at my X-rays since I was born with some level of scoliosis) I determine my weight distribution (position of the resistance, i.e. weight) according to the activities of the seasonal activity.

It can be as easy or as complicated as you desire, based on your commitment to your objective. Ahh Shucks, I do go on . . .

Vik

[Bagger Lance]

commitment to your objective. Ahh Shucks, I do go on . . .

Vik

Do go on Vickie

I do front squats and back squats with free weights and I've never thought about any potential damage to the shoulder girdle from back squats. Can you elaborate on the potential for problems?

Thanks,