Trying to return to my former self

[JR 137]

I was out of the dojo for a few months due to a spine/disc injury. The night I tested (and passed) my 1st kyu exam, I knew I couldn’t just ignore my back pain anymore. Every time I hit someone, the entire right side of my back spawned up. I pushed through it. I decided to take a week or two off to let it heal up. 3 weeks later and zero improvement. Tried to do rehab exercises and it made it worse to the point where it hurt constantly instead of just when I did stuff. A few weeks of chiropractic care with no improvement. MRI showed bulging disc at T10 and inflammation at facet joins above and below. I saw my orthopedic surgeon friend who immediately advised a shot. I went on oral anti inflammatories and muscle relaxers for 3 weeks, figuring they’d work and I would just cancel the injection appointment. They helped, but it wasn’t enough. Just like he said. I figured it would be one needle to numb me and one full of cortisone and lidocaine. Nurse showed me the X-Ray during the procedure, and it was 4 needles at the same time. I guess I did it right

I returned to the dojo 4 months to the day I sat out. 18 lbs heavier and a million times weaker, and I’ve been back for 3 weeks now. I’ve done some rehab since the shot and that’s going great, but how’s the time to drop the fat and get strong again.

Actually, it’s time to drop for fat than I put on and get stronger than I was. I used to use a Fitbit to track heart rate, calories burned, etc. I just got a Polar H-10 chest strap which is far more accurate. Today was day 1. Here’s my stats...

Weight: 233.6 lbs

Goal weight: Under 200 lbs

Workout:

Turkish Get-Ups 3,2,1 reps each side with 15 lb kettlebell

Total Gym - Bench press, row, fly, reverse fly, pull-up, shoulder press 3x15

All exercises done without rest in between; short rest between rounds

Duration:0:49:12

Calories burned: 420

Average HR: 122 bpm

Max HR: 149 bpm

I’ve had the Total Gum for years now. I love it. I lost 30 lbs in 3 months when my wife was pregnant with our first daughter. Well, I’ve allowed myself to put it all back on and then some. No time like the present! Wish me luck

[JazzKicker]

Congrats on healing up and not making it worse (at least, after you wised up )

Your exercise data is great. What it suggests to me, though, is if your goal is to lose weight, that you increase the intensity a bit (to 6-700 cals/hr) and do some cardio.

The other aspect, and from my experience, the more effective one in weight loss, is to work on diet. Doesn't mean you have to go on a diet, but being mindful of what, and when, you eat, can save you more calories than a trip to the gym.

[JR 137]

Congrats on healing up and not making it worse (at least, after you wised up )

Your exercise data is great. What it suggests to me, though, is if your goal is to lose weight, that you increase the intensity a bit (to 6-700 cals/hr) and do some cardio.

The other aspect, and from my experience, the more effective one in weight loss, is to work on diet. Doesn't mean you have to go on a diet, but being mindful of what, and when, you eat, can save you more calories than a trip to the gym.

Diet is definitely just as important, if not more important. I’ve analyzed what I eat and drink, and I cut out stuff that just makes sense to me to cut out - soda and extra snacks. So I’m basically just eating my usual breakfast, lunch, and dinner which are all decent. I made some minor changes to my meals, but nothing drastic at all. Been doing it for 3 weeks now and everything’s been good. I lost a little over 2 pounds in the first two weeks (this is week 3), which is about what I expected from diet alone. A drastic diet change would faster, but it would just come back.

For the exercise portion, my goals are simple: burn as many calories as I can, and get as strong as I can. Within reason, of course. I’m not 25 anymore:) But the whole “fat burning zone” and the slow and steady for a longer time never worked for me. I’ve tried it several times. I’ve taken grad exercise physiology courses, and I’ve seen the research for and against it. I the research for it is a bit flawed. What works for me is interval training - get my HR up high, keep it there for a period, then get it low and keep it there for a period.

I’ve never been good with cardio exercise. It just bores me to no end due to it being far too repetitive. My “cardio” will be hitting the bag. And karate.

My plan is Total Gym on Monday, Wednesday, and Friday, Karate Tuesday and Saturday, and punching bag Thursday and Saturday. Punching bag will hopefully be high HR for 2 minutes, rest 1 minute, 10 rounds. We’ll see how that goes

Tonight’s dojo results, according to my Polar H-10:

Duration: 1:38

Average HR: 120 BPM

Max HR: 145 BPM

Calories burned: 728

Edit: I should’ve said this earlier but didn’t; my primary priority is rehabbing my back and getting stronger. Weight loss is definitely a goal too, but getting my back to a point where it’s just a distant memory and not feeling weak with practically everything I do as a result of the last several months is what I need to accomplish first and foremost. I’ve needed to lose the excess weight for quite some time now, but at this point it’s genuinely secondary. Once if feel like I’m at more or less where I want to be with the rehab and strength, I’ll ramp up the weight loss exercise. I’ll probably switch the heavy bag and Total Gym days.

[JR 137]

Same Total Gym and kettlebell workout as Monday.

Duration: 0:52:39

Average HR: 126 BPM (includes warmup and cool down)

Max HR: 150 BPM

Calories: 156

The diet is going very well. Sure I’ve had a craving for a snack, treat, and soda, but nothing too difficult to overcome.

[JR 137]

No workout on Thursday 3/14. My daughter had basketball practice and it was a good day to take off and rest.

[Alan Armstrong]

Good to hear you are on the mend JR 137

Hope you go beyond your former self.

Sometimes just getting back on one's feet is victory of sorts.

As each individual has battles and challenges to overcome.

We are fortunate to be martial artists that we have it to draw strength and courage from.

Whereas many people continually settle for less and less till there is nothing else but a shell of their dreams or former self.

I believe you will rise above your former self, believe you can and that day will come when you least expect it.

[JR 137]

Good to hear you are on the mend JR 137

Hope you go beyond your former self.

Sometimes just getting back on one's feet is victory of sorts.

As each individual has battles and challenges to overcome.

We are fortunate to be martial artists that we have it to draw strength and courage from.

Whereas many people continually settle for less and less till there is nothing else but a shell of their dreams or former self.

I believe you will rise above your former self, believe you can and that day will come when you least expect it.

Thank you, Alan. I greatly appreciate it.

[Bulltahr]

Whats the Prog on the disc JR? Is the shots a band aid? Whats the long term? We seem to be emulating each other somewhat!!!

I took a shot in late December to try and shake my back pain L4/L5 lasted about a week. Have found that if I keep doing activity it helps alot. Think of a rusty gate hinge....... still, pretty sure that it's only masking the real problem.

[JR 137]

Whats the Prog on the disc JR? Is the shots a band aid? Whats the long term? We seem to be emulating each other somewhat!!!

I took a shot in late December to try and shake my back pain L4/L5 lasted about a week. Have found that if I keep doing activity it helps alot. Think of a rusty gate hinge....... still, pretty sure that it's only masking the real problem.

Both docs (my orthopedic friend and his spine specialist colleague) and my chiropractor said the disc is an issue but not the whole problem. The bulge wasn’t too big, but the location made symptoms far worse than they would’ve elsewhere. The disc is/was bulging due more to posture and movement mechanics than anything else. And just as problematic were the facet joints in my spine in the area. There was a lot of inflammation around them. I had 4 needles so he could get the disc and those joints. They all agreed that doing rehab exercises when I was initially doing it made it worse by increasing the inflammation. The shots basically got rid of the inflammation around the joints and disc, and possibly the disc itself.

I was 99% pain-free for a good 2 weeks, starting 2 days after the shot. I could feel the pain and tightness starting to creep back in, and started doing mobility and postural exercises more (I got a little lazy thinking I’m good).

The shot was a band-aid of sorts. It got rid of the inflammation that was just sitting there and getting worse. Without getting rid of it, it was impossible to get better through rehab. Without doing postural and maintaining postural work and strengthening, I’m pretty sure I’ll be back in the same situation down the road. I’ve had this come and go for quite some time, but never to this extent and never for this long. Age, weight, and poor posture caught up with me I guess. Not that I was or am extremely obese; I was 218 when it started and I was up to 235 when I got the shot after about 3 months of inactivity; but it was enough for me. The main issue is the posture and weakness of my back compared to my front. Now that I’ve been far more conscientious about my posture, I definitely feel it a lot when I’m not thinking about it when I’m slouching and rolling my shoulders forward. I’m trying to walk around and do things looking more like Superman than Quasimodo Right now that and strengthening are my biggest priorities. The weight is an issue, but not nearly as much. So doing the lifting is higher up on the list than cardio. I’m combining the two with lifting at a good pace and keeping my heart rate up with minimal rest during the workout.

[JR 137]

My first night hitting the bag in quite some time. Felt great, and I love the feeling I get an hour or so after I’m done and showered. Can’t really explain it.

Stats:

2 minute rounds, 1 minute rest, 12 rounds

Duration (includes warmup and cool down): 0:42:14

482 Calories

Average HR: 143 BPM

Max HR: 162 BPM

Time in fat burning zone: 12%

- So about 88% of the time was between 80%-90% Max HR.

-The Polar App gives me a HR graph, and the spikes and dips in HR are exactly as I want them - pretty much at 90% during the rounds, and pretty much at 80% during rest.

If I didn’t have to strengthen my back, the bag would be the focus of my regimen.