Do I NEED a 'program'?

[sharsell119]

I know a lot of people here are doing various programs for their training. I'm not doing a 'program' per se and am wondering if I really need to. I've been working out 6 days a week since my second back surgery (microdisectomy at L5/S1) in late March, 2007. I did some PT right after surgery where they taught me all about my transverse abdominals, how to find them, how to engage and strengthen them. I've gradually been getting stronger and healthier and I feel terrific. My goal has been and continues to be simiply to be strong and healthy. I'm not planning to enter any body building contests or attempt to find a job as a swim suit model.

My stats:

Age - 39 (female)
Weight - 146 - 150 depending on the day! (Down from 172 in March '07)
Height - 5'10"
Body fat - 21.0% (per the handheld thing at the gym last week. Down from 24% a while ago.)
Waist - 30 (down from 36 in May)
Hips - 35 (down from 40)
Bust - 34.5 ( )

I'd be happy to share some of the things I do in the gym but didn't want to bore anyone with a really long post. But in short, I do cardio 3 days a week (and I change it up including SS cardio and HIIT) and I do weight training 3 days a week. I change that up and do different things all the time, mostly with free weights and the bosu and/or 65cm stability ball. I also do a lot of abs and core work - 25 minutes a day typically, sometimes less.

Again, my goals are just to be fit and healthy. If I could lose a bit more fat in my tummy that would be great, but I'm not going to kill myself over it. (Which reminds me... my diet is pretty good too. I'm careful about my calories: how much and where from.)

So... ask away... critique away...

[Jack P]

Well - I find I get lost without a program. I have some nutrition knowledge, but am short on the fitness end of things. Following a program put together by someone else is really helping me right now. I guess if you have enough knowledge you can put together your own program, but if you are like me and want results while you are learning more about what works, I'd go with a program.

[sharsell119]

You actually reminded me of another thing... thanks! I've met with a few trainers here and there and never get the sense that they understand my back problems and what I can do and what I can't do because of my herniation and surgeries. So I'm always a little skeptical about them and about "one size fits all" programs in general.

[GG300]

Since the authors of these programs have so much knowledge in the field you would assume that there is a canned program out there that would fit your needs and may be more beneficial to your fitness goals. Some people don't have the discipline to stick to these types of programs for long (me included) but if that isn't your problem I am sure there is a program out there for you. You don't have to have a program but the good ones will focus your time and energy while making sure that you have a balanced training plan. If that interests you there are several great trainers that post here that if you give them a little more information could steer you in the right direction.

P.S. You won't find many of the posters here looking for the swimsuit modeling career or that are planning on putting on posing suits anytime soon.

[umass]

You may want to look into the book Core Performance by Mark Verstegson (I misspelled his last name I believe) it would definately give you good direction given your goals and his exercise selection is not overly stressfull on the low back, though your biggest goal in terms of low back health while lifting should be to maintain a neutral spine.

[Mon]

I have not been able to follow any programs people make either because I worry about imbalances and such, so I made my own. I made my own program based on these movements. All I did was pick 1 or 2 exercises per movement (2 only if I need more work in that movement due to an imbalance or tightness, etc.).

hip dominant
quad dominant
upper body horizontal push and pull
upper body vertical push and pull
rotation


Good for a starter to do. You can add in any ab work if you want (does not mean ONLY crunches or doing crunches at all. They do nothing to build a six pack. If done wrong, hip flexors will get very tight and can go into anterior tilt) and extra shoulder work if you want to. Make sure you balance out depression and elevation / protraction and retraction (4 scapular movements). Most important thing is to keep the shoulders down and back (depressed) throughout all exercises unless you are doing shrugs and never round your back in any exercise. You do not want rounded shoulders (caused by tight pecs) or anterior/posterior pelvic tilt. Good form and posture is a must to prevent injury, bad posture, and tightness. Don't forget to stretch after you workout and foam roll (foam rolling can be done before as well)!

[Cynic]

It would be in your best interest as you'll make better gains on a well designed program. Unless you have years of experience, know how internal and external rotation figure in, know how to periodize for your goals, I'd recommend you "get with the program."

[StuWard]

I don't seem to fit any particular program so i make my own that fits my need. You really don't need a program but you do need to understand your body and your training needs and you need a plan.

Stu

[sharsell119]

Originally Posted by Cynic

It would be in your best interest as you'll make better gains on a well designed program. Unless you have years of experience, know how internal and external rotation figure in, know how to periodize for your goals, I'd recommend you "get with the program."

Any suggestions where I can get some professional advice from someone who understands my back issues? If I could find someone I trust to design something for me I'd do it in a heartbeat. Sadly at my gym (Gold's) I haven't found anyone. I don't need motivation - I have that. I don't need a trainer standing over me counting reps - I can count. But what you say makes sense... I'm quite sure I could be more effective if I did the right things in the right order, making 100% sure I target each muscle group enough, but not too much.

But again... I don't know how to find someone I trust that knows more than I do about what I can and can't do with my back problems.

[kfisherx]

Ummmm.... Google to the rescue. Took me about 2 secs to find this one in your area:

Body Dynamics: Physical Therapy, Pilates, and Personal Training in Arlington, VA

Of course you won't find what you are looking for at your or any gym. Okay maybe but not likely. I had to do a pretty intense search and interview process to find my PT who happens to be very knowledgeable about rehab and therapy. I mean you live in a pretty happening place so certainly you can find someone to help you if you really want it.

BTW: I echo the "get a program" recommendation unless you have years and years of education and experience. Or unless you don't really care about your progress that much.

[diamondpete]

Welcome, and we are glad you are out of lurk mode.

I think as Cynic and others have said that a program is a good place to start. So I will just "ditto" that and say welcome to the boards.


BTW, congrats on your progress so far!

[Cynic]

Originally Posted by sharsell119

Any suggestions where I can get some professional advice from someone who understands my back issues?

I think you'll be best served with a custom made program. Perhaps get your therapist to communicate with a reputable trainer.

[sharsell119]

good idea! I haven't seen my therapist in many months, but I can always place a quick call.

[daraz]

Originally Posted by sharsell119

My stats:

Age - 39 (female)
Weight - 146 - 150 depending on the day! (Down from 172 in March '07)
Height - 5'10"
Body fat - 21.0% (per the handheld thing at the gym last week. Down from 24% a while ago.)
Waist - 30 (down from 36 in May)
Hips - 35 (down from 40)
Bust - 34.5 ( )

I'd be happy to share some of the things I do in the gym but didn't want to bore anyone with a really long post. But in short, I do cardio 3 days a week (and I change it up including SS cardio and HIIT) and I do weight training 3 days a week. I change that up and do different things all the time, mostly with free weights and the bosu and/or 65cm stability ball. I also do a lot of abs and core work - 25 minutes a day typically, sometimes less.

I think you already have a "program" - only it is very liberal. You DID get results training that way too, so getting a trainer would not be essential. But if you can find a really good one, miracles could happen.. both to your tummy and back!

[Karen P]

It sounds like you've found something that works for you, so I'd definitely just stick with it. I think that a plan can be helpful when you have a tendency to get lazy. If you have a set agenda and you know that you can't stop until you accomplish everything on that agenda, you can make no excuses. You're doing great. Keep it up.

[diamondpete]

You may notice some of the pst have disappeared. This adive thread got hijaked so I moved the post to a new thread here:

linkning to sources, crediting sources