File :-(, x, )
Anonymous
sup /fit/, I've been working every other day for the past 2 months but I've been extremely limited to what I do so i come to you /fit/fags for some advice

basically my doctor tells me I can't do anything upper body and says stick to elliptical/stationary bike/walking. no running no jogging no treadmill, and most def no weights

I've been eating 100% right for the past 2 months too, eating boneless skinless chicken brasts, turkey bugers, 100% whole weat bread, celery, greens, fruits and nothing but water and milk

But it seems like even though people say I'm looking better, that I'm not making as much progress as I should be, I mean if I was able to lift in these 2 months I think my progress would be 10x what is now

tldr, since I'm limited to those 3 things, and even though the body needs rest every other day, would using the stationary bike/elliptical for 1-2 hours a day be satisfactory or do I have to keep up with this extremely slow progress
>> Anonymous
     File :-(, x)
2 months from that pic, now.

doesn't look like much difference to me
>> Anonymous
Why does your doctor tell you you cant do anything upper body?
>> Anonymous
Ramp up the intensity of the stationary bike exercises.

Put it on a higher resistance and do this:

Go slow and steady for a few minutes to warm up.
After a few minutes, SPRINT for 10 whole seconds, absolutely flat out.
Then go back to a steady slow speed for 20 seconds.
SPRINT for another 10.
SLOW for another 20.
Repeat the sprint/slo for 10 minutes or until you pass out.
Then warm down with a gentle pace for a few minutes.

Do that a few times a week and get back to me later.
>> Anonymous
What are you trying to do? Lose weight or gain muscle?

Also keep in mind that eating "right" is more than just the right foods, which you definitely seem to be doing. However, if you are still eating too much of the right foods, from a caloric standpoint, it's going to impede your progress. What's your calorie intake? If you don't know, start keeping track.
>> Anonymous
>>132807

Is that HIIT training? (dont know much about it and wont be doing it for a few months)
>> Anonymous
>>132806
he says until I'm 100% pain free from TMJ I shouldn't do anything upper body, upper body = alot more pain to already sore muscles

>>132807
oh I do, i push IT TO THE LIMIT everytime I am on the bike every other day but my question was if it is safe to do it every day instead of every other since it is all I am able to do

>>132812

both? I'd like to lose fat, but gaining muscle isn't too much of an option for my arms or upper body as I've stated

also I guess the one thing I'm really blind about is my calorie intake even though I seem to burn off a shitload

whats the best way of keeping track of what I need to eat daily and burn weekly?
>> Anonymous
>>132807
you want him to do intervals when he already has a medical condition of some sorts?
consult first..
>> Anonymous
>>132820

Cut your BMR (find a calculator on google and use 3 of them to get an average). Cut your BMR by -1000, thats your new calorie intake to lose weight. Mainly eat protein, vegetables and dont overdo the carbs.

I should make a copy & paste for that :)
>> Anonymous
>>132813

Yeh, pretty much.

>>132841

I figured he'd know to what extent he could push himself. Hiit will cut that weight off in no time.
>> Anonymous
>>132841

while it is a medical condition it isnt something thats going to kill me if I do something wrong

I can go into the gym and lift but for the rest of the week I'll feel like shit, basically TMJ is just muscular pain originated from the tmj joint( in the jaw) but also caused pain in the shoulders neck head ect.


>>132845

thanks ill try that
>> Margaret
You can't expect too much to happen too soon. Can we have a before picture? We can make the measurements of how far you have come that way. You can't expect too much, or else you will fail, simply put.
>> Anonymous
>>133003
Have you ever tried working out to see if it aggravates your TMJ? I have some TMJ problems as well occasionally, but I've never had it triggered from working out. Mine has always popped up from muscles cramping from poor posture (sitting and sleeping) or once from playing guitar way too much at a stretch. Honestly, I wouldn't lift weights either if I had to live with TMJ pain all the time, once when it hit me I couldn't sleep for 3 days because of the constant pain until I got some naproxen.

If that's how it is for you, consider upping your cardio to every day, possibly with weekends off. Day-on day-off training is for muscular growth, which doesn't have to be related to good old calorie burning cardio. Even if you don't get a full workout, you should get some exercise every day. I usually do a 20-30 minute workout (crossfit) except on days where I have martial arts.