Training
At-home exercises for building strength, fat loss,and that's easy in the lower b
tickpodAug 17, 1:06 PM
I'm quite mobile and flexible for a fat guy,so i was thinking some form of calesthenics? The main issues are 1. I don't know where to start because I'm overweight and might not be able to do a lot of push ups or stuff like that right away. 2.i don't know what type of Exercises to start with 3.i had a lumbar discectomy so i need something that won't put too much pressure on my lower back. Could anyone give me a guide or point me in the right direction? If this post doesn't fit on this sub could someone give me recs for other subs to post it on too?
3 replies
sir_weasel·Aug 17, 1:11 PM
Darebee is a great resource for workouts and programs. If you have had prior injuries their beginner level programs are probably suitable. Note they are 100% free and act as a charity/non profit.
downattherocks·Aug 17, 1:15 PM
Hi OP, I've had a similar surgery. I would ensure you know first and foremost, that you're engaging your core correctly. If you're not sure, there's a plethora of information online that can help you do this. In my opinion, learning how to breathe while engaging your core is foundational. From there, I would focus on core exercises that can be done supine or with a neutral spine (planks, dead bugs, bird dogs, etc). Next, I would start incorporating basic hinge mechanics. Romanian deadlifts and SLRDL. The mechanics are the initial priority here, rather than in the gym where it's often very weight-oriented. The SLRDL will also help you bring to light any imbalances you might have (and we all have something). Understanding and addressing these imbalances will help you mitigate injury (reherniation being a big one for you) as you continue to progress. When it comes to stretching, I would recommend cobra strike, cat cow, gentle supine spinal twists, and supine banded hamstring stretches
nickmaovich·Aug 17, 2:16 PM
you lose fat by creating manageable calorie deficit (spending more than you consume), not directly by doing exercises
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