Diary "Mass Effect". second week
Health / / December 19, 2019
The "Mass Effect" - a weekly diary, in which I will talk about what it is - to exercise and eat on a strict program. At the same time my coach Tatyana Prokofiev will give tips on nutrition, exercise and talk about how to make your body and life better. In the literal sense of the word.
A diary
In the second week I was in for a surprise. I suffer from habit rather scrupulously treat yourself and find defects: wrinkles on his stomach, veins, facial skin. I know that this is not a good habit, but can not do anything. But it has its good side: I notice the slightest changes in yourself.
Therefore, 10 days later, I saw that started to change. The muscles become more fat was surprisingly less. At the very least, on his stomach. Changes are minimal, but given the fact that it took only two weeks, I did not expect even them. I said Tanya, whether I dreaming. According to her, everything is as it should be: small changes should already be visible.
This week, we have increased caloric intake. Now in their diet every day to eat a cookie, for the love of which I was humiliated in the comments to the previous release. But it turned out that cram a 250 grams of pasta cooked as I am unable to. Despite the fact that after each training session I want to eat as much as my cat (very strong), a quarter kilogram of pasta - it's overkill. Therefore, we have chosen a middle and reduced their number to 200 grams. That's better.
Training became harder. This is due not only to the fact that the body seems to be slowly but surely accumulating fatigue, but also the music. Again rehearsals (I'm a drummer), and found that combine two training sessions and two hours of play the drums - it's hard. Leaving on Wednesday at 10 pm from the gym, I am very glad that there is no training tomorrow.
Watch a video on how I was doing deadlifts, Tanya understood why I was constantly complaining about back problems. It turned out, all the fault of improper technique. Starting next week, I turn on the deadlift in a block simulator to train the correct implementation of the technique and not risk back.
In general, I would like an easy and quick way to lose weight and inflated simultaneously. Easy way to no. But I can not say that the proposed method Tanya too complicated. Yes, we have to take the time to work, and sometimes feel unwell, but I can say that it is difficult? Not.
While I was writing the previous paragraph, I thought about how losing weight a few years ago. This is what I wrote a series of articles "What I Learnedยป. So, while I do not feel particularly difficult in that I have done. I ran, eating in moderation and exercise. It seemed to me that the rule of 21 days. It states that if you do anything for three weeks, it is "anything" is a habit. But with the same success number 21 can be changed at 7, 80 or 220. The irony is that I wrote about it rule and I believed that it has helped me lose weight. Should recognize their mistakes - usually does not work.
But it works something else. First, visible results. Two weeks passed, and I still go to train twice a day. Moreover, I plan my day and shifts the other case, to have time to work out in the morning and evening. 21 days did not pass, but it does not matter. What is important is that the result is visible, and it gives motivation to proceed.
Roughly the same motivation and self diary. Joking aside, but a few days ago, I dreamed that I was standing on the stage, and people look and laugh at me. I laugh because I gave up and stopped keeping a diary. I do not often remember dreams, but remember this well. I would be ashamed fantastic, if I can find a reason to stop. The errors in the spirit of a pie - please stop the project but will not give the project itself.
I ran a few times a week before the start of the project. Keep a journal, I stopped to do: exercise and too much. But this week, decided to return to usual activities. Yes, it makes it harder than ever before. After the end of the mass of the set period, I most likely will begin to run again, because now I want to run anymore.
recommendations coach
We continue to work with Sasha. It was very interesting to read your comments. I will not hide, some unfounded statements were insulting to me. However, all the negative vanished when I received a huge number of personal messages with gratitude and questions.
Special thanks to Alexander Tarasenko for his reasoned comments or questions about the selection of exercises. The fact that we have with Sasha is a constant communication, I ask questions, monitors his condition, make necessary amendments, and in the article contains only a small overview of our work. It is natural that some things that we have discussed, I seem to be taken for granted. And I do not want to cram too much information into a single article. If you have questions or concerns, be sure to ask. This project we planned to involved can understand the logic of programming and adapt it for themselves.
An important point that I would like to stress once more. In drawing up the program I work with a specific person, which has its own characteristics, eating habits, daily routine, work and hobbies. I have no problem (and can not) make a perfect program (neither specifically for Sasha or the whole mankind). The goal - it is the best option which meets the objectives and takes into account the constraints and wishes engaged.
In this issue I would like to tell in detail about the training. Why not about the food, because the food - it is 70% of success? Yes that's right! However, the training set diet (calorie, macronutrient composition, frequency of meals, food choices). If a person is running a marathon, and his goal to run longer and faster, then glycoprivous diet is not the best choice. If a person wants to lose weight (read: lower percentage of body fat), but exercise can only three times a week, the caloric content is much lower than when training 5-6 times a week. So, always first select the type of exercise, frequency, intensity, and only then an optimal diet is adjusted for the training program.
This release has turned out so great, that part had to be postponed for another time. And I realized that before I will give practical advice, I still have to tell you a little theory.
Let's start with the training. Several years ago, Sasha began to train and thin 25 kilograms. Then, his goal was to lose weight. Now the task is quite different - more muscle and less fat. In a word, this is called "recomposition". In a nutshell, this is the maximum set of muscles at the maximum fat burning.
For this purpose, I have chosen for Sasha (for someone else I could have chosen to do another version) method of double workouts.
After I chose the basis, it was necessary to find the right exercises. In the first place in the preparation of the training program it is important to pay attention to the health problems. However, there's a lot in danger or underestimate their sores, or, conversely, overestimate.
Sasha outlined two problems: as a child he had tachycardia, which took place after the surgery 10 years ago. In this case, intense workouts (running, jumping, sprints) should be introduced gradually. Although perfectly healthy people, these exercises also need to be introduced gradually.
If you have problems with the heart and blood vessels, be sure to listen to him during training and do not ignore the discomfort. For example, if you suddenly while running start to go numb hand (especially the left) or pull somewhere in the collarbone area, reduce the intensity of exercise.
Second, Sasha said that almost a year did not do the deadlift, as it was a year ago because of the heavy weights inadequate and improper technique he started whining back. There are no restrictions in movement, discomfort at the squat, deadlift he does not have right now. Since squat on video it is clear that Sasha is able to keep the press and included in the work of the buttocks, I decided to include the deadlift with a small weight in training and to be guided along the way.
By the way, Sasha has another small feature (note, not a disease, not a violation, namely the feature) - kyphosis, that is, the curvature of the thoracic spine with the formation of a small hump. At the same time there is a small anterior pelvic tilt, and that affected the performance of the technique exercises.
And now let's talk about training for back pain. For example, in recent years it has often become sick of spin. You underwent an MRI and found out about the presence of a hernia / disc protrusion.
The doctor told you to:
- Lie in bed and not to raise more than 3 kg (10% of cases).
- Do stretching and swimming, because you can not be anything else (89%).
- Explain the reasons for your problem, I took medication to calm down and sent to the coach to strengthen the muscular system (1%).
Tell your doctor usual that doing weight training - he will last a lifetime prescribe bed rest, at best, will swim in the pool and going to physical therapy. If you're looking for more information on request "the consequences of herniation and protrusion" of private clinics websites happy to tell you about why you will soon be denied his feet, will begin in violation of the pelvic organs and other horrors, which are only for the most severe damage. Of course, there are really serious diseases that require serious treatment. Furthermore, most doctors sincerely try to help their patients. However, to do this, the doctor must diagnose.
Many of the finds are only structural features or minor deviations from the norm, which can equally well be painful or cause. It is not easy to recognize. Do not forget that back pain - great business that brings a huge profit hospitals, drug manufacturers, prostheses and so on.
In the case of back pain likely to find any deviation from the norm is close to 100%. Some of these anomalies are due to the variability - Biology of the law, which governs all living organisms. Others come in their lifetime as a result of the ordinary aging.
For example, herniated discs have about a quarter of the people living. It is so often that it can almost be considered the norm (except for a small proportion of cases in which the hernia causes pain). Hernias are associated with degeneration of the disc. In turn, the degeneration of the disc - the result of the evolution of the intervertebral discs, which are the major elements of our body that do not contain blood vessels. Due to this at an early age the number of living cells in the disc progressively decreases. Consequently, there are small cracks and breaks, changes in the structure forming the basis of the disc chemical elements: their ability to attract water is lost due to reduced pressure in which ROM. The disc becomes less elastic, leading to its degeneration.
Disc protrusion in general is not a deviation from the norm. Protrusion - it is just a term denoting adjustable contour drive projection beyond the rear contour of the vertebra, usually within 3 mm. The presence of the protrusion is not related to the presence of pain. There have been many studies that have shown that the probability of having a protrusion from a person who does not feel any discomfort in the back, the same as the person with pain.
Structurally unstable spine shape changes, e.g. thoracic kyphosis amplification (backbone bending) are often component aging or normal compensatory mechanism, although more pronounced long-term feature may be problems.
What unites all of these states?
1. They are in many
And not just that many, and almost everyone. There is nothing heroic to detect signs of osteoarthritis, disc herniation, protrusion, or spondylosis, simply because these states are part of our lives. If the hernia is at each of the fourth, the protrusion and does every second.
2. They may be ill, or may not hurt
Since this is not signs of illness, they have nothing to do with pain. According to numerous and quite qualitative research all of these findings with the same frequency and are in people with pain, and those who do not show any complaints. This statement only looks surprising, but it is actually competent experts in the field diseases of the spine long since known: usually revealed by the survey findings do not explain pain. Except for serious illness from the pictures it is impossible to say, it hurts the person back or not.
3. Doctors have come to associate with them the pain
When someone asks for help from a doctor, then waits for an exact explanation of suffering. Doctors do not want to disappoint the patients administered the survey, the result of which often becomes identifying the signs of aging. Naturally, their show: aging after each. Although the diagnosis of this means nothing more than the wrinkles on the skin, doctors are deceived. Those who do not complain, not examined, so the false impression that the cause of pain is found. As a rule, in Russia put exist nowhere else in the world diagnosis - osteochondrosis.
4. Sometimes these changes are indeed the cause of pain
It is rare that brings even more confusion, but that is no reason to consider each patient man with a hernia or other "abnormal". Alas, when the survey is done and the diagnosis is made, it is very difficult to prove the person that the cause of his pain may be quite different!
5. "Labeling" causes real harm
It should make a diagnosis, and it does not matter whether there is a link between the true cause of the pain and the explanations that have been provided to the patient. In fact, the nocebo effect, or awareness of themselves sick - this is one of the most important causes of chronic back pain, at least known. No wonder they are so difficult to treat - purely medical procedures only strengthen the vicious circle.
For the full deliverance from back pain you must learn to be healthy and to take responsibility for their own health. And then there is the second vicious circle. How to train if the back pain?
Most often there are two versions of training for back pain. Version One: "The doctor told me to stretch the back muscles (usually - to hang on the bar, sometimes - suspended loads in addition)." Version Two: "The doctor advised me to pump up the muscles of the back," so people are in acute pain perform a set of exercises in the back, aimed at those muscles.
Of course, to have trained the muscles surrounding the spine, rather than weak. And have a good flexibility is better than a bad one. However, very often people see recommendations too literally.
Recommendation to strengthen the back muscles as a whole is correct. However, it should again go back to where we started. Because of what is usually pain in the back?
On this question there is no answer, because a single cause (the same for all) no. In fact, each of us has his own problem. Of course, there are problems that occur more often, and there are those that are very rare.
For most people, the pain associated with natural aging, or simply due to fatigue. Typically, the source of back pain - a muscle, and the spine itself is suffering far less common than people think.
Many of the pain in his back for a long time are a passive lifestyle, and then after a doctor's advice begins with enhanced fervor "pumped" muscle. There is nothing surprising in the fact that pain in the spine or muscles, which carry the load and make traffic worse in the performance of work. But this fact does not mean that the load is the cause of pain. If you cut your finger, the movement in it will be painful, but you will not think that it is movement - the reason for the cut. The pain of the load can occur when the spine is already a problem, and maybe just due to fatigue. The pain will not differ from the pain in the tired legs at the end of the day, or pain in the muscles after weight training. Another thing is that a set of exercises to help the muscles of the back, "unload" and not load them even more. To do this, you first need to learn how to include the work of the muscles of the buttocks and abdominals.
Located front abdominal muscles act together with the back muscles, facilitating their work and preventing bending of the body. You can see for yourself: it is when picked up the severity of the abdominal muscles are stretched the most. The fact that their strain leads to two effects: an increase in pressure in the abdominal cavity and tension, lumbar fascia - a dense tissue that covers the back of our lower back and is over back muscles. Cutting, back muscles increase in volume, and then something comes in the lumbar fascia, which holds them and guides the extra effort in depth - in the direction of the spine! Thus facilitated the force required to hold the spine. Smaller reduction of back muscles means less compression of the discs and the joints that protects them from damage.
A similar challenge in the buttocks. Strong buttocks provide the neutral position of the pelvis, wherein the antagonist muscles, flexors and extensors torso activated, providing mechanical stability and reducing lumbar overstretched him.
Exercises that must be included in training for weak buttocks:
- All modifications to the breech of the bridge.
- Hip Thrust,
- Goblets-squat (no discomfort).
- Attacks (if there are no other problems, such as the knees, which is an exercise rule).
- Squat with cable.
Exercises that are necessary for weak abdominal muscles:
- RKC-strap.
- Exercises of Pilates.
So, if you have back problems, you need to train gently (do you know yourself). First we need to take responsibility for their own health. You should be able to listen and hear the signals of your body and not just blindly follow the recommendations (although the recommendations should be carried out, yeah). If you have severe pain or inflammation in the acute stage, the training must be excluded and give the body to recover. A visit to the doctor is necessary.
After a full recovery, you need to find the weak link. The fact that you have a back - this is a consequence rather than a cause. To begin, stand sideways to the mirror and look carefully, but better - take a photo. What do you see? Usually immediately evident which muscles need to pull, and what - to strengthen.
Then you need to pick up a suitable exercise, or a suitable modification. choice of exercise will often depend on many factors. For example, a person can not do squat with a barbell on your shoulders. Nothing wrong. There are tons of options. It is quite another thing when any squat brings discomfort.
Then you need to exercise to test and adjust if necessary. If some of the exercises you for some reason do not fit, they must be replaced.
Tips
At the end of each article I will briefly talk about what useful I learned this week.
- I know nothing about the benefits of flax seed, but they make a tasty porridge.
- headphone cable is better to hide under the T-shirt. At the last training I almost tore the wire, hitting his dumbbells.
- If you are squeamish, and intend to use the straps to the wrist, it is best to buy your own. Those who are in the gym, often stink as chemical weapons.
If you want to get the same program, but sharpened by yourself, write Tatiana. it also conducts its own blogWhich gives more advice.