Long Beach Fitness Expert

I fractured my L1 (5mm), L4 and L5 left hand side transverse processes 2 and a half years ago in a snowboarding accident. I am 22 yrs old and moderate fitness level. Now 2 years on I am still in constant pain with my back.I have restless sleeps due to my always needing to change the way I’m sleeping to support my spine and hips. I wake up every morning with a extremely tight muscles on my right side, to which I cant turn until they have relaxed. I cant go for a decent walk along the beach or drive for 1 hour without suffering later on. I had a deep tissue massage the other week, it helped for about 2 days. Does anyone have any ideas for some long term pain relief?

You will need to talk to your GP about your options. The things I would be thinking is: a low dose of diazepam will help to stop the muscles from going into spasm. You don’t say if you are male or female but muscle strength around the injured areas will keep things more stable. You should see a professional to set a weight lifting routine to target the right areas without doing damage. If you saw an orth surgeon for the incident, he will probably have someone to refer to. It *might* even be worthwhile to have a testosterone supplement to aid muscle strength.

Singer & ukulele player, Cali Rose, sings her own song “Here At The Gym” at the Third Annual Kahnmanapalooza for comedy music in Long Beach, California, July 14, 2010. This song is from her comedy CD “Cali Rose Gets Goofy,” which is available at iTunes, CD Baby and Amazon and at Cali’s website: http://www.calirose.com

Thank you for purchasing her songs and albums so she can continue to make music and share it with you.

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just driving to the gym about to work out and get buff ya digg hahahah
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I’m 17, about 6ft tall and weigh about 184lbs. I’m quite muscular since I work out a lot, and I dont have that much body fat but I have a bit of a tummy I’d like to get rid of. I do a lot of ab workouts so my abs are strong, but there is some fat covering them.
I do cardio (swimming) three times each week, and lift weights four times each week. I’ve completely cut out any bad foods or drinks, no fast food, soda, alcohol, chocolate etc. and I’m eating smaller portions. I try my best to stay away from fat, and I only eat carbs at lunch and breakfast (with protein and fruit/vegetables throughout the day). Luckily I’m mesomorphic and already in good shape, but I really want to lose that bit of stomach fat in time for beach season. I’m sticking to a good ab workout too, with plenty of variety, and I drink around 3-5 litres of water each day
Any thoughts/ideas?

Sit ups won’t remove your tummy. Do a lot of cardio until the extra fat is gone, then start doing sit ups. Sit ups build muscle, that muscle is forming behind your fat, until you remove the fat with cardio you won’t see the muscle.

In order to educate women and some men who believe that doing cardio and abs will help them shed pounds on their midsection. I also think it will help out trainers who have a hard time getting clients to understand the benefits of lifting moderately heavy weights, which is the best thing for them to do to lose weight.

Everyone knows that cardio is the best thing for you when looking to burn extra calories. Or is it? What most people don’t know is cardio can be the worst thing for cutting fat when it isn’t paired with weight training. If you ask the girl (or even the guy) on the ab machine what she’s trying to do, nine times out of ten she will reply with “lose my stomach fat.” Ten times out of ten, she won’t loss stomach fat. The number one reason for this is that you can’t spot reduce an area. When you lose body fat, the fat will be reduced throughout the body, not just from the area you’re working. If we could lose weight in just one area, don’t you think we’d look a little funny? People would walk around with rock hard abs, saggy glutes, and flabby arms. All beach guys would have fat legs because they only do chest, arms, and abs.

Stop listening to your uneducated group fitness class groupies.

You’re working too hard and burning too many calories. Your body is eating your muscle, which is slowing your metabolism down, and you aren’t strength training.

I don’t care about my muscle. What does that have to do with me losing weight.

It has everything to do with you losing weight. Your muscle is going to be what regulates your metabolism. Your metabolism is going to be the amount of calories you burn at rest throughout the day. Now this is where muscle comes in. Your muscle determines your metabolism. A pound of muscle can burn anywhere up to 50 calories a day depending on its health. The more muscle you have, the more calories you will burn throughout the day. This is known as your basal metabolic rate, an estimated amount of calories you burn throughout the day. If you don’t take in enough calories throughout the day, your body will have to get the nutrients it needs from somewhere. If you had to choose between eating fat or meat, what would you eat? Meat. Your body would too.

Meal frequency. You eat three meals a day, correct? That is ok if you’re eating the right amount of calories and your metabolism hasn’t been damaged like yours has. The trick to keeping your body burning calories or keeping your metabolism moving is to constantly put food in to be used for fuel for the body. An easy way to understand this is to think of your body as an old furnace that needs wood for fuel. The wood represents the food. To turn on the furnace, you must put wood in it. The wood will burn for a few hours, but in order to keep the furnace on, you must add more wood. The same thing goes for the body. If there isn’t any food to fuel the body, the metabolism slows down. If you are to eat every two and a half to three hours—four being the most—you will keep your metabolism constantly working. Five to six small meals should do the trick.”

Carbs are good for you, especially after a workout. Any exercise over about 45 minutes can be long enough to completely destroy your carb or glycogen storage. Glycogen is what carbs are stored as in the body. It is stored in muscles and organs. After an intense cardio session, Have you ever noticed that your muscle are flat or you feel thinner? That isn’t just from sweating out fluids. It is also from using your energy storage. This is where the whole low carb diet thing came about.

After one day of cutting out carbs, most people will lose one to two pounds, mostly from water. Not only do you lose weight, but you also feel thinner. That’s because you’re depleting your muscles of glycogen. Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. About two-thirds of your carb intake is used for the brain. That is why most people get light-headed until of course they get used to operating on less carbs. You will be able to function but not at your max.

If you burn off more calories than you take in, you will lose weight.

Don’t get me wrong—too many carbs are bad, but so is too much of anything. If you were able to have 2000 calories and ate 2500 calories of all protein, you wouldn’t lose weight. The same thing goes if you ate 1800 calories just from cake. You wouldn’t lose weight. Each macronutrient, protein, carb, or fat has its own job. Protein is great because it is the most versatile one.

Adding a carb in at breakfast and lunch and then two small, healthy snacks in between lunch and dinner.

What kind of snacks?A shake, fruit or almonds.

Some fats are good for you. The body needs fat for certain things, and you shouldn’t deprive your body of it. It is the secondary source of energy and also helps with joint health. There are other things your body uses fat for. But no matter how good it is for yo
u. The body needs fat for certain things, and you shouldn’t deprive your body of it. It is the secondary source of energy and also helps with joint health. There are other things your body uses fat for. But no matter how good it is for you, fat is fat in the end. Too much of any one thing isn’t any good, especially fat. It contains nine calories per gram as opposed to protein and carbs, which both have four calories per gram. That’s why fat should be kept to two servings per day in my opinion. So, yes, almonds.

As a general rule of thumb, to help portion meals, I recommend having a small amount of protein with each meal with a serving of carbs or a protein and a serving of fat. It will balance out to about the same amount of calories. If you do a fruit or almonds by itself, that is ok to start. It is a step in the right direction.

You’re Welcome.
gbangURmom
(You can thank me with bee that make milk.)
Helter Skelter you’re so cool. Thanks for enlightening me.

Awesome stuff mate. Keep up the good work. A lot of people tend to stay away from weight training when trying to lose weight but I always balanced between my diet, weight training, and cardio to lose weight. It works wonders because the muscles help me up my metabolic rate!

I’m 17, about 6ft tall and weigh about 184lbs. I’m quite muscular since I work out a lot, and I dont have that much body fat but I have a bit of a tummy I’d like to get rid of. I do a lot of ab workouts so my abs are strong, I can feel them, but there’s a bit of fat covering the middle and lower abs (basically I only really have a four pack at the moment)
I do cardio (swimming) three times each week, and lift weights four times each week. I’ve completely cut out any bad foods or drinks, no fast food, soda, alcohol, chocolate etc. and I’m eating smaller portions. I try my best to stay away from fat, and I only eat carbs at lunch and breakfast (with protein and fruit/vegetables throughout the day). Luckily I’m mesomorphic and already in good shape, but I really want to lose that bit of stomach fat in time for beach season. I’m sticking to a good ab workout too, with plenty of variety, and I drink around 3-5 litres of water each day
Any thoughts/ideas?

Much like a black hole, although we cannot see your abs we can conclude that they do indeed exist through the basic facts that you:

1) are breathing, for without them, this would not be possible.
2) your organs are still in place, for the abdominals create a cavity in which your organs lay.
3) You are sitting in an upright position.

So, even though we may not be able to see your abs, we can very well conclude that they are there.

Hope this helps.

okay, so im 16 years old and i weight 113 so, i want to lose 7 pounds. (dont say that i dont need to lose weight because i want to lose 7 pounds) i exercise EVERYDAY. i jogging in the beach but i walking more than jogging like 45 minutes and 24 hour fitness-like 30 minutes. i eat UNDER 1000 calories everyday. so, how long i will lose 7 pounds??

Trust me on this one…You do NOT want to eat less then 1200 calories a day. Your body will store all the fat it can get and you will screw your metabolism up (Ive been there). Just eat what you want somewhere between 1200 and 2000 calories a day (depending on your height) heres a calculator that will tell you how many cals to eat

http://www.tlbc.ca/blog/index.php/bmr-calculator/

Put in the weight you want to be and your heaigh and it will tell you the cals you need to maintain that weight (eat those cals no more no less and you will become that size)

Exersize no more then and hour a day (if you are doing the whole week) and no less then 30 mins 3 times a week. Do Cardio AND weights (CAUTION! weights will make you heavier BUT its not fat its muscle which weighs MORE then fat, and the more muscle you have the better your body is at burning calories while you are doing nothing at all!)

PLEASE dont over do it, maintain a healthy weight (if you are over 4′8" you are already perfect so calm your insecurities down a notch , everyone is to worried about themselves to find anything wrong with you)

Crash diets will make you skinny for like a week and then blow you up like a balloon, making you heavier then you where to begin with =/

I’m 17, about 6ft tall and weigh about 184lbs. I’m quite muscular since I work out a lot, and I dont have that much body fat but I have a bit of a tummy I’d like to get rid of. I do a lot of ab workouts so my abs are strong, but there is some fat covering them.
I do cardio (swimming) three times each week, and lift weights four times each week. I’ve completely cut out any bad foods or drinks, no fast food, soda, alcohol, chocolate etc. and I’m eating smaller portions. I try my best to stay away from fat, and I only eat carbs at lunch and breakfast (with protein and fruit/vegetables throughout the day). Luckily I’m mesomorphic and already in good shape, but I really want to lose that bit of stomach fat in time for beach season. I’m sticking to a good ab workout too, with plenty of variety.
Any thoughts/ideas?
Also I’m drinking around 3-5 litres of water each day

I would say about a month or so

I’m 17, about 6ft tall and weigh about 184lbs. I’m quite muscular since I work out a lot, and I dont have that much body fat but I have a bit of a tummy I’d like to get rid of. I do a lot of ab workouts so my abs are strong, I can feel them, but there’s a bit of fat covering the middle and lower abs (basically I only really have a four pack at the moment)
I do cardio (swimming) three times each week, and lift weights four times each week. I’ve completely cut out any bad foods or drinks, no fast food, soda, alcohol, chocolate etc. and I’m eating smaller portions. I try my best to stay away from fat, and I only eat carbs at lunch and breakfast (with protein and fruit/vegetables throughout the day). Luckily I’m mesomorphic and already in good shape, but I really want to lose that bit of stomach fat in time for beach season. I’m sticking to a good ab workout too, with plenty of variety, and I drink around 3-5 litres of water each day
Any thoughts/ideas?

Seems like you’re doing the right thing. Everyone has a place which carries a little bit of extra weight; yours must be your stomach. One of the most important things to do when losing weight is NEVER skip breakfast and try to not snack throughout the day. You could also have an under-active thyroid but I highly doubt it. If you are still having trouble losing weight in a few months, consult your doctor or even a nutritionist.

Good luck!