Thursday, February 14, 2013

David's make over week 6

This week the scale didn't moved for David either, he is 202 lb, 17 lb down in 5 weeks.
Human body takes 4 to 6 week to adopt, weight lose is the biggest in the first 4 week, muscle gain is the easiest in the first 4 week because neural adaptation. David is almost 20 lb less then when he started so his body needs less energy( food) to function or burn more energy during exercise. Because of his back pain I can't really pus him to his limits, we have to be very careful with his lower back, he is limited in certain movements and he does't have full range of motion in his hip. If the hip is limited the lower back takes over and that can cause  lower back problems if the person is not strong enough to handle the stress.
To take up the notch on his training without hurting his back he is going to do swimming one day a week for about 30-40 min.
His diet is the same, no sugar, salt, flour or any kind of processed food. 3 meals a day consisting of lean protein, healthy fats and good carbs, nuts and fruits for snacks if hungry between meals.

This weeks exercises are much like last weeks with small changes.

For warm up we did a modified sg leg raise 


Plank with shoulder tap 2x 20

Ball roll outs  2x12



Full body

Modified deep squats   3X15


Push ups 3X15


Band bent over row 3X15


Ball pull overs 3X15


Standing upright rows 3X15


Stay tuned for next weeks workouts!!!

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