After being injured and having the back of an 80 year old man for practically a year now, I'm finally getting surgery. Once I recover completely from the operation, I'd like to really train hard in ways I didn't use to to help prevent this from ever happening again and to take advantage of my body while I'm still young and able to be in great shape. Basically I want to start hitting my core really hard (I used to only do a little bit of abs) and I want to really trim my body fat % as much as possible. I've stopped caring nearly as much about big muscles or putting up heavy weights and would rather focus on being toned and physically fit. That means a lot more focus on push-ups, pull-ups, dips, etc rather than trying to get to benching 300 lbs or squatting 450, if you know what I mean.

Anyway, I realize I'll probably need to eat the right stuff too if I'm trying to cut down on body fat %. I can't cook at all but I'll still take whatever advice you can throw at me. Little changes and things I can think about eating would be more helpful/practical than specific items/dishes to prepare at specific times.

Also, advice on good cardio routines and a good core workout is really what I need, and how to work those into a regular lifting schedule with back, biceps, triceps, chest, shoulders. I don't really do legs because I play a lot of basketball to keep them in shape, and I can't do squats and several other big leg exercises because of my back. I usually just do calve raises.

Any advice would really help me out, thanks.

Are you saying that even after you completely recover you won't be able to do hard-hitting compounds for your back?

Because the best three I can think of (by far>_>) for core are overhead squats, deadlifts, and squats.

Basically, so all of those are ruled out unfortunately. I could probably do them, but I'll be missing the disc in between two of my vertebrae, so it's pretty dangerous and I'm not going to risk having to go through this again.

Sorry, I forgot about this.

>_>

http://www.sherdog.net/forums/showthread.php?t=387889

There's a few core things.

I don't know much about eating healthy, since I don't do it myself.

I'm not sure about what kind of cardio routines would be good. I really like to run, and ride my bicycle, and swim. Those all seem pretty decent.

Thanks for the advice, and the bump. I do really still need advice on this stuff guys, or at least point me to a better forum. Most of the fitness forums are full of egotistical bodybuilders with advice that only applies to people who want to lift competitively or do shows, rather than someone who wants to just have a good body.

brglfrghl

I even remember thinking when last I replied that the Martial Arts board at GFAQs would be a good place to ask, I'm not sure why I didn't mention it. I guess I am just a penis.

In reality most of the topics there are about weightlifting and health in general, not martial arts, so you would be fine to ask any of this there.

http://boards.gamefaqs.com/gfaqs/gentopic.php?board=212

Cool, I'll definitely check it out. Thanks a lot.

I really recommend you see a therapist...the back is an ultra sensitive spot and you're better off getting professional help I think. They took out a cartilage disk in between two back bones? What is cushioning them!?!

The little disc that's left, or nothing at all. It's not mandatory to have in your body, it just helps.

I'm most likely going to need physical therapy, after my 1 month post-op appointment my doctor will tell me how much I need. I'm not worried about how to recover. Tons of people have this surgery at some point in their lives, it's pretty common and rarely has any long-term negative side effects.

I'm asking for help on my routine once I'm finished with the therapy and back to normal again.

http://www.asseenontv.com/prod-pages/billys_bootcamp.html

I was watching my friend do this, and it looked intense.

He just switches muscle groups around and you work out for like an entire hour, nonstop. lots of core and abs and he focuses a lot of flexibilty.

You could still do bodyweight squats right? Just do a lot of them, like 100-200 or so.