Help this newb get in shape?

[BigDreams]

I have been wanting to get back into MA but decided I need to get in better shape first. I couldn't even do one complete pushup-now there is a wake up call!

So I'm hoping people can give me tips for getting back into shape. I was a runner, however I have patellofemoral in my knees. That basically means the bone on top of my knees, instead of sliding into a proper groove when they bend instead slide off the knee, which wears the cartlidge. It's caused by a muscle imbalance and has a simple cure-strengthen the quads. Yet after 3 months of physio it hasn't changed a bit :S So I am hoping someone has some good quad strengthening excercises for me?

And....clearly....I need to strengthen my arms/shoulders/chest. What are some ways I can do this? My problem is I have no access to a gym-all I have are 5 pound dumbells and a resistance band.

And of course, I'm also somewhat overweight (5' tall and 145 pounds). I am really trying hard to improve my diet-I eat 4 or 5 small meals, have completly cut simple sugar out of my diet, and eat alot of veggies/fruits. What are some other things I can do? (oh, and I'm a vegetarian)

My back is not completly aligned and I cannot afford chiropractor treatment at the moment-what are some stretches/exercises I can do to straighten and strengthen my lower, mid and upper back? It's been this way for 4 years thanks to a horseback riding accident.

*phew* I think thats all. Sorry for all the questions!

[GaryT85]

I have been wanting to get back into MA but decided I need to get in better shape first. I couldn't even do one complete pushup-now there is a wake up call!

one pushup? im sure you can do more, maybe you just need to believe you can more. in fact im pretty certain you can do more.. either way, its good you are sounding motivated, even with the following hurdles....

So I'm hoping people can give me tips for getting back into shape. I was a runner, however I have patellofemoral in my knees. That basically means the bone on top of my knees, instead of sliding into a proper groove when they bend instead slide off the knee, which wears the cartlidge. It's caused by a muscle imbalance and has a simple cure-strengthen the quads. Yet after 3 months of physio it hasn't changed a bit :S So I am hoping someone has some good quad strengthening excercises for me?

i used to run, though not full time (did have some records/wins in running at school) and i have a 'problem' with my knees, though not likely related..

anyway, its a burning sensation around the outside of the kneecap, starting from top to bottom, though it seems fine whilst im up and about....

sound familiar? i hope so as i am stuck for a bit of a cure as well, physio wasnt entirely sure what to suggest, my MA trainer suggested similar quad strengthening and he could do acupuncture if needed - though i havent had it yet. anyway, if your problem is similar sounding and you find a decent cure, let me know :cool:

And....clearly....I need to strengthen my arms/shoulders/chest. What are some ways I can do this? My problem is I have no access to a gym-all I have are 5 pound dumbells and a resistance band.

if you are wanting to workout without a gym, and not any equipment, not a problem (to a point)

you mention arms/shoulders/chest - pushups will help you A LOT. now i know you said you struggled with them, so start with knee pushups. work on those and soon move onto mixing normal push ups... then raised leg push ups etc.. pushups need no equipment and are great for arms/chest/shoulders :cool:

im not sure how beneficial a 5lb dumbell is, it may be too light to get decent gains with.. though dont quote me on that.

for resistance bands and bodyweight workouts, go on youtube and you will find LOADS of ideas :cool:

And of course, I'm also somewhat overweight (5' tall and 145 pounds). I am really trying hard to improve my diet-I eat 4 or 5 small meals, have completly cut simple sugar out of my diet, and eat alot of veggies/fruits. What are some other things I can do? (oh, and I'm a vegetarian)

im not really all that clued up on weight.. simple rule of eat well and train well seems to be a good idea. the fact you are wanting to start training and say you are improving your diet pretty much covers my idea.. and right on with not eating meat, me too (look at my avatar pic and imagine me doing this to you right now....)

My back is not completly aligned and I cannot afford chiropractor treatment at the moment-what are some stretches/exercises I can do to straighten and strengthen my lower, mid and upper back? It's been this way for 4 years thanks to a horseback riding accident.

my back is a bit dodgy too, though its more bad posture... i cant suggest anything here, sorry

but anyway; bad knees, vegetarian, dodgy back, this is weird for me reading




- and by the way, you mention getting back into shape before you get back into MA, you should combine the 2, training MA will most likely help your physical fitness (depending on what MA you do)

[Frodocious]

As you have injury related back issues, I'm a bit wary of recommending exercises, but for general fitness advice for someone with no access to equipment you can't go wrong with Ross Enamait's routines. Some of them maybe too difficult/intense for you to start with, so amend them to things you can do, either by using easier exercises, shorter sets or longer breaks between sets.

http://www.rosstraining.com/

[chof]

you have a 5 pnd dumbell you can do lateral dunb swings, reverse curls zottmans, dips, off a chair fo rchest and shoulders and tricepts, cat stretch dive bobers for your back, wall sits one legged squats

[JaxMMA]

As you have injury related back issues, I'm a bit wary of recommending exercises, but for general fitness advice for someone with no access to equipment you can't go wrong with Ross Enamait's routines. Some of them maybe too difficult/intense for you to start with, so amend them to things you can do, either by using easier exercises, shorter sets or longer breaks between sets.

http://www.rosstraining.com/

x2

[BigDreams]

Thanks for the advice! I'm at school right now so I'll have to look at the website when I get home.
I've already noticed an improvement (a small one) in how many reps I can do with the resistance band etc..
Right now I'm trying to do 2 sets of 15 knee push-ups, and a total of 6 real pushups a day (thats a big deal for me! hehe). Though I know your not supposed to strength train every day-can I do two days working out and one day off?

I've been following alot of resistance band videos on youtube and trying to change up the excercizes.

Is there anything else I should be thinking about?

[Frodocious]

If you are going to train on consecutive days try alternating your routines, e.g. do strength work one day and conditioning the next. I highly recommend buying Ross Enamait's 'Never Gymless' if you don't have access to a gym.

[arcelt]

I have been wanting to get back into MA but decided I need to get in better shape first.

Congratulations on your decision to get back into MA. My one piece of advice would be to go ahead and start training again. If you wait until you are "fit enough" to begin, you might never start. There is no better way to get into shape for MA than doing MA itself, IMO.