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  • 29-04-2010 12:16pm
    #1
    midlands19
    Registered Users, Registered Users 2 Posts: 56 ✭✭


    hey all.

    Just joined gym:D .haveing been injured (neck and back) for last two years . I have been instructed to to 15 min on bike and 15 min crosstrainer and 40 ab crunches for start n they said they would change it in while .

    I have two questions .as my neck muscles are week how do i do abcrunch without hurting my neck :confused:.
    Second question is what is best clean diet just give me rough meal plan for day that will help inprove strenght and give me some definition


    feel free to ask questions for u to give me answers

    tia
    mark .


Comments

  • #2
    baaaa
    Closed Accounts Posts: 606 ✭✭✭baaaa


    If ab crunches are hurting Id stop.
    If you got legit injuries Id be goin to physio to make out a workout and identify whats ailing you.Your neck and back are critical to your life.
    Tbh the program you got off the gym sounds like their standard beginner program and could very well be doing more damage.


  • #3
    sfag31
    Registered Users, Registered Users 2 Posts: 204 ✭✭sfag31


    Yep.
    Why target the back when you are just returning to fitness.
    Do other exercises - they all good for a while.
    Guage your back and neck strenght and target those areas specifically when ever you feel ready and do it gradually.

    As for diet - clean grub guides are posted many times.
    heres a brief run down to build muscle.


    lean meat or fish with fiberous veg or salads.
    Fish oils or flax oils.
    oats, musli or wheatabix.
    milk and eggs
    No processed food. Nothing with ingredients that you cant pronounce.
    Brown food over white.
    Whey + sugar (dextrose or malto) immediately after muscle workout.
    Full meal 1 hr later.
    green tea and coffee.

    I should add that I have a couple of broken bones that will flare up if I dont lamp the fish oils into me. Exceed recommend dosage - take 5 to 10 a day.


  • #4
    midlands19
    Registered Users, Registered Users 2 Posts: 56 ✭✭midlands19


    baaaa wrote: »
    If ab crunches are hurting Id stop.
    If you got legit injuries Id be goin to physio to make out a workout and identify whats ailing you.Your neck and back are critical to your life.
    Tbh the program you got off the gym sounds like their standard beginner program and could very well be doing more damage.


    cheers guys i have attended phiso and have been shown how to do crunches a bit easier but still sore on neck . is there any way to strengthen neck muscles ?

    mark


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