Two years ago, he was diagnosed with the onset of herniated disc in the L5 S1 region. During this time, I didn't do any weight training, I just went from 82 kilos to 60 kilos with walking and floor exercises. Now I feel better and want to start weight training. I want to lose my last 10-12 kilos by gaining muscle by burning fat.
Since I have a lot of fat, I have to train with discipline, but high weights force my back and I have pain the next day. I have a few questions for you, I would be glad if you can help me.
- Since I won't be lifting heavy weights (max 5-6 kilos for a start), is full body enough 3 days a week or should I choose split because it will be every day?
- there is no one-to-one triceps exercise in the program. But my weight loss-loss arms have sagging, is it enough, what happens if I add (dips+triceps) out of the program?
- I can't do the deadlift in the program, what can I add alternatively
- After the program, I do cardio (brisk walking) for half an hour, then, because I am pear type, there is a lot of fat in the hip region, is it beneficial if I do hip leg exercises for half an hour without weights -I have seen the benefits before- three days a week after training?
- The other three days are abdominal plus back exercise and cardio Sunday only in the form of walking or off.
Since I have a lot of fat, I have to train with discipline, but high weights force my back and I have pain the next day. I have a few questions for you, I would be glad if you can help me.
- Since I won't be lifting heavy weights (max 5-6 kilos for a start), is full body enough 3 days a week or should I choose split because it will be every day?
- there is no one-to-one triceps exercise in the program. But my weight loss-loss arms have sagging, is it enough, what happens if I add (dips+triceps) out of the program?
- I can't do the deadlift in the program, what can I add alternatively
- After the program, I do cardio (brisk walking) for half an hour, then, because I am pear type, there is a lot of fat in the hip region, is it beneficial if I do hip leg exercises for half an hour without weights -I have seen the benefits before- three days a week after training?
- The other three days are abdominal plus back exercise and cardio Sunday only in the form of walking or off.