Help please

[RAINBOWWAVES]

Every time i do a sit up i seem to pull chest muscle and it is sooooo painful. I tried every which way but it always happens so i gave up hoping for a 6 pk. That is all that is bad on me, tummy...what to do? I am 59...5'3 and 135lbs.

[swanso5]

i'm not sure what you've done there but maybe try leg raise variations (leg/knee raises, hanging leg/knee raises, knee ins etc) which pulls the pelvis the opposite way but does the same thing

[RAINBOWWAVES]

Thanx much mate...but i tried that and it is not helping abs. It is so frustrating. I was told i have a weak diaphram. It is right in the middle where it is plumped, by the breast bone.

[swanso5]

You may need to do soem pilates type stuff and learn how to activate your transverse abdomonis muscle which will strengthen your core muscles which may help

[SarahPT]

I agree, hitting the transverse abdomins may help. Did a doctor or physical therapist tell you about the weak diaphram and give you any info on what to do about it?

Keep in mind that getting a 6 pack isn't about doing ab exercises. All the ab exercises in the world won't make the fat go away so the 6 pack will show. Make sure you are eating just right and have a solid exercise program.

Sarah

[RAINBOWWAVES]

I have always eaten right...i eat meat once a mo if that..I eat nothing with fats or cholest and i walk every day and swim, yet i still have fat around the middle. I don't expect a 6 pk, just a faltter stomach. Back in 82 when i was 35, i had gallbladder out...i didn't fit the criteria for gallbladder..which is fat, forty, fair and flatuence. I weighed 115 and the surgeon said that there wasn't enough fat on middle to pull the wound together so he had to kind of roll it together and staple it...it was sooooooooo painful and i couldn't stand upright for a month. Anyway, sadly it left me with a bulge and was not ever again able to do sit ups. Then i got brave and decided to do some sit ups and pulled the muscle in diaphram...and nothing i do will help...i wish i could afford to go the gym and maybe a trainer could help me.

[Boss Man]

I have always eaten right...i eat meat once a mo if that..I eat nothing with fats or cholest and i walk every day and swim

You need to eat some Fats though, os what kind of Fat sources do you have, like say Cod Liver Oil, Flaxseed, Almonds etc etc.

Also the walking and swimming may be too much. Cardio is good for fat burning, but sometimes there is too much, and there is a train of thought that says Cardio can burn off unwanted calores, but the body would hang on to what it needs, so it won't let you burn off calories from important sources, just those from negative sources or the excess it doesn't want.

Also too much Cardio could burn muscle mass.

I would say in humble opnion, to stick to 40-45 minutes, as a daily time limit for Cardio, and either swim or walk, whatever feels best for you, bearing in mind swimming is more resistance based Cardio, and affects more muscles than walking.

Too much Cardio, could lead to things like overtraining, (going stale), which will reduce your ability to do it, and cause things like lethargy, and other possible things like sleep problems, lowered immune system, and reduced mental functions.

[RAINBOWWAVES]

I have always eaten right...i eat meat once a mo if that..I eat nothing with fats or cholest and i walk every day and swim

You need to eat some Fats though, os what kind of Fat sources do you have, like say Cod Liver Oil, Flaxseed, Almonds etc etc.

Also the walking and swimming may be too much. Cardio is good for fat burning, but sometimes there is too much, and there is a train of thought that says Cardio can burn off unwanted calores, but the body would hang on to what it needs, so it won't let you burn off calories from important sources, just those from negative sources or the excess it doesn't want.

Also too much Cardio could burn muscle mass.
I swim from May to Oct, then i walk from Oct to May. I eat no fats at all unless you can count eggs and mayonaise. I have a hambuger or a steak once a month. No i don't eat fish...I eat alot of chicken and pasta.

I would say in humble opnion, to stick to 40-45 minutes, as a daily time limit for Cardio, and either swim or walk, whatever feels best for you, bearing in mind swimming is more resistance based Cardio, and affects more muscles than walking.

Too much Cardio, could lead to things like overtraining, (going stale), which will reduce your ability to do it, and cause things like lethargy, and other possible things like sleep problems, lowered immune system, and reduced mental functions.

[Boss Man]

Right I see. In that case no worries on the swimming and walking, just be sure not to do each for too long. Gvie yourself enough recovery time for the morrow.

As for the fats, you probably do a get a little "good fats" from somewhere, like possibly Cereals, Fish sources and other foods, but I would say Egg Fats could be limited to maybe 1 yolk with your Whites. The yolk does have some vitamin / mineral content, but is a not so hot Fat source, so if you make anything that includes several egg whites, like an Omelette, Scrambled eggs etc etc, you would be better sticking to 1 yolk.

Mayonnaise again, unless it's low fat, some of those can be a bit blerrch content wise I believe, I personally don't like the look or smell of it, so I don't eat it.

Try to get some level of Good Fats though, as they help with things like memory, hair, skin, removal of bad fats.

There's easy ways to get some, you could snack on say 1/2 cup Almonds 1-2 times a day. They are a Protein source too, but you only get about 6 grams per cup, but the Fats are some of the best you can have.

Or for example, you could use Polyunsaturated / monounsaturated spreads, to say Butter unprocessed Bread / Toasted bread sources, or you could use a bit to make Eggs with.

Another way might be to mix a bit of Flaxseed Oil into Protein Shakes if you have them, I've heard that works okay.

I think Olive Oil might be another source, and I've heard something called Udos, but I'm not familiar with that.

[RAINBOWWAVES]

Right I see. In that case no worries on the swimming and walking, just be sure not to do each for too long. Gvie yourself enough recovery time for the morrow.

As for the fats, you probably do a get a little "good fats" from somewhere, like possibly Cereals, Fish sources and other foods, but I would say Egg Fats could be limited to maybe 1 yolk with your Whites. The yolk does have some vitamin / mineral content, but is a not so hot Fat source, so if you make anything that includes several egg whites, like an Omelette, Scrambled eggs etc etc, you would be better sticking to 1 yolk.

Mayonnaise again, unless it's low fat, some of those can be a bit blerrch content wise I believe, I personally don't like the look or smell of it, so I don't eat it.

Try to get some level of Good Fats though, as they help with things like memory, hair, skin, removal of bad fats.

There's easy ways to get some, you could snack on say 1/2 cup Almonds 1-2 times a day. They are a Protein source too, but you only get about 6 grams per cup, but the Fats are some of the best you can have.

Or for example, you could use Polyunsaturated / monounsaturated spreads, to say Butter unprocessed Bread / Toasted bread sources, or you could use a bit to make Eggs with.

Another way might be to mix a bit of Flaxseed Oil into Protein Shakes if you have them, I've heard that works okay.

I think Olive Oil might be another source, and I've heard something called Udos, but I'm not familiar with that.

I walk and swim for about 45 mins tops. I also bike ride...I am Italian and so extra virgin loive oil has always been a part of diet. I eat Cheerios 3 times a week, egg whites 2 times a week and egg yolks 2 times a week. No lunch...

[SarahPT]

Why no lunch? How often do you eat? Eating often is important.

Sarah

[RAINBOWWAVES]

Why no lunch? How often do you eat? Eating often is important.

Sarah

I get up at 11:00am...eat breakfast around 1:00pm, then dinner at 5-5:30...then i have a popcorn snack around 1:00am...go yo bed 4:00am...was a musician and a DJ so was up a;; night and got into that mode and like it...

[Boss Man]

I would say then, slip a little snack in around 3:00, so you don't go for 4-4.5 hours with zippo food. Probably better to put something in there between the 1:00PM meal and the 5:00PM meal, rather than go for 4-4.5 hours without, as you'll use up most of the 1:00PM Protein and Carbs in about 3 hours, and your body could start fueling itself on things like bits of muscle, (Catabolism) and other stuff.

Then you're talking about 7-8 hours straght, then eating popcorn.

So you'll get some high level Catabolic action no doubt, and probably make your metabolism go a bit higgledy piggledy for some time, then eat a pretty pooey food source.

You should definitely add another couple of small meals in there, like say a couple of small Turkey or Chicken slices, and make a Wheatbread Sandwich, and then perhaps a small piece of Fruit.

Or something like a low fat Yoghurt, and perhaps one of those pre packed, mixed fruit segment things, or anything with some Protein and Carbs in it, to stop your body going a bit loopy after 8 hours, then putting crappy Popcorn in it.

[RAINBOWWAVES]

I would say then, slip a little snack in around 3:00, so you don't go for 4-4.5 hours with zippo food. Probably better to put something in there between the 1:00PM meal and the 5:00PM meal, rather than go for 4-4.5 hours without, as you'll use up most of the 1:00PM Protein and Carbs in about 3 hours, and your body could start fueling itself on things like bits of muscle, (Catabolism) and other stuff.

Then you're talking about 7-8 hours straght, then eating popcorn.

So you'll get some high level Catabolic action no doubt, and probably make your metabolism go a bit higgledy piggledy for some time, then eat a pretty pooey food source.

You should definitely add another couple of small meals in there, like say a couple of small Turkey or Chicken slices, and make a Wheatbread Sandwich, and then perhaps a small piece of Fruit.

Or something like a low fat Yoghurt, and perhaps one of those pre packed, mixed fruit segment things, or anything with some Protein and Carbs in it, to stop your body going a bit loopy after 8 hours, then putting crappy Popcorn in it.

I had just recently read that fasting every other day makes one live longer. They did extensive research on mice. The ones that ate the less lived longer. They said if one is unable to fast totally then skip one meal a day. But i am going to try what you suggest and see what happens. I'll maybe have a slice of cheese or a thing of yogurt. I adore popcorn and it is the only snack food i eat except some pumpkin pie on holidays..LOL...thanx so much for your kindness.

[swanso5]

fasting is not good..oh and we're not mice (he, he) so until it's proven on humans, leave it alone...frequent and evenly portioned / spaced meals are the way to go