Im back and need some help/advice on workouts

[Hope4Life]

Hello all!

After a LAZY two months of not being able to workout and sitting around, I am back and ready to get back into strength training.

For those of you who dont know, I had a major spine surgery mid feb to remove 5 spinal tumors. Three weeks later i had another surgery bc lower spine incission was leaking. It was a staph infection and had another surgery to 'clean the area' then on antibiotics that is pumped via a PICC line in arm 24/7 for an entire month fallowing that surgery.

Before all this happened, i was getting very fit! Ever since late june last year till early jan i worked out at least 4 days a week. i walked a half marathon in jan which was why i was training so much lol. so i came to be satisfied with muscle gain.

well, sitting on your butt for two months, loosing 12 pounds from not eating for four days post spinal surgery, and having meds and lack of appitite to top it off, im WEAK and DEAD it seams. muscle = GONE. and over this time i was not able to workout, gym closed. went out of business.

i now have those bodylastic resistant bands and they are GREAT! much smoother motion then dumbells! i have those too. I figured out all the exercises i did at the gym, i can do with these bands.

but to the point of post lol sorry im wondering if i am really going to have to start over...ENTIRELY...or if muscles may rebound? Does muscle deteriorate after inactivity for a long period of time? its frustrating at times but i wanna get back in the swing of training. i know i just cant overdo it or over push myself bc spine is not done healing. it will take at least 6 months or more but im allowed to workout just not OVER OVER strain.

what do you all think of the muscle loss issue? permanent and have to start from scratch or temporary and will bounce somewhat back? thanks

[swanso5]

muscle atrophies (decreases) or hypertrophies (increases) it doesn't deteriorate per se...when you lift reguarly it is basically in a state of hypertrophy if you're doing things right and when you aren't it atrp'hies back to it's "natural" size...so all you need to do is get back in the swing of things (albeit slowly) and you'll be back to where you are...once you've had it (muscle) it's pretty easy to get back to it

[swanso5]

muscle atrophies (decreases) or hypertrophies (increases) it doesn't deteriorate per se...when you lift reguarly it is basically in a state of hypertrophy if you're doing things right and when you aren't it atrp'hies back to it's "natural" size...so all you need to do is get back in the swing of things (albeit slowly) and you'll be back to where you are...once you've had it (muscle) it's pretty easy to get back to it

[Hope4Life]

Thanks swanso! that was VERY comforting!

Glad to know all that hard work i did isnt fully gone. i just need to get more motivated to workout more often.

was thinking to join another gym in area to help get me going but money is tight so gotta work on will power. im in the process of about to move out so when it pulls through and i do, all that moving stuff and work to do on the house will get me started i hope! always thought painting lots of walls does a nice body workout haha.

[Packard]

Muscles have a "memory" and want to get back to the strength they once had.

Assuming there are no lingering effects from the surgery/disease then I would expect you to recover your conditioning in substantially less time than it too to get in shape in the first place.

For the first six weeks I would emphasize your torso work. Add walking and some very light training.

After 6 weeks you should be ready for some more serious work. But with the surgery (are you cleared to workout?) the muscles in the back and torso will have become weaker and they need to be strengthened first.

Some suggested exercises (if the doctor allows it):

Crunches
Side crunches
3/4 side crunches
leg raises
back hyperextensions (on your )
Walking with intermittent jogging
very light weight lifting

This will strengthen your torso and help prevent back spasms from future training. The walking/jogging will prepare you for road work. The very light weight training will prepare you for more rigorous training.

Do this easy for 6 weeks; moderate for 6 weeks; and then get to your old routine.