Over 40 trying to get the muscle back

[DirtDiva]

Wow, Dirtdiva good for you! I'm impressed that's some serious time on the bike too. I tended in the past to avoid Pilates, because I was getting caught up in routines that I wasn't ready for. Over time though I became open to other things. T.A. became my dynamic stretch (and more). I have what is apparently a nerve injury in my lower leg, I'm doing A.R.T. type exercises to recoup. I went back to mobility work with Scott Sonnon's Intuflow, godsend that is. I picked up Pilates with the ball - Lisa Hubbard which is just perfect. It's kind of like stretching but your not actually holding them static, in some ways it's like Intuflow where you go to the tension but not through it. It's working wonders in that way, symmetrically front back, side to side, top bottom. All of those including the T.A. I can do without real weight bearing or impact. Perfect for recovery. Thanks for the link, that site has so many interesting things.

Earlier this year I picked up Ballet Fitness for the same reason. I had looked at doing Kathryn Morgan's 12 week challenge but had to stay off my feet for a while. I'm no swan, but I really thought she put a plan out anyone could try. Funny I would have never said this years ago but Pilates & Ballet are real gems. With a hands on introduction to A.R.T. this year, I may get a few good lessons in anatomy/physiology as well. I'll be honest though, secretly all I want to do is Rhythmic Step and fly down the road (running) feeling fine!

I'm on Scott Sonnon's site right now, thank you for this link!!! Do you have any of his dvds, because that video of him on the lake has me very interested (hope there are no mosquitos). That's the type of flexibility I'm after, I don't want to be hyper-mobile, but flexible on all planes of the body.

Also, how do you think you damaged your nerve? I've been told nerve damage is from surgery or trauma, but then who knows? The chiropractor I saw a while back said I could have a compressed nerve in my butt, adhered, how does one even confirm that?

 

[112toGuru]

I have Intu-flow, the set is two dvds, 4 practices, beginner to master. I only went as far as advanced but used it many times in the past. I'm using intermediate ATM. Prasara Instructional Series "A" Flows is yoga and the companion book (both are well done, I haven't used the yoga for some time, may be tedious if you are in a hurry, see also the book "The Art of Slowing Down" if you are still in a hurry, put it on the wish list)
Flowfit, the first one, that also has several levels. Highly recommend Intu-flow as a starting point.

It happened over time, I think too much time on uneven surfaces, and that turned into a chronic injury. May take time to undo those overuse patterns.

 

[bchgrl40]

Dirt diva, your original reply hit me like a ton of bricks. Some new info some not so new. So inspiring for me I intend to print it out and follow similar guidelines. I am currently recovering from shoulder surgery, appalled at my lack of muscle (after 2 years of no heavy lifting if any at all) and how that makes a woman of 46 yrs old look and feel. I've gained incredible amounts of fat while losing a large amount of strength. I feel like sh*t frankly and never want to feel this way again

 

[nckfitheart2009]

I don't do any of the Cathe monthly rotations, or anything formal except STS. That is always on, with one month off before I start up again. I've always lost fat and spared my muscle through diet first (Intermittent Fasting works fabulously for me). As discussed above, I've ditched the FDA food chart and counting calories, and pretty much am Paleo and eat healthy fats, plenty of sleep and longer aerobic sessions keeping my heart rate within range.

Nutrition being the 70-80% key element to fat lost, Which meso cycle, in you opinion, has the most
contributed @DirtDiva ?

What frequency ratio longer aerobic versus short hiit do you strive for on weekly basis