I posted a week or so ago about an assessment I received from a PT, who told me that I'm a lot weaker on one side of my lower body than the other -- when he said that, a light went on in my head. That explained a knee problem and other problems I have had. He recommended that I work on these weaknesses in order to get a good foundation for weight lifting.
I thought I'd update you all.
My goals are to lose weight and build muscle.
The PT gave me a bunch of lower body-weight exercises to work on for three weeks. They are bridges, sliding bridges (slide one foot out and back), lying adductions (sounds so much cooler than 'leg lifts'), and wall squats while holding a light weight (8 lbs). He also recommended leg extensions on a machine.
I am duck-toed, and he gave me specific foot placements during all these exercises to rectify that. I think that's great -- being duck-toed has always bothered me and I had no idea that I could control it. I'm still not convinced! But I'm following his program and will see. He talked a lot about body awareness, which I found interesting. He also explained some basics about muscle recruitment and the CNS.
He said he wasn't sure what to give me for upper body because I don't have any issues there. He ended up giving me lat pull-downs, low cable rows, chest presses, flies, shoulder stabilizers (standing Y's), bicep curls, and tricep pull-downs. Quite a lot, really!
He also gave me specific stretches for UP and LB.
In addition, he told me to do cardio every day -- he gave me two types to choose from: Treadmill at a fast walk, increasing incline 1% every 5 minutes to 6% and then back down, or elliptical at mid-resistance doing 60-65 speed for 15 min.
He also told me to increase my calories to 1400, eat a lot more protein, and eat 6 small meals a day. I was eating low-calorie before (1100-1200/day), so 1400 feels like a lot of food, especially with so much protein. I'm still getting used to eating so often, and devoting so many of my calories to protein. I was doing about 33/33/33 before. Now I'm closer to 50% protein.
I just got NROWL, so I'm reading it while I work the PT's program. A lot of what the book says is different from what the PT recommended, at least in terms of calories and cardio, but I figure I'll do the PT's program for the 3 weeks he recommended and then I'll try NROWL. I really want to get off the machines and do big compound moves because I'm convinced that is the way to go for maximum benefit.
Has anyone else dealt with significant imbalances? Three weeks doesn't seem like a long enough time to correct them, but I really have no idea about muscle development and such... I'm a fugitive from the toning and cardio camp.