How do you workout with a chronic problem?

[1031939]

90% of how you look happens in the kitchen.

You don't need jump squats and extreme Bodyrock-style workouts to look good.

Zuzanna looks the way she does because she's fit and has very low body fat. There's nothing magical about the extreme twitchy jumping workouts other than the fact that they're burning more calories. Personally I'd rather just eat less than have to go through that. After a point you're just putting totally unnecessary stress on your joints and risking injury.
You don't need to do a thousand flopping and jumping variations of pushups and squats: you can look exactly like that with just traditional barbell squats/deadlifts/press, a daily walk and a healthy diet.

I'd throw yoga in there as well just to round things out and keep you flexible

I know exactly why she looks the way she looks I know her diet and I know here routines. My point is that the foot pain has kept me from the workouts I enjoy. I know a person can just do push up, bar bellsn etc. and lose weight. But these workouts are the only ones that motive me. I am not trying to look like Zuzanna. That is unrealistic. She is an excellent motivator. She is also a fitness model and naturally is set up to look that way due to genetic predisposition, I have no magical idea that I will ever look like her. Also these workouts are fairly short. Just intense.
Eating less calories sounds easier than it is when you are a food addict/binger.
These workouts kept me focused and making myself work harder helped keep it all into perspective." Why would you wanna eat that second bowl of spaghetti when you worked your ass off all day?" Things like that kept me focused. Honed in.
I have tried to have my breakfast smoothy a day lately. But these healthier diets everyone talks about and I am well aware of, even though I will not lie refreshers are excellent, are expensive. I have $300 dollars to feed a family of 4 a month. So fresh/low fat/ low sodium/ low sugar cannot always be on the table. That is another reason I would use these workouts. So I shifted to the 100 calorie burn. I would do 5 rounds a day and lost weight and felt the muscle firming again. But then my feet started to ache severly again. This is frustrating.
I apologize if I got snippy. But my feet working properly is central to my personal success.

 

[1031939]

90% of how you look happens in the kitchen.

You don't need jump squats and extreme Bodyrock-style workouts to look good.

Zuzanna looks the way she does because she's fit and has very low body fat. There's nothing magical about the extreme twitchy jumping workouts other than the fact that they're burning more calories. Personally I'd rather just eat less than have to go through that. After a point you're just putting totally unnecessary stress on your joints and risking injury.
You don't need to do a thousand flopping and jumping variations of pushups and squats: you can look exactly like that with just traditional barbell squats/deadlifts/press, a daily walk and a healthy diet.

I'd throw yoga in there as well just to round things out and keep you flexible

Sorry I think I did get snippy in that last comment. I do not know why I get so argumentative. You are just coming in with friendly advice.

 

[nailz]

Don't worry about it
Please understand that I'm not trying to be mean, I'm trying to help you and sometimes that means being direct.

Unfortunately I know all about eating healthy on a tight budget.
In the states you can feed a family of four healthy food on $300 a month, it just takes more work.
The net is full of low-budget healthy meal ideas. Feeding high-calorie meals to your family doesn't mean you have to eat those same things yourself: you can substitute things on your own plate to make it lower calorie. For example hamburgers and sloppy joes can actually be healthy choices if you swap the bun for some lettuce and skip things like ketchup and mayo.

One of my best friends also gained about 40 lbs. We used to work out together all the time. She'd always eat huge portions and was constantly snacking but she lifted weights and did intense cardio almost every day and managed to burn off all the extra calories. Then she injured her ankle and stopped doing the cardio and right away she started gaining weight like crazy.
I listen to her excuses as to why she can't eat healthy every day. They're just that: excuses. Eating healthy and controlling cravings takes a lot of effort, but if you want to lose the weight you need to do it. Yes you can continue to binge and do daily suicide cardio to try and burn it off but its not nearly as effective or sustainable as just eating properly and doing 2-3 normal workouts a week.

 

[1031939]

Thanks for the refeshing perspective! (I am not being snide, I mean that.) I needed that.

 

[sangheili90]

This post sums it up very well and is very consistent with my own experience dropping body weight and body fat.

Anecdotal evidence like this can actually be backed by science, there are several studies that show predominately anaerobic based lower volume training will result in greater improvements in regards to body composition compared to high volume aerobic based work, despite the aerobic training regimen creating a higher caloric deficit. What I am discussing is a result of hormonal response to exercise.

 

[fri2219]

The only thing you can do foryour plantar fasciitis that's been proven in clinical trials is lose weight. Do something like rowing and stay away from plyometrics if you like working tendons.

 

[1031939]

The only thing you can do foryour plantar fasciitis that's been proven in clinical trials is lose weight. Do something like rowing and stay away from plyometrics if you like working tendons.

Yeah I developed it after I started to put weight back on. And it got worse which cause more weight gain. But I have now found a way to treat it well enough that I can workout. Working out makes me eat right not the other way around, so staying active is essential for me to stay focused.Just finished my workout. I love long workouts!

 

[Barely Big]

If it is within your means, I'd strongly advise seeing a physical therapist, though it can be hard to find a truly good one. Searching for someone who tends to work with more athletic and active people tends to help if you want to return to high level activities. One particularly good cheaper option is this e-book for about $20 https://www.painscience.com/tutorials/plantar-fasciitis.php

General foot strengthening and stretching is all probably pretty helpful in a lot of cases too. In the mean time, continue doing exercises that don't flare you up and focus on getting good quality sleep.

 

[twoton]

Have you seen a doctor or PT? I don't know what more they can tell you than what people have posted, but there's always a chance. (BTW, I know a man who was misdiagnosed with "plantar fasciitis" and it turned out to be an aggressive form of cancer--resulted in partial amputation of his foot.)

As for Zuzanna, I used to love her. But then I did a little reading about her divorce, from Freddy's point of view, and she might be a rotten person. Who knows, it's he-said-she-said, but I've been in situations close enough to what he described and I kind of believe him. (he claimed she was emotionally and physically abusive)

 

[achillesx]

I have some personal experience with plantar fascititis.

1) Buy the 10/12 dollar compression socks off of amazon for this purpose, they're pretty awesome to wear all the time.

2) Buy heel wedges (also got them on amazon). They're more effective than orthotics. (use them to raise the "inside" or medial heel)

3) Stretch your feet and calves and do soft tissue work. Foam roller, lacrosse ball, rolling pin, etc.

4) Strengthen your gluteal muscles. Generally one of the reasons too much stress will get put on the posterior chain in that fashion is because our posture sucks. Fix your glutes to get yourself some better posture. (Bret Contreas has some good writing as far as that goes)

5) Use cycling or non impact forms of cardio, but make sure you're stretching out. No point in doing a bunch of cycling if it's just going to result in your hips getting tighter and reinforcing the underlying PF problems.