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Bodybuilding/spondylolisthesis cardio and weight loss

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Expert: - 8/4/2009


Question
HI,
I was wondering if you could help me. I am desperate for help. I was recently diagnosed with grade 3 of L5/S1 spondylolisthesis...(cogenital).
I am 22 years old, female, quite fit and strong. My main trouble is I can't seem to lose weight of my middle section-which of course is not helping my back.
I am strong  in the sense I can lift 150kg on my legs on the leg press exercise (for over 80reps).
I have all the determination but need help ASAP. I've been told to do core exercises, and lose weight at I weigh 11stone and am 5ft 2 in height now due to the inactivity of my spine...however ive not been told how to lose weight and the core exercises aren't shifting the pounds!
I'm not that fussed about my weight...i'm more concerned about my fitness and the fact my waist size is bigger than it should be.
I was thinkin I could try exercising in the morning..but sometimes my spine is stiff and I don't want to make it worse. Presently I'm doing the odd spin class and aerobic weights(heavy but comfortable with high reps). I have been exercising for 5 months and lost nothing! ...please help..p.s I love weight training (Thankyou for your help in advance)
Dionne x

Answer
Hello Dionne,

First off, do NOT let the fact that you have a spondylolisthesis stop you from doing what you love.  I was diagnosed with a Grade II, borderline Grade III spondy in 2001 and since then I have not only earned my Pro Card in Natural Bodybuilding, I have set many personal records and continue to do so.  I routinely deadlift well over 400lbs, squat well over 300lbs, swing kettlebells, run, sprint and the like with little to no problem.  What you have to do is become and expert on the core muscles (lats, hips, erector spinae, glutes, psoas, abs, obliques, hamstrings etc) and thier relation to the pelvis.  I am considered by many an "expert" in that area, but I continue to learn all the time.  The biggest thing that you need to be aware of at all times, GOOD POSTURE.

As far as losing weight/fat goes, you mention how enthusiastic you are about working out, but you make no mention of your nutritional habits. Nutrition above all else will dictate the level of your results weather you are trying to burn off excess body fat, or build muscle.  Do not think you can simply tell your body where you want it to burn fat.  It does not work that way.  Your body will burn fat every where and where you have the least amount of fat you will look skinny, where ever you have the most amount of fat you will look decent at best.  In order to do this, you have to be consistently in a caloric defecit with balanced macronutrients.  There are literally tons of websites where you can calculate your approximate caloric, and macro needs for your body type and body weight.  Just run a search to do so.

Take it from me Dionne.  Even being a Pro Natural Bodybuilder, I have my problem areas as well.  I have what most would consider and abnormally large amount of low back fat.  I'll have a eight pack abs, but fat rolls on my low back.  Then when I diet off all of the low back fat, my abs are so ripped you can see muscle striations.  As for the rest of my body, well you can see in my profile pic.

Good luck!!

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Brad J Loomis

Expertise

I am a WNBF professional bodybuilder and fitness trainer who is well versed in Exercise Physiology and Kinesiology. I am equally well versed in muscle hypertrophy and fat reduction. I have coached male, female, and teenage competitors all to top 5 finishes, 2 with class wins. Competition prep and posing are other subjects I love to teach. I am very good with nutrition, but will admit that I am not a dietician. I hold a Bachelors Degree in Radiologic Science, a Personal Training Certification with the IDEA Health and Fitness Association and am a certified RKC (Russian Kettlebell Challenge) Instructor. I am most knowledgeable in Anatomy, kinesiology and Exercise Execution, especially Compound and Isolation free weight exercises. I also love to answer questions about motivation.

Experience

I have won 3 overall titles with the ABA/INBA and several class wins. In August 2008 I won the Overall title for the INBF Washington State Natural Bodybuilding Championships earning my WNBF Pro Card. I have owned and operated "Healthy Bodies Fitness" in Portola, CA for 6 years. During that time I have taught literally hundreds of clients in nearly every way. You name it and I have used it as an avenue for coaching/teaching. One on one personal training, seminars, 10 week challenges, week long courses, group training, step aerobics, what ever it takes to spread the word of health and fitness and keep my business thriving in a small community. I have also authored a book "Design your own NUTRITION" which is being represented by ST Literary Agency.

Organizations
Sponsored by AST Sports Science - www.ast-ss.com W.N.B.F (World Natural Bodybuilding Federation) RKC I Certified Instructor(www.dragondoor.com) A.R.R.T (American Registry of Radiologic Technologists)IDEA Health and Fitness Association

Publications
May 2009 issue of Natural Bodybuilding and Fitness Magazine, January 2009 issue of Mountail Lifestyle Magazine March 2007 Issue of IDEA Fitness Journal (Member Spotlight)AST Sports Science Website (Interviewed by IFBB Pro Jeff Willet)Natural Bodybuilding and Fitness Magazine (www.exercisegroup.com)www.bodyspace.bodybuilding.com/healthybodies,www.inbf.net,www.californianaturalmuscle.org,www.youtube.com/healthybodys Local Paper "Portola Reporter"

Education/Credentials
My background is in Health Care. I earned my Bachelors in Radiologic Science and have worked in Diagnostic Imaging for 13 years, thus my vast knowledge of anatomy. I also hold my personal training certification with IDEA Health and Fitness Association. The rest of my knowledge comes from frequently reading the journals of The American College of Sports Medicine and American Journal of Clinical Nutrition. There are other journals out there, but those are my favorites.

Awards and Honors
As I mentioned above, I am a 7x Natural Body Building Champion. 2003 Novice Overall Champion ABA/INBA Northern Nevada Natural 2004 Open Medium height division winner ABA/INBA Western USA Natural 2006 Open Overall Champion ABA/INBA Naturals Nationals 2007 Open Short class winner ABA/INBA Mr. Millenium and Mr. Reno 2008 Open Overall Champion ABA/INBA Mr. Millenium 2008 Open Middleweight winner INBF Capital City Naturals 2008 Open Overall Champion INBF Washington State Naturals(Earned WNBF Pro Status)

Past/Present Clients
To many to list, but I am especially proud to have done consulting with Tony Bennett.

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