Hello Charles,

My name is Dee. I have not figured out how to post an avatar on here (I do know how but for some reason i'ts not working here) ...said that to say I have pics posted in the before and after thread.

I have an ongoing injury, I broke my left ankle back in March, however this was the 2nd time same ankle , same break and now I'm having complications with possible ligament damage.

I am down 52lbs since I started low carbing but I know if I was able to exercise I would be down at least 10 or more lbs.

I was on vacation and tried to get back into a treadmill routine but that only aggravated the problem . My Dr. says to do a little exercise 1x every 3 days.

I know you're not a Dr. are you? but was wondering if you have any suggestions as to what I can do to firm up or burn some fat. I read your B&A thread and I know what you mean about being vain. I'm over 50 and I'm very vain but not in a bad way I just want to look as good as I can (how did I ever let myself go this far? ) and make my DH proud. Any suggestions would be appreciated.

Dee

Hi. Not Charles, but thought I would comment. First of all, does your doctor know you are still having problems with the ankle? Have you thought about doing some rehab on the ankle with a physical therapist or athletic trainer? Both professions are trained in rehabilitating injuries and may help you get back to "normal" and back on your feet again.

Also keep in mind, that even though your ankle is injured, working your upper body will still burn calories too (and help tone and strengthen as well) Plus, there are many exercises you can do while seated, and then there are also isometric exercises you can do for your whole body to help strength as well.

If your doctor says it is okay, I'd be happy to give you some specific exercises for your ankle injury as well.

Hey Kim, yes I just saw him yesterday and he knows that I'm still in pain and still experiencing spasms and swelling.

So , I have an appt for an MRI to verify the ligament damage and I do have a prescrip for physical therapy just given to me yesterday. We have a full gym at home w/ pilates machine, treadmill and Bowflex revolution and other stuff. I was just hoping I could do something on my own and I need structure and a specific program . I'm not good at winging it .

I guess I'm just a little anxious because I lost the first 50 w/ no exercise and I want to lose the next 5o and try to firm up . I have thighs from the "debil" and a tummy that I'm considering having tucked when I meet goal but of course I'd love to avoid that.

I appreciate your answer and suggestions.

Dee

Hey Dee:

I agree with Jennifer on the muscle building, for sure. That will burn far more fat than any cardio, so do what you can on the bowflex and what not. I'll attach a weight routine to this e-mail and you can see what you can do on there. But basically whatever you do, I recommend heavy resistance and few repetitions to get the best results. Find a weight you can lift about 7 times, and then move on to the next exercise. It's faster and it's more effective than lifting light stuff.

As I tell anyone who will listen, the key to any low carb diet is fatty protein. Chicken thighs over chicken breasts. This is what will shed the pounds at twice the rate than if you starved yourself. Make sure you eat enough. You want to burn body fat, not body mass, so it takes energy from fatty protein to do that. Eat fatty protein, lift weights accoding to the Slow Burn method and I believe you will see good results.

Slow Burn was written by Frederick Hahn and Dr. Eades.

All the best,

Charles

Thanks so much Charles..I'll start that tomorrow.

I do believe you with the upping the fat. When I was on that "other " plan I was constantly stalled even though most times being strictly on plan and starving , almost afraid to chew a stick of sf gum. This time even though I indulged on my vacation last week going back to Atkins has caused me to have no stall and I've been dropping it like it's hot even though I'm eating real bacon and cheese ...all the stuff I couldn't even look at before.

Wow, you're a treasure. I'll let you know how it goes. Off to check out that book.

Thanks again to Jenn (JustKim)

Dee

lol actually I am Kim

okay shoot I have a sample ankle rehab program - but cannot see how I can attach a file here.

if you are interested in it, please just email me and I will send it to you.