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**Dominic Toretto** · 07-22-2013, 12:45 PM

Originally Posted by blownaltered

I'm looking for advise on a 4 day split for lifting. I can't go heavy with my legs do to bad hips but still need to work out my lower body. Any advise is welcome, I need to lose some weight. If I need to build mass first I am willing to do that I just need help.

Thanks in advance

Building mass is moreso heavy lifting. So if you're wanting to lose weight you'll need to focus more on smaller weights with more reps. If you are mainly concerned with losing weight cardio would be the most effective way to go. Burning calories. If you are beginning working out, try with some running/jogging and incorporate some light lifting as well. Assess your tolerances and lift accordingly.

-Alex

blownaltered · 07-22-2013, 05:08 PM

Originally Posted by Dominic Toretto

Building mass is moreso heavy lifting. So if you're wanting to lose weight you'll need to focus more on smaller weights with more reps. If you are mainly concerned with losing weight cardio would be the most effective way to go. Burning calories. If you are beginning working out, try with some running/jogging and incorporate some light lifting as well. Assess your tolerances and lift accordingly.

-Alex

I guess you missed the part about bad hips. I really can't do heavy cardio, my hip hurts just sitting so jogging is out. I can walk a good while but won't sleep because that hurts. I was in great shape in high school and I lost 30lbs years ago so I know how to do it but now my body doesn't like me anymore so I have to learn new ways. That's the kind of advice I'm looking for.

**Dominic Toretto** · 07-22-2013, 06:13 PM

Originally Posted by blownaltered

I guess you missed the part about bad hips. I really can't do heavy cardio, my hip hurts just sitting so jogging is out. I can walk a good while but won't sleep because that hurts. I was in great shape in high school and I lost 30lbs years ago so I know how to do it but now my body doesn't like me anymore so I have to learn new ways. That's the kind of advice I'm looking for.

No, didn't miss it just wasn't sure exactly what bad hips meant. Sorry hear that though, wasn't sure exactly how it effected you. Man not sure what to advise on that as you probably use hips for damn near everything.

-Alex

blownaltered · 07-22-2013, 06:47 PM

Originally Posted by Dominic Toretto

No, didn't miss it just wasn't sure exactly what bad hips meant. Sorry hear that though, wasn't sure exactly how it effected you. Man not sure what to advise on that as you probably use hips for damn near everything.

-Alex

Yeah that's kind of my problem right now. One is feeling ok but the other is messed up again so I will probably need another hip surgery. Loosing weight would definitely help with how it feels but hard cardio is out so I was thinking if I pumped heavier weight with my upper body I could burn the calories that way. Hell I really don't know what do at this point but I need to do something. I'm damn near 240lbs so Ive got to start losing, I've gain 20 pounds since my hips started hurting last year.

**Dominic Toretto** · 07-22-2013, 07:00 PM

Originally Posted by blownaltered

Yeah that's kind of my problem right now. One is feeling ok but the other is messed up again so I will probably need another hip surgery. Loosing weight would definitely help with how it feels but hard cardio is out so I was thinking if I pumped heavier weight with my upper body I could burn the calories that way. Hell I really don't know what do at this point but I need to do something. I'm damn near 240lbs so Ive got to start losing, I've gain 20 pounds since my hips started hurting last year.

It's my believe that cardio is not limited strictly to things workouts that involve the legs. I would suggest maybe doing some very light lifting with arms for plenty of reps to build a good sweat. Maybe a dumb question but, has your doctor givin any advise?

-Alex

blownaltered · 07-22-2013, 09:23 PM

Originally Posted by Dominic Toretto

It's my believe that cardio is not limited strictly to things workouts that involve the legs. I would suggest maybe doing some very light lifting with arms for plenty of reps to build a good sweat. Maybe a dumb question but, has your doctor givin any advise?

-Alex

No I'm your normal male, I don't like going to the doctor. I waited last time to were I was popping vicodine like candy before I went to the doctor. Not smart but it's what I do. So no for my current issue no but I did have this issue before and there is nothing that could fix it but surgery. I tore the labrum off the bone in my hips last year and I believe I did it again on the right side. Feels about the same, there is no therapy that will fix it just more pins in my hip.

But to answer the physical therapy for my rehab I was aloud to do all normal leg workouts just very low weight. Supposed to ride a bike or walk but that is hurting me so that's why I made the post.

**Dominic Toretto** · 07-23-2013, 10:10 AM

Originally Posted by blownaltered

No I'm your normal male, I don't like going to the doctor. I waited last time to were I was popping vicodine like candy before I went to the doctor. Not smart but it's what I do. So no for my current issue no but I did have this issue before and there is nothing that could fix it but surgery. I tore the labrum off the bone in my hips last year and I believe I did it again on the right side. Feels about the same, there is no therapy that will fix it just more pins in my hip.

But to answer the physical therapy for my rehab I was aloud to do all normal leg workouts just very low weight. Supposed to ride a bike or walk but that is hurting me so that's why I made the post.

Same here. I only go to the doctor if I feel like I am dying or something is broken. Hopefully someone will have some better advise than myself. Best wishes.

-Alex