Hello all! I'm recovering from a leg and knee injury for the past four months. I finally received clearance from my doctor to restart a workout a regimen. I'm clueless what to do because the exercises I use to do I can no longer do (at least for now). I'm female in my mid - forties, who has put on considerable weight (about 20 + plus pounds) due to both recovery and covid. I use to do strength training and workouts similar to these when I trained for marathons Brandon Todd – Professional Fitness Trainer. If anyone has suggests on light workouts to burn fat, and build muscle please let me know. Right now, I'm doing my best to maintain my weight through a reduced calorie diet and low impact workouts. The results are slow, so I'm looking for something that works much faster.
Other/Mixed Restarting a new workout - no weights
- Thread starter FreeSpirit8
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Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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pet'
Level 8 Valued Member
Hello,
@FreeSpirit8
Maintaining the weight is mainly a diet discipline. It is hard to out train a bad diet.
Intermittent fasting can be interesting, if this is possible. Then it can be as simple as skipping breakfast.
Training wise, if you have access to sea or swimming pool, this would be the best to do long and slow aerobic training. But with C19, I guess swimming pools are closes.
Is skipping rope possible ? One can do 1 minute or so, then some upper body strength (TNW push up progression toward OAP, and pull up progression). It would be just 2 or 3 reps every 3 minutes.
Kind regards,
Pet'
@FreeSpirit8
Maintaining the weight is mainly a diet discipline. It is hard to out train a bad diet.
Intermittent fasting can be interesting, if this is possible. Then it can be as simple as skipping breakfast.
Training wise, if you have access to sea or swimming pool, this would be the best to do long and slow aerobic training. But with C19, I guess swimming pools are closes.
Is skipping rope possible ? One can do 1 minute or so, then some upper body strength (TNW push up progression toward OAP, and pull up progression). It would be just 2 or 3 reps every 3 minutes.
Kind regards,
Pet'
Benjamin Renaud
Level 8 Valued Member
A basic push-pull-squat (with maybe hinge in the form of single leg deadlifts or basic glute bridges) routine could be a good place to start. Adding some hollow body holds and hardstyle planks would give you a total body workout.
Make sure you get cleared for the exercise variations you choose. The articles linked will give you a lot of information on proper form. If you can't do the regular variant, choose an easier progression.
Like push-ups from a counter top or bench, inverted rows or assisted pull-ups (with a partner or foot on a chair) and even hollow hangs, regular BW squats or split-squats or lunges if pistols are too hard after your knee injury. I myself am in the process of recovering from a knee issue so I know how limiting it can be.
A basic 3-5 sets of 3-5 reps of a 8-10RM (Rep Max=max number of reps you can do in a set) would get you started, or 3-5 sets of 5-8 reps of a 12+RM with 2-3 minutes rest between sets. 3 times a week, some days doing easier workouts some days doing harder ones.
Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst Adjusting the plan to your current capacity
If you need more videos, Louka's youtube channel has a lot of good content. As well as Karen Smith's channel. Karen also has programs that I haven't tried myself but I'm sure they are very well conceived.
Stay strong!
Make sure you get cleared for the exercise variations you choose. The articles linked will give you a lot of information on proper form. If you can't do the regular variant, choose an easier progression.
Like push-ups from a counter top or bench, inverted rows or assisted pull-ups (with a partner or foot on a chair) and even hollow hangs, regular BW squats or split-squats or lunges if pistols are too hard after your knee injury. I myself am in the process of recovering from a knee issue so I know how limiting it can be.
A basic 3-5 sets of 3-5 reps of a 8-10RM (Rep Max=max number of reps you can do in a set) would get you started, or 3-5 sets of 5-8 reps of a 12+RM with 2-3 minutes rest between sets. 3 times a week, some days doing easier workouts some days doing harder ones.
One Good Rep: How to Perform the Perfect Pushup | StrongFirst
Done well, the push-up will give great strength gains and can be done anywhere at any time. But first, we need to make sure you can do one great repetition.
www.strongfirst.com
One Good Rep: How to Perform the Perfect Pull-up | StrongFirst
Before we can achieve a heavy weighted pull-up, we need to be able to do one perfect pull-up — and that’s what I’m going to teach you how to do today.
www.strongfirst.com
One Good Rep: How to Perform the Perfect Pistol | StrongFirst
The bodyweight pistol is great for grease the groove training as it can be done anywhere, any time. But, you do need to be able to perform a perfect pistol.
www.strongfirst.com
How to Progress Yourself to Your First Pull-up | StrongFirst
Highly effective progressions for those working toward your first pull-up. If you already can do pull-ups, these can strengthen your current performance.
www.strongfirst.com
If you need more videos, Louka's youtube channel has a lot of good content. As well as Karen Smith's channel. Karen also has programs that I haven't tried myself but I'm sure they are very well conceived.
Stay strong!
Last edited:
JR47
Level 5 Valued Member
If weight loss is your goal (and if you can walk) you should try intermittent fasting, with long walks (1 hour minimum, preferably more) in the fasted window (before or after food are both fine.)
Make sure you do strength work (however little you can) 2x a week (minimum effective dose) so you maintain lean tissue.
Track your weight and waist measurement. Both will decrease.
Make sure you do strength work (however little you can) 2x a week (minimum effective dose) so you maintain lean tissue.
Track your weight and waist measurement. Both will decrease.
@FreeSpirit8, welcome to the StrongFirst forum.
Kettlebell Simple and Sinister is a very popular program. The book includes the necessary steps to work up to the two movements in the program proper, the swing and the getup. Highly recommended. Simple but not easy. Minimalist. Effective.
-S-
Kettlebell Simple and Sinister is a very popular program. The book includes the necessary steps to work up to the two movements in the program proper, the swing and the getup. Highly recommended. Simple but not easy. Minimalist. Effective.
-S-
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