How To Lose Weight If You Can't Run Because Of A Knee Injury

Posted on: 19 January 2017

If you have a bum knee because of an old injury, then you probably have difficulty running or jogging. This rules out a great source of cardio, as well as a fantastic way to lose weight. You have probably read all about how running or jogging can help you burn the calories off, and are feeling a bit despondent. You might think that you are resigned to some sort of crash diet to lose weight. However, that is not the case. There is plenty you can do, including healthy dieting. So here are some suggestions to consider.

Find Your Daily Caloric Maintenance And Then Reduce It By 500 Calories

Crash dieting is terrible for all sorts of reasons. The two you should most be concerned about is that it can actually mess up with your metabolism and hurt your heart. This can lead to long term problems, including making it even more difficult to lose weight. The best thing to do is find out the actual number of calories a day you need to ingest in order to maintain your current weight (use a free calorie calculator) and then subtract a modest number (don't exceed 500 calories a day). Be honest when using the calculator. If you are sedentary and hardly ever exercise, don't input that you workout 4 times a week. You're not impressing anyone and you are sabotaging your own fitness goals. Then, once you have your calorie number for weight loss, create a meal plan using a smartphone app and only eat what adds up to the number that will keep you 500 (or whichever number you choose) under maintenance.

Join A Gym and Hire A Personal Trainer

With a bum knee you might think that your only exercise option is to swim, but you are forgetting about resistance training. Lifting heavy weights is a fantastic way to gain muscle and lost fat. Big lifts (the compound lifts such as the deadlift, squat, and bench press) are a great, low impact way to build muscle. The more muscle you build, the more fat you will burn. However, you don't just walk into a gym, grab a barbell, and start doing Romanian deadlifts. That is a recipe for a chiropractor. You need to have a personal trainer show you the correct way to lift. You might not even know you are lifting wrong (it might not feel bad while you are doing it) but you will be in pain later if you don't have correct form.

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