Looking for Ideas - Fat Burning

discombobulate

I had a fall at Christmas and damaged my left shoulder. Looks like i'll have to stay away from weights for at least another month with its current progress.

I was working on starting strength and plan was to keep with that for a few months before cutting some of my excess fat. I'm 5'10 160lbs.

Current diet would be something like:
Breakfast: 3 weetabix
Lunch: Chicken, potato and veg
Evening: Brown bread sandwich and pint of milk

Possibly some more milk in there as I was drinking up to 4 litres a day when doing starting strength

What i'm looking for is ideas on the best ways for me to burn some fat without incorporating the shoulder or left arm at all. I have limited movement in it so could manage a treadmill and possibly some isolation leg weights but nothing like squats.

Any ideas on what I can be doing welcome. Some ab work may also be possible.

corkcomp

discombobulate wrote: »

I had a fall at Christmas and damaged my left shoulder. Looks like i'll have to stay away from weights for at least another month with its current progress.

I was working on starting strength and plan was to keep with that for a few months before cutting some of my excess fat. I'm 5'10 160lbs.

Current diet would be something like:
Breakfast: 3 weetabix
Lunch: Chicken, potato and veg
Evening: Brown bread sandwich and pint of milk

Possibly some more milk in there as I was drinking up to 4 litres a day when doing starting strength

What i'm looking for is ideas on the best ways for me to burn some fat without incorporating the shoulder or left arm at all. I have limited movement in it so could manage a treadmill and possibly some isolation leg weights but nothing like squats.

Any ideas on what I can be doing welcome. Some ab work may also be possible.

you dont seem to be over weight based on those stats but IMO if you are not able to lift or workout you should cut back on the milk, and the bread also from afternoon on...

discombobulate

Yeah not overweight but just bad distribution. I know I should cut back on the milk a bit. Its only low fat I drink though and although i'm sure my diet could be better its what I can do gymwise to help burn the fat that i'm looking for more as I feel (correct me if i'm wrong) that what i'm eating would currently have me on a calorie deficit as is.

corkcomp

discombobulate wrote: »

Yeah not overweight but just bad distribution. I know I should cut back on the milk a bit. Its only low fat I drink though and although i'm sure my diet could be better its what I can do gymwise to help burn the fat that i'm looking for more as I feel (correct me if i'm wrong) that what i'm eating would currently have me on a calorie deficit as is.

not all calories are equal though!

are you talking weights, cardio or both? You should have no prob using stationary bike or cross trainer (obviously without using hands). you should also be able for leg press and other leg work but your confined to machine weights guess..

discombobulate

I'd hope to incorporate both. As far as leg workouts go all i've done before is squats and some leg press. Not to sure about any of the other leg machines and what they do.

As far as the treadmill \ crosstrainer goes what would you advise for fat burning. i.e. a friend of mine recommended the treadmill same speed and incline at around 50% above regular heartbeat for an hour as a possibility.

Ideally i'd like to get maybe 40 minutes cardio in and then some weights but if i'm going say 3 times a week would that be overkill on the legs?

corkcomp

discombobulate wrote: »

I'd hope to incorporate both. As far as leg workouts go all i've done before is squats and some leg press. Not to sure about any of the other leg machines and what they do.

As far as the treadmill \ crosstrainer goes what would you advise for fat burning. i.e. a friend of mine recommended the treadmill same speed and incline at around 50% above regular heartbeat for an hour as a possibility.

Ideally i'd like to get maybe 40 minutes cardio in and then some weights but if i'm going say 3 times a week would that be overkill on the legs?

if your going to do 40 minutes cardio, id say go as hard as you can for that time (within reason like!) and dont waste time staying in the fat burning zone... I wouldnt think that would be over kill on the legs, its very hard to kill your legs when you take squats and dl's out of equation

discombobulate

Thanks. Do you have any recommendations on what isolation type leg machines other than the leg press I could work on? I'm going to lose probably a lot of my current upper body strength but would like to try keep as much of the little leg strength I had built up as possible.

How would this sound for a 2 day rotated plan?

Day 1
Treadmill x 40mins
Leg press - Some warm-up then 3 x 5
Body weight lunges and squats

Day 2
Crosstrainer x 40 mins
20 mins abs although some ab exercises mightn't be possible

corkcomp

discombobulate wrote: »

Thanks. Do you have any recommendations on what isolation type leg machines other than the leg press I could work on? I'm going to lose probably a lot of my current upper body strength but would like to try keep as much of the little leg strength I had built up as possible.

How would this sound for a 2 day rotated plan?

Day 1
Treadmill x 40mins
Leg press - Some warm-up then 3 x 5
Body weight lunges and squats

Day 2
Crosstrainer x 40 mins
20 mins abs although some ab exercises mightn't be possible

looks fine to me, but some folks will probably say you need to do more reps on leg press..

discombobulate

Grand. I'm going by what i'll be doing when i go back to the squats is the thinking behind the 5 reps.

As a matter of interest also why would you recommend going all out rather than in the fat burning zone?

corkcomp

discombobulate wrote: »

As a matter of interest also why would you recommend going all out rather than in the fat burning zone?

because more calories burnt per time spent. plus you will get way more of an afterburn. the fat burning zone is fine if you want a recovery workout or if you have hours to spend not really pushing yourself.

dom17

interval training is the best way of burning fat try 30 sec flat out then 30 sec recovery(slow) of course warm up first then when you have that down mix the intervals up 40/40, 35/25 40/20 keeps the body from adapting to your workout and the beauty is you can do this on the treadmill,ex bike,running on the spot.as long as you get your heart rate racing if you can do that at least 3 times a week you'll be fine,and if you can manage to keep that going when your back to full weight training even better,
good luck man nothing worse than an injury keeping you from training
ps hope you weren't locked when you fell :D

discombobulate

Cheers. Well it was Christmas so I might possibly have been carrying a few. Was the ices fault though! Pulled a girl with me too so had double impact. Cracked and dislocated shoulder and fractured ribs but its the muscle and ligament or whatever damage thats the killer.

How long would you recommend doing interval training for? I'd thought about it alright but currently sprinting would put too much pressure on the shoulder as is and theres no bikes where I go other than spin bikes in the area upstairs. Definitely will consider though. Reckon a bit of experimentation is in order.

dom17

do 10 min warm up 15 mins interval depending on how you feel do 5 min more if you can then 5 warm down 1st time so thats about 25-30 min then add 2-3 more intervals as you go building up,really 35-40 min a time is plenty
use the spin bike if you can but they're not set up in a great position for you i'd say with your shoulder unless you just sit upright
what about cross trainers some of them have support handles on the side so your not swinging your arms about
mate anything that gets your heart rate pumping will work