How to Lose Weight While Dealing With An Injury?

The most frequently googled question is: ‘How can I lose weight’ or ‘How can I lose weight fast?’ No surprise, how much information -sometimes misleading ones, – we can find online. Also there is no ‘one size fits all’ approach when it comes to injuries. It needs assessment, details and history. Also when you training with an expiry day or date you can be sure the result will have one too and won’t be long-lasting. So rather than focusing on how quickly to get result, find something you enjoy and takes you to a journey!

However now that we are here, let me get into details about training and losing weight with an injury or injuries. Is it possible? Yes it is, and does not require HIIT training either. There are some key post-injury actions that you need to take.

This is the main priority, to recover quicker and efficiently and return back to your everyday training routine. Otherwise you can end up being in more pain, not recovering properly and then not being able to train at all. Which let’s be honest not only bad for your weight but your heart and overall health too.

Make sure you do NOT make self-diagnosis, as it can be the wrong one and the treatment won’t be specific either. Find a professional that can deal with it and can give a specific treatment to you. This way you will be sure on the right path to recover and even avoid it to happen again, when getting the right advice.

Now we are more specific when it comes to our weight loss with an injury. Even rest is important , completely avoiding training is not necessary! You can train while having physical therapy so you won’t lose what you have got!

How to train? Depending where that injury is do exercises that does not trigger it or make it worse.

1. Cardiovascular exercises

There are many types of CV exercises – including swimming, that is very easy on the joints, but rowing, cycling, running, walking. You can find one that works around your injury.  This can be completed between 20-45 minutes, depending on your fitness level. Keep your heart rate within 60-80% Zone to make it aerobic exercise. This can even aid to your recovery from other type of trainings.

If you struggle with time , the next one is for you!

2. Tempo Training – Circuits

When I say circuits you might be thinking of jumping, burpees and all sort of high impact exercises that may not be suitable for your injury. This is not the case at all!

Tempo training can be done by having 45seconds on 15 seconds off and repeat for20-45 minutes on two exercises. This does not have to be intense you can rest longer too. Choose one cardio equipment and a body weight exercise, bird dog, dead bug, supermans, easy exercises and complete a set amount of reps.

The 3rd round should not feel like your maximum effort or you are failing as that would take you out from the aerobic exercise zone. So on a RPE (Rate of Perceived Exertion aim for that 6-7, but don’t get to 10 which is failure.) Complete CV exercise 3-5x a week beside physical therapy.

3.resistance bands- Body Maintenance:  – I know lots of people skeptical about these, but they can be so beneficial targeting smaller muscle groups that you wouldn’t with compound exercises. They are giving you enough resistance to keep your joints healthy and condition them for more intense work, activate muscles even prior to a workout. Mobility is required for work out, not just to keep you away from injury but even to avoid old ones to be flared up.

Complete 10minutes mobility and body maintenance work daily.

4.Weight training – Weight training is very popular by individuals. It can only make you injured if completed incorrectly. This is why doing squats and deadlifts have such a high injury rate, because only a little strength or muscle imbalance, lack of mobility in the hips or ankles, lack of understanding of neutral spine (overextension or too much flexion)  can increase the risk of getting injuring while performing these exercises. So not the exercise itself is dangerous or should have bad reputation, but poor technique.

If you do weight training complete functional strength exercises and general weight training. Increase the weights gradually and start with lighter weight.

1-2 Sets for completely beginners

2-3 with more experience

3-4 for very experienced lifters

Start with a rep range of 15 and rest for 30-60 seconds

complete these 2-3 a week. Now, I understand not everyone is a full time athlete and have that much time to train. If you have 10 minutes make it, do it as it is still better doing NONE!

 How does it work?

More muscles you have more calories you burn, you will not only be able to keep away injuries when learning correct weight training techniques and getting a great personalized program but also will be able to make your body an absolute fat burning machine. You should have CV training in your routine as it aids recovery between high stressor days. CV training burns more calories during the workout (depending on intensity normally does) but weight training will increase you metabolism and will increase your BMR (the calories you burn while resting).

Here we go again 😛 I know it is a hard one. But healthy food does not have to be boring or taste bad. Either it has to mean that you can’t have pizza ever in your life again. Life is about balance and moderation. Learning to respect your body, but not beating yourself up and labeling food as good or bad. Food is food and I think we human being making this more and more complicated than ever. You know what is healthy and what is not. Don’t eat when you are not hungry just because it’s down in your plan 7am.  Simple tip here: cut out too much salt, sugar and white flour – simple carbs! Drink lots of water, as it flashes the toxins out of your body, keeps you hydrated and just as healthy food aids recovery and weightloss. Following a strict diet may not be for you if you tend to binge or emotional eat, stressed or anxious or have eating disorders. I mean strict that you have to eat blueberries and cant have apple because thats higher in carbs and its not in your plan. Well it is still healthy. It is possible to have a diet plan where you can choose the food you fancy and providing you with the nutrients, macros and the portion info that you need for recovery and weightloss.


I am happy to assist you with these detailed exercise or meal plans too! 🙂

Optimize Recovery 

Your health is the first and number one priority, without that no workout no quality life.


Hope this helps!





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