How to lose fat without squats or crusaders

Losing fat is difficult during the best times. But what about trying to get as slim than ever before when they fought against a back injury and work with limited devices?

That is a challenge. But our Online coaching Client Mitch did exactly that and dropped £ 11 for over 2 months.

Mitch got into an incredible shape. That is clear. But there is more to learn here. Mitch’s story offers the design for the loss of fat with back pain. Everything without squats or crusaders.

Fat loss: no squats or crusades required.

Mitch still recovered from a weak injury when he came to coaching. According to his recommendations from physiotherapists, all bilateral elevators were initially (think of squats on both feet).

In his program, this meant that we could not use “traditional” squats, crusades or movements such as two argument lines. And for Mitch, this was even more frustrating when he loved the powerlifting training.

If you have to do with pain in the lower back – and not in the crushing or crusades – the gym offers many alternatives. You can often use machines in the gym that do not load your back. Think of a leg or leg extension here.

But since this was during the Covid pandemic, we didn’t have this option. Mitch trained from home, and we only had to work with a hock, barbell and a few weight plates (remember that he used to follow powerlifting programs that require minimal equipment).

My solution to Mitch was a program that was about rear -friendly land minine exercises. The goal was simple: stimulate as much muscles as possible (more on this below) in a back -friendly way.

Here is a rehearsal up -to -date train day, on which some movements that you have probably never tried contains:

A1. Individual arms support landmine Row 3 x 8-12 repetitions

B1. Reverse series 3x 10-15

C1. Lang dumbbelled sugar armpit 3x 8-10 repetitions

D1. Weighted pull-up 3 x 5-8 repetitions

E1. Langbian biceps curl 2 x 8-15 repetitions

E1. Land mine concentration curl 2 x 8-15 repetitions

What about the lower body training? Take a look at this training, which was drawn directly from the MITCH training plan:

A1. Lure eccentric cardboard plate bone 3 x 8-10 repetitions

B1. Landmine rear foot increased split cranes 4 x 5-7 repetitions EA

C1. Landmine single -leg -getter bridge 3 x 10-12 repetitions

D1. Heels increased body weight squat 2 x 15-20 repetitions

E1. Wall sit 3 x 40 seconds

E2. Shoulder tap 3 x 8ea

While this landmine-dominant program was fun (and he crushed it), it differs from the program with which Mitch followed. Instead, the lesson is that you do not have to carry out a “traditional” lifts in order to come in a great form.

The main reason that they strengthen them during a fat loss phase is that they can maintain muscle mass. It is not that you can burn more calories.

How do you do this if you eat fewer calories? Hold enough volume in your program (set X Reps). If you do this right, you can maintain muscle mass during a cut, even if you are injured.

Resistance tapes, sandy acid, a minimal setup such as Mitch or even body weight variations that are pushed for failure can work. No squats or cross lifting are required.

How the flexibility and food quality led to results.

After all, Mitch’s diet also played an important role in his results. No matter which training plan you follow, you cannot escape the physics of fat loss. Lose fat, You have to consume fewer calories than your body burns every day.

What ate? In view of the personal preferences of Mitch, it was different, coach Natalie created a flexible diet that helps with consistency and concentrated on food quality (to reduce excessive behavior) and at the same time keep in food that he loved, including beer. Here is an example day:

Breakfast: scrambled eggs, avocado and toast

Lunch: High protein/high fiber shake for lunch (banana -chia -shake)

Dinner: Flexible dinner of his choice with lots of vegetables and a little lean protein. Sometimes made at home, but sometimes also used with take-out options.

Snacks: fresh fruit, occasional beer

It is your turn.

If you are looking for more personalization and practical support, our online coaching program may be suitable for you. Two trainers are assigned to each customer – one for nutrition and one for fitness. Find out more here.