Since you won’t be able to burn as many calories by doing cardio, you can control your portion size and calories consumed to keep you in a caloric deficit. As long as you stay in a caloric deficit, you will lose weight. I recommend logging your food so you know exactly how much you are consuming on a daily basis and weigh yourself weekly. During your weekly weigh-in, if you gained them you need to consume less calories. If you lost you are right where you need to be.
Try incorporating your arm, core and leg workouts in a circuit training so you can burn more calories until you are able to do your regular cardio routine. To continually burn more calories doing the circuit training, you need to manipulate the sets, reps, frequency, type, time and intensity to keep burning more calories.
First off, sorry to hear of the injury…I hope you are on the mend and that you are feeling stronger every day.
Btw, it would help to know what/where you are limited…physically.
And I thought to throw out a couple of reminders:
Fuel for the activity you are doing. So have your carbs before and after within the timeframe of your workouts that you are doing.
No carbs at night.
Load up on fruits/veggies – which as stated above are sooo wonderfully in season.
Drink lots of water (add a touch of lemon, or a bunch of citrus etc. and/or cucumber); green tea….and DO NOT DRINK YOUR CALORIES.
Lastly, how much longer are you “restricted”? Try and see the light at the end of the tunnel!
And focus on feeling “light”… KNOW that you are letting your body heal! And that is a good thing (I sound like Martha Stewart) :0D
It is somewhat a mind game at this point….
Hi Sherry. The specifics of my answer would greatly depend upon what the issue is and why you cannot exercise using your lower body. That being said, without knowing that, when I want to help a client maintain or lose weight/body fat and they are unable to use their legs, I often use a hand ergometer to help burn calories. You get some aerobic work, improve your upper body strength, and burn calories!
I hope this helps.
I agree with Danielle
Portion Control – Learn what portion sizes are supposed as opposed to what they are thought to be. For example – Bagel – typical bagel is about 4 servings rather than 1 (hockey puck)
Forget about weighing yourself – Weigh food until you understand the right portion sizes
Goal Setting/Planning – WRITE THEM DOWN (SHORT and LONG)
Example – Make it a point to eliminate/reduce servings of a couple things you know are obvious – Ex. Soda – 4 glasses instead of 5 (substitute a water)
Do grocery shopping when you already ate (I prefer after a workout)
-Reduce impulse buys
Split up meals and eat more meals – Eliminate snacks..
Hope this helps…If you would like more information send me an email [email protected] This is my favorite topic : ) Lost over 110 lbs myself
Fuel the Movement
Are aquatic exercises a possibility? If you must not bear any weight, an aqua belt for flotation can provide you with a good workout option. There are also a lot of entry level core exercises from the Pilates world that can help you keep the core strong so that you will be in much better shape once you have healed completely and are ready to EASE into exercise again.
Of course, all the recommendations about nutrition are very valid, and I like Joanne’s suggestion about some resistance exercise with bands.
I wish you good luck for your recovery.