How to Lose Fat Without Squats or Deadlifts
How to Lose Fat Without Squats or Deadlifts
Losing fat can be a challenging task, especially when you’re dealing with a back injury and limited equipment. However, with the right approach, it’s possible to achieve your fitness goals without compromising your health. In this article, we’ll explore the story of Mitch, a client who successfully lost 11 pounds in two months while working with a back injury and limited equipment.
The Challenge
Mitch was recovering from a low-back injury when he joined our online coaching program. His physical therapist recommended avoiding bilateral lifts, such as squats and deadlifts, to prevent further injury. This presented a significant challenge, as Mitch loved powerlifting training and was used to using heavy weights.
The Solution
Our solution for Mitch was to create a program that focused on back-friendly landmine exercises. We aimed to stimulate as much muscle growth as possible while minimizing the risk of further injury. The program consisted of a combination of upper body and lower body exercises, including single-arm chest supported landmine rows, inverted rows, barbell shrugs, weighted pull-ups, and landmine concentration curls.
Upper Body Workout
Here’s a sample upper body workout that Mitch followed:
- A1. Single Arm Chest Supported Landmine Row (3 sets of 8-12 reps)
- B1. Inverted Row (3 sets of 10-15 reps)
- C1. Barbell Shrug (3 sets of 8-10 reps)
- D1. Weighted Pull-up (3 sets of 5-8 reps)
- E1. Wall Supported Barbell Bicep Curl (2 sets of 8-15 reps)
- E2. Landmine Concentration Curl (2 sets of 8-15 reps)
Lower Body Workout
For lower body training, we used a combination of landmine exercises and bodyweight movements. Here’s a sample workout:
- A1. Eccentric Only Paper Plate Leg Curls (3 sets of 8-10 reps)
- B1. Landmine Rear Foot Elevated Split Squat (4 sets of 5-7 reps per leg)
- C1. Landmine Single Leg Glute Bridge (3 sets of 10-12 reps)
- D1. Heels Elevated Bodyweight Squat (2 sets of 15-20 reps)
- E1. Wall Sit (3 sets of 40 seconds)
- E2. Shoulder Tap (3 sets of 8 reps per side)
The Importance of Diet
While exercise is crucial for fat loss, diet plays a significant role in achieving your goals. Mitch’s diet was flexible and focused on food quality, with a balance of protein, carbohydrates, and healthy fats. He consumed a variety of foods, including scrambled eggs, avocado, and toast for breakfast, a high-protein shake for lunch, and a flexible dinner with plenty of vegetables and lean protein.
Conclusion
Losing fat without squats or deadlifts requires a combination of creative exercise programming and a focus on diet quality. By working with a qualified coach and making adjustments to your diet, you can achieve your fitness goals even with a back injury or limited equipment. Remember to prioritize muscle maintenance and focus on exercises that stimulate muscle growth while minimizing the risk of further injury.
FAQs
Q: Can I still lose fat without squats or deadlifts?
A: Yes, it’s possible to lose fat without using squats or deadlifts. Focus on exercises that target other muscle groups, such as the upper body and lower body exercises mentioned in this article.
Q: What exercises can I do instead of squats and deadlifts?
A: There are many exercises you can do instead of squats and deadlifts, including landmine exercises, bodyweight movements, and resistance band exercises.
Q: How can I maintain muscle mass during a fat loss phase?
A: To maintain muscle mass during a fat loss phase, focus on exercises that stimulate muscle growth and prioritize volume (sets x reps) in your program.
Q: Can I still lose fat with a back injury?
A: Yes, it’s possible to lose fat with a back injury. Focus on exercises that don’t exacerbate the injury and prioritize diet quality to support your weight loss goals.
