....my name is Matt and I am trying to get back into shape after a serious knee injusry, looking forward to reading some useful posts..!
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Hi....
- Thread starter thingsuwant
- Start date
Hey Matt, welcome to the forum.
Do you have any plans yet for what you're going to do to get back into shape?
Hi and thanks for the welcome!
I started another thread in another part of the forum (think it was the injury board) about what I can do with my injury to burn fat. Here's the content of that thread, any comments welcome:
Hi - about 20 months ago I seriously damaged my left knee (2 ruptured ligaments, compression fracture on end of femur, badly damaged back of patella/knee cap).
In the time since injuring myself, I have not exactly been very disciplined (!) on the food front, and in the absence of any exercise put on quite a bit of weight/fat.
About 8 weeks ago, I started exercising again and watching my diet.
I work on a 1750 net calorie intake per day (food less cals burned through exercise). I try to stay away from sugary and fatty foods, and also reduce my carb intake after about 4 in the afternoon. I exercise about 5 times each week. My current routine is on a 4 day cycle, day 1 swim, day 2 gym, day 3 swim, day 4 gym - day off, then start again. I swim for about 25 to 30 minutes. In the gym I do free weights and floor work for about 25 minutes, followed by interval training (1 minute fast, 1 minute slow) on a stationary bike for another 25 minutes.
I am male, 34 years old, 5 feet 11 inches tall (about 180cm?). I sit at a desk all day for work, so my exercise routine is the only time I truly burn calories.
Since starting my routine I have lost quite a bit of weight (220 lbs down to 200 lbs) and a few inches (trousers starting to fall down!) which of course I am very happy with. I am now concerned about my body fat percentage. I weigh myself at the same time each week and in near identical circumstances. At the same time I use a body fat monitor (on my scales) to measure my body fat. It has come down maybe 1.5%, but is still way too high. Currently my body fat % is 24.5% to 25% - it needs to be below 20%.
Does anyone have any suggestions as to how I might adjust my routine to burn the body fat? Not too concerned about weight loss, but more with the fat loss. Because of my injury I am still unable to place too much pressure on my knee - I cannot jog or run, and cannot play any sport like tennis, squash, football etc. I am therefore limited to machines in the gym that do not impact my knee, likewise swimming.
Any help greatly appreciated.
Thanks
Matt