Need to lose weight and get lean without injury.

MissVamp13

Hi everyone

Anyone got any tips or advice. I am trying so hard to lose weight and get lean but, everytime I embark on an exercise programme I end up injuring myself leading to me just giving up completely Started off so good doing the 30 day shred even though i couldnt get passed level 1. I ended up spraining my wrist and injured both knees. I have discovered the Leslie Sansone walking workouts and so far so good I guess.
I cant do push ups or lunges, or a plank but I try even though it leads to an injury. Anyone got any advice on how to start losing these pounds and become a bit more lean? Any help appreciated, be so grateful.

Feel free to add me if anyone would like as I have decided to be a lot more active on here.

MissVamp13

I am thinking of buying wrist and knee supports as maybe that will help. The lunges and push ups caused the injuries as I have no strength at all, but id like to change that. It wont happen overnight I know, but in the end ill feel better knowing that I pushed through. And small changes are better than none right?

vixtris

Try to avoid floor exercises... those probably lead to the most injuries with wrists and knees. I would say start off my walking and lifting weights.get yourself used to exercise by doing that then work your way into 30ds if you feel like you can again.

MissVamp13

What is crazy, is I was 24 days into the 30ds then after a rest day I injured myself Shame too as I was noticing my legs and butt werent as wobbly haha.

adairbrum

I am thinking of buying wrist and knee supports as maybe that will help. The lunges and push ups caused the injuries as I have no strength at all, but id like to change that. It wont happen overnight I know, but in the end ill feel better knowing that I pushed through. And small changes are better than none right?

yes ! Small is always better than none ! Walk and do crunches maybe start some beginner yoga

P

UsernameStillLoading

You could get supports but remember....they are called supports not injury prevention accessories.

I would say you should listen to what many workout plans advice: go to your doctor or physician. They can probably recommend an exercise that can stabilize your muscles better that help prevent injury. That or seriously consider hiring a personal trainer. It might be expensive but it is better than breaking yourself. Some people do need trainers. Some people do need altered exercises. But make sure you get a trainer you are comfortable with and that you feel will be there for you and actually cares about your needs.

sexymuffintop

Do you have medical conditions that lead to easily injuring yourself? Past breakages?

airil123

some ways to lose weight fast and how to maintain it at that level.

1. Method one provides us with ways to lose weight fast. You must eat more vegetables and fruits. Don't eat foods that contain too much fat, especially sweets and junk food. If you don't like to exercise, try going for a walk about an hour after eating a meal. Make it a habit to do an activity each day that requires extreme energy input. Unless you eat healthily, no matter what other ways to lose weight fast you try, they will fail.

2. Tip two provides us with yet more ways to lose weight fast! Eat diet foods, but don't forget the effectiveness of a balanced diet. Drinking green tea after every meal is a natural way of losing weight without much effort. If you don't like the taste of it you can also use green tea nutritional supplements as ways to lose weight fast.

3. Tip three is yet another great couple of ways to lose weight fast. Don't drink soda and other carbonated soft drinks.

4. If a friend or family member is also trying to find ways to lose weight fast, make your time table together. It can be easier for two people to find ways to lose weight fast together.

5. Muscle building is also a way of burning fat. Muscles are smaller and therefore do not show up like fat does. You can keep a pair of dumb-bells in your room and try to lift them for a few minutes each day to develop biceps. This activity will also increase the metabolism rate and release energy instantly. Dumbbells are one of the great ways to lose weight fast.

6. Avoid fried meat and grilled food. Instead, include vegetables soup and salads in your diet. Again changing your diet is one of the best ways to lose weight fast.

7. Don't eat too much at once. Make a time table of eating 5 or 6 meals a day. While eating, make a mental note of how much you have eaten instead of talking to someone or watching TV. Change your diet and you will find new ways to lose weight fast!

8. Check your weight regularly and monitor your progress. If you have set a goal to lose a certain amount of weight in a week, then see that you are able to achieve it. You need to be determined to lose weight, if you see that you have lost weight it will motivate you and provide yet another ways to lose weight fast.

9. If you are addicted to chocolates or cookies, don't stop eating them at once. Instead, try to cut down on their intake gradually. Diet is responsible for your weight, cut it out gradually as another group of ways to lose weight fast.

Hopefully the tips above will help you find ways to lose weight fast. Once you've found one of the many ways to lose weight fast make sure you stick with it and maintain your weight.

Everybody is different, and so what works as ways to lose weight fast for one person may not ways to lose weight fast for another. If you experience any discomfort when using any of the ways to lose weight fast then see your doctor.

usually for quick results with diet pills can but you have to choose what is also not harmful pills, you you can see more tips on my videos

Good Luck

source: https://www.youtube.com/watch?v=kUozOFu5yiE

Sycoholic

How about some push ups on your knees? You don't have as much pressure on your wrists and upper body that way and can gradually build into regular push ups. Cycling is a good exercise with no impact. Another thing you might try is a resistance band set. Wal Mart has many options in the Gold's Gym line. I have a set that I take with me when I travel and it's held up so far for several years. It comes with a great dvd as well. There's no impact and gradual resistance with the bands. It may be what you need to help build the muscles in all your injury prone areas. Make sure you're giving yourself adequate rest (days off to recover and at least 7 hours of sleep). Are you eating enough protein to support muscle recovery? With being injury prone it may be best not to workout to exhaustion but stop yourself short until your body catches up physically. It's all those little muscles that never got used before that are probably giving you problems.

ixxiesparkle

How about some push ups on your knees? You don't have as much pressure on your wrists and upper body that way and can gradually build into regular push ups. Cycling is a good exercise with no impact. Another thing you might try is a resistance band set. Wal Mart has many options in the Gold's Gym line. I have a set that I take with me when I travel and it's held up so far for several years. It comes with a great dvd as well. There's no impact and gradual resistance with the bands. It may be what you need to help build the muscles in all your injury prone areas. Make sure you're giving yourself adequate rest (days off to recover and at least 7 hours of sleep). Are you eating enough protein to support muscle recovery? With being injury prone it may be best not to workout to exhaustion but stop yourself short until your body catches up physically. It's all those little muscles that never got used before that are probably giving you problems.

This. Every little bit of this :flowerforyou:

meshashesha2012

check your form on your exercises.

lack of strength isnt itself a a cause for injury, but it is if you're using improper form and technique to compensate.

if push ups are too hard then start against a higher object, making sure that your wrists are in the correct position then gradually work your way down to the floor. if you goal is to eventually be able to do full military style pushups, then i would suggest starting with doing them that way instead of on your knees

katy_trail

some ways to lose weight fast and how to maintain it at that level.

1. Method one provides us with ways to lose weight fast. You must eat more vegetables and fruits. Don't eat foods that contain too much fat, especially sweets and junk food. If you don't like to exercise, try going for a walk about an hour after eating a meal. Make it a habit to do an activity each day that requires extreme energy input. Unless you eat healthily, no matter what other ways to lose weight fast you try, they will fail.

2. Tip two provides us with yet more ways to lose weight fast! Eat diet foods, but don't forget the effectiveness of a balanced diet. Drinking green tea after every meal is a natural way of losing weight without much effort. If you don't like the taste of it you can also use green tea nutritional supplements as ways to lose weight fast.

3. Tip three is yet another great couple of ways to lose weight fast. Don't drink soda and other carbonated soft drinks.

4. If a friend or family member is also trying to find ways to lose weight fast, make your time table together. It can be easier for two people to find ways to lose weight fast together.

5. Muscle building is also a way of burning fat. Muscles are smaller and therefore do not show up like fat does. You can keep a pair of dumb-bells in your room and try to lift them for a few minutes each day to develop biceps. This activity will also increase the metabolism rate and release energy instantly. Dumbbells are one of the great ways to lose weight fast.

6. Avoid fried meat and grilled food. Instead, include vegetables soup and salads in your diet. Again changing your diet is one of the best ways to lose weight fast.

7. Don't eat too much at once. Make a time table of eating 5 or 6 meals a day. While eating, make a mental note of how much you have eaten instead of talking to someone or watching TV. Change your diet and you will find new ways to lose weight fast!

8. Check your weight regularly and monitor your progress. If you have set a goal to lose a certain amount of weight in a week, then see that you are able to achieve it. You need to be determined to lose weight, if you see that you have lost weight it will motivate you and provide yet another ways to lose weight fast.

9. If you are addicted to chocolates or cookies, don't stop eating them at once. Instead, try to cut down on their intake gradually. Diet is responsible for your weight, cut it out gradually as another group of ways to lose weight fast.

Hopefully the tips above will help you find ways to lose weight fast. Once you've found one of the many ways to lose weight fast make sure you stick with it and maintain your weight.

Everybody is different, and so what works as ways to lose weight fast for one person may not ways to lose weight fast for another. If you experience any discomfort when using any of the ways to lose weight fast then see your doctor.

usually for quick results with diet pills can but you have to choose what is also not harmful pills, you you can see more tips on my videos

Good Luck

source: https://www.youtube.com/watch?v=kUozOFu5yiE

this is WTM and way too many rules. i would go crazy trying to keep track of rules all the time.

1. like mesha said, make sure your form is on point.

2. losing weight is about being in a deficit (you're close to goal, so TDEE-10% estimate)

3.1 g protein for each pound of lean body mass, for most this is 100g or more, which
will spread throughout the day, keep you feeling much more satisfied,
and keep you from losing muscle.

Losing doesn't have to be really complicated and stressful. Eat mostly healthy foods.
Leave a little room each day for something less healthy, while staying within your calorie goals.
Make sure you're fueling your workouts. Being 300 calories under your calorie goal is not
a great thing to be congratulated on. You need all your fuel.

katy_trail

also make sure you're warming up and stretching properly before and after a workout, i'm learning this the hard way.