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  • Posted On: 10-23-18, 8:27 am (EDT) #1

    ACL rupture

    October 23, 2018, 8:27 am

    Hi everyone,

    So roughly 2 months ago I completely ruptured my ACL and tore both the medial and lateral meniscus in the knee. I was starting my weightloss journey but obviously an injury like this makes some things hard or impossible to do. I'm currently unsure what to do in terms of exercise as the wait for an ACL repair where i live is extencive (6-12months).

    I'm currently doing 1 push and 1 pull day per week but would like to be able to do more. Obviously what I can do in terms of legs is limited until I get the surgery. But what sort of things can I do (beside nutrition plan, already got that sorted) to help with weight loss?

    Thanks! 

  • Posted On: 10-23-18, 6:59 pm (EDT) #2

    ACL rupture

    October 23, 2018, 6:59 pm

    Hey brother,

    Wishing you a speedy recovery! The good news in all this is that you can still lose a signifcant amount of weight. In fact, training is not required at all to lose weight. Good nutrition is. As long as you're in a calorie deficit, the fat is going to come off. So since you can't train your legs hard/do strenuous cardio, make up for it by preparing awesome meals! You can also do high volume pushups and pullups for conditioning, so don't worry about not getting the burn. One final thing you may like is longer fasting. It will develop mental toughness and very likely aid in the fat loss process (especially if extended). Best of gains!

  • Posted On: 10-23-18, 11:31 pm (EDT) #3

    ACL rupture

    October 23, 2018, 11:31 pm
    Posted by: Saiyan95

    Hi everyone,

    So roughly 2 months ago I completely ruptured my ACL and tore both the medial and lateral meniscus in the knee. I was starting my weightloss journey but obviously an injury like this makes some things hard or impossible to do. I'm currently unsure what to do in terms of exercise as the wait for an ACL repair where i live is extencive (6-12months).

    I'm currently doing 1 push and 1 pull day per week but would like to be able to do more. Obviously what I can do in terms of legs is limited until I get the surgery. But what sort of things can I do (beside nutrition plan, already got that sorted) to help with weight loss?

    Thanks! 

     @saiyan95 Sorry to hear about the injury my friend. I'm not really sure what lower body work you can do with an ACL rupture like that. That would be something you have to ask your specialist or rehab facilitator. I wouldn't want to recommend anything that is going to make things worse. My guess is to literally not train them at all until you've had the surgery, and then think about rehab.

     

    If doing push and pull days aren't enough for you, maybe split it up more - chest, back, shoulders, arms, core. That could be 5 days of training there. Then it would just be about figuring out what exercises you can do with your injury.

     

    For example, you maybe can't do a standing or even seated dumbbell shoulder press. But maybe you can do a Z Press? For back, maybe you can't do a bent-over or T-Bar row, but you could do pull-ups and a seal row? Chest would be more difficult if you can't rest your leg on the ground while benching, it might be a lot of flys and machine work, maybe knee push-ups too.

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