Recommendations for Resistance training.

by Sam
(Boulder, CO)

Question: Do you have specific recommendations for frequency and actual exercises for resistance training. I have had a knee replacement and I am not able to do squats.

Answer: I haven't quite decided on the workout for LBFF just yet but this one will certainly do the trick for fast fat loss.

Things to remember

1. 2 sets of 10 for each workout
2. The exercises are supersets, so you will do A1, then have 60 sec rest, then A2, 60 sec rest, then back to A1..until you have finished the superset and then rest for 60 seconds and start the next exercise (B1).
3. Alternate the workouts, so on Monday do workout A, then Wednesday do Workout B, then Friday back to workout A and so on...
4. Have a rest day in between each workout
5. The weights should be as heavy as you can manage.

I have left the squats in the workout. If you can't do a squat then exchange them for lunges, I'm not an expert on rehab but i did chat to a physio about this and she mentioned that depending on how long ago you had the operation you should be able to do a squat, just not to full extension. My advice would be to speak to your physio or biokenetist and get there recommendations.

Workout A

A1 Bulgarian Split Squat
A2 Deadlift

B1 Wide Grip Pulldown
B2 DB Military Press

C1 CG Seated Cable Row
C2 Push Ups - feet on Stability ball


Workout 2:

A1 Step Up
A2 Squat

B1 Pull downs
B2 Upright Row

C1 Wide Grip Seated Cable Row
C2 DB Chest Press

Just remember to read this article on form before you start:
http://losebellyfat.intervaltraining.net/Losebellyfat6/form.html