T Nation

BF% Loss while injured


#1

I have a bit of a dilemma, I am 24 6"2 and 20% BF.
I have trained consitently for about 5 years and mainly on functional strength.
Which means I have never had great gains but always been about 8-10% BF.
During the winter months I don't restrict my diet I only make sure I consume about 200g+ of protein and when the summer comes I really start cutting up usually with stacks of interval traing and low carbs. But this is where my dilemma occurs, about 3 months ago I discoverd I had severe damage & inflamation to my knee's (Anterior Cruciate Ligamanet). Mainly due to work (i.e Lifting), this means I can't do any interval training or lower body work.
So could anybody reccomend a weigth based workout with no lower body work that will help me shred my BF to single digit levels. Thanks!


#2

It's mostly going to come down to your diet of course, but I suppose you could take shorter rest periods in the upper body work and maybe use some intensity techniques like drop sets to get the old heart beating.


#3

cheers davo2.


#4

you could do some grab drills. They are outlined in christian thibadeau's mega shoulder glider 2004 article.

In addition to doing "sprints" and distance training, I also have done rotational work, by using my feet as a pivot point and going around in circles both ways.

the distance work really gets the heart rate up there, and also works the abs. get yourself a frisbee or protein top and go to town. I have found also that on a hardwood floor, a towel works quite well and doesn't scratch it up. Good luck.

RIT JARED