advice - cranking up metabolism without cardio?

[dschrammie]

Okay, so I've been doing cross-fit 3 times a week for about a year and a few months ago I changed up my diet to reduce calorie intake and shed some pounds. I got down to my goal weight and then started doing additional research and found that, of course, I was going about things the wrong way. Calorie intake was way too low and I probably lost a lot of muscle weight. So I decided to change things up, increase calorie intake with mostly meats, vegetables, and supplements (protein powder, salmon oil, creatine, ultra/super-greens). I got myself all excited about the new route I was taking and then BAM! I broke my foot. So I am not able to bear any weight on that foot for 8 weeks. Even after the 8 weeks, I'll only be able to walk...no running or jumping for probably 4-5 months. That means no more cross fit for a while.

I'm pretty much limited to only upper body workouts now. Lots of pushups, pull ups, abs, shoulders. But nothing else really. I'm concerned that without being able to do any kind of "traditional" cardio at all, I'm gonna start putting the spare tire back on. So the question is, what now? Any thoughts, recommendations? All of the typical videos that I see from things like Men's Health that say "really crank up your metabolism" involve movements that require pushing off with your legs...which I obviously won't be able to do for a while.

[Boss Man]

You could do lower body exercises.

You do some Leg extensions sitting in a chair. 2-3 sets on eahc for a desired number of repetitions.

You also do some Hamstring Curls thusly.

1. Rest on the forearms and having put a couple of thick folded towels under each Leg, elevate the Legs off the floor, using the towels to support them.

2. Raise one Leg up until its straight and parallell with your butt and start curling it towards you head pivoting with the Knee and then back to straight, repeating that whole movement for the desired amount of repetitions. You are being supported by the Forearms and resting Leg for stability.

3. Rest the working Leg when finished and repeat with the other Leg.

4. Work both Legs 2-3 times each, allowing a bit of rest each time, so the 4-6 sets are not done, as the equivalent of one long continuous exercise.

I would try the curls first, because if there is discomfort or pain, you'll have to stop the squats as well, otherwise you'll be working one muscle group for a few weeks, without working the opposing one. Any negative sensations, may happen simply from a bit of gravitiational pull on the injured foot itself.

If the first few Hamstring Curls go well, you can continue until you've done your 2-3 sets, then do the Extensions.

The important thing is to remember to line the two towels up opposite each other and use them to support the Legs, from roughly the Knee downwards, don't have them in a position where there may be any stress on the foot, or too high whre the foot may be able to overhang and contact the floor.

[dschrammie]

Thanks for the reply Boss Man, I appreciate it.

I had tried some weighted leg extensions last week and that was a mistake for sure...the ankle weight unfortunately put pressure on the foot and moved the break a little (which of course hurt like a mutha!). So for now any leg extensions and hammy curls will have to be unweighted. Can't do body squats until fully healed 'cause I can't put any weight on it at all.

I can't say I entirely understand what you're describing for the hammy curl, but I think I can visualize some of it and go from there.

I guess the silver lining is that after 8 weeks of mostly pull ups and pushups for my workouts, I should hopefully be able to do a lot more than I've done in the past...as long as I don't gain any weight in the process!

Thanks again! Dave

[Boss Man]

I'll try to clarify the Hamstring Curls.

You're positioning yourself on the forearms and resting your Lower Legs on the folded towels.

You are then raising one Leg until it is in a straight line and you form a straight line between the heel and your head.

Thne you bend the knee so the Leg moves towards your head, then bend it back to straight and repeat for the required amount of reps.

You then do the same thing with the other Leg.

This can be done because the working Leg is supported by the resting Leg and the Forearms to prevent stability issues.

The thick folded towels, are used to keep both Legs level with each other when resting and to stop the injured foot from contacting with the floor.

Hopefully that makes it a it clearer.

[urfitness]

I think beside working out, you should eat 5 small frequent meals through out the day will help in boosting your BMR.
Also do workouts that Boss Man told you this will help increasing some muscle bulk to increase BMR.
Sorry for what happened to you.
regards, Amr Eldeib