fat loss 3 interrupted

[jtnRN]

I have been doing NROL for about 1 year and just started FL3. I have had this mild ache on & off in my right shin for a little while which never bothered me during workouts but bothered me after work (I am an RN and am on my feet for 12 hours straight 3-4 days a week). Now, however, the pain is suddenly pretty bad. I had one of the ortho PAs check it out at work and she feels that probably have shin splints and need rest. This means no extra "loading" - i.e. no squats, deadlifts, etc.

I have completed 3 workouts of FL3 and am already seeing results - a few pounds lost & I feel leaner (I have a long, long way to go). So now what do I do? My thinking is to do an all upperbody workout with the same parameters as FL3, while maybe throwing in some different exercises, such as face-pulls and one-armed at a time DB bench presses that I have read about and would like to try. Does anyone think that I can have some of the fat loss effect without lowerbody work? What are some possible lowerbody exercises? I am thinking the dreaded hip abduction/adduction machines and maybe back extentions.

[Hunter]

Originally Posted by jtnRN

My thinking is to do an all upperbody workout with the same parameters as FL3, while maybe throwing in some different exercises, such as face-pulls and one-armed at a time DB bench presses that I have read about and would like to try. Does anyone think that I can have some of the fat loss effect without lowerbody work? What are some possible lowerbody exercises? I am thinking the dreaded hip abduction/adduction machines and maybe back extentions.

I think your idea is good to continue your upper body workouts, but without the major metabolic disturbance you get from the lower body workouts, I don't know if you'll be able to continue losing weight. At least you'll be active, though, and you'll hopefully maintain your losses. You might as well throw in some leg machines as well that don't put stress on your lower legs, but again, this won't compare to deads or squats, but at least you'll be doing something.

Good luck.

[Lisa~]

I thought that shin splint were a repetitive strain injury. You get them from overuse in running or walking, which sounds about right since you feel the pain after work where you walk a lot. I do not want you to take my advice over that of a physician's, but you might go back with a few questions for clarification. It makes sense to me to discontinue lunging and step-up type movements since they would require ankle actions similar to walking and probably aggrevate the shin splints. But it doesn't make sense to me to discontinue squats or deads since your feet remain stationary. Even a Bulgarian split squat would appear to me to be a good choice for you as long as you have no shin pain during the movement or the next day. If the answer comes back that I'm way off base and you need to not be on your feet at all, then using machine based movements where your feet do not touch anything would be your only option I guess.

[cumin]

I'm an (ex) FP doc, and I can't see how a bulgarian deadlift (which entials little to no ankle flexion) would aggravate shin splints.

In general, docs know a lot, but they don't know what they don't know. If you can, listen very closely to your body; this may sound hokey, but you can even ASK your body by getting real quiet and comfortable, go to a good place inside, and open the question of doing a particular exercise. Listen to what comes up.

It's not the absolute truth, but that's ok because nothing is.

[jtnRN]

Thank you for your replys. My "diagnosis" was an unofficial one after a quick exam in the breakroom during work, so I have to be careful. Anyway, it is actually getting worse, with the pain increasing, so I think I will be making an appointment ASAP. As I have to keep going to work at the moment, it is prudent to avoid the gym. Now I will REALLY have to watch my diet!