Losing fat is challenging even under ideal circumstances. But what if you're aiming to get as lean as possible while dealing with a back injury and limited equipment?
That's exactly what Raj, an online coaching client, accomplished. He dropped 5 kg in 2 months, getting into incredible shape despite his limitations. Raj's story offers a blueprint for losing fat with back pain, all without doing squats or deadlifts.
Fat Loss: No Squats or Deadlifts Required
Raj was recovering from a low-back injury when he started coaching. Following his physical therapist's recommendations, all bilateral lifts, such as squats and deadlifts, were off the table.
This meant avoiding traditional squats, deadlifts, and exercises like two-arm bent-over rows. For Raj, who loved powerlifting, this was particularly frustrating.
If you're dealing with lower back pain and can't squat or deadlift, the gym still offers plenty of alternatives. Machines like leg curls and leg extensions can be helpful, as they don't load your back.
However, during the COVID pandemic, Raj trained at home with only a squat rack, barbell, and some weight plates. The solution was a program built around back-friendly landmine exercises, aiming to stimulate as much muscle as possible without straining his back.
Here’s a sample upper body pull day from Raj's program:
Single Arm Chest Supported Landmine Row: 3 x 8-12 reps
Inverted Row: 3 x 10-15 reps
Barbell Shrug: 3 x 8-10 reps
Weighted Pull-up: 3 x 5-8 reps
Wall Supported Barbell Bicep Curl: 2 x 8-15 reps
Landmine Concentration Curl: 2 x 8-15 reps
For lower body training, here's a workout directly from Raj’s plan:
Eccentric Only Paper Plate Leg Curls: 3 x 8-10 reps
Landmine Rear Foot Elevated Split Squat: 4 x 5-7 reps each leg
Landmine Single Leg Glute Bridge: 3 x 10-12 reps
Heels Elevated Bodyweight Squat: 2 x 15-20 reps
Wall Sit: 3 x 40 seconds
Shoulder Tap: 3 x 8 each side
The takeaway here is that you don’t need traditional lifts to get in great shape. The primary goal of strength training during fat loss is to maintain muscle mass, not just burn calories. By keeping enough volume (sets x reps) in your program, you can maintain muscle mass during a calorie deficit, even when injured. Resistance bands, sandbags, minimal setups, or bodyweight variations can all work effectively. No squats or deadlifts are required.
How Diet Flexibility and Food Quality Led to Results
Raj's diet also played a crucial role in his results. Regardless of your workout plan, fat loss comes down to consuming fewer calories than your body burns.
Coach Priya designed a flexible diet for Raj, focusing on consistency and food quality to reduce overeating while including foods he loved, like a chilled beer. Here’s a sample day:
Breakfast: Scrambled eggs, avocado, and toast
Lunch: High protein/high fiber shake (Banana Chia Shake)
Dinner: Flexible dinner with lots of vegetables and lean protein, sometimes homemade, sometimes take-out
Snacks: Fresh fruit, occasional beer
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