If you find yourself with a lower body injury, don't stop exercising, but rather focus on the upper body. If you are faced with an upper body injury then again, focus on lower body exercises. This way you will never have a reason to be without exercises in your daily routine.
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If you get an injury like a sprained ankle, take the time off the exercise to let it heal. Focus on eating right and resting. Return to your exercise regime once you are fully healed. Chances are if you do half exercises with an injury you are just going to prolong the healing process and it'll take
so much longer to reach your goals. Take the time off relax and don't feel guilty about not working out. Just EAT RIGHT during those days off.
In six months or so I've maintained, my weight has been stable in the 160-165 range. But my nutrition guidelines have varied by 25% based on my injury and exercise status. I've had calorie ranges from 2200-2550, up to 2900-3250. If I see the weight moving in one direction, I change the calorie limit in the other direction.
If I know I'll be getting less exercise (e.g., injury prevents running), I'll proactively reduce the calorie range before the weight appears.
Because exercise is such an important part of losing weight & converting to a different lifestyle, don't put yourself in jeopardy by "minimizing" the affect of an injury. Whether it's a strained muscle, shin splints or something more, take the time to recover. After you have recovered, DO NOT go back to the level you were before your injury. Ease into exercise by starting lower than you were (I cut my running entirely and walked the distance, then jog-walked, then jogged and finally to running).
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