18 July 2023
How to Recover From a Sports Injury With Exercise, Without Making It Worse
Understanding Calorie Reduction for Fat Loss
Hi folks, Massimo Massaro here, founder Conditioned Fitness. Today we're going to dive into the topic of calorie reduction and fat loss - an essential concept for anyone on a journey to better health and fitness.
The Energy Balance Equation
First and foremost, we need to understand the basic principle of energy balance: calories in versus calories out. If you consume more energy (calories) than you burn, you gain weight.
Conversely, if you burn more energy than you consume, you lose weight. It's as simple as that, but the application of this principle can be quite complex.
Fat Loss Basics
Fat loss essentially comes down to creating a calorie deficit - consuming fewer calories than you burn.
This can be achieved through dietary changes, increased physical activity, or ideally, a combination of both. However, the approach needs to be sustainable and healthy.
Sustainable Calorie Reduction
Too drastic of a calorie cut is not only unsustainable but can also lead to muscle loss and metabolic slowdown.
At Conditioned Fitness we generally advise a moderate calorie deficit of around 20% less than your maintenance calories.
This approach allows for steady fat loss, while helping to preserve muscle mass and keeping you satiated.
Macronutrient Considerations
It's not just about the calories, though. The quality of the food you eat matters. Prioritize protein to support muscle mass, select carbohydrates to fuel your workouts, and don't forget healthy fats for their essential roles in the body.
Remember, we're after fat loss, not just weight loss, so the goal is to keep as much muscle as we can while losing fat.
Role of Exercise
While nutrition is the cornerstone of fat loss, exercise, particularly resistance training, plays a crucial role.
It helps preserve muscle mass and can increase your calorie expenditure, helping to enhance the calorie deficit.
Remember, it's the combination of diet and exercise that brings the best results.
Consistency and Patience
Fat loss is not a linear process and it requires consistency and patience. Your weight can fluctuate daily due to a variety of factors, so don't be discouraged by short-term fluctuations. Stick to the plan, adjust as needed, and focus on the long-term trend.
Conclusion
That's the basic idea behind calorie reduction and fat loss. It's a simple concept, but the execution can be challenging. Stick to the basics, prioritize sustainability, and make adjustments based on your progress and you'll be on your way to successful fat loss.
Remember, at Conditioned Fitness we're always here to support you in your journey.
Until next time, stay consistent and keep striving for your goals!
If you've got a persistent sports injury, a dodgy knee, a shoulder that never fully healed, a lower back that flares up every time you try to train, you're probably frustrated.
You might have had physio. You might have rested for months. And yet the problem keeps coming back.
Here's why: rest and passive treatment alone rarely fix the underlying cause of a sports injury.
The root of most recurring injuries is weakness or movement dysfunction and the only way to address those is through progressive, targeted exercise.
The Most Common Mistake in Injury Recovery
Most people either rest completely (which weakens the area further) or return to full training too soon (which re-injures the same structures).
The sweet spot is a structured rehabilitation programme that progressively loads the injured area in a controlled way.
As a Functional Range Conditioning Mobility Specialist (FRCms), I assess joint function before building a programme that specifically targets the movement restrictions and weaknesses driving your injury.
What an Exercise-Based Rehab Programme Looks Like
- Week 1–2: Joint assessment and movement re-education, teaching the body to move properly around the injury
- Week 3–4: Controlled strength work at the end of the available range of motion
- Week 5–8: Progressive loading, building strength and resilience in the injured tissue
- Week 9–12: Sport or activity-specific conditioning, preparing for return to full training
Why This Works
Tendons, ligaments and muscles respond to load. When you progressively challenge them with controlled exercise, they adapt and become stronger.
When you avoid using them, they weaken. The research is clear: exercise-based rehabilitation produces better long-term outcomes than rest alone for the vast majority of musculoskeletal injuries.
Getting Started in Orpington
Conditioned Fitness in Orpington offers sports injury rehabilitation programmes with Massimo Massaro BSc FRCms. One of very few personal trainers in South East London with an advanced qualification specifically in joint health and mobility.
Sessions are 100% private, 1:1, and tailored to your injury and your goals.
If you're dealing with a persistent sports injury in the Orpington, Bromley, or Sevenoaks area, call
07950 398025 to book a free assessment.
