How to Lose Fat Without Squats or Deadlifts

How to Lose Fat Without Squats or Deadlifts

Losing fat can be challenging, but what about trying to get as lean as you’ve ever been while battling a back injury and working with limited equipment? That’s a tough one. But, our online coaching client Mitch did just that, dropping 11 pounds over 2 months.

The Challenge

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Mitch got into incredible shape, but there’s more to learn here. Mitch’s story provides the blueprint for losing fat with back pain. All without doing squats or deadlifts.

The Solution

My solution for Mitch was a program built around back-friendly landmine exercises. The goal was simple: Stimulate as much muscle as possible in a back-friendly way.

Upper Body Pull Day

Here’s a sample upper body pull day that includes a few moves you’ve probably never tried:

A1. Single Arm Chest Supported Landmine Row 3 x 8-12 reps
B1. Inverted Row 3x 10-15
C1. Barbell Shrug 3x 8-10 reps
D1. Weighted Pull-up 3 x 5-8 reps
E1. Wall Supported Barbell Bicep Curl 2 x 8-15 reps
E1. Landmine Concentration Curl 2 x 8-15 reps

Lower Body Training

Here’s a sample lower body training day:

A1. Eccentric Only Paper Plate Leg Curls 3 x 8-10 reps
B1. Landmine Rear Foot Elevated Split Squat 4 x 5-7 reps ea
C1. Landmine Single Leg Glute Bridge 3 x 10-12 reps
D1. Heels Elevated Bodyweight Squat 2 x 15-20 reps
E1. Wall Sit 3 x 40sec
E2. Shoulder Tap 3 x 8ea

The Takeaway

The primary reason you strength train during a fat loss phase is so that you can maintain muscle mass. It’s not so you can burn more calories. How do you do that when you’re eating less calories? Keep enough volume (sets x reps) in your program. Get that right and you can maintain muscle mass during a cut even when you’re injured. Resistance bands, sandbags, a minimal setup like Mitch’s, or even bodyweight variations pushed to failure can all work. No squats or deadlifts are required.

Diet Flexibility and Food Quality

Lastly, Mitch’s diet also played an important role in his results. No matter what workout plan you follow, you can’t escape the physics of fat loss. To lose fat, you need to consume fewer calories than your body burns every day. What was Mitch eating? It varied, but given Mitch’s personal preferences, Coach Natalie created a flexible diet to help with consistency and focused on food quality (to reduce overeating behaviors) while still keeping in foods he loved, including beer. Here’s a sample day:

Breakfast: Scrambled eggs, avocado, and toast
Lunch: High protein/high fiber shake for lunch (Banana Chia Shake)
Dinner: Flexible dinner of his choice with lots of vegetables and some lean protein. Sometimes made at home, but also used take-out options at times.
Snacks: Fresh fruit, occasional beer

Conclusion

If you’re looking for more personalization and hands-on support, our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here.

FAQs

Q: Can I still lose fat without doing squats or deadlifts?
A: Yes, you can still lose fat without doing squats or deadlifts. The key is to focus on exercises that stimulate muscle growth and maintain muscle mass while eating fewer calories than your body burns every day.

Q: What kind of exercises can I do instead of squats and deadlifts?
A: You can do exercises like landmine rows, inverted rows, and bodyweight squats. You can also use resistance bands, sandbags, or even bodyweight variations pushed to failure.

Q: How do I maintain muscle mass during a fat loss phase?
A: You can maintain muscle mass during a fat loss phase by keeping enough volume (sets x reps) in your program and eating enough protein to support muscle growth.

Q: Can I still eat foods I love and lose fat?
A: Yes, you can still eat foods you love and lose fat. The key is to focus on food quality and portion control. You can also use flexible dieting to help with consistency and reduce overeating behaviors.