Ok so I start back up with training in a month or so... I'm looking to cut some weight before I actualy go back to the training school. My only set backs when it comes to that is I'm not allowed to run untill I get a new kneebrace which'll be either in July or Augest. Also I can't have dairy, I'm currently on calcium pills and I have a special milk I can have. Also I'm on a protien shake mix. But I want to lose a good 10-30lbs in the next couple months. I know I can do it, I did it before I had the knee issue but now with the knee issue I could use some help. Any suggestions or ideas are welcomed.

Thanks
-Emily

Well safely you can lose around 1-2 pounds a week. It really should not be more than that if you are doing things properly (unless pretty overweight then it can drop a lil faster than that). So just keep that in mind as to not get frustrated or as a sign of not doing things in a healthy manner.

As for cardio with weak knees first do pass by the exercise with your doc or even ask for a recommendation as to not cause further damage. However here are some light on knees cardio.

Recumbent Bikes- Are really easy on the knees and back becuse of the angle at which you spin so this may be a way to get in your cardio with little hurt to the knees. Most gyms have them, thought as home equiptment they can be pretty pricey.

Ellipticals-The stride of the machine is alot more gentle than pound the pavement and provides more support than running or treadmills. Also the ability to do backwards movements incorporates a even gentle therapy for knee injuries some studies have shown.

Losing body fat is about a clean diet, good cardio, and a focused training program. Combine those things and you will see good, fast, but healthy results.

You have a high tendancy to reply to my threads dont you? Heh thanks, that does help. I've been through 6 months of physical therep so I do know somewhat of what helps and what not. I also know my limits and I'm not the kind of person to over do my limits.

What equipment do you have available and when? Do you have access to a pool?

Don't do anything the doc or therapist advises against. When you get a clearing from them... follow their re-introduction advice.

Can you do weight lifting? I am not sure what sort of knee injury you have, so you may need to stay away from squats/lunges, etc. I don't know.

I would assume you can do any upper body and core work though. Cardio will be tough since we don't know what you can/cannot do. Evolution is on the right track though... have a pool?

Your eating also needs to be in check. Find out how many calories per day you need, divide it by 5 or 6 meals. Eat a protein and good carb at each meal. Drink water

I mean losing fat is the same with or without a knee injury. The only difference is you hve to be selective with some exercises.

I can use the local pool but it costs like 3-5$ to get into and I don't have any money for that on a regular basis.

The only equipment I have is a medicine ball (One of the blow up ones), a stationary bike and a weight bench that isn't set up yet... trying to get my dad to set it up sometime here.

You can start out with some bodyweight exercises: pushups, dips, core work, etc. Then work the mouth muscles and get dad to set it up

PS- Not sure how old you are... but my motto is if you can read the directions...you can put the bench together Go get'em grrl.