Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: peplow on March 17, 2010, 03:02:11 PM
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Right guys, with summer coming up and days at the beach etc being planned aswell as hot cricket weekends and me striving to make my game better i am looking to lose some weight and become much fitter. I gained a bit of fat (not a huge amount, just enough to keep me warm in winter ;) haha thats what i say anyway) and want to get rid of it! As not only will it do my cricket the world of good it will make me feel much better generally! :) I was wondering if anyone had a good dieting plan and training / exercise plan that i can follow to do this quickly and effectively :)?
Thanks a lot :D
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Walk a lot. I walk about 4-5 miles a day. I can't put on weight to save my life lol.
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Cardio, cardio, cardio - and resistance training.
Push yourslef hard for a month doing lots of cardio and you will notice a massive difference.....but you have to push yourself!
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resistance training? Like with the bands etc?
Anyone got any exercise plans? or any dieting plans?
Or just do and donts on what to eat (not the obvious ones!)
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Resistance for me means, running up a hill and jogging back up and repeating. Basically burst of speed/energy for a minute, two minutes and then a small recovery period.....if you can do this and repeat it you will really notice the difference.
Go on the menshealth website, they have a lot of people who give advice on what to eat and good workout routines.
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Don't diet in normal way by that I mean don't cut out your favourite foods just don't snack eat three times a day and not in between if you feel Hungry have a drink that works for me lost a stone and a half nearly since Christmas in fat but kept the muscle
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buy smaller plates
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SS thats actually called interval training, but you are spot on its a great way to develop a good base level of fitness.
Peplow, the best way to lose body fat is prolonged low intensity exercise (power walking) combine this with 2-3 sessions of resistance training (free weights, hammer strength machines) a week and you will see results almost immediately. Dont cut down on the amount you eat just cut out foods that are high in saturated fat like crisps, cheese, cream, cakes etc.
My day job is a PT so if you want any advice dont hesitate to ask :)
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3 meals a day advice isn't strictly speaking true - eating upto 6 meals a day is often recommended (eat little but often, as opposed to gourging on big meals) - as Dan says just make sure that what you do eat is good for you
If you want to lose weight you need to have a calorie deficit - that means burning more calories than you are eating. You can do this by reducing your intake i.e. dieting or by increasing your output i.e. exercise more. In most cases it's probably advisable to do a bit of both.
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Increasing your resting metabolic rate is also very beneficial, i.e do vigorous exercises for 45 seconds each, stop for 45 seconds, do more...
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I've lost about 53 lbs since last summer, and this is what did the trick for me:
1. Cardio is your friend. Running (long slow distance ~10k and tempo runs ~sub-25 minute 5k runs) and elliptical sessions. This vastly improves your cardio-vascular fitness and gives you almost a full body work-out. With all my running sessions combined, I now run between 40 and 50k every week. If you are a big guy like me (I am 6'3, and weighed close to 290 lbs when I started), then start out with the elliptical only for a few weeks so you save your knees and other joints from the impact of running.
2. Circuit training/HIIT. When supplemented with cardio during the week, this is a great way to eventually boost your resting metabolic rate.
3. Strength training. 2-3 times a week spend about 30 minutes doing various exercises with free weights.
4. Core workout. These are usually killers but will help your performance on the field tremendously in terms of balance, speed, muscular coordination etc. Do crunches, sit-ups, plank and the side-plank.
#1,2 are targetting weight-loss and #3,4 are to make sure you dont lose muscle with all the cardio you would be doing.
Remember, its not the weight that matters most (although you are bound to lose weight with this routine), but how you feel and the inches of fat you lose off your body.
It also helped me to figure out exactly how many calories I needed to maintain my weight back then (290 lbs), which was about 3200-3300 calories each day, and I strived to make sure that CALORIES NEEDED TO MAINTAIN WEIGHT > (CALORIES CONSUMED - CALORIES BURNED).
This is relatively easy to do. There are websites that gives you close approximations of these numbers. If you have a smartphone, there should be an 'app for that'. :-)
As for diet, its just common sense really. Cut out high saturated fats like Dan said. However, some fats are healthy and should remain in your diet such as olive oil and mostly fats that you would get from seafood. Cut out deep-fried stuff completely.
Good luck!!
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thanks great advice. lost a stone since posting this topic :D
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Good work!! Keep it up!
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need to lose another 5% fat, probably about half a stone, then will get on the weights!!!
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Yea, dont really have to rush on to the weight training. I went the first 2-3 months just doing cardio.
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yeah havent done too much, almost there with the fat loss though!
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thanks great advice. lost a stone since posting this topic :D
quality! just by dieting?
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Dieting, just cutting out all the crap i eat and choosing sensible times to eat it! and an active lifestyle.
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good effort pal
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cheers, last few bits are bloody stubborn! Anyone know any great ways of getting rid of those last few pounds! Doing my nut in!
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Switch it up! Do a new exercise activity. If your body is used to running for example, then try swimming or something different. Something your muscles arent used to will push you through your plateau.
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need to lose another 5% fat, probably about half a stone, then will get on the weights!!!
Its the weights that help lose the fat quickly.You will continue to burn fat when resting if you do the right stuff
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I disagree. Doing weights will mean you burn more calories since it takes more calories to sustain muscles than it does fat, but if you dont supplement it with the right diet, it wont lead to fat-burning. Fat-burning is best achieved through cardio.
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Well the diet is already well on the way but fat burning via cardio stops the minute you stop the cardio... weight train and you continue to lose weight and get stronger for cricket
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you're both right. weight training is best to be done before workouts, as it continues to burn calories for up to 36 hours afterwards. hwoever, cardio is also a far more efficient way of burning fat.
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Perhaps. However, I do remember reading that you continue to burn calories (due to a higher resting metabolic rate) after a good long session of cardio too (such as a 10k run).
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i always thought that HIIT provided more of an 'afterburn' effect just as weight training does. however long, slow sessions do also give this effect but no where near as much
iv found as long as you have a healthy lifestyle you will generally lose fat until a point, when you get there then you need to start killing the calories.
personally iv found this works:
10-15 mins of HIIT on the treadmill
30-45 mins of weight training, using compound movements to target as many muscles as possible
20 mins of a low intensitycardio exercise such as a cycle, slow jog/fast walk.
the ideas behind this is that the HIIT uses your stored glycogen, the weights build muscle and tone nd the slow cardio burns the fat. if you didnt do the HIIT your body would use gylcogen and not fat when doing the low intensity cardio.