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[OllieWalker39]

Hi guys,

Over the past month I've let myself go and gained an entire stone... not a good thing when you're a midgit and there are few places for it to go!

Just wondering if people have any fitness programmes they could give to me - I've got a diet plan off a mate who's a marathon runner, so should shred pretty quickly, but then want to build some muscle. All without seeing my cricket boys so that I roll up for the next season and BOOM - rig out the lot.
     That and being in James Taylor-esque shape can only improve my game more!

In short: if anyone has a program that is easy to follow, and maybe one that requires gym equipment and one that requires body weight so that if I can't get to a gym I've still able to train, that would be greatly appreciated.

Thanks!

[rickjames]

Stronglifts 5x5

[GoodLeave]

More running. Less pies.

Other than that, mark out 22 yards and practice dashing twos. Builds stamina, speed and technique for not turning blind. Can also be done indoors while its banging it down in December.

[dcullen8]

if you know your way around the internet, you can easily find the whole Insanity dvd collection for free. It is the single hardest workout ive ever attempted (even the "recovery" days left me dripping). With a bit of dedication the weight will drop off. Other than that any sort of weights workout (100% include squats, bench press & deadlifts) mixed with cardio & interval training / sprints thrown in will all get the metabolism working.

[ElPerro]

For weights just stick to the 4 key lifts: squat, deadlift, shoulder press and bench press

For fat loss go for interval training

Google will really be your best friend here though, or YouTube though, so many resources dedicated to specific sports/goals

[edge]

Kettlebell swing programmes are dead effective and fairly simple to do with/without a gym, there's a fair few topics about them from the past couple of winters on here too. Very effective and applicable for cricket too.

[Woodyspin]

So started watching 'The Body Coach' yesterday, he is all about using the right fats and cooking the right way but quickly and easily without the fancy bullshit. With some HIIT training 4-5 times a week for 25 minutes. People claimed to have lost 2 stone in 2 months ect..

Had one of his breakfast recipes today, cut open an avocado, scoop a little out of both halfs, crack an egg into it and shove it in the microwave. I had them at 10 this morning and wasnt hungry at 4pm when we had tea...

[InternalTraining]

All very good advice so far.

I can personally vouch for the kettlebell swings as a great pre-season (or pre-pre-season) workout. I believe it was @Stuey who posted his kettlebell results which got me hooked on the swings. If I had to do just one exercise, it'd be the kettlebell swings.

[OllieWalker39]

Thanks for the info so far guys - will have a proper browse on my lunch hour!

Just so we're aware, I am actually now only 11st 10, so not a behemoth just yet! Haha!

Will do some hunting and end up in shape ready to have my best season yet. Still not given up on making it! 

[Seniorplayer]

More running. Less pies.

Other than that, mark out 22 yards and practice dashing twos. Builds stamina, speed and technique for not turning blind. Can also be done indoors while its banging it down in December.

Like the 22 yards advice once it's stopped raining will put the stumps in the lawn

[Stuey]

We're all different with our own miles on the clock and various injuries, but in general follow the below and you will be on the right track.

1.Weight loss is 100% about diet, doing HIT 5 x a week won't make you lose weight if your diet is rubbish, but it will get you injured.
One diet doesn't suit everyone, cut out the snack food and go from there, the body coach and others offer diets to follow but always remember its their business and what works for one may not work for another. Some people adapt really well to fasting, but some don't.

2. Strength/Fitness - You only need to be strong/fit to play cricket  (this thread) and get through life, not run marathons (if you do you need a marathon coach). HIT workouts are fine for short periods, but if too much of these and you will get injured, you body can only be stressed for some long before something will break down. When training, always look to come out of a session having added to what you have, not exhausted (except Short periods of HIT if you desire), your body will thank you for it.

My own 2 cents.....I use KB's pretty much daily (and body weight drills) for mobility work (I'm 40) and strengthening/conditioning. Used correctly they are great, nothing works better for cricket IMHO (I've trained pretty much every system over the last 20 years), but there are other ways to train.

[Woodyspin]

scientifically proven that HIIT training is the best weightloss though, if thats your initial goal then its the best way about it. How you keep it off is as you said about when you eat, refined sugars and loads of saturated fats are not good for you, they empasise these on labels nowdays for a reason.

Obviously everyone is different but the basics are the same. Dont eat (No Swearing Please) and exercise regularly, you're never going to benefit from running 30 marathons and eating a kebab for dinner every day.

[GoodLeave]

Like the 22 yards advice once it's stopped raining will put the stumps in the lawn

Absolutely. Before you set off, play a shadow shot into the off side or leg side so you know which way you need to turn, so as not to turn blind. Keeps you concentrating rather than just getting bored.

[Churchy1989]

So started watching 'The Body Coach' yesterday, he is all about using the right fats and cooking the right way but quickly and easily without the fancy bullshit. With some HIIT training 4-5 times a week for 25 minutes. People claimed to have lost 2 stone in 2 months ect..

Had one of his breakfast recipes today, cut open an avocado, scoop a little out of both halfs, crack an egg into it and shove it in the microwave. I had them at 10 this morning and wasnt hungry at 4pm when we had tea...

Did you get the book or did you go for a "plan"?

[Seniorplayer]

Absolutely. Before you set off, play a shadow shot into the off side or leg side so you know which way you need to turn, so as not to turn blind. Keeps you concentrating rather than just getting bored.

shadow shots another piece of excellent advice