How can athletes reduce body fat? Body fat is reduced when there is a caloric deficit over time. The fundamental principle remains the same regardless of the specific program followed—eat less, exercise more, or do both. As a rule of thumb, 1 pound (0. Mathematically, if a person reduced food intake and increased exercise by a combined 5. ![]() ![]() ![]() Such estimates are correct, but a 5. Losing substantial amounts of body fat takes time and sustained motivation. There is no shortage of advice on the subject of weight loss, but when applied to athletes there are some important issues to consider. The most important are timing, degree of calorie restriction, composition of the diet, and avoiding strategies that will undermine training, recovery, and performance. Athletes need to understand the following: Weight loss is not necessarily fat loss. Weight Loss Plans for College Students. Sticking to a weight-loss plan that restricts. For college students trying to lose weight.![]() Weight Loss; View All Family Trying to Conceive; Pregnancy; Newborn Babies. 10 Tips for Better Training Share. ![]() Rapid weight loss is usually a result of water and glycogen loss as well as some muscle, which can hamper training, performance, recovery, and health. A realistic expectation is the loss of 1 to 2 pounds (0. A 2. 0- pound (9 kg) loss can take two and a half to five months, so athletes must plan accordingly. The best time for most athletes to lose body fat is in the off- season or early in the preseason. Restricting calories during periods of rigorous training or competition may hamper training, recovery, or performance. Daily caloric intake should be less than usual, but too great a restriction will likely result in too low of a carbohydrate intake to support training and recovery. Adequate protein intake and resistance exercise help to offset the loss of muscle during moderate calorie restriction. Exercise above usual training levels must be chosen carefully to prevent overuse injuries. ![]() Unfortunately, many athletes fall prey to the quick fixes and rapid weight loss programs that are so heavily advertised. These programs generally suggest severe calorie restriction so weight loss is rapid. However, it is recommended that athletes consume no less than 3.
For example, a 1. This caloric level is above resting metabolic rate and is not considered a starvation- type diet. Caloric restriction below this level will typically not provide enough of the carbohydrate, protein, and fat needed to maintain training or conditioning. A tool that can help athletes create a personalized fat loss plan is the daily energy intake and expenditure estimates described earlier in this chapter. A good rule of thumb is to create a daily calorie deficit of about 5. For example, an athlete may look at his usual food intake and activity level and find that he could realistically decrease his food intake by 4. In some cases, such as with small- bodied athletes, a 5. Once the athlete has established a daily total caloric intake goal, she must determine the distribution of calories for a weight loss diet. Approximately 1. 5 grams of protein per kilogram of body weight, or 2. For example, the 1. The majority of the remaining calories should come from carbohydrate, but it is important that the diet have sufficient fat (~2. Generally, alcohol is eliminated from the diet when an athlete is trying to lose body fat. Athletes may find it beneficial to eat six small meals or snacks daily. If possible, each meal or snack should contain some carbohydrate, protein, and fat to keep blood sugar level stable, to repair and protect muscle, and to keep the athlete from getting too hungry. ![]() To summarize, it is typically recommended that athletes who want to lose body fat do the following: Consume no less than 3. Create a calorie deficit of about 3. Consume about 1. 5 grams of protein per kilogram of body weight daily. Eat six small meals or snacks daily. Continue or include resistance training to help preserve muscle mass. ![]() ![]()
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