Weight loss with muscle gain

Discussion in 'Training Tips & Coaching' started by mhsgoalie, Nov 5, 2010.

  1. mhsgoalie

    mhsgoalie FHF Starter

    Messages:
    76
    My coach suggested losing some weight over the off season so I can improve my game. But its getting too cold for running and I don't live anywhere near a gym. What are some good tips for gaining leg muscle and losing weight at the same time?
     
  2. Beniers89

    Beniers89 FHF Starter

    Messages:
    61
    This may be a little rude but there's no easy way to ask.

    How much do you weigh and how tall are you?
     
  3. mhsgoalie

    mhsgoalie FHF Starter

    Messages:
    76
    Oh your'e not being rude. Im 5"2' and weigh 140 lbs.
     
  4. Gambit

    Gambit

    Messages:
    72
    This is a big topic.

    If you want to do this right you first need to find out what your Basal Metabolic Rate (bms) is. This is the amount of calories
    your body would need to burn in a day if you stayed the whole day in bed doing nothing.

    Then in the most simplified version you just calculate how many calories you consume each day and make sure that they are less than your BMS.

    You can find out how many calories is each food worth using an online calorie count site such as http://caloriecount.about.com/
     
  5. gk4life

    gk4life FHF Regular Player

    Messages:
    132
    I am going to assume that you are a goalkeeper from your display picture, am I correct? I too am a goalkeeper, but I am also a Certified Strength and Conditioning Specialist and personal trainer.

    As it was stated above, improving your resting metabolic rate can be achieved by gaining more muscle which in turn helps you to burn more calories over the course of a day. There is no quick fix to losing weight though because you really have to be performing strength training for at least 6-8 weeks before your body will begin to lay down new muscle, and you need some cardio in there as well. The immediate gains for the first 4-6 weeks are merely increases in the efficiency of your neruomusclar system.

    Interval running is a great form of improving your cardiovascular fitness and losing weight, plus it is more hockey specific in general. If you're looking into some cardio, that is great. However, as it is nearing winter time over here, (I'm from Canada, so I know what you mean :p ) there are some great exercises that you can do with little to no equipment and right in your own home. You can do what is called circuit training which means you are doing consecutive exercises to keep your heart rate up. (This is what confuses people when we say cardio training, because most people think it just involves running, but cardio is so much more than that! :)) All you need is some space! I would also suggest a good stability ball and possibly a medicine ball as well. Maybe some exercise bands too if you can. Some great exercises include lunges with a twist, planks, side shuffling in a low stance, medicine ball twists, squats, lateral lunges, and even things like pushups and other body weight exercises. I would also suggest plyometric training which that, along with core exercises, are key to becoming a strong and better goalkeeper. However, I would not suggest them without a proper and good strength training base to begin with, and the proper instruction would be beneficial to you as well before you start those.

    Any other questions, let me know! Sorry, that was kind of a fast response, I wasn't too sure how specific you wanted it! :)
     
  6. getonthepitch

    getonthepitch

    Messages:
    290
    Circuit training is a good workout, the one I do at school involves working with a partner and while one person is doing the exercises the other is doing step ups. 20 sit ups, 20 Burpees, 20 press ups, 20 tricep dips and a 30 second wall sit, you have 2 sets of 2.
     
  7. gk4life

    gk4life FHF Regular Player

    Messages:
    132
    I agree, circuit training is a great way to get the heart rate up while still getting a good workout, plus you don't need much equipment or space to do it, and you can even do it right in your house! Always a bonus when you can save money, especially for goalkeepers since our kit is so expensive! ;)
     
  8. phrack

    phrack FHF Regular Player

    Messages:
    368
  9. Gambit

    Gambit

    Messages:
    72

    Very nice post.

    I used to have more than 15 extra kg of fat and little % of muscle and I changed that with correct diet and exercise. It is true that for the first few weeks you will not be experiencing any visible muscle change. You do need to dedicate time and put lots of effort but the results will be very rewarding. If you are aiming at increasing your muscle make sure than you receive some form of protein 30 minutes after your workout along with a smaller percentage of carbs.

    Also it is important to make sure that your diet is established in such a way that your overall intake of protein is kept on a high level. (2-2.5 grams of protein for every kg of muscle on your body for a muscle gain diet). Chicken, fresh fish, tuna chunk, egg whites, milk, and some types of nuts such as almonds and peanuts are all excellent sources of protein.
     
  10. number9

    number9 FHF Regular Player

    Messages:
    230

Share This Page