Question:
I am currently playing
for my High School basketball team and the extra weight
I am carrying on me is limiting my performance in the game.
I would like to lose this weight as soon as possible to
get back to being competitive on my basketball team.
Answer:
What we need to do is to give
you a 3-pronged approach: cardio, weight training and nutrition.
We'll start with cardio.
Since you are a basketball
player, you'll benefit from high-intensity interval cardio
training. This will not only help you burn fat but will
boost your performance on the court. All you need for this
is an open field or track.
Do this training 3 times a
week. Start by sprinting as hard as you can for 30 seconds
then walking for 30 seconds. Repeat this 5 times. Be tough
with yourself and use a stopwatch to keep yourself honest.
The next session you will
increase this to 6 times through. Each session after, add
1 more time through until you max out at 15 times. Any more
than that and you will wear yourself down too much for your
other training.
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Your weight training should
focus on exercises for your thigh, calves, chest and back.
Have a look at the exercises
for those parts on this
page:
Do 3 sets of lunges, standing
calf raises, bench press and pulldowns 3 times per week.
Use a weight that makes you max out at about 8-12 repetitions
per set.
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As far nutrition goes:
1. Increase your protein intake,
e.g. eggs, lean meat, chicken, fish, etc. This help to support
your metabolism and muscle growth.
2. Cut back on junk food.
This will make a huge difference quickly. You don't have
to totally eliminate it, just decrease it greatly.
3. Don't eat anything before
a workout. If you do, your body will burn what you just
ate rather than fat.
4. Eat directly after a workout.
Stick to protein and low-fat foods.
5. Try not to eat late at
night. Your body won't have a chance to use those calories
and will store them as fat.
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