Work out help

Have access to the gym? Google "Starting Strength". Also go on Bodybuilding.com, a lot of the stuff on there is relevent to sport, and it's essential to have the knowledge before you start working out.

 

Gaining muscle is important for all of your goals. Push ups and pull ups are great upper body exercises, but you will want to use resistance training on your entire body, legs included. If you have the mentality that "soccer works the legs", move away from that.

Cut some calories (say bye-bye to candy, bread, soda, and dare I say pasta) and you should be looking and moving better in no time.

 

I disagree, I've always believed that weight gain/loss is decided by calories in vs calories out.

 

I disagree with cutting carbs. If you want to build muscle, carbs are vital.

 

Weight reduction (low calorie) diets seldom work because the vast majority of dieters gain the weight right back after they go off the diet. Best to eat a well balanced diet. Cut the junk food. Cut the fast food. Subs good. Salads good. Burgers and fries bad. Skip combo meals. Get a burger and milk instead. Drink fruit juice and water instead of sodas. Fruit. Nuts. Whole grains. Yogurt. Increase your exercise. Its all about burning more calories than you take in. Get enough sleep (lack of sleep throws off hormones and makes you overeat). Regular exercise helps regulate your appetite.

Remember you need to increase the amount of your exercise as you lose weight because the lighter you are the less calories you burn for the same activity. If you want to maintain your rate of loss.

http://www.fifa.com/mm/document/footballdevelopment/medical/51/55/15/nutritionbooklet_neue2010.pdf

 

I never think carbs should be cut for a footballer. Just do a lot of long-distance cardio to cut the fat off. If you want to lose weight then you need to have a calorific deficit.

 

I don't know how I could have said it clearer. Eat a balanced diet including whole grains.

"Long distance cardio" aka jogging is an "anti-soccer" workout. Low intensity cardio work like jogging or biking will likely burn muscle rather than fat. Unless you are a couch potato lacking basic aerobic endurance, jogging will not improve your soccer performance. Soccer involves anaerobic activity. Any physical activity burns calories. The more intense, the more calories burned per hour. You might as well do something that will improve your soccer performance.

 

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This may be of some importance, although this is a NFL video, the same rules should apply to any sport.​

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I would definately not cut carbs out completely, just decrease them.​

 

It's not "anti-soccer" at all.

It's an absolutely vital cornerstone of any training regime.

Also, fat is used as an energy source for these long-distance runs. Therefore, fat will be burned off instead of muscle. Why on earth do you think big, massive bodybuilders do long-distance cardio and not sprints? Hmm?

Short sprints uses GLYCOGEN. Which is CARBOHYDRATES. Once all of these have been used up, the body then turns to muscle as it's an easier source of energy to break down than fats.

If you want to cut fat, you MUST do long-distance running. I accept sprinting is more suited to 'soccer' (it's football), but this guy is trying to lose weight and maintain muscle. So please do not give out false information.

 

Sources please.

 

Good decision. Professional footballers do both, but it's not specific to football... Hmm.

Doesn't make sense to me!!!! *sarcasm*

 

I have too many sources to name them all. Some from lectures, other from physios, some from Professors.

I couldn't possibly name every single one of my sources. Do a quick google search and you'll find I'm right. But there you goooooooooo.

 

This one "If you want to cut fat, you MUST do long-distance running."

Why would you have to do long-distance running to cut fat?

 

You are the one giving out false information. Fat burning vs. muscle burning is not a simple issue. The degree of fat burning vs. muscle burning varies with the intensity and duration of the exercise. The keys to soccer being great at fat burning is the intensity (random periods of anaerobic exercise) and duration (90 minutes). If the match lasted longer fat sources would be exhausted and the player would begin burning muscle.

People who advocate middle distance (marathon distances burn muscle) cardio as being the best at fat-burning are making assumptions about the duration of the exercise. Namely that the cardio duration is going to last longer than the high intensity exercise. In other words the low intensity exercise will burn more fat, not because of efficiency but because of longer duration.

The reason I say jogging is anti-soccer training is because it promotes slow twitch fibers over fast twitch. The simpler way to say it is to train like you play (random intervals of varied intensity). Any coach should agree with me on that. Once a player has a base of aerobic fitness, further aerobic training is ineffective compared to anaerobic training.

 

Please.

Are you seriously suggesting people don't do long-distance running to burn fat? Really?

I'm not saying people should go and run for 3 hours or whatever, but 30 mins or so of aerobic running is a great fat-burner. I have no more to say on the matter.

 

I've got to agree with rca2 on this one, you don't have to go out for a long-distance run to effectively burn fat, you don't even have to move out of your chair to do so.

 

Hey look, I'm not looking for an argument. I apologise for being aggressive earlier, it was unneeded.

I believe in long-distance running for burning fat, you may not. Each to their own!

 

Apology accepted.

Weight loss results from burning more calories than you consume. It is simple physics and doesn't matter how you burn the calories. You can sit on a couch all day, or jog, or weight lift, or swim, or play video games. As long as you consume less than you burn you lose weight.

"Fat burning" and "weight loss" are related, but different concepts. I don't use them as synonyms.

 

Here is an ariticle from a website for professional trainers and therapists explaining how high intensity exercise will actually burn more fat than low intensity exercise. (There is a lot of conflicting information on the net on this topic, but I trust this article.)
http://www.ideafit.com/fitness-library/burning-fat-myths-and-facts

I think a lot of confusion is caused by articles written for endurance athletes, body builders, and non-athletes wanting to lose weight. Soccer is not classified as an endurance sport. It is a transistion-game sport. Training like an endurance athlete is not helpful for soccer.