[Archived] Football training

[bennyboyt11]

Don't know if this has been mentioned already but you should be doing some planks too, maybe a minute standard then 30 seconds side plank on each arm. Work your core and become stronger on the ball.

[Torgeir]

Eh, explain a bit more Torgeir? Pronation???

Different shoes for different feet. Some are for people with pronation, some neutral and some with supination (see photo).

[colin]

What's the best way to lose stomach fat?

I'm starting to look like the Michelin man

Stop eating calories.

Give yourself a year at least.

No pastry; no pies, no kebabs; no ghee-laden curries; no biscuits; no cakes; no burgers; no fried food; no bacon butties; no crisps or salty snacks in a bag They are all laden with fat and they pile on the pounds very slowly but very surely.

No-one ever got fat overnight & no-one ever lost weight overnight either. If you're going to do it, go for the long term.

Forget all those fad diets and people trying to take money off you. We all know the fatty foods, we don't need someone to tell us.

A few sit-ups won't do any damage either, nor will a bit of exercise, but it's calaorie intake that's the key

See you in a years time Slim.

Good luck

[Paul]

What's the best way to lose stomach fat?>

Colin is right, cut the calorie intake and increase your exercise and it won't be instant. What he didn't mention is eating properly also helps. Eating more of the correct foods will stop you feeling hungry and cut the fats out.

You need to work out what works for you, for me I do this. Three meals a day, cut out any shop bought such as ready meals from sandwiches upwards, reduce or change alcohol, no beer but limited wine or spirit.

High protein breakfast, two boiled eggs for me, will keep you going till lunch. Lunch on any variety of salads based on rice, pasta, green leaves, beans etc for bulk add tuna, eggs, cheese, cold meat etc. No Mayo but oil/vinegar is ok. Look at the ready prepared salads in a supermarket then use these as a recipe guide to make yourself. Include a treat, this is not a punishment.

Eat a proper home prepared evening meal. Buy some smaller plates than you already have. This is a very simple way of managing portion control and still looks like you have a plateful.

Have fruit around for snacks but don't overdo it as fruits are packed with natural sugars.

Enjoy your food and don't punish yourself as you'll soon give up.

[Iceman]

Anyway to slow down your metabolism? I tend to eat and eat, but never pick up weight? I got a bit of a stomach, but I can't seem to put a bit more meat on my legs. I look like one of those Venkys chickens

[dave birch]

Iccers, If you're one of those that don't put weight on, then lucky you.

I have a mate like that, bit of a beanpole, but had great stamina, a great centreback, nothing got over him.

I'd be inclined to follow Paul's advice, eat well (proper foods, nothing trashy) increase your training gradually.

Your first few matches you'll be stuffed, but match fitness will kick in, and in no time you'll be at peak.

[Paul]

Anyway to slow down your metabolism? I tend to eat and eat, but never pick up weight? I got a bit of a stomach, but I can't seem to put a bit more meat on my legs. I look like one of those Venkys chickens

Count yourself lucky and don't complain! By the time you reach your mid-fifties you'll be delighted because middle-age spread is a battle! Mind you as a younger man I could eat anything I wanted without gaining an ounce. It's very difficult to beat your genes. All the men in my blood line were short and plump,several were badly overweight by their early 40s and this was in a time when junk food did not exist, all the tall, thin people in my family get that blood line from outside the family, i.e married in. I'm not tall but I'm not plump either so it works!

Only way I know to build legs is cycling, mainly hill climbing, or dedicated gym work. If you are naturally slim all you will get is more muscle.

[Iceman]

yeah, i need a bit more muscle in the legs. Seems when im playing, that my legs tend to lag behind, or feel kind of Crouch like

[Blue n White Rover]

Colin is right, cut the calorie intake and increase your exercise and it won't be instant. What he didn't mention is eating properly also helps. Eating more of the correct foods will stop you feeling hungry and cut the fats out.

You need to work out what works for you, for me I do this. Three meals a day, cut out any shop bought such as ready meals from sandwiches upwards, reduce or change alcohol, no beer but limited wine or spirit.

High protein breakfast, two boiled eggs for me, will keep you going till lunch. Lunch on any variety of salads based on rice, pasta, green leaves, beans etc for bulk add tuna, eggs, cheese, cold meat etc. No Mayo but oil/vinegar is ok. Look at the ready prepared salads in a supermarket then use these as a recipe guide to make yourself. Include a treat, this is not a punishment.

Eat a proper home prepared evening meal. Buy some smaller plates than you already have. This is a very simple way of managing portion control and still looks like you have a plateful.

Have fruit around for snacks but don't overdo it as fruits are packed with natural sugars.

Enjoy your food and don't punish yourself as you'll soon give up.

Thanks Col and Paul for the advice. I'm not overweight or anything, my comparison to the michelin man was a bit over exaggerated. However, since I've been back working in the office, I tend not to get much exercise, and a few months of that has meant I've got excess stomach fat. The rest of my body is fine, not got fat arms or look obese by any stretch of imagination. Just want to push that stomach in a little and flatten it out rather than it sticking out a little.

I tend to have a bowl of cereal in the morning, Tuna, mayo, Salad sandwich at lunch along with a bar of chocolate. I'll have about 2 fruits a day and then a medium sized meal in the evening before heading towards the gym for about 1 hour or so.

So would you guys still recommend the same advice?

[Paul]

I tend to have a bowl of cereal in the morning, Tuna, mayo, Salad sandwich at lunch along with a bar of chocolate. I'll have about 2 fruits a day and then a medium sized meal in the evening before heading towards the gym for about 1 hour or so.

So would you guys still recommend the same advice?

I would say yes. Cereal is OK provided it contains little sugar so read the label. Personally I find a high protein breakfast is better than cereal. Two boiled eggs keeps me going till lunch, cereal leaves me hungry by 11.00 plus at lunch I am less hungry after eggs than if I eat say two Weetabix (other breakfast cereals are available). Protein is good stuff! If you make your own sandwiches leave out the mayo - if you buy ready made start making your own!!!! Ditch the chocolate, or at least have it as a treat every now and then.

If you are going to the gym regularly I would take some advice about what you want to achieve. I'm told running / jogging is the best fat burning exercise and it's free. In a gym different routines can achieve different results. It's particularly important to understand when the type of exercise you do is putting you in to the "fat burning zone." I don't know the specifics but different forms of exercise will help build muscle, burn fat, improve stamina etc. Combining muscle toning with weight loss / control can give a good result.

For instance I cycle a lot but this doesn't necessarily burn fat all the time, just the amount of exercise I take means my calorific intake is in proportion with my exercise. Even though I might ride 80 miles at a stretch it's quite hard to lose weight this way.

[CornwallRover]

Different shoes for different feet. Some are for people with pronation, some neutral and some with supination (see photo).

That picture isn't quite right, the supination and neutral are correct, but the pronation is only half right. Every runner pronates, the 3rd gait is when someone over-pronates.

Iceman, if you have a specialist running shop near you go have a gait analysis done, it will tell you how you run and the assistant should be able to recommend a decent pair of running trainers. If you're planning on doing a lot of running get a decent pair, you have about 3-5 times your body weight going through the knees and ankles, and you do get what you pay for.

[broadsword]

If you want to get better at running, keep on running.

If you keep the training up, your fitness will eventually catch up. You can talk about 101 things about nutrition, recovery and training. But really it's pretty basic, just get out and run. Do not increase your training load too much in any one week. Remember, the human body is the ultimate feedback machine, so if you're going into training feeling whacked you're doing too much, too soon.

SAID - specific adaptation to imposed demands.

PS: Fartlek is random intervals of random intensities rather than a specific protocol of distance and repetitions.

[Blue n White Rover]

I would say yes. Cereal is OK provided it contains little sugar so read the label. Personally I find a high protein breakfast is better than cereal. Two boiled eggs keeps me going till lunch, cereal leaves me hungry by 11.00 plus at lunch I am less hungry after eggs than if I eat say two Weetabix (other breakfast cereals are available). Protein is good stuff! If you make your own sandwiches leave out the mayo - if you buy ready made start making your own!!!! Ditch the chocolate, or at least have it as a treat every now and then.

If you are going to the gym regularly I would take some advice about what you want to achieve. I'm told running / jogging is the best fat burning exercise and it's free. In a gym different routines can achieve different results. It's particularly important to understand when the type of exercise you do is putting you in to the "fat burning zone." I don't know the specifics but different forms of exercise will help build muscle, burn fat, improve stamina etc. Combining muscle toning with weight loss / control can give a good result.

For instance I cycle a lot but this doesn't necessarily burn fat all the time, just the amount of exercise I take means my calorific intake is in proportion with my exercise. Even though I might ride 80 miles at a stretch it's quite hard to lose weight this way.

I do make my own, and it's light mayo, without that it tastes bland

I tend to run for 30mins at a speed of 8mph. I then do some light weights on the machines as well as 80-100 sit ups/crunches.

Been going gym for roughly 2 weeks. Feel fitter, but not seeing difference on my stomach area. My arms are getting bigger though, so look out for the guy with big arms and belly sticking out at Ewood

Thanks again Paul. Appreciated.

[Neil Weaver]

Iceman, if you have a specialist running shop near you go have a gait analysis done, it will tell you how you run and the assistant should be able to recommend a decent pair of running trainers. If you're planning on doing a lot of running get a decent pair, you have about 3-5 times your body weight going through the knees and ankles, and you do get what you pay for.

And to add to this from CR, if you've a pair of running shoes you've used for a while take em to the shop when you're buying new ones. The patterns of wear on the old ones should give the assistant a good idea of your running gait so they should be able to recommend two or three suitable replacements.

[Iceman]

Any spedific diet, or eating plan when I start training?

Any spedific diet, or eating plan when I start training?

[Batman.]

Do you have zero initiative? You were probably shocked to hear that extra and regular running will improve your fitness, and that a Sports Shop assistant could help you find some running shoes, so; Eating lot's of complex carbohydrates and proteins will benefit you when carrying out the training program. Would you like specific recipes, or one of us to come and cook them for you?

[Majiball]

Icers PM me your Email and I'll send through some info on subjects that you want IE fluids etc

If you want aerobic training, sprint so on and so on include that as well. Rest intervals, duration of sprint etc all elicit very different results and despite what some thing it's not just a simple case of sprinting and then jogging.

It will take ages to type it all out so it's quicker this way, oh and you'll need a heart rate monitor.

PS On the drinking, drink before hand fine (what you drink depends on what your doing IE match or training) but during only drink what you need and when don't go drinking loads of water whilst training and forcing loads down you as it's bloody dangerous and hypernatreamia can occur and that's really bad. The urinary system almost completely shuts down during exercise and your bladder is like a storage area so you have plenty and don't forget that H2O is the main by product of the body's energy production so it's really not needed in large quantities and we don't want to (Please don't use that word again) with sodium balance.

Tim Noakes comes from your neck of the woods and he's one of the best on hydration so google scholar the boy.

[BRFCS Content]

Colin is right, cut the calorie intake and increase your exercise and it won't be instant. What he didn't mention is eating properly also helps. Eating more of the correct foods will stop you feeling hungry and cut the fats out.

You need to work out what works for you, for me I do this. Three meals a day, cut out any shop bought such as ready meals from sandwiches upwards, reduce or change alcohol, no beer but limited wine or spirit.

High protein breakfast, two boiled eggs for me, will keep you going till lunch. Lunch on any variety of salads based on rice, pasta, green leaves, beans etc for bulk add tuna, eggs, cheese, cold meat etc. No Mayo but oil/vinegar is ok. Look at the ready prepared salads in a supermarket then use these as a recipe guide to make yourself. Include a treat, this is not a punishment.

Eat a proper home prepared evening meal. Buy some smaller plates than you already have. This is a very simple way of managing portion control and still looks like you have a plateful.

Have fruit around for snacks but don't overdo it as fruits are packed with natural sugars.

Enjoy your food and don't punish yourself as you'll soon give up.

This is Kamy.

Some great advice there Paul. I am starting a training regime next week, I am not hugely overweight but do have some excess stomach fat.

I haven't really trained for the last 2 years, this was mainly due to an injury but that has now cleared and am ready to get back to some sort of fitness. I don't eat a lot but what I do eat is all wrong (Breakfast - 3 pieces of toast, cup of tea with biscuits, Lunch - Packet of Crisps, Snickers and Coke Zero, Evening Meal - Varies between all sorts of things), I guess I got away with it in the past because I was very active. So I guess the plan is to completely change my diet and start going out for a run every evening. For someone who has not trained for 2 years what would people advice in terms of the length of time I should be running to begin with?

[Iceman]

Yeah, Professor Tim Noakes is very good. He was part of the SA Cricket team setup at one stage. I think he has a couple of good books out on nutrition and all those kind of things

This is Kamy.

Some great advice there Paul. I am starting a training regime next week, I am not hugely overweight but do have some excess stomach fat.

I haven't really trained for the last 2 years, this was mainly due to an injury but that has now cleared and am ready to get back to some sort of fitness. I don't eat a lot but what I do eat is all wrong (Breakfast - 3 pieces of toast, cup of tea with biscuits, Lunch - Packet of Crisps, Snickers and Coke Zero, Evening Meal - Varies between all sorts of things), I guess I got away with it in the past because I was very active. So I guess the plan is to completely change my diet and start going out for a run every evening. For someone who has not trained for 2 years what would people advice in terms of the length of time I should be running to begin with?

very much similar to my situation Kamy. been out of sports for about 3 years, and my eating plans were/are all wrong at the moment. So trying to get as much advice as i can, so happily making notes of what is being said on here.

[Majiball]

This is Kamy.

Some great advice there Paul. I am starting a training regime next week, I am not hugely overweight but do have some excess stomach fat.

I haven't really trained for the last 2 years, this was mainly due to an injury but that has now cleared and am ready to get back to some sort of fitness. I don't eat a lot but what I do eat is all wrong (Breakfast - 3 pieces of toast, cup of tea with biscuits, Lunch - Packet of Crisps, Snickers and Coke Zero, Evening Meal - Varies between all sorts of things), I guess I got away with it in the past because I was very active. So I guess the plan is to completely change my diet and start going out for a run every evening. For someone who has not trained for 2 years what would people advice in terms of the length of time I should be running to begin with?

Are trying to lose your gut? If thats what you eating only then it's hardly a lot

If so don't run in the evening as your plasma will be carb rich (especially if your taking lucozade and the such) and this will inhibit long chain fat up take at the mitochondrial membrane as CPT can't carry it into the mitochondria. if you really want to lose weight, get up, get those shoes on and go jogging (low intensity work is needed) first thing when you body is low in carbs (yes go running before you eat anything) and it will force lypolsis to increase and consequently you'll lose weight and not just be a fit lad with a gut. 30-40 mins 3-4 times a week and you'll be slim kamy again in no time.

[Paul]

This is Kamy.

Some great advice there Paul. I am starting a training regime next week, I am not hugely overweight but do have some excess stomach fat.

I haven't really trained for the last 2 years, this was mainly due to an injury but that has now cleared and am ready to get back to some sort of fitness. I don't eat a lot but what I do eat is all wrong (Breakfast - 3 pieces of toast, cup of tea with biscuits, Lunch - Packet of Crisps, Snickers and Coke Zero, Evening Meal - Varies between all sorts of things), I guess I got away with it in the past because I was very active. So I guess the plan is to completely change my diet and start going out for a run every evening. For someone who has not trained for 2 years what would people advice in terms of the length of time I should be running to begin with?

Kamy, it's clear to me Majiball knows far more than I do so I would pay close attention to what he is saying, though there are odd bits I don't agree with. Also consider my sport is cycling and my limited knowledge is specific to that activity.

With regards to the general diet you have posted, and I don't wish to sound critical, you should change it full stop. For my money there is too much cr@p in there! Sorry. I would change breakfast to cereal or eggs depending on how you feel on the day - as I said my preference is for eggs. Lunch looks like a disaster so change that to salads, home made sandwiches etc - while my eggs boil I knock up a quick salad most days. Evening meal should be home-prepared as far as possible. I feel this is just sound dietary advice. Don't get me wrong I'm quite capable of eating a load of junk as well but do try to avoid it!

I'm interested in what Majiball has to say about fluid intake. As a cyclist this is essential, IMV, as 70-80 or more miles on a bike requires constant fluid intake and nutrition. My fluids are alternated between water and salts-enriched water from a sports powder - every 15 minutes I take a drink, first one water, then 15 minutes later salts etc. If I don't do this I know I'll cramp up towards the end. Most cyclists also take in food on a regular basis, it varies individually. During 5-6 hours on the bike I do this:

Breakfast: two eggs

At setting off: banana

At +/- 90 minutes: flap jack

At lunch (about 3 hours in): beans on toast sometimes + poached egg

Last 2-3 hours - flap jack or banana

Cycling is quite a social sport and the cafe stop is a big part of the ride. If I don't do this I risk bonking, which is getting very shaky, weak and feeling generally awful.

Majiball do you have any observations on this?

[Iceman]

what are the views on Jelly Beans, or those kind of sweets? i noticed at a few drink breaks at cricket matches, that they bring out banana's, chocolate bars and what looks like Jelly Beans or something. Surely they are eating that for a reason, no?

[Paul]

what are the views on Jelly Beans, or those kind of sweets? i noticed at a few drink breaks at cricket matches, that they bring out banana's, chocolate bars and what looks like Jelly Beans or something. Surely they are eating that for a reason, no?

Bananas I understand. I know people who use Jelly babies or jelly beans (two different things in the UK) when riding - pure sugar as far as I know. Chocolate I don't understand from a sporting view but do from a comfort view!! Which may be considered as important.

[Torgeir]

Energy bars, energy gel, magnesium to avoid cramps, chocolate, coke, crackers - all good when I'm biking. Bonking is never nice and it won't happen during a 45 minute run, but a three hour trip on the bike is something else.

I don't drink or eat during a 45 minute run but plenty after. During a 1 1/2 hour football session I'll have maybe between 0,5 and 1L of water while playing, which is barely enough.

I just started taking some Herbalife protein shakes as I don't have time for breakfast due to being a 'late bloomer' It can be taken instead of meals or as a supplement. Might be an idea for you to try as well Icers as you'll avoid uncessary fat intake but still get some vitals in your system.

[Majiball]

what are the views on Jelly Beans, or those kind of sweets? i noticed at a few drink breaks at cricket matches, that they bring out banana's, chocolate bars and what looks like Jelly Beans or something. Surely they are eating that for a reason, no?

they are basically sugar eat too many and you will get increased insulin levels as it tries to store all the glucose (not good). Instead eat a low GI food, rice cakes or some such as this doesn't raise insulin as much.

Eat the sugar crap after you finsih for the best overall results.