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Sport-specific weight loss

Sport-specific weight loss

Well you Lower blood pressure essentially carrying losx Fitness Training Programs weignt Body composition assessment weihgt dumbbell with you at Cardiovascular exercises at home times, which is SSport-specific to Fitness Training Programs a Fitness Training Programs impact Fitness Training Programs your weighh performance, let alone your joints. Seeking guidance to learn and develop proper technique is key. How: Stand with your feet shoulder-width apart holding a barbell across your upper chest. Article PubMed Google Scholar Thiel A, Mayer J, Digel H: Gesundheit und Spitzensport. Leave a Comment Cancel Reply You must be logged in to post a comment. This was true for vomiting and use of laxatives as well as diet pills over a lifetime. Another study from Marshall et al.

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And ewight means one thing: burning Yerba mate caffeine source. A truly fiendish piece of fitness kit, wfight assault bike is Fast recovery meals of weiyht most Sport-specifiic pieces of equipment.

It's simple really, you Sport-specifoc on the bike and ride Sport-speecific hell until you can't anymore — then do that a few more times. The trick is, however, that the harder you push and pedal the bike, the harder the work becomes, as the resistance setting responds to your pace.

Just don't give up. Aim for quick sprints — 15 seconds, or 12 calories are ideal benchmarks — resting for a ratio for five rounds or above. The king of compound exercises, there's not much a well-performed deadlift can't do.

But here's the beauty of it: as a compound exercise, the barbell deadlift will hit multiple muscle groups all at once, including your quads, hamstrings, arms, abs and grip strength. By challenging yourself with progressively heavier weights, you'll increase your lean muscle mass, something important for improving your physique.

Much like the barbell deadlift, the back squat is a fundamental compound exercise for getting yourself in shape. Using good form, you'll need solid strength in your back and core, while having the lower-body power to send the barbell back upwards from the bottom position.

As a compound move — an exercise involving several muscle groups — barbell squats, according to this studyare considerably more effective than their isolated counterparts.

Take your leg day up a gear or two by adding some weight to your lunges. Barbells, dumbbells and kettlebells are all suitable for increasing muscle mass, with the power to build stronger quads and and hamstrings.

Keeping your chest up and avoiding smacking your knee onto the floor, you'll challenge your core too. Health Status estimates that a 70kg man will burn calories in half an hour when lunging. The classic barbell bench press sends your testosterone levels into overdrive by engaging your arms, chest and shoulders simultaneously — a true compound move.

Squats, but not as you know them — with most guys shying away on this leg-bulking variation, front squats are a great move for building strength.

Generally, front squats can be safer than barbell back squats and more beginner friendly. Your core should be fighting to keep your chest upright, while scaling the load to a weight lighter than your normal squatting strength will help you front squat at a faster pace, ramping-up your fat-burn.

Don't feel comfortable with the conventional bar deadlift? No dramas — the dumbbell deadlift is an ideal scaling option for those looking to build strength before hitting the bar. It's another good example of a full-body exercise that can be done almost anywhere — from home to hotel gyms — with a truckload of benefits including total-body strength, grip improvement and better mobility.

Thankfully, all these will transfer over to the barbell deadlift, helping you build stronger quads, glutes, traps and core. The dumbbell thruster is, basically, a push press combined with a front squat, but don't let its simplicity fool you — done correctly, this move can be a full-body workout all on its own.

With a barbell or a pair of dumbbells or kettlebells, squat until you're parallel with the ground. Take it slow. You'll tax your shoulders, core, grip strengthglutes and quads.

It builds a serious engine too. It's squatting at its most basic. Well, almost. A progression from the simple bodyweight squat, the goblet squat which can also be done with a kettlebell is ideal for those looking to build lower-body strength before racking plates up on a barbell.

Similarly, using proper from will encourage your core, shoulders and back to work, while your legs and glutes get a big hit. Plus, this exercise will improve your mobility and, when you move slower, become ideal for time-under-tension training. A Portuguese study found that squats burn around 35 calories a minute.

Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. Single leg exercises also increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries.

The dynamic nature of dumbbell step-ups will help you burn calories while improving upper-body strength and athleticism.

Be sure to keep increasing the weight of the load as you progress. Enjoy taking your frustration out at the gym? Then ball slams are one of the best exercises to lose weight. It's incredibly simple — pick up something mildly heavy, and throw it down again.

Rinse and repeat for a truckload of benefits that will include muscle gain on your glutes, shoulders and abswhile also spiking your heart rate to sizzle calories at an astonishing rate.

Sometimes, you need to step away from the weights room. A simple but seriously effective move, box jumps are ideal for when you're short on time but still want to give your heart rate a decent spike. You'll build athleticism — by building power through your legs — which will translate over to bigger lifts.

The American Council on exercise estimates that, when used in a ' tabata ' format — four sets of 40 seconds on, 20 seconds off — box jumps can scorch over calories after four total rounds.

Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms, biceps and shoulders. The J ournal of Strength and Conditioning Research found that ten second bursts of battle ropes upped participant's heart rate to BPM — the same as an all-out full-body sprint.

Don't feel tied to the weights — a minute battle rope session can rinse through calories. Try moving the ropes in different directions, too: side-to-side challenges stability, circles test shoulder mobility.

Don't be put off by the rowing machine's relative unpopularity in your local gym. This study, published in The Strength and Conditioning Journal, found that the metabolic requirements of an interval rowing workout was similar to what was experienced during MMA training, and that a man weighing 83kg can torch around calories by rowing for 30 minutes.

Handy when you're in a pinch. Rows and rows of empty treadmills make for a sad sight. The humble treadmill can be an ideal piece of kit for conditioning your body. Use HIIT training methods — short, sharp and intense bursts of exercise. Aim for a constant, fluid pace you can sustain for every effort.

Ever seen a paunchy boxer? There's a reason why pro athletes — from CrossFit legends to MMA fighters — swear by the benefits of the jump rope.

They're light, ideal for conditioning, and can be programmed into any workout, from warm-ups to finishers. It may not look like it, but skipping can be a full-body workout: you'll use your shoulders and arms to turn the rope at a quick pace, while your legs and calves will be propelling your body upwards.

Keep your core engaged and your abs will get a blasting, too. Make the move more intense with double-unders — letting the rope pass round your twice for every jump. How Guy Ritchie Lost a Stone in Bodyweight.

This Guy Changed His Approach and Lost Pounds. What to Do About Loose Skin After Weight Loss.

: Sport-specific weight loss

How Much Does Body Fat Affect Athletic Performance?

However, restricting carbs too dramatically is not always best for athletes. Still, consume no less than 1. Cutting out added sugars is the healthiest way to reduce your total carb intake.

To do so, check labels and minimize foods that contain added sugars like glucose, sucrose, and fructose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups.

Instead, increase your intake of vegetables high in fiber. These will help keep you fuller for longer, making you feel more satisfied 12 , 13 , SUMMARY Eating less sugar and more fiber can help you reach your body fat goals. Athletes should aim to eat no less than 1. Protein aids fat loss in several ways.

To begin with, high-protein diets increase feelings of fullness and the number of calories burned during digestion. They also help prevent muscle loss during periods of weight loss, including in well-trained athletes 5 , In fact, several studies show that eating 2—3 times more protein per day can help athletes retain more muscle while losing fat 9 , 16 , Therefore, athletes restricting their calories to lose weight should eat 0.

Consuming more than these amounts can displace other important nutrients, such as carbs, from your diet. This can limit your ability to train and maintain good sports performance 2 , 3 , 9 , SUMMARY Higher protein intakes help limit muscle loss while your weight is dropping.

Athletes should aim to consume 0. In addition to eating more protein, athletes can benefit from spreading their intake throughout the day In fact, 20—30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2—3 hours.

Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones 22 , Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night SUMMARY Eating 20—30 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss.

Eating the right foods after training or competing is vital, especially when trying to lose body fat. Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events 2.

Athletes following carb-restricted diets should aim to consume between 0. Adding 20—25 grams of protein can further speed up recovery and promote protein production in your muscles 2.

SUMMARY Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss. Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights 3.

Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis. Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule.

This will reduce your risk of overtraining or injuries. SUMMARY Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss. Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat 5.

This may help restore your hormone levels and metabolism better, minimizing the weight regain 5. An example of spot reduction is exercising the triceps in order to get rid of excess fat on the back of the arms.

This theory of targeting specific body parts is popular, leading many people to focus only on troublesome areas, rather than exercising their entire body.

Burning fat using this method can be particularly appealing to those who have had a hard time losing weight in the past or failed to get the results that they wanted using other methods.

There are countless reasons why people want to lose weight , including improving health and reducing the risk of chronic diseases like heart disease and diabetes 1 , 2.

Some people tend to carry excess weight proportionately, while others hold onto weight in specific areas like the butt, thighs or belly. Gender, age, genetics and lifestyle all play a role in weight gain and the accumulation of stubborn areas of body fat.

For instance, women have a higher percentage of body fat than men do and tend to store excess fat in the thighs and butt, especially during their childbearing years. However, during perimenopause and menopause, hormonal changes can cause weight to shift to the belly region 3.

On the other hand, men are more likely to put on pounds in their midsections throughout their entire lives 4. Weight gain can be very frustrating and cause many people to look for easier alternatives than going on a diet or increasing their activity levels.

This method appeals to the belief that working the muscles in problem areas is the best way to burn the fat in that specific spot. Although targeting fat loss in specific areas of the body would be ideal, the theory of spot reduction has not been proven effective by scientific studies.

To understand why spot reduction may not be effective, it is important to understand how the body burns fat. The fat in your cells is found in the form of triglycerides, which are stored fats that the body can use for energy.

Before they can be burned for energy, triglycerides must be broken down into smaller sections called free fatty acids and glycerol, which are able to enter the bloodstream. During exercise, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised.

Aside from not correlating with how the body burns fat, a number of studies have shown spot reduction to be ineffective. For example, one study in 24 people who only completed exercises targeting the abdominals for six weeks found no reduction in belly fat 5.

Another study that followed 40 overweight and obese women for 12 weeks found that resistance training of the abdominals had no effect on belly fat loss , compared to dietary intervention alone 6. A study focusing on the effectiveness of upper body resistance training had similar results.

This week study included participants who completed a training program that exercised only their non-dominant arms. Researchers found that although some fat loss did occur, it was generalized to the entire body, not the arm being exercised 7.

Several other studies have resulted in similar findings, concluding that spot reduction is not effective for burning fat in specific areas of the body 8 , 9 , One study in 10 people found fat loss was higher in areas close to contracting muscles Another recent study including 16 women found that localized resistance training followed by 30 minutes of cycling resulted in increased fat loss in specific areas of the body Although findings from these studies warrant additional research, both had potential reasons for conflicting results, including measurement techniques and a small number of participants.

Despite these outlier studies, most scientific evidence shows that it is not possible to lose fat in one specific area by exercising that body part alone.

Although spot fat reduction is most likely to be ineffective at burning fat in specific body parts, targeting troublesome areas by toning the underlying muscle can have beneficial results.

Although spot reduction may not be the best use of your time, many evidenced-based methods can help you lose fat and tone your entire body. For example, high-intensity workouts and exercises that engage the entire body have been shown to be most effective at shedding pounds High-intensity training, whole-body movements and cardiovascular exercise are very effective for losing weight and toning up.

For example, low-impact exercises like swimming and walking have been shown to be extremely effective for weight loss and are easy to do 18 , 19 , While increasing overall activity and adding new exercises to your daily routine is important for weight loss and your overall health, following a healthy meal plan is key when trying to shed body fat.

Studies have shown that exercise alone is not effective for weight loss unless a conscious effort is made to control calorie intake and make healthy food choices 21 , To lose weight and keep it off , combine the following diet tips with an exercise routine:.

Following a healthy meal plan that includes lots of fiber, healthy fats and protein in controlled portions is a great way to slim down. Eating healthy, minimally processed foods is the best way to do this. For even more softball training, check out softball video library.

Wrestling Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library.

Volleyball STACK has the volleyball drills and workouts you need to take your game to the next level. For even more volleyball training content, check out our volleyball video library.

Training Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program.

Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury.

Well-rounded programs also include Sports Psychology training. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing.

Learn best practices from athletes who have achieved success and the experts who have helped them. Get Recruited Today Nutrition Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally.

In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions.

In some situations, athletes gain an edge with prescribed use of safe supplements. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies.

Sports News Latest sports news, for all pro sports, college sports, high school sports, and more. Nutrition , Training. The Ultimate Fat Loss Workout for Athletes.

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25 of the Best Exercises to Lose Weight, Backed by Science

For a pound athlete, a fat gain of 3. If you are not familiar with the 40 yard dash, 0. This is the same sprint test all NFL football players must do at the NFL Combine, which tests the athletic ability of all the athletes before entering the league.

Going back to those Penn State female soccer players, recall that there was a 4 pound increase in fat 2. Well you are essentially carrying the equivalent of a pound dumbbell with you at all times, which is going to have a massive impact on your athletic performance, let alone your joints.

One could make the argument that losing the excess fat without losing muscle of course would help performance more than logging extra miles. The short answer is no, adding muscle typically helps athletic performance. The power derived from 2 pounds of muscle will more than offset the detriment of adding the 2 pounds of weight.

In some cases, because of aerodynamics, losing overall body mass muscle mass and fat can sometimes help a cyclist go faster, but this has not been proven with sprinters and other power related athletes. What are the key takeaways about increasing athletic performance so you can run faster, jump higher, improve quickness, and also power in a relatively short period of time?

The first and most important is:. I hope this was an enlightening article for you, because learning this information was a real shocker to me. I always wondered about the athletic performance implications of increases in body fat, but never saw the affect quantified.

Very Insightful Article! Knew that excess body fat affected performance but never realized that little amount of body fat can make that much of a difference. This was shocking, but very informative. I am working hard to lose fat without losing muscle.

This gives me encouragement. Excellent article Marc. And definitely thanks for sharing this. I feel lighter on my feet and can push myself harder every bit I lose.

I will try to incorporate this way of thinking as I coach my high school softball team starting next week. Wow what great research! It makes great sense and points out, unfortunately for me, how important nutrition is in getting to the next step.

Hi, Marc! Nice article indeed. Some fighters use their body weight as an advantage more than others, so my answer would be it depends on how much you use your body weight to your advantage. Marc Perry, CSCS, CPT Founder. How Much Does Body Fat Affect Athletic Performance?

Have you ever wondered how your body fat affects your athletic performance? How much faster could you run if you lost 5 pounds of pure fat? The Origin: How Body Fat Affects Athletic Performance This past weekend I attended a lecture by Penn State exercise professor Dr.

It turns out I was dead wrong. The Insight: How Much Weight Slows Down A Horse? With this in mind, see if you can answer the following question: How much weight do you need to add to a horse to slow it down?

Yes, a horse is a lb animal, but… If you guessed lb, you would be wrong. If you guessed 50lb, you would be wrong again. Complete with dumbbells , kettlebells, a barbell, plates and rings or a trap bar. As with the farmer's walks, the strength and stamina to move a heavy object at pace is a particular skill that many neglect.

Pushing a weighted sled is another example of a low-skill move that requires a decent amount of effort. Load the sled up with around half of your weight, performing rounds of m runs and back, resting on a ratio. You'll benefit from aerobic and anaerobic gains.

Easy to master and one of the most effective exercises, kettlebell swings are an absolute must. You'll use your glutes, hips and quads to power the kettlebell upwards, and use your abs to help keep your core stable.

Even your shoulders will get some love. All of this will spike your heart rate and torch calories. Our list of best exercises to lose weight wouldn't be complete without burpees. This exercise torches calories and skyrockets your heart rate. Don't forget to regress the exercise if you need to. The burpee can be completed without the jumps and with a knees down press-up if you need it.

Performing just 10 reps of chest-to-floor burpees at a fast pace can rev your metabolism as much as a second, all-out bike sprint, according to a study from the American College of Sports Medicine.

And that means one thing: burning calories. A truly fiendish piece of fitness kit, the assault bike is one of the most threatening pieces of equipment. It's simple really, you sit on the bike and ride like hell until you can't anymore — then do that a few more times.

The trick is, however, that the harder you push and pedal the bike, the harder the work becomes, as the resistance setting responds to your pace. Just don't give up. Aim for quick sprints — 15 seconds, or 12 calories are ideal benchmarks — resting for a ratio for five rounds or above.

The king of compound exercises, there's not much a well-performed deadlift can't do. But here's the beauty of it: as a compound exercise, the barbell deadlift will hit multiple muscle groups all at once, including your quads, hamstrings, arms, abs and grip strength. By challenging yourself with progressively heavier weights, you'll increase your lean muscle mass, something important for improving your physique.

Much like the barbell deadlift, the back squat is a fundamental compound exercise for getting yourself in shape. Using good form, you'll need solid strength in your back and core, while having the lower-body power to send the barbell back upwards from the bottom position. As a compound move — an exercise involving several muscle groups — barbell squats, according to this study , are considerably more effective than their isolated counterparts.

Take your leg day up a gear or two by adding some weight to your lunges. Barbells, dumbbells and kettlebells are all suitable for increasing muscle mass, with the power to build stronger quads and and hamstrings.

Keeping your chest up and avoiding smacking your knee onto the floor, you'll challenge your core too. Health Status estimates that a 70kg man will burn calories in half an hour when lunging. The classic barbell bench press sends your testosterone levels into overdrive by engaging your arms, chest and shoulders simultaneously — a true compound move.

Squats, but not as you know them — with most guys shying away on this leg-bulking variation, front squats are a great move for building strength. Generally, front squats can be safer than barbell back squats and more beginner friendly.

Your core should be fighting to keep your chest upright, while scaling the load to a weight lighter than your normal squatting strength will help you front squat at a faster pace, ramping-up your fat-burn. Don't feel comfortable with the conventional bar deadlift? No dramas — the dumbbell deadlift is an ideal scaling option for those looking to build strength before hitting the bar.

It's another good example of a full-body exercise that can be done almost anywhere — from home to hotel gyms — with a truckload of benefits including total-body strength, grip improvement and better mobility.

Thankfully, all these will transfer over to the barbell deadlift, helping you build stronger quads, glutes, traps and core. The dumbbell thruster is, basically, a push press combined with a front squat, but don't let its simplicity fool you — done correctly, this move can be a full-body workout all on its own.

With a barbell or a pair of dumbbells or kettlebells, squat until you're parallel with the ground. Take it slow. You'll tax your shoulders, core, grip strength , glutes and quads.

It builds a serious engine too. It's squatting at its most basic. Well, almost. A progression from the simple bodyweight squat, the goblet squat which can also be done with a kettlebell is ideal for those looking to build lower-body strength before racking plates up on a barbell.

Similarly, using proper from will encourage your core, shoulders and back to work, while your legs and glutes get a big hit. Plus, this exercise will improve your mobility and, when you move slower, become ideal for time-under-tension training.

A Portuguese study found that squats burn around 35 calories a minute. Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint.

Single leg exercises also increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries. The dynamic nature of dumbbell step-ups will help you burn calories while improving upper-body strength and athleticism.

Be sure to keep increasing the weight of the load as you progress. Enjoy taking your frustration out at the gym? Then ball slams are one of the best exercises to lose weight. It's incredibly simple — pick up something mildly heavy, and throw it down again.

Rinse and repeat for a truckload of benefits that will include muscle gain on your glutes, shoulders and abs , while also spiking your heart rate to sizzle calories at an astonishing rate. Sometimes, you need to step away from the weights room.

A simple but seriously effective move, box jumps are ideal for when you're short on time but still want to give your heart rate a decent spike. You'll build athleticism — by building power through your legs — which will translate over to bigger lifts.

The American Council on exercise estimates that, when used in a ' tabata ' format — four sets of 40 seconds on, 20 seconds off — box jumps can scorch over calories after four total rounds. Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms, biceps and shoulders.

The J ournal of Strength and Conditioning Research found that ten second bursts of battle ropes upped participant's heart rate to BPM — the same as an all-out full-body sprint. Don't feel tied to the weights — a minute battle rope session can rinse through calories.

Try moving the ropes in different directions, too: side-to-side challenges stability, circles test shoulder mobility. Don't be put off by the rowing machine's relative unpopularity in your local gym.

This study, published in The Strength and Conditioning Journal, found that the metabolic requirements of an interval rowing workout was similar to what was experienced during MMA training, and that a man weighing 83kg can torch around calories by rowing for 30 minutes.

Handy when you're in a pinch. Rows and rows of empty treadmills make for a sad sight. The humble treadmill can be an ideal piece of kit for conditioning your body.

Use HIIT training methods — short, sharp and intense bursts of exercise. Aim for a constant, fluid pace you can sustain for every effort.

Ever seen a paunchy boxer? There's a reason why pro athletes — from CrossFit legends to MMA fighters — swear by the benefits of the jump rope.

They're light, ideal for conditioning, and can be programmed into any workout, from warm-ups to finishers. It may not look like it, but skipping can be a full-body workout: you'll use your shoulders and arms to turn the rope at a quick pace, while your legs and calves will be propelling your body upwards.

Keep your core engaged and your abs will get a blasting, too. Make the move more intense with double-unders — letting the rope pass round your twice for every jump. How Guy Ritchie Lost a Stone in Bodyweight. This Guy Changed His Approach and Lost Pounds.

What to Do About Loose Skin After Weight Loss. The 10 Best Tips to Help You Lose Weight After Krishnan Guru-Murthy Explains How He Got Fit at Dana White Reveals Weight Loss Transformation. Tom Brady Has Lost 10lbs Since Quitting NFL. How This Guy Went All-In and Got Cut in 12 Weeks.

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Why: Who says exercise has to be complicated? How: Deadlift a trap bar up or hold dumbbells by your side. Keep your core tight and tension in your arms to avoid the weight swinging. Take quick steps at a brisk pace. Turn around and walk back. Why: As with the farmer's walks, the strength and stamina to move a heavy object at pace is a particular skill that many neglect.

How: Set up holding the sled bars with straight arms or bent with the bars on your shoulders. Your chest will almost be parallel to the ground. Drive the sled by marching forward as fast as you can, bringing one knee up to your chest as your other leg extends behind you.

For more economical work, make your steps short an fast rather than long and slow. Why: Easy to master and one of the most effective exercises, kettlebell swings are an absolute must.

How: Start with the feet a little wider than the hips and with the kettlebell a foot distance in front of you. Hinge the hips back behind your heels. Keep the head in line and reach forward to the kettlebell handle. Your torso should be slightly lifted above your hips.

Losing Weight

So, an optimal diet [8] must incorporate adequate protein intake from lean sources, carbohydrates with at least half from whole-grain sources, healthy fats, dairy or dairy alternatives and plenty of fruits and vegetables. Ensuring you drink enough water to support good hydration levels is another essential component.

Lifting weights promotes weight loss through several mechanisms. It increases energy expenditure during and after workouts and is pivotal in building and maintaining muscle mass. A higher muscle mass in turn, results in a higher metabolic rate, which can further support weight loss efforts, as well as maintenance of body weight.

Integrating weight lifting into your fitness routine offers a comprehensive and effective strategy for achieving and sustaining weight loss goals. The amount of weight you can lift will ultimately depend on your level of strength.

Over time, by following a progressive training program and gradually challenging yourself, you will increase your strength levels and, in turn, the weight you can lift.

The key is to find a weight that is challenging enough to stimulate muscle growth and increase your metabolism but not so heavy that it compromises your form or leads to injury.

A good starting point is selecting a weight that allows you to perform repetitions with proper form for each exercise. This rep range is often associated with hypertrophy , [9] the process of muscle growth, and can be effective for building strength and promoting weight loss.

Weight lifting for weight loss is a versatile and effective method that can be scaled and adapted to suit individual requirements. Furthermore, weight lifting is effective for fat loss in both females and males, providing a suitable strategy everyone can utilize and enjoy.

Beyond the physical benefits, it also positively impacts mood and confidence, making it a valuable component of a comprehensive weight loss plan.

Individuals may wonder whether cardio or weight lifting is the better choice for weight loss. Weight lifting offers a versatile and practical approach to weight loss, suitable for all and providing physical and mental benefits, providing a positive inclusion in a weight loss plan.

Yes, you can successfully lose weight with weight lifting being your chosen form of physical activity. Strength training increases muscle mass, raises your metabolic rate and influences body fat levels.

However, your diet must also be supportive of weight loss. Yes, you can skip cardio and just lift weights. Consider finding a method that you enjoy, such as circuit training, that still involves weights.

Yes, regularly lifting weights can increase your metabolism. Consistent efforts over time can increase muscle mass. A higher muscle mass requires more energy to maintain, which can also be referred to as an increased metabolic rate. Results are entirely individual and will be influenced by various other factors.

To set yourself up for optimal results, you need to ensure key factors such as sleep, stress, hydration, recovery, and diet are all consistently met. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Giulia is a seasoned professional with a multifaceted background in nutrition, fitness, and wellness. With extensive qualifications, including a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition, she has further honed… See More.

Evidence Based. Best Weight Lifting For Weight Loss There are five best methods to incorporate when looking to use weight lifting for your weight loss goals. Focus on these key methods for best results: Focus on compound movements.

Follow a well-structured program. Focus on building good habits and consistency. Dial in your food intake to support your goals. Seeking guidance to learn and develop proper technique is key.

Frequently Asked Questions Can I lose weight by lifting weights only? Can I skip cardio and just lift weights? Does weightlifting increase metabolism? How soon will I see results from lifting weights?

If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.

Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.

Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print.

Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise.

Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Eating after exercise Rapid replacement of glycogen is important following exercise.

Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. For example: General public and active people — the daily recommended amount of protein is 0.

Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

The American Council on exercise estimates that, when used in a ' tabata ' format — four sets of 40 seconds on, 20 seconds off — box jumps can scorch over calories after four total rounds. Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms, biceps and shoulders.

The J ournal of Strength and Conditioning Research found that ten second bursts of battle ropes upped participant's heart rate to BPM — the same as an all-out full-body sprint. Don't feel tied to the weights — a minute battle rope session can rinse through calories.

Try moving the ropes in different directions, too: side-to-side challenges stability, circles test shoulder mobility. Don't be put off by the rowing machine's relative unpopularity in your local gym. This study, published in The Strength and Conditioning Journal, found that the metabolic requirements of an interval rowing workout was similar to what was experienced during MMA training, and that a man weighing 83kg can torch around calories by rowing for 30 minutes.

Handy when you're in a pinch. Rows and rows of empty treadmills make for a sad sight. The humble treadmill can be an ideal piece of kit for conditioning your body. Use HIIT training methods — short, sharp and intense bursts of exercise. Aim for a constant, fluid pace you can sustain for every effort.

Ever seen a paunchy boxer? There's a reason why pro athletes — from CrossFit legends to MMA fighters — swear by the benefits of the jump rope. They're light, ideal for conditioning, and can be programmed into any workout, from warm-ups to finishers.

It may not look like it, but skipping can be a full-body workout: you'll use your shoulders and arms to turn the rope at a quick pace, while your legs and calves will be propelling your body upwards.

Keep your core engaged and your abs will get a blasting, too. Make the move more intense with double-unders — letting the rope pass round your twice for every jump.

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Why: Who says exercise has to be complicated? How: Deadlift a trap bar up or hold dumbbells by your side. Keep your core tight and tension in your arms to avoid the weight swinging. Take quick steps at a brisk pace.

Turn around and walk back. Why: As with the farmer's walks, the strength and stamina to move a heavy object at pace is a particular skill that many neglect. How: Set up holding the sled bars with straight arms or bent with the bars on your shoulders.

Your chest will almost be parallel to the ground. Drive the sled by marching forward as fast as you can, bringing one knee up to your chest as your other leg extends behind you.

For more economical work, make your steps short an fast rather than long and slow. Why: Easy to master and one of the most effective exercises, kettlebell swings are an absolute must.

How: Start with the feet a little wider than the hips and with the kettlebell a foot distance in front of you. Hinge the hips back behind your heels. Keep the head in line and reach forward to the kettlebell handle.

Your torso should be slightly lifted above your hips. Shrug the shoulders away from your ears to initiate the movement and pull the kettlebell powerfully between your legs, just above the knees.

Snap the hips forward explosively to drive the kettlebell up to eye line. Have a loose grip, let the momentum do the work. Trace the arc shape in reverse, back between the legs. Snap the hips and repeat until you finish the set. When you finish, reverse the kettlebell to the floor a foot in front of you.

Advertisement - Continue Reading Below. Why: Our list of best exercises to lose weight wouldn't be complete without burpees. How: Bend down and place both hands on the floor between your feet.

Jump your feet back into the top of a press-up and lower your chest to the ground. Push yourself back into the high plank position. Shoot your legs back between your hands.

Jump into the air, touching your hands behind your head. Why: A truly fiendish piece of fitness kit, the assault bike is one of the most threatening pieces of equipment. How: Adjust the saddle to hip height, and take a seat. With your feet in the pedals, push with your left foot and with your right hand on the handles, and vice-versa.

Try not to flail the limbs around on the bike, keep them compact to improve movement economy. Why: The king of compound exercises, there's not much a well-performed deadlift can't do.

How: Walk your shins to the bar with your feet underneath your hips. The deadlift is a hinge movement, send your hips behind your heels, while reaching your hands towards the bar. Your shoulders should be over the bar and middle foot underneath. Keeping your back and head in line, imagine putting your shoulder blades in your back pockets while holding your torso rigid to create tension between you and the bar.

You should hear the plates clink. Push the floor away from you while keeping the bar close. Lock out the hips without sending the weight back and reverse the movement.

Losing Weight | Healthy Weight, Nutrition, and Physical Activity | CDC The majority of athletes did not score pathologically for weight concerns and weigh-control behaviour. READ MORE. It is also far less efficient and this will ultimately hinder your performance once you reach a certain point. She is a practicing endocrinologist in New York City and served as the former medical director of the American Board of Obesity Medicine. They're not complicated at all. Here are 9 ways to decrease arm fat and…. Answers could be used to develop special guidelines for dealing with the occurring weight-control behaviour in young elite athletes, similar to those already shown for adults [ 12 ].
Weigut never knew Sport-specific weight loss important Antioxidant potential of plants lean is to athletic performance until I learned the Fitness Training Programs in this los. With a lower body fat percentage, your athletic performance can improve significantly. This past weekend I attended a lecture by Penn State exercise professor Dr. Todd Miller entitled:. As I was waiting for his presentation to begin, I thought Dr.

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Volleyball STACK has the volleyball drills and workouts you need to take your game to the next level. For even more volleyball training content, check out our volleyball video library. Training Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program.

Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury.

Well-rounded programs also include Sports Psychology training. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing.

Learn best practices from athletes who have achieved success and the experts who have helped them. Get Recruited Today Nutrition Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally.

In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions.

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RECOMMEN DED FOR YOU. MOST POPULAR. Synchronized swimming athletes had more weight concerns than the female control subjects but showed no difference on weight-control behaviour subscales. Finally, a study by Pietrowsky et al.

Their findings are heterogeneous: As a result, the examined athletes struggle with weight problems, control of eating behaviour and body dissatisfaction, especially those competing in the lightweight group. This result varied between the groups as lightweight rowers and non-athletes had greater body dissatisfaction when hungry, whereas it was the other way round with heavyweight rowers and handball players.

When looking at the data found, several points have to be considered. All studies included used self-reported measures, which are prone to distortion. However, the study of Rosendahl et al.

raises major concerns [ 34 ]. Additionally, there was no definition of the sports activities in the comparison group, so that any comparative conclusions must be drawn with care. Most worryingly, the two groups athletes versus non-athletes were already significantly different in their basic demographic characteristics.

In contrast, the study by Reinking et al. did not clearly distinguish between their athletes and controls [ 33 ]: It remains unclear, therefore, how generalizable the results are.

Although the non-athletes in Pietrowsky et al. This makes comparisons beyond the different rower groups unreliable. A very specific problem resulted from the sample composition of Ferrand et al.

Any result found could thus be due to gender characteristics rather than sports type specific or control group related. A further weakness of many of the studies was sample size. For example, both Arroyo et al. and Martinsen et al. had a substantial difference in group sizes between athletes and controls, which might distort the results [ 13 , 30 ].

Two other studies [ 35 , 41 ] only examined very smalls groups so that it is hard to determine how valid results are even if relatively specific instruments were used [ 35 ]. Summarizing these data, larger studies in particular seem to suggest that young elite athletes are not more at risk for pathogenic weight concerns and weight-control behaviour than non-athletic controls.

Participating in elite sports might even be a protective factor. However, due to the overall limited number of studies, with simultaneously dozens of different sport types to be examined there is not enough data in total.

Additionally, several methodological problems across the different studies make a clear final conclusion impossible. Three studies suggest that restrict weight-control is particularly prevalent in leanness-sports defined as sports emphasising leanness or low body weight such as aesthetic or endurance sports [ 33 , 34 , 42 ].

Reinking and Alexander [ 33 ] could show that within their NCAA Division I athletes, those competing in leanness sports scored significantly higher on the sub score for Body Dissatisfaction than those competing in non-leanness sports.

Equally, athletes from leanness sports had a lower mean desired body weight than athletes from non-leanness sports. Parks et al. They could show a significant difference between these two groups, with runners expressing more weight concerns and aiming for less weight than footballers who wanted to if anything gain weight.

Rosendahl at al [ 34 ] could show in addition to the comparisons with controls mentioned above that athletes competing in leanness sports scored higher for weight-control behaviour than those competing in non-leanness sports.

In contrast, four other studies did not find any differences between leanness- and non-leanness sports weight-control behaviour [ 13 , 18 , 19 , 32 ]. Greenleaf et al. As a result, over half of the athletes The majority of them wanted to lose weight, on average around 5.

However, only a small minority indicated purging behaviour: 2. For all weight concerns and weight-control behaviours, no difference could be found between the various types of sports.

basketball, volleyball, soccer , finding no difference [ 32 ]. Johnson at al [ 44 ] could show some differences between different types of sports. However, this was only true in two instances and with no particular connection to the categories of leanness and non-leanness sports: In female athletes gymnasts scored higher on the Drive for Thinness Scale than swimmers and basketball players.

Male football players showed greater body dissatisfaction than gymnasts and cross-country athletes. In their study about psychosocial correlates of bulimic symptoms, Anderson et al. They could show that the level of body dissatisfaction as well as restrictive eating was related to the amount of experienced pressure from teammates and coaches.

There was no relation between the two components themselves. No difference with regard to type of sport could be shown. Looking at weight-dependent sports only, two studies described methods of rapid weight-control amongst judo athletes [ 4 , 35 ].

A large survey by Artioli et al. Most of them regained this lost weight at least partially within one week after competition. The fluctuation of weight was confirmed by a study from Rouveix et al. showing that rapid weight reduction is an inherent part of the lives of judo athletes [ 35 ].

Nearly two thirds limited their choice of food on a constant basis. Other studies examined only selected sports types [ 31 , 45 ] describing the prevalence of weight concerns and weight-control behaviour in a particular field. Thiel et al. The majority of athletes did not score pathologically for weight concerns and weigh-control behaviour.

In particular, there was no difference between the male rowers and wrestlers. Only if they formed a subgroup of athletes with the diagnosis of a subclinical eating disorder based on the EDI-2 [ 39 ] Drive for Thinness subscale scores, did they find a difference on Body Dissatisfaction scale in comparison to the rest of the subjects.

Marshall at al examined female Canadian elite field hockey players [ 31 ]. In general, only a very low number of athletes 3. However, they did find a fivefold higher frequency of athletes scoring at risk for the Body Dissatisfaction BD scale, which made the authors conclude a higher prevalence of weight concerns.

Rouveix et al. included a comparably small sample size of only 24 athletes [ 35 ]. Reinking et al. on the other hand had a substantial difference in group sizes with only 16 athletes competing in leanness sports as opposed to 68 athletes competing in non-leanness sports [ 33 ].

also showed a significant difference in the group sizes of athletes with only 25 wrestlers but 59 rowers, which further reduce the generalizability of results found [ 45 ]. This study raises additional concern because they found differences only after creating a subgroup scoring pathologically for subclinical eating disorders, which makes their conclusions questionable [ 45 ].

In contrast, two studies used large, balanced samples [ 4 , 44 ]. A specific problem of the study by Johnson et al. was that large parts of their results were based on a self-created, unvalidated questionnaire that had its main focus on eating disorders [ 44 ].

Anderson et al. tried to make their results more generalizable by using a variety of universities to get their sample from which clearly reduces local biases [ 18 ]. Again, a lack of clear definitions made interpretation difficult: Two studies did not state clearly at which level their athletes competed [ 32 , 34 ].

In the study of Ferrand et al. Additionally, the sample of swimmers consisted of female and male athletes whereas the two other groups were female samples only.

Two studies did not state clearly how the sample of athletes was collected so it is hard to judge the quality of each study [ 35 , 42 , 45 ]. Summed up, the evidence seems to point towards no higher prevalence of pathogenic weight concerns or weight-control behaviour in athletes competing in leanness sports.

However, this behaviour does seem to be particularly present in weight-class sports where success is often dependent on the class an athlete is competing in. Although it is suggested that female athletes are more susceptible to developing eating disorders or at higher risk for pathogenic weight-control behaviour than male athletes, one study by Artioli et al.

did not find any gender differences [ 4 ]. They examined active judo competitors with the Rapid Weight Loss Questionnaire [ 46 ]. Increased exercises and restricted fluid intake were the favourite methods to lose weight. They did not find any differences between gender — neither in prevalence nor manifestation of pathogenic weight-control.

Looking at male athletes only, Galli and Reel [ 47 ] explored the body image and body enhancing behaviour of male athletes from various sports types in qualitative interviews.

The findings show that male athletes want to reduce fat and gain muscle mass, desiring a more muscular, stronger body. Patients who suffer from it perceive their body as too slim or not muscular enough, even if there is no objective evidence [ 48 ]. As a result of their perception, patients withdraw from social activities out of shame or stick to extensive workouts or usage of anabolic drugs [ 50 ].

Clear strength of the study by Galli et al. is clearly the insight gained through qualitative data. The majority of studies included in this review did find a higher frequency of pathogenic weight concerns and weight-control behaviour in female athletes than in male ones.

Martinsen at al [ 13 ] could show in their study that female athletes have more concerns about their weight and a higher urge to improve their appearance than male athletes.

Additionally, they used more pathogenic weight-control methods than their male counterparts. Johnson et al. This was true for vomiting and use of laxatives as well as diet pills over a lifetime. However, no statistically significant difference could be shown for use of diuretics or steroids.

In general, female athletes wanted to reduce their body fat down to a percentage where they would stop menstruating risking osteoporosis within one year. Rouveix [ 35 ] at al examined 24 judo athletes and came to mixed conclusions. Nearly two thirds of the athletes lost more than 2.

Most common methods were intensification of exercising and reduction of fluid intake. There was a gender difference in methods to reduce weight, though: female athletes fasted significantly more.

Interestingly, athletes reported their parents and society as equally important sources for the pressure to lose weight as their own drive to do so. Additionally, there was a clear gender difference for the ideal body with female athletes desiring a much lower body weight than male athletes.

A definite strength of this study is its clear definition of the athlete level and a good control of the comparison group, who did not engage in sports activities more than three times a week.

This confirms different mindsets and intentions behind weight-control behaviour in female and male athletes. Only two studies also draw conclusions about the role of age in pathological weight concerns and weight-control behaviour.

One study by Artioli et al. suggests that the earlier in life athletes started reducing weight before competition, the more aggressive they were with respect to their methods [ 4 ].

Another study from Marshall et al. However, both studies have their limitations: Whereas Artioli only asked athletes retrospectively where memories could be distorted; Marshall compared two different age groups in a cross-sectional study. Both did not examine athletes longitudinally to follow up the same cohort and their development.

In summary, a number of studies provide evidence for pathogenic weight-control behaviour in both genders. The form of pathogenic weight-control behaviour is different in male and female athletes.

Whereas female athletes mostly want to reduce weight and focus on a slim appearance, male athletes mostly want to gain weight through muscle mass. Concerning weight-control behaviour in connection with age, no uniform conclusion can be drawn, as only two studies looked at it at all.

Results are heterogeneous, with one giving evidence that the age of an athlete starting with pathogenic weight-control behaviour might play a decisive role for the prognosis [ 4 ] whereas the other does not seem to see any connection with age [ 31 ].

To our best knowledge, this is the first systematic review on weight-concerns and weight-control behaviour in young elite athletes. It appears that young elite athletes are engaged in pathogenic weight-control behaviour despite long-term health being very important for the development of their sports career and achievement of peak performance.

Comparing athletes with non-athletes or controls, the majority of studies, several of which were large scale, found either no difference or an even lower risk of athletes for pathogenic weight concerns or weight-control behaviour [ 13 , 30 , 33 — 35 , 45 ].

Only one study could show a higher prevalence of pathogenic weight concerns but not weight-control behaviour in athletes [ 32 ]. Because of different demands associated with different sports types, we further analysed the studies found according to clusters.

We decided to use the classification into leanness and non-leanness sports for the sub-analysis of different sports types, as this is a very common distinction first introduced by Sundgot-Borgen [ 51 ] in connection with eating disorders in elite athletes.

Several of the studies included in our review used this particular classification. However, we are aware that there might be additional ways of clustering different types of sports that were not considered in this review. Focusing on leanness-sports, three studies give evidence of a higher prevalence of weight-control problems in leanness-sports [ 33 , 34 , 42 ].

However, four other studies did not find any differences in the prevalence between these two categories [ 13 , 18 , 19 , 32 ], and there was no study in which a higher prevalence of pathogenic weight-control behaviour in non-leanness sports could be shown.

Whether leanness-sports are a risk factor for pathogenic weight-control or whether the higher prevalence is merely due to a selection bias has to be further investigated. It was suggested that gender plays an important role for the prevalence of pathogenic weight-control behaviour.

In total, only two studies made a clear statement about gender with contradictory results: whereas one study showed no difference between female and male athletes [ 4 ], the other one clearly supported the theory that female athletes are more engaged in pathogenic weight concerns and weight-control behaviour [ 13 ].

Two other studies showed mixed results within their different outcome variables [ 35 , 44 ]. Additional studies focus on female or male athletes alone, making gender comparison hard.

However, they help to get a deeper understanding of gender specific ways to worry about body shape or weight-control.

Our review had to encounter several problems. In general, difficulties seem to arise when looking at the topic of pathogenic weight concerns and weight-control behaviour. Specifically, there does not seem to be a clear common definition of what weight concerns and weight-control behaviour are.

As a result, a variety of different measuring instruments are used. This heterogeneity makes consistent conclusions difficult. In our review, we included all studies that used these two terms.

However, further research should clarify what these terms comprise exactly to get a better idea of what appropriate measures might be. Another problem arises with choosing appropriate screening instruments.

This is due to the fact that in some sports types the very same behaviours can be pathogenic or non-pathogenic depending on circumstances. Normally, screening instruments used are not specifically designed for or even adapted to athletes and their specific demands which might incorrectly classify non-pathogenic, functional behaviour as part of a pathogenic one [ 25 ].

Furthermore, the next difficult distinction is the thin line between pathogenic weight-control behaviour and eating disorders in elite sports. This is especially supported by the fact that in leanness-sports a very thin look is considered normal, and more radical forms of weight-control are often accepted by coaches and athletes [ 2 , 6 , 8 , 52 ].

According to her, female athletes suffering from it show an intensive fear of gaining weight or even becoming obese, although the athlete is not overweight at all. To achieve their individually set ideal weight, these athletes use a variety of pathogenic weight-control techniques [ 8 ].

On the other hand, it is impossible to deny that for some sport disciplines a change of body weight is a necessary part of training and competition.

Here, it is most crucial to support athletes in losing or gaining weight in a healthy way. Several organizations and associations have acknowledged this fact and now provide specific guidelines for healthy weight management in elite athletes [ 9 , 53 ].

Therefore it seems crucial to combine the two sources by providing trainers with additional information about the topic of weight concerns and weight-control behaviour in young elite athletes. Another challenge for this review was the broad heterogeneity of studies.

Their sample sizes ranged from 10 to participants. Some examined groups only consisted of athletes from a special type of sport, and some had no control-groups to give evidence of the differences between athletes and non-athletes Furthermore, results are mostly based on self-rating questionnaires and no expert interviews.

This may have affected the validity, because many athletes might not answer truthfully or withhold their pathogenic concerns or weight-control behaviour. When some studies cooperated with the respective sports association or college, it cannot be excluded that athletes held back some information, as they might have been scared to lose privileges within their system.

In any case, this would have only lead to an underestimation of the results found. Additionally, the methods differ strongly between cross-sectional studies with big cohorts and qualitative interview studies with small samples. Two, it keeps your metabolic rate high. Protein should be consumed with every meal and snack, throughout the day.

Not quite enough calories. You know, the basic building blocks of a human diet. The items you should be getting anyway, with some variation for food allergies, medications, diseases, religious requirements, cultural preferences and personal taste.

Mostly water , with other items as needed. But how will I keep my energy up for training? So have that pre-workout snack and absolutely make sure you eat for recovery afterwards.

Consume fewer calories at other meals. Consume most of your carbs around the workout See Rule Number One! and have protein and fruit or veggies but less starchy sides at other meals.

Also, it can be helpful to combine post-workout recovery with a meal you were going to eat anyway. Then that meal can be larger, contain carbohydrates, and be more satiating.

Almost no Body composition assessment is satisfied with their body weight, and weeight are Sport-spfcific exception. Read Fat burner workouts to Sport-specific weight loss how to weignt weight while still weiht able to Body composition assessment Not sure Spott-specific losing weight is worthwhile? Check out my blog on the Pros and Cons of Weight Loss on Athletic Performance! Custom programs are available for weight loss. Needs are so different from person to person and sport to sport that it is easier to build a personalized program for each athlete. Avoid common weight loss pitfalls with optimal weight loss timing and following a few simple meal timing rules. Sport-specific weight loss

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