Rugby weight loss training

$ausage$

Hey guys,

After spending 2 years on the side lines due to injuries I am getting back into the rugby game.

Problem being I have pied out from my 15.5 stone too id say over 18 stone.

I am going to try to lose the weight doing some training and the sorts but would like your help.

I have ordered a set of scales that will give my BMI etc so I can post weekly updates as to how i am going

I am 6"3' and 25 years old I play lock but also prop. would rather play back row (like every lock!)

Anyway, any tips on what to do (apart from putting the fork down )

was wondering about supplaments etc and also any training tips on shoulders (my injuriy ac and dislocation)

Thanks

Yours in Rugby

1Love

Jonny

Timothy Bryce

Sweat vests and bucket loads of cardio

$ausage$

I take it sweat vests are just like under armor? Yeh think the cardio is a must no one likes it but has to be done!

will be interesting to see my BMI cant see it being to good :P

$ausage$

Was just doing soem reading on sweat vests and they aint cheep. £7 for 8 say. Plus on the mens health Forum people are saying that they just use bin bags as they are just as good and half the price.

Anyone any theroies?

funky penguin

You might get a better response here.

Plus you can use the sub forum as a personal log!

sm.org

$ausage$ wrote: »

Was just doing soem reading on sweat vests and they aint cheep. £7 for 8 say. Plus on the mens health Forum people are saying that they just use bin bags as they are just as good and half the price.

Anyone any theroies?

You must buy some very fancy bin bags!

$ausage$

haha well its no Aldi!!

but there just the same surely its all just plastic over your skin to make you sweat more?

k1challenger

There's a guy who trains clontarf and other smaller clubs, he would be the guy to ask as he's a strength and conditioning coach, capitalpunishment@live.ie

LightningBolt

Jesus ignore the sweat vests, seriously. Check out the fitness forum.

1.Sort out a good diet. Three main meals a day with 3 smaller snacks in between. Have your carbs at breakfast. Leave them out for the rest of the day save for after training when you'll need to replenish your glycogen stores. Protein with every meal - eggs, fish, nuts, meat, chicken. Add in salads, nuts, oils for healthy fats.

2. I presume you're training twice a week pre-season in the next while. Add in 2 weights sessions doing something like squats, bench press and dips one day and deadlift, barbell rows and pull ups the second day. Try to hit 3-4 sets of 10-12 reps.

3.Keep it up for 3-4 months and you should be back in shape.

boredatwork82

Don't worry too much about. I was in the same position although I was always a prop.

Get back and burst your ass in preseason. I lost 2 stone in my first 2 months back, just by going to every session, and even though I was the last man finishing every sprint etc. If you have the time and the commitment you should train yourself on the days you are not doing the team training.

If you decide to stay in the front row, hit the gym, pump iron and then do a 20-30 min cardio session at the end.

If you decide to play 2nd row/backrow just do cardio - (40 + min running, burn fat and get fitter, make sure it is a long run, even if you have to run really slowly, the pace will come eventually.)

Fat loss isn't easy, it is probably the most difficult training you can do in my opinion.

$ausage$

I was in the gym alot when i was 15 stone mainly because I could I worked for my self and had the free time, now i work inc travel a 13 hour day and have no time. I have a small set of weights and a argos best bench so might just try that first and then run the roads.

I think the eating is my problem at the moment that is why i was going to try the hunger supressents.

2nd week of training this week only so died last week but was the only front rower to complete it. As for my posistion it really depends on injuries so think I might train for front row and if im needed in lock the i can fit in but harder to do the opp.

Thanks for all your incourgaging tips really making me want to do it now.

Jonny

$ausage$

Ok so some vital stats.

These are all from my new weight scales. (Bearing in mind I have been sick last 2 days and not been eating but did train last night.

Age: 25
Height 6"03'
Weight St: 17:10.6
Body Fat %: 29.3
Visceral Fat %:13
BMI: 31.2
BMR cal: 2399
Muscle Mass% 38.2
Body Water %: 51.8


Comments welcome

1Love

Four-Percent

Do NOT take Hunger suppressants.The more well known ones such as "cheater's relief" and one other which I can't remember just prevent carbs from being absorbed by your body.You'll be absolutely shattered all day and won't have energy to workout.Then, sooner or later you'll crack and most likely binge.

My advice would be to calculate your required daily calorie intake to maintain your current weight, reduce it by about 250, and consume that amount of calories daily.

IIRC a 500 calorie deficit will be enough each day to lose weight at a good rate. This can all be found at the fitness forum.

thirdmantackle

get a good diet going with proper non processed food cooked properly ie cut out frying.

plenty of meals/snacks during the day with healthy food - nuts, fruits etc

cut out bad habits in relation to eating - the biscuit aisle, junk food, take away etc

get out and do cardio 4/5 times a week

themont85

Maybe try and vary what you do cardio wise. If your in the gym for a 20-30 min row. Then another day a long run. Try swimming another, maybe some cycling. I always varied what I did so it didn't get boring. Some people like just doing running or whatever but I like to vary it, also it works your body in different areas.

tommy57

if your looking to burn bodyfat sprint for 1 minute ,brisk walk for 4 minutes do this 6 times.so total time is 30 minutes this type of cardio you will burn bodyfat perfect after weight training. on your non training days go for a run this will build up your endurance it wont burn bodyfat,you may lose weight but it will mainly be water. the cardio after the weights is perfect because you w,ont be using muscle as fuel but fat.

vms7ply9t6dw4b

$ausage$ wrote: »

Ok so some vital stats.

These are all from my new weight scales. (Bearing in mind I have been sick last 2 days and not been eating but did train last night.

Age: 25
Height 6"03'
Weight St: 17:10.6
Body Fat %: 29.3
Visceral Fat %:13
BMI: 31.2
BMR cal: 2399
Muscle Mass% 38.2
Body Water %: 51.8


Comments welcome

1Love

What did you use to calculate the Muscle Mass and Body Water Percentage?

$ausage$

I used a Salter MiBody USB, it connects up to your pc for a graph of your data. dont know how accurate but its a level at least