Browse by category
You can also browse all questions by category.
Freddy_100
Question:
Losing that last bit of weight??
Hey guys oh and ladies!! ok the thing is i love sports, i play rugby and i do sprints mostly the 100 and 200 m. The thing is my time for the 100 is 11.25 s i think and im 17 years old, but i still have that last layer of fat that i have to lose and i believe if i do i can perform much better! I have tried to lose it but i cant seem to get it right?? Does any1 have some advice for me on what the right types of food are that i need to eat because im already doing a lot of exercises. Thank you
Asked by Freddy_100 - 3 answers - 21 weeks 3 days ago
scousemouse78
Hey there. I love rugby too. which code do you play and which position ?? I used to be a back - a useless one, but a back none the less.
Weigh yourself in kilograms and multiply by 24. This is how many calories you should aim to take in each day.
Now for the boring bit. On your plate have about 60% of the food as carbs - wholemeal pasta/ rice, vegetables etc 25% protein - eggs, oily fish, tinned tuna, chicken or turkey, lentils and nuts, also anything with soya content. the final 15% should be unstaurated fats i.e. anything liquid at room temperature, therefore olive oil, flaxeed oil, sesame seeds, nuts all contain these.
try and eat 4 or 5 times a day (more regular, smaller meals help maintain a constant metabolism and therefore depsite taking in quite a few, you will burn more also.
Submitted 21 weeks 1 day ago by scousemouse78elkynben
According with a PP article, the Fatmax (point for higher fat oxidation) peaks in a range of exercise intensities: between 65-80%HRmax (55-75%VO2max). So you must exercise Fatzones at these intensities.
Submitted 20 weeks 6 days ago by elkynbenThe other important factor is diet. A diet high in carbohydrate will suppress fat oxidation, and a diet low in carbohydrate will result in high fat oxidation rates. Ingesting carbohydrate in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35% or thereabouts. This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation lasting one to two hours.
It has long been established that oxidation becomes increasingly important as exercise progresses. During ultra-endurance exercise, fat oxidation can reach peaks of 1 gram per minute, although fat oxidation may be reduced if carbohydrate is ingested before or during exercise.
Freddy_100
hey thanx man i really think your answer will help !! oh and i play outside centre or wing and i come from south africa so maybe one day i will play for the boks lol so what about you?
Submitted 19 weeks 2 days ago by Freddy_100