BODY COMPOSITION – FUELED BY OBSESSION

BODY COMPOSITION

LOSE BODY FAT

4 PLACES TO START

1- AIM TO BE IN A SLIGHT CALORIC DEFICIT

BURN SLIGHTLY MORE CALORIES THAN YOU CONSUME EACH DAY

THIS CAN BE ACCOMPLISHED THROUGH A COMBINATION OF MOVING MORE (BURNING CALORIES) AND EATING LESS (CONSUMING CALORIES)

2- GENERAL RECOMMENDATION OF CONSUMING 1 GRAM OF PROTEIN PER POUND OF LEAN BODY MASS EACH DAY

3- MANAGE STRESSES PLACED ON BODY (PHYSICAL AND MENTAL)

4- FOCUS ON QUANTITY AND QUALITY OF SLEEP

3 WAYS TO BURN MORE CALORIES

1- INCREASE LOW STRESS MOVEMENT (WALKING, LIGHT SWIMMING...)

2- INCREASE SPORT WORKLOAD (PRACTICES, SKILLS WORK, SCRIMMAGES...)

3- INCREASE RUNNING INTENSITY/VOLUME (SPEED OR CONDITIONING WORK DEPENDING ON GOALS)

5 COMMON FAT LOSS MISTAKES

1- CUTTING CALORIES TOO LOW
(CALORIES ARE WHAT PROVIDE US WITH ENERGY AND HELP ALLOW US TO RECOVER FROM OUR WORKOUTS)

2- DROPPING CALORIES TOO QUICKLY
(AIM TO MAKE SMALL ADJUSTMENTS OVER TIME LOSING NO MORE THAN 2 LBS PER WEEK.
THIS HELPS KEEP RISK OF INJURY LOWER AND LIMIT ANY POTENTIAL PERFORMANCE DECREMENTS)

3-TRYING TO "RUN OFF THE CALORIES"
KEEP THE TRAINING FOCUS ON YOUR ATHLETIC GOALS
(IF SPEED IS A FOCUS POINT FOR YOU,
I WOULD INCREASE WALKING AND CONTINUE TO LIFT AND FOCUS ON SPEED WORK INSTEAD OF USING LONGER JOGS/RUNS TO LOSE BODY FAT)

4-NOT TRACKING FOOD
TRACKING CALORIES AND PROTEIN IS THE BEST WAY TO MAKE SURE YOU ARE BEING CONSISTENT WITH YOUR NUTRITION.
IF YOU DON'T TRACK, I WOULD AIM TO EAT AROUND THE SAME THING EVERY DAY (FOR CONSISTENCY) .
DRINKS, OILS YOU COOK WITH, SAUCES... ALL SHOULD BE TRACKED.

5- NOT BEING CONSISTENT OVER TIME
1 BAD DAY OF EATING CAN SET BACK YOUR PROGRESS FOR THE WEEK

BUILD MUSCLE

PROGRESSIVELY STRESS THE BODY
(PRIMARILY THROUGH INCREASING TOTAL TIME UNDER TENSION)

AIM TO BE IN A SLIGHT CALORIC SURPLUS
(CONSUMING SLIGHTLY MORE CALORIES THAN YOU BURN DAILY)

GENERAL RECOMMENDATION OF 1G PROTEIN PER POUND OF LEAN BODY MASS DAILY

MANAGE STRESS

SLEEP - HIGH QUALITY AND QUANTITY

WHY CAN'T I FOLLOW A TRADITIONAL BODY BUILDING PROGRAM AND DIET TO GET BETTER AT MY SPORT?

TRAINING TO LOOK LIKE AN ATHLETE IS NOT THE SAME AS TRAINING TO BECOME MORE ATHLETIC

FOCUS ON IMPROVING PERFORMANCE FIRST!!

1- BEING IN AN OPTIMAL RANGE FOR BODY FAT CAN IMPROVE ATHLETICISM, BUT EVERYBODY HAS A DIFFERENT RANGE OF BODY FAT THEY PLAY BEST AT (DEPENDS ON DEMANDS OF SPORT/POSITION).

2- BODY BUILDING PROGRAMS WORK MUSCLES IN WAYS THAT DON'T ALWAYS TRANSLATE TO HOW THEY ARE USED ON FIELD/COURT. IT ALSO WORKS AT DIFFERENT SPEEDS THAN THE MUSCLES ARE WORKING ON THE FIELD/COURT. THIS COULD NEGATIVELY IMPACT THE ABILITY TO PERFORM OPTIMALLY.

3- SPORTS THAT REQUIRE EXPLOSIVE MOVEMENTS REPEATED THROUGHOUT A GAME HAVE VERY DIFFERENT ENERGY REQUIREMENTS AND DEMANDS PLACED ON THE BODY THAN PREPARING THE BODY TO STAND ON A STAGE FOR COMPETITION

TENDONS MAY ADAPT SLOWER THAN MUSCLE IS GAINED

IF YOU PUT TOO MUCH MUSCLE ON TOO FAST YOU MAY RISK YOUR TENDONS NOT BEING READY FOR YOUR NEW WEIGHT

PLAN TO GAIN MUSCLE AT A SLOWLY OVER TIME

THIS SECTION IS DESIGNED TO HELP ATHLETES MAKE EDUCATED DECISIONS ABOUT GAINING MUSCLE AND THE APPROACH THEY TAKE TO ACCOMPLISH THIS GOAL. GAINING MUSCLE HAS POTENTIAL BENEFITS FOR ATHLETES, BUT IT'S IMPORTANT TO UNDERSTAND THAT A TRADITIONAL BODY BUILDING PROGRAM MAY NOT BE OPTIMAL. ATHLETES NEED TO MAKE SURE THEIR MUSCLES ARE STILL BEING TRAINED SIMILAR TO HOW THEY WILL BE USED ON THE FIELD/COURT. WE WANT TO MAKE SURE THE MUSCLE GAINED CAN TRANSLATE TO IMPROVING PERFORMANCE, NOT JUST BECOME EXTRA WEIGHT THE ATHLETE MUST CARRY.