Weight

[Zita]

Right. I play for England U16's in rugby. Yea yea im 15
I want to lose weight for the start of the new season... looking to lose about 2 stone... maybe more...... quickly. I'm not fat... but i just want to get more muscular... as my positon requires it. Please any help will be greatfull, thanks

 

[Sparx]

Anorexia nervosa

2 stone is alot to lose fast

 

[Vladamir]

2 stone would take a good 12-14 weeks to lose heathily mate, it doesn't happen quickly.

 

[pikeh]

buy mens health. every month they have awesome stuff on how to burn fat etc.

 

[Vladamir]

....and it's all a load of shite pikeh

Tris is following something like this and he's speaking well of it;

Guide to Cutting V2

 

[pikeh]

....and it's all a load of shite pikeh

well idk, never tried to burn fat xD

 

[Rookiescot]

Burn off more calories than you consume = weight loss.

Eat what you normally eat but work hard in a gym/ fitness centre.

You aint gonna loose 2 stones all that fast, especially if you are converting bulk to muscle (muscle weighs more than fat) but you will eventually get to where you want to be.

Good luck

 

[Zita]

Alrite guys... cheers.... I will speak to my coaches next training... :england:

 

[pikeh]

running burns a lot more calories than any other cardio excercise, but swimming works many more muscles. i would start swimming personally, but it costs more money

 

[Marc]

Sorry, why are you asking us?. You play for england under 16s. They will have people for this kind of thing

I know this because my mate played for them years ago and it was all very technical.They told him how much weight to lose and gave him specific diets

 

[Iphis]

As in vlad's guide, what you aiming to do is not so much loose weight, more loose body fat but retain the musculature that you are developing through training. Your optimum cadiovascular training zone is around 60% vo2 max which is about 130bpm (heart rate) at this level your are burning roughly the same amount of fats as carbs, above which CHO becomes your major energy source.
Exogenous or consumed carbs and fats will always be used before relying on body stores, so if you are going for a run or something try not to eat loads before hand. There are a lot of suppliments people will suggest using but very few of them are actual ergogenic aides and don't do a whole lot and afaik theres none that induce carb sparing and increase lipid metabolism.

Basically as said theres no short cut really, its hard work and a balanced diet. Good luck

 

[yaruar]

As in vlad's guide, what you aiming to do is not so much loose weight, more loose body fat but retain the musculature that you are developing through training. Your optimum cadiovascular training zone is around 60% vo2 max which is about 130bpm (heart rate) at this level your are burning roughly the same amount of fats as carbs, above which CHO becomes your major energy source.
Exogenous or consumed carbs and fats will always be used before relying on body stores, so if you are going for a run or something try not to eat loads before hand. There are a lot of suppliments people will suggest using but very few of them are actual ergogenic aides and don't do a whole lot and afaik theres none that induce carb sparing and increase lipid metabolism.

Basically as said theres no short cut really, its hard work and a balanced diet. Good luck

Training for specific sports is going to be markedly different from training for bodybuilding/etc though, ignore forums and do what your coaches say
I'm assuming it's going to be a combination of targeted strength work and cardio.

Dunno, back in my day rugby players were suppossed to be on the chunky side, helped them stand their ground.

 

[Huntingtons]

running burns a lot more calories than any other cardio excercise, but swimming works many more muscles. i would start swimming personally, but it costs more money

well i dont know but my biology teacher told us when we were to do a diet analysis that cycling hard burns alot more than running. we were given a sheet where sleeping were on 0.8, running 1.5-2 and cycling 4. (alot of other stuff were in between cant remember). dunno what the numbers were in value but this is what we were told.

 

[Iphis]

Training for specific sports is going to be markedly different from training for bodybuilding/etc though, ignore forums and do what your coaches say
I'm assuming it's going to be a combination of targeted strength work and cardio.

Dunno, back in my day rugby players were suppossed to be on the chunky side, helped them stand their ground.

Yea I agree, the question was relative to weight loss that was all, the specificity of the sport will put different requirements on the training. As a rugby player he will no doubt be doing a lot of interval training at quite high intensities as with many team invasion games. But burning the max amount of fat is best worked out just below your aerobic threshold and that training zone is around 60%.

As for cycling and running they both have a very high modality and will result it you reaching volitional fatigue (you feel knackered and cant go on) before your muscles fatigue to a point where by they are just too tired. So cycling and running are very similar, most lab tests we do are done with cyclists, but i guess thats just a size issue .

 

[tris-]

....and it's all a load of shite pikeh

Tris is following something like this and he's speaking well of it;

Guide to Cutting V2

correct, i use V1 though as it had all the food i want and told me when to eat it. ive lost 1.5k of excess weight this week, or 3.3lbs to those who dont know what a kilo is.

im no expert but you shouldnt lose weight too quickly, its not healthy, can cause metabolism problems and cutting down too much on carbs can alter thyroid activity. i could be talking shit, but its just from what i gather when i read stuff.

well i dont know but my biology teacher told us when we were to do a diet analysis that cycling hard burns alot more than running. we were given a sheet where sleeping were on 0.8, running 1.5-2 and cycling 4. (alot of other stuff were in between cant remember). dunno what the numbers were in value but this is what we were told.

doesnt make sense really. if your heart rate = the same on both activity, surely it should be using the same energy? again jsut what i read

and btw, on a side note it took me a year to lose about 3.5 stone from cutting down on food and doing spinning classes.

 

[pikeh]

well i dont know but my biology teacher told us when we were to do a diet analysis that cycling hard burns alot more than running. we were given a sheet where sleeping were on 0.8, running 1.5-2 and cycling 4. (alot of other stuff were in between cant remember). dunno what the numbers were in value but this is what we were told.

you are right

 

[DocWolfe]

Atkins diet... can loose 2 stone in 5 weeks, and high protein diet + training = muscle.

 

[Vladamir]

High protein diet doesn't = muscle.

Muscle building needs a calorie surplus, loosing fat needs a calorie deficit.

Atkins diet is also a very poor way to build muscle, but thats anothe story.

 

[DocWolfe]

High protein diet doesn't = muscle.

Muscle building needs a calorie surplus, loosing fat needs a calorie deficit.

Atkins diet is also a very poor way to build muscle, but thats anothe story.

Is a high carb diet better or worse than a high protein diet for building muscle?

 

[cHodAX]

I could lose 2 stone real quick...

..if I cut my cock off!


But seriously, shifting that much weight in under 3-4 months just isn't good for your heart.

 

[tris-]

Is a high carb diet better or worse than a high protein diet for building muscle?

you need carb, fat and protein in the right quantity to build muscle. but the only way to add more muscle is to have a surplus of carbs, afaik. what i eat now could be classed as high protein (summit like 280-300g a day) but im not going to build muscle because ive created about a 1000 calorie deficit and eat about 170g of carbs on weight training days, just to fuel the training its self.

hopefully i will tone though and apparently beginners usually add some muscle anyway.

 

[Gorbachioo]

In my experience the fastest way to loose weight is a protein diet combined with training in the gym.

Also, walking/running with extra weight burns calories really effectively and makes your legs alot stronger.

 

[tris-]

the fastest way is probably to shoot heroin, depends what methods you prefer tbh.

 

[Mephz]

Fastest way to lose weight is DNP but that's another story

Work out your average BMR online, take a 1000 off that, stick to only low to med gi carbs, good quality protein sources and good fats such as peanut butter etc.

Throw in some weight lifting; you will add noobie gains and the weight will drop off you.

 

[Vladamir]

Is a high carb diet better or worse than a high protein diet for building muscle?

Bit of both really, heres an extract from an article which talks about building muscle;

An Analogy

I like to use a construction worker analogy to explain this. Imagine that your muscles are like a house you're trying to build. The bricks used to build the house represent the amino acids (from the ingestion of protein) while the money you're paying the workers (so that they'll do the work) represents the carbs and fat you eat.

Finally, the workers represent the factors involved in the protein synthesis process (Testosterone mainly) and the truck bringing the bricks to the workers represent insulin (which plays a capital role in transporting the nutrients to the muscle cells).


If you don't give the workers enough bricks (protein) they won't be able to build the house as fast as they could. So in that regard, an insufficient protein intake will slow down muscle growth.

Similarly, if you don't pay your workers enough (low carbs or fat intake) they won't be as motivated to work hard. As a result, the house won't be built very rapidly. In fact, if you really cut the workers' pay, they might even get mad, go on strike, and start demolishing the house (catabolism due to an excessively low caloric intake). So in that regard, not consuming enough protein or calories to support muscle growth will lead to a slower rate of gains.

Now, what happens if you start to send more bricks (increase protein intake) to the workers? Well, they'll be able to build the house more rapidly because they aren't lacking in raw material. However, at some point, sending more and more bricks won't lead to a faster rate of construction because the workers can only perform so much work in any given amount of time. For example, if your crew can add 1000 bricks per day to the walls, giving them 2000 bricks per day will be useless: it exceeds their work capacity. So the excess bricks will go to waste (literally).

In the same regard, if you increase your workers' salary (increase caloric intake) chances are their motivation will also increase and as a result they'll build the house faster. However, just like with bricks, there comes a point where increasing the workers' salary won't have any effect on the house-building rate: the workers will reach their physical limit. Once this limit is reached you can increase their salary all you want; they won't be able to add bricks to the house any faster.

What I'm trying to say is you can't bully your body into building muscle by force-feeding it. Adding nutrients and calories will have a positive effect on muscle growth until you reach your saturation point. After that, any additional calories will be stored as body fat.

So while it's true the more you eat the bigger you'll get, the additional weight will be in the form of fat, not muscle tissue.

Original article - TESTOSTERONE NATION - The Truth About Bulking

 

[DocWolfe]

Where does converting existing fat into muscle come into it then?

 

[Vladamir]

Thats a myth, they're two different types of tissue and it is completely and utterly impossible to do so.

 

[Mephz]

Thats a myth, they're two different types of tissue and it is completely and utterly impossible to do so.

Indeed, adipose tissue(Fat) can't be converted to muscle tissue and fibres and the other way around.

 

[Iphis]

Where does converting existing fat into muscle come into it then?

As vlad says it doesn't quite work like that, fats or lipids can be converted into glucose via gluconeogenisis or used directly in the TCA cycle to produce energy but mainly the process of building muscle is very high intensity which only uses glucose as an energy source.
Fats are made up of fatty acids connected to glycerols while muscle is made of chains of amino acids to produce polypeptide chains (proteins).

 

[Ingafgrinn Macabre]

<snip>
at this level your are burning roughly the same amount of fats as carbs, above which CHO becomes your major energy source.
<snip>

Didn't know cHo is my energy source...