Lose 10 pounds/ cut body fat %

[Ronaldinho1010]

Hey, I am in need of some help. I am soccer player and I weigh 185 lbs. I am trying to lose around 10 pounds because 175 is the ideal soccer weight but i am having troubles finding a good solid program that could help me to achieve this goal in the next few weeks. My season will begin shortly but i will make time to train for weight loss. I am carrying extra weight around that is stored as fat, i would like to shed some body fat too. I've come to realize that a lot of my weight/fat is on my glutes and i really don't know how to get rid of it. Any 3 or 5 day program that anyone has and nutritional programs too please let me know, im in desperate need to shed some weight.

[Insex]

Welcome to EF, Ronaldinho1010.

You can find the answers to many of your questions in our stickies within this section. Some of them cover basic nutritional information, and others help you create your own diet. Here is a list of the stickies to help you get started:

Complete Idiot's Guide to Dieting

MyPyramid Tracker

Nutrition 101: The Basics of Nutrition

articles - weightloss/fatloss

These stickies are jam-packed with useful information. If you have any other questions, feel free to ask.

[tooncesthecat]

Why is 175 the "ideal soccer weight?" wouldn't that depend on one's height?

[Ronaldinho1010]

yes it would depend on ones height. I am 5'10 but 175 is my goal for now, so if you dont have any useful ideas please dont post.

[wildstang]

Originally Posted by Ronaldinho1010

yes it would depend on ones height. I am 5'10 but 175 is my goal for now, so if you dont have any useful ideas please dont post.

as what insex provided in the stickies, thats some pretty usefull info but requires reading it. part of providing usefull info is us asking questions, after all we dont know you or your current diet or workout you are using. so in order to give you usefull advice it would probably benefit you to use a little more tact in responding back without the rudeness.
you want to lose weight it is diet that will give you 90% of the results needed and workout+cardio make up the rest and how efficient you will lose the unwanted weight.
main meal of the day breakfast, eat big there and try and consume small meals throughout the day of at least 6 times wich will speed up your metabolism. small as in like a chicken breast and a peace of fruit and some veggies making up 1 of the small meals. no bad carbs in the evening restrict all carb intake in evening but can have the complex carbs from green veggies and such. good luck and read read read!

[Insex]

Originally Posted by Ronaldinho1010

yes it would depend on ones height. I am 5'10 but 175 is my goal for now, so if you dont have any useful ideas please dont post.

Please be respectful to members on this board, Ronaldinho1010. EF strives to be different from all the other message boards out there, because we treat each member on here with respect. Everyone here has something to offer here, whether they be a junior member as yourself or a Top Dog as tooncesthecat.

[Weeble29]

Ronald, its good that we have people like Insex and Toons on this site because they will be extremely helpful to you in your journey, but like Insex said be respectful or you'll wind up like alot of other smart mouth individuals who get banned from this site. I would suggest investing in a product called Taraxatone. You can find it at GNC and its about $30 for a bottle which will help you with excess water weight if your retaining. Cardio, cardio, and more cardio. Preferably first thing in the morning on an empty stomach if your schedule permits. Good luck and remember please respect these guys bcause they make this site what it is. Thanks, Weebs

[Ronaldinho1010]

i honestly didnt try disrespecting anyone, its just from previous years of posting things up for sale and what not i would have people trash my thread but i will respect your inputs.

Now i was reading about some weight loss products and ive read that they can cause problems such as liver disease and what not. Cardio, im not a major fan of it but i know its a must, so should i do HIIT cardio or the whole 3x 20 min a week thing? At the same time of doing cardio i want to try to reserve muscle too because i don't have much time to lift weights, i read HIIT was recommended.

[wildstang]

without weight training hiit would be of more benefit towards weight loss. heres another thing to think over. weight training (lifting weights) burns more calories over the long run then just cardio alone.
reason being is the body has to expend energy to repair itself from weight resistance training. so if your goal is max fat loss with saving as much muscle mass as possible then i would highly recomend rethinking the weights as part of the weight loss goal. weights plus cardio you will watch the weight peel off weekly as opposed to just cardio alone. just remember cut as much carbs out in evening because carbs is what the body converts into fat storage if an excess is consumed.

[Ronaldinho1010]

mm i see, now what would be an effective weight training program? Ive searched for all kinds of programs but i haven't really made up my mind about what would be the most effective. I'd like a 3-day program because i do play soccer 4-5 times a week. Since im leaning towards a 3-day program would a full body workout be the best thing to do?

[wildstang]

Originally Posted by Ronaldinho1010

mm i see, now what would be an effective weight training program? Ive searched for all kinds of programs but i haven't really made up my mind about what would be the most effective. I'd like a 3-day program because i do play soccer 4-5 times a week. Since im leaning towards a 3-day program would a full body workout be the best thing to do?

there are plenty of members workouts here but not in the printable format they are at Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site.
you can feed in specifics as to your type of workout wanted and days wanted and it has a huge database of workouts on file to choose from. you just feed in your parameters wanted and it narrows down a workout for you to choose from [url=http://www.bodybuilding.com/fun/workoutdatabase.htmm.
heres http://www.bodybuilding.com/fun/workoutdatabase.htm the direct link 2 database workouts

[cujo-1]

good sight for ordering supps 2.

[johnny_on_the_spot]

there are plenty of things you can do to lose the weight. sprinting, distance running, weight training, circuit training, and most importantly, eating correctly

more importantly is that you understand why you are losing weight, because you can give a man a fish and feed him for a day or teach one to fish and feed him for life. with exercise, you get your heart rate into target zone's, these zones do different things (these are general #'s also)

< 50% max - your are basically at rest and warming up, not really gonna do too much, thats why just walking on a tred mill will do nothing for most people

50%-70% - this is where a bulk of the fat loss will come from. your body will be using fat for energy to supply to your body

70%-90% - this is where your body will probably burn more muscle than fat, but what you do here is you are making your blood better at carring oxygen, which inturn will make you a better athlete. its a trade off

90%-100% - this is full boar sprinting, most people only get this stage for groups of seconds because it is near impossible to sustain for longer then 30-45 seconds
personally, i would mix it up so you dont get stagnant, figure out what you like to do, do it for 4 weeks, then move to something else

here are some examples of things you could do- be creative!

sprinting - you can do HIIT training like you read about, in football we would run 100's, 200's, and 400's (soccer fields are the same legnth, right?), we also ran gasers (across the field short ways and back). you could even do HIIT on a bike to switch it up

distance cardio - you could just try to get your heart rate to in the fat burning zone, but you need to do it for long periods of time, like half an hour or an hour or longer if you like

simple weight training - incorporate a 3 or 4 day workout plan, it will help you in soccer because you will kick harder, not get pushed off the ball as easily and be able to sprint faster. if you did a 3 day, i would suggest a legs day, a push day and a pull day, since you play soccer and legs are the most important

circuit training - this is basically endurance and weight training combined into one. make up stations (like 5 or 10 - examples: push ups, jump rope, 1 legged body weight squats, bleachers around a staidum, stairs, pull ups, 4 cones and run spring 1 side, back pedal one side, grapevine one side and something else on the last, etc) and perform them 1 after another in a row, then do it 2 more times, it can be quite intense. if you want, time it and try to beat the time

nutrition - cant really tell you exactly what to eat because not sure of your situation, but i try to eat 5 times a day
morning: dry oatmeal, maybe egg whites, maybe cottage cheese
mid morning: banana
lunch: chicken salad, fruit
mid day: carrots and broccoli
dinner: lean beef, veggies, brown rice

hope this helps a little

[Ronaldinho1010]

Definately good feedback! appreciate it.
I am going to try to incorporate weight training but i was thinking and reading some articles adn what not, if i cannot manage to keep on a workout program due to soccer getting in the way, could i use an alternative strength training program such as wide stance push-ups and those sort of home-made workouts?
Just out of curiousty, exactly what programs for the legs would i need to do in order to boost up speed? I do run the 100m in about 11.3-5 seconds.
mm another thing, my legs look bigger than my upper body, but not by a lot, like i said before, i do have that extra fat im trying to get rid of, will weight lifting for my upper body even out my overall look and make my body look porortional?

[Insex]

Originally Posted by Ronaldinho1010

i honestly didnt try disrespecting anyone, its just from previous years of posting things up for sale and what not i would have people trash my thread but i will respect your inputs.

Now i was reading about some weight loss products and ive read that they can cause problems such as liver disease and what not. Cardio, im not a major fan of it but i know its a must, so should i do HIIT cardio or the whole 3x 20 min a week thing? At the same time of doing cardio i want to try to reserve muscle too because i don't have much time to lift weights, i read HIIT was recommended.

If people ever trash your thread, then we will reprimand them accordingly. Otherwise, the vast majority of our members here at EF are considerate people and have good intentions. So you will never have to worry about your thread getting trashed; provided, you begin a thread with a legitimate question/comment.

Cardio is essential if you expect to lose weight. However, that does not mean you should not take weight training (weightlifting) into consideration. During the actual time you are exercising, cardio burns more Calories (considering your heart rate is high, the time duration is 20 minutes or longer, and you're working up a good sweat). However, weight training is a faster way to burn the fat, because you burn Calories both during and after your weight training session. The workout with the weights itself takes a lot of energy to complete. That burns Calories. The recovery process your muscles undergo afterwards while you aren't lifting weights also takes a lot of energy to complete. That burns even more Calories! Get the picture here?

[Insex]

Originally Posted by Ronaldinho1010

Definately good feedback! appreciate it.
I am going to try to incorporate weight training but i was thinking and reading some articles adn what not, if i cannot manage to keep on a workout program due to soccer getting in the way, could i use an alternative strength training program such as wide stance push-ups and those sort of home-made workouts?
Just out of curiousty, exactly what programs for the legs would i need to do in order to boost up speed? I do run the 100m in about 11.3-5 seconds.
mm another thing, my legs look bigger than my upper body, but not by a lot, like i said before, i do have that extra fat im trying to get rid of, will weight lifting for my upper body even out my overall look and make my body look porortional?

If you are interested in boosting running speed, then you should spend more time on perfecting your running form and technique. However, weight training can strengthen your muscles (in this case, your quadriceps). So as long as you increase the strength in your legs and maintain your flexibility, you should be able to generate more force in your strides. I mentioned flexibility because it is very important to be flexible if you expect to be a fast runner. Many guys make the mistake of getting musclebound when beginning a weightlifting program and neglect proper stretching to maintain or increase flexibility in their muscles. Then, they lose flexibility and as a consequence, they become slower and much more injury prone.

The king of all exercises is the Squat. Make sure to use full range of motion by going all the way down, at least to the point where your thighs become parallel to the floor. Concentrate on using full range of motion on the way down, then explode on the way up.

Lunges are another great leg exercise. Again, concentrate on using full range of motion. For each repetition, take a big step outwards until you feel a nice stretch all along your hamstrings, hips, and thighs. Continue until your legs quiver with fatigue.

As long as you exercise correctly by working out your entire body (rather than just selected body parts) your body will eventually even out and you will be well proportioned. But you must give each part of your body the same attention and detail; and you must workout hard, like you have a purpose!

[napoleon]

in all honesty if you're playing that much soccer I'd say you have the Cardio part on lock down, 3 days a week of moderate weights and a fair and balance diet you should should be ripped in no time flat. A few lbs of fat loss shouldn't be a bit of problem. I wish I had the time to play soccer for my Cardio