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7 Ways To Achieve Fat Loss
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Tag Archives: Genetics
How To Train For Soccer
Training the energy systems
(Aerobic system)
The aerobic energy system is the one you use when you engage in moderately intense exercise for over two minutes. It is responsible for what is commonly known as “stamina,” or how long you are able to sustain an activity.
For soccer, this is especially critical, as you frequently run back and forth across the field without any rest periods. To train this energy system efficiently, include two or three longer steady-state cardio sessions in your workout.
You will get the best results from running — either outdoors or on the treadmill. Maintain a moderate pace for 30 to 45 minutes.
(Anaerobic system)
The anaerobic system allows you to perform all the stop-and-go movements involved in soccer. Over the course of a game, you often need to run at an “all out” speed, then quickly recover so you can do it again.
To accomplish this, add one or two interval training sessions to your workout. Run as fast as you can for 30 to 60 seconds, followed by a period of light activity for one to two minutes. Repeat this process six to eight times.
By training this way, you will also increase your body’s ability to handle lactic acid, therefore reducing your chances of fatigue.
(Training for agility)
Agility training can be accomplished through a series of exercises that involve attaching a rope to a weight sled. Perform 8 to 12 reps of each exercise, for a total of two working sets.
(Bilateral drills)
For these exercises, tie a rope to each leg.
Bear Crawl: Get down on your hands and knees and pull the sled along the ground.
Forward Walk: A simple forward walk, focusing on snapping each leg through the movement.
High Knee: Similar to the forward walk, but raise your knee as you walk forward.
Lateral Slide: Walk laterally using a slow and controlled step.
(Unilateral drills)
For these exercises, tie a rope only to one leg at a time.
Forward Walk: Same as the bilateral exercise, but with only one leg.
Lateral Push Slide: Attach the sled to the lead leg, which you will then push over the other in a lateral direction.
X-Over: The same motion as the lateral push slide, but with the rope attached to the trail leg, which you cross over the lead leg.
Lateral Pull Slide: Attach the rope to the trail leg and take a large side step with the lead leg. Then, bring the trail leg to the lead leg without crossing over (use a wide step).
Backward Walk: Focusing on one leg at a time, perform a backward walk, staying low to the ground.
(Training for strength)
The final aspect you need to be concerned with is that of leg and core strength. Do traditional strength-training exercises to develop a strong and powerful lower body.
Complete four sets of six reps for each of the following exercises. Focus on pushing as much weight as you can and move the weight through the range of motion as fast as possible. This will help to develop not only leg strength, but also power.
Barbell Squat: Stand and rest a barbell on the back of your shoulders. Slowly squat down, keeping your knees in line with your toes.
Stiff-Legged Deadlift: Place a barbell on the floor. Stand with your feet shoulder-width apart and grasp either end of the barbell, keeping legs straight (but not locked or hyper-extended). Slowly rise to a standing position and lower once again.
Lunges: Hold a dumbbell in each hand and take a long step forward. Slowly lunge down, and then rise back up as fast as you can.
Hanging Knee Raise: Grasp an overhead bar and lift yourself off the ground. Then, raise your legs up to at least 90 using your abdominal muscles.
Bodybuilders Nutrition Myths
How do bodybuilders keep going on this diet of myths and contradictions?
Professional bodybuilders look great during competition, and most of them believe that their ‘ripped’ physiques are at least partially the result of their carefully planned nutritional programmes. However, new research carried out by Janet Brill at Florida International University indicates that most bodybuilders have weighted down their minds with a load of nutritional bunkum. At best, these faulty beliefs waste bodybuilders’ money; at worst, they may actually make it harder to produce the rock-hard physiques which bodybuilders desire.
After surveying 309 male and female bodybuilders, Brill discovered that the following myths about nutrition were prevalent:
Myth No. 1: Protein supplements are necessary to build muscle mass. Fact: Whenever a bodybuilder lifts a weight during a workout, carbohydrate – not protein – provides the necessary energy. Therefore, large amounts of carbohydrate are required to carry out the strenuous training needed to stimulate muscle growth. The excess dietary protein which bodybuilders consume isn’t funneled directly into muscle production; in fact, the builders’ bodies actually convert extravagant quantities of protein into carbohydrate, which is then metabolized for energy.
Myth No. 2: Carbohydrate loading just before a competition helps to ‘pump up’ muscles. Fact: When carbohydrate (glycogen) is stored inside muscle cells, water is stockpiled, too, so this belief seems logical at first glance. After all, maybe that accumulated water could make muscle fibres swell up a bit. However, if carbo-loading really produced a ‘maximum pump’ marathon runners would have gargantuan arms and legs instead of their characteristically scrawny appendages. Indeed, scientific research has shown that carbo-loading doesn’t expand muscle-cell diameters at all.
Myth No. 3: Carbohydrate loading stretches the skin, making muscles bulge. Fact: Carbo-loading doesn’t broaden the muscles, so there’s no extra pressure put on the skin. Also, carbohydrate isn’t stored in the skin, so there is no reason for the body’s outer covering to change in any way.
Myth No. 4: Consuming extra quantities of sodium increases muscle definition. Fact: The hypothesis is that the additional sodium will pull water into muscle cells, making the muscles expand, but there is absolutely no evidence that this actually happens. In fact, the extra sodium is usually simply dumped into the urine.
Myth No. 5: Sodium restriction increases muscle definition. Fact: Again, there’s no supportive evidence, but this widespread belief, the exact opposite of Myth No. 4, gives a good indication of the nutritional confusion which prevails among bodybuilders.
Myth No. 6: Bodybuilding magazines are the best source of information about sports nutrition. Fact: Bodybuilding magazines can’t survive on subscription sales alone; they need the advertising revenues which they receive from nutritional-supplement manufacturers. It’s doubtful that bodybuilding publications will ever bite the hand which feeds them; after all, contradicting the unverified nutritional claims made by supplement makers could lead to a loss of advertising.
Myth No. 7: ‘Growth-hormone releasers,’ including amino acids such as arginine and omithine, are effective alternatives to steroids for enhancing muscle growth. Fact: There’s no solid evidence that the releasers have an anabolic effect.
Not surprisingly, Brill found that only 1 per cent of bodybuilders get their nutritional information from registered dietitians. The same percentage of builders derive their dietary information from family members and friends – or from television! In contrast, about 50 per cent of all bodybuilders receive their primary nutritional advice from other bodybuilders, and 17 per cent rely on bodybuilding magazines. Overall, ‘someone who has recently won a contest is viewed as a far more credible source of nutritional information than a nutritionist or an exercise scientist,’ notes Brill.
How do bodybuilders look so great – when their nutritional beliefs are so flabby? I will have to let you use your imagination to resolve that strange paradox. *cough* STEROIDS!!! *cough*