Ever since I can rememeber I have had a little bit of pudge and im just not as lean as i should be. Im guessing that i have between 10-13% bf. Just not acceptable for a sprinter. I was wondering if you guys could tell me how to get rid of it. Like diet plan and cardio or what. thanks guys i need help on this a lot.
Sound nutrition and great training will lead to a great body…I would let the training work the fat off and not build a training program to loose the fat. Be patient above all else.
Iv had this fat forever and been training for about 2 years and it still isnt gone, and in the pastvmonth it seems to have gotten worse.
Check out the nightmare diet in the nutrition thread - and see how he places his carbs / protein and fats throughout the day -
then adapt the ideas to ur own diet and training times
I adjusted my diet about 3 months back and bf has fallen from about 14% to about 9% and is really starting to shift now , and without much conscious effort really
I also found that dropping milk and drinking less nrg drinks during workouts made a big difference
Also how much tempo do u do ?
you are what you eat,feed it shit and you’ll look like shit
Tempo running. I think too many people neglect it.
in 25 words or less, eliminate processed carbs (not including recovery drink) and replace with veggies and fruits.
Originally posted by Flash
Tempo running. I think too many people neglect it.
What’s 20 minutes of cardio gonna do to burn calories? The way I see it, when you take on a sprint training program, you forfeit the goal of calorie burning for the pursuit of improved performance. The two goals are not compatible. Therefore, if you want to lose fat, you cut the extra food out of your diet and be patient.
Fat calories are burned from the recovery (24-48 duration) of post weight training and sprinting inc. tempo, plus during tempo also.
Two tried and tested methods of fat burning that work are:
remove post exercise carbs for a couple of hours - fat is then utilised instead during this recovery phase. Glycogen replenishment can be caught up later with low glycemic carbs; especially easy for sprinters where glycogen isn’t depleted greatly.
seperate fats and carbs - fats are utilised moreso when blood glucose is lower.
other than this, watch what is eaten - calculate what is needed for your particular training/lean weight, plus various methods of dieting can be tried during any break from training eg. injury or end of season.
Does low-volume speed training really elevate post-metabolism significantly? Remember this is primarily neuromuscular training, not metabolic conditioning. Max strength weights will elevate your metabolism, but not to the same extent as hypertrophy weights. Furthermore I doubt that extensive tempo elevates post-metabolism much at all, since it is low-intensity, and it is not volumous enough to burn a significant number of calories during the exercise (a couple hundred at most). I guess this is one reason why you might do a hypertrophy phase- put on 5 lbs of muscle mass and get an extra 500 cal/day
Poor genetics…mmmm not fair. Apart from monitoring diet as before, first I’d try increased cardio plus experiment with fat loss supps and…at the expense of sprint training if weight is a reeeaaal problem. If this fails I’d also add body building weights (or more of them) for a period, possibly with greater expense to sprint performance. If this fails I’d also try a more extreme diet eg. atkins, or low fat/low-moderate carbs. Trying this form of dieting would result in poor sprint/weight training perforance, hence leaving it till last.
Any thoughts?
Can’t quantify calories burned, but it all adds up. Rather than go on a mad fat loss diet/training regime risking lack of, or lesser improvement in speed, surely it is best to work on sprinting, weights, tempo and adjusting the diet slightly for a longer term goal of reasonably increased speed and fat loss? We are talking pounds and not stones here.
One may have poor genetics…life is not fair.
hey nightmare, iv gotta try something like ur diet, it seemed to really work for you. If you could help me out this is what i do and my stats.
6:30am sprint training (thats when my coach does it)
3:00 -5:00pm weight training.
170lbs, about 12%bf
16 years old in 2 days
any help would be great.
all the stuff that you are supposed to do the high-intensity sprinting and weight-lifting, the tempo runs, the ab-work, calesteinics,and strecthing. If you do all this stuff how can you not become lean. I’m not doing the volume of exercise I should but I’m getting in better shape and losing fat and the hot weather now is only going to help. Mabye you need to be more consistent with the exercise or do a higher volume with the low intensity exercise like tempo and ab-work.Mabye if that is not working you could ad some longer tempo runs ,keep the volume the same but do 300’s and 400’s. Is it possible he could be putting on weight because your growing? Also 12 percent body fat is not bad your only 16 years old just train correctly eat well and keep up with the tempo and ab work the fat should come off.
I am no expert on adolescent training or coaching, but I would not encourage anyone under 18 to undertake extreme weight loss techniques - or to worry too much for that matter about their BF%.
Pateince as some of the guys mentioned is the key.
Richard - I am worried that if I removed the post training carbs it would take maybe a day or two to get back to the same level - that might be too long.
Burn more calories than you put in your system.
Like the stock market 
One goes up the other comes DOWN
Kenny Mac~~
Where would I find the a chart/diagram that I could the calculate the number of post exercise carbs needed?
Nightmare, Gloop anyone?
I know N4D uses Surge - but on top of all the other supps that’s too much $$ for me - homemade is best.
I was just reviewing my post exercise formula and realised that while I had the % right (7% soln) - I was drinking 500ml of it directly post exercise but with no regard to the qty of carbs being consumed.
I’ve come off the surge too no23 ( I do miss it tho ) 2-3 spoons of honey & 30g’s whey 4 me at the mo -
Sorry I can’t help with the chart -
Wullie - any ideas ?