Let's Talk Squash - SUSPENDED

Boody · Posted: Wed Dec 05, 2007 11:15 am Post subject: Losing Weight

Hey guys i really need help losing weight especially that i am not playing as much squash as before due to education.
Any one got any ideas but keep in mind that i dont go out alot so i need help when i am inside the house is it dieting or excersise.

help please i am starting to get slow on the court.

Thanks
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Paul_SW_London · Prolific Contributor Joined: 13 Nov 2007 Posts: 82

Hello

My two cents.

An old saying but true....."Don't play squash to get fit, get fit to play squash".

If you need to lose some weight, work on diet and excerise. Notice how I put diet first. You can exercise until the cows come home but if your diet is poor, you will struggle to lose weight.

Work on some "clean eating" together with some cardio and weight lifting sessions on alternative days and watch that weight fall off!
Keep playing your squash but don't push yourself too hard until you are lighter or fitter.

Good luck
Paul
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England Squash Level 3 Coach.
UKRSA Club Stringer.
Based in and around SW London.

adrian.murphy · Contributor Joined: 05 Nov 2007 Posts: 10

I've tried a lot of things over the years unsuccessfully, but recently have lost a fair bit of weight and got much fitter by exercising only 20 minutes 3 times a week and also by eating less and well.

The eating part is the hardest. I've always eaten healthily but it's easy to convince yourself that you've eaten well, particularly when you've had a healthy dish. I think you should get your body used to eating smaller portions and perhaps not eating until you actually feel hungry. A lot of advice is to eat small and often and that may be Ok for some but if you combine that with a normal lunch and evening meal I think that is too much.

On the exercise front I undertook interval training of varying intensities. I used an old Vin napier book (recommended on this site) as a basis simulating 800 metres, 400 metres and 100 metre sprints. I think this is an excellent and time efficient way of exercising.

seshadri · Posted: Wed Dec 05, 2007 3:24 pm Post subject:

I don't personally believe in dieting, more in eating smart. My advise would be to take up yoga under a qualified instructor [extremely important], rather than by trying to copy the poses from a DIY yoga handbook. Properly done, it will not only make you feel lighter, but, more importantly, will drastically reduce the craving for junk food [the main culprit in unhealthy weight gain]. Progress is surprisingly rapid, which is very important given the short attention spans of today.
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Boody · Posted: Wed Dec 05, 2007 5:16 pm Post subject:

Thanks evryone that helped alot. But does anyone have a diet plan or a food plan cause i can excersise but the hard part is the eating. Because i am not going out when ever i get bored i find myself going to the snack cupboard. so any more help.

you guys have been great.

thanks again
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bendi36 · Posted: Wed Dec 05, 2007 10:46 pm Post subject:

EVERYONE ELSE IS WRONG JUST READ THIS.... EXERCISE, NOT FOOD IS THE KEY TO LOSING WEIGHT ANYONE WHO SAYS DIFFERENT DOESN"T HAVE A DEGREE IN ANY HEALTH SUBJECTS. This is something close to my heart as my goal in life is to get ppl leading healthier life styles and not dying of heart disease etc. Don't follow any 'fad' diets as 95% of the time (true stat) ppl lose mostly water mass then quit eventually and put weight back on straight away. 95% of these diets don't work. Just eat normally, cut down on cookies, anything high in fat and keep to low carb foods. Snacking as you refer to it is a psychological problem. Consider alternatives to eating when bored and NEVER EVER ASSOCIATE EATING WITH ENJOYMENT. When you sit down to eat don't do it in front of the computer, TV or while reading etc. But this is the least important part. BY JUST EATING HEALTHY THE ONLY FAT BURNING YOUR BODY DOES COMES FROM YOUR METABOLISM WHICH DOES PLAY A BIG ROLE BUT NOT BIG ENOUGH TO HELP YOU LOSE WEIGHT. The english medical journal recommends 1 HOUR OF EXERCISE A DAY TO LOSE WEIGHT. This is very general. True you want to do at least one hr of exercise but when your goal is weight loss your exercise should be very specific. SLOW JOGGING AND FAST WALKING NOTHING STRENOUS IS THE KEY TO LOSING WEIGHT. This is because the body only breaks fats and lipids down into glucose at 55%!!!!! of your maximum heart rate. Work out your maximum heart rate (220 minus your age) you'll see you won't have to be working hard. LIGHT WEIGHTS AND SLOW JOGGING..... START RUNNING FAST OR WORKING AS HARD AS YOU CAN AND YOUR NOT GONNA LOSE ANY WEIGHT. YOU'LL BURN ALL YOUR CARBS AND SUGARS UP AND YOU'LL GET STUFFED SO FAST YOUR BODY WILL NOT EVEN HAVE TIME TO THINK OF BURNING FAT. Thankyou and good night
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If the doors of perception were cleansed, everything would appear to man as it is, infinite

drop.shot · Posted: Sat Dec 08, 2007 8:16 am Post subject:

Paul_SW_London · Prolific Contributor Joined: 13 Nov 2007 Posts: 82

I'd recommend the ABS's diet, just google it Smile

P
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England Squash Level 3 Coach.
UKRSA Club Stringer.
Based in and around SW London.

Boody · Posted: Sat Dec 08, 2007 8:13 pm Post subject:

bendi36 · Posted: Mon Dec 10, 2007 1:30 am Post subject:

Diet does not burn calories, exercise does. In a proper diet for losing weight it will be focused on your exercise and I'm half way through a degree in health. I CAN TYPE IN CAPITALS. You will not lose weight by eating vegies and sitting down. Exercise is what burns fat. And slow exercise is the key to burning fat. Yes you want to limit your 'bad fatty, sugary foods' but burning off the fat that already exists in your body is the important thing. Eating healthy food isn't going to burn food. What the body says: Hey this guy just put in lots of proteins, no fats, small natural sugars and some carbs into his body (composition of vegetables etc.) i better reward him by destroying some of his fats. It's exercise that destroys fat. And slow exercise is what does it. Diet is only important in not hindering your exercise and then after losing the weight it's probably more important then in keeping weight off. The ASCS recommends 1 hr of exercise a day for people trying to lose weight. I recommend fitting that into blocks of swimming or slow jogging.
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If the doors of perception were cleansed, everything would appear to man as it is, infinite

apsquash · Newbie Joined: 02 Jul 2007 Posts: 1 Location: Norwich UK

While in the main i would agree with bendi (exercise is key) the body can burn fat as a result of a limited calorie diet, but it has to be strict. The body burns fuel even while resting and in the muscles this is fat, the brain accounts for most of the glucose burnt at rest (about 80%). As such if you limit you daily intake to below your daily need of calories then the body must find energy from another source, fat is the single best source of energy in the body weight for weight (even better than glucose) so some of it will be converted to fatty acids for metabolism. HOwever to achieve significant weight loss you would need to restrict your calories massivly, adjust as you lose weight and BMR goes down etc. Exercise is needed realistically but should be in conjunction with a good diet. If you are like me you could exercise loads and then just eat chocolate and so never lose weight.

To put it another way (simplified a bit), someone twice my weight has twice my basal metabolic rate and so burns twice as many calories per day as me at rest. Therefore they need twice as many calories per day, must eat twice as much to stay so heavy. If they eat the same amount as i do and still do the same amount of activity per day they will lose weight in the end. Exercise would be easier but as they would weight about 130kg (have seen em that big) this would not be easy or possibly even safe.

Paul_SW_London · Prolific Contributor Joined: 13 Nov 2007 Posts: 82

Have a read of this:

http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/156108723

Yes it focuses on losing weight and fat to show your AB's but it's pretty good IMO.

Then check out the forums for extra help...

http://forums.menshealth.com/groupee

Paul
_________________
England Squash Level 3 Coach.
UKRSA Club Stringer.
Based in and around SW London.

drop.shot · Posted: Tue Feb 05, 2008 1:56 pm Post subject:

Thanks Steve for letting Vinay go to hell with his (her) jokes
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>>drops hot<<
the nastiest shot

wasted24/7 · Posted: Sun Feb 10, 2008 10:06 am Post subject:

Boody, does your school have a pool? Can you swim? Squash courts? Maybe go hit or play in between classes and then go swim laps in the pool... lots of pro athletes us the pool for cardio training. Maybe do some solo drills to maintain and increase your racquet skills then hit the pool. One hour of laps a day will definitley cut some weight for you... try to eat healthier and you'll lose weight... easily. And an hour of laps is hard... you'll see if you try it.