Reducing Fat MassAn ideal strategy for improving yourself physically as a rugby player is to reduce your fat mass, this will increase your functional mass; improving your power: weight ratio. It will improve your quality of life and health.

Weight loss, specifically fat loss shouldn’t be a short term goal. Weight loss should be achieved over time in order to promote a lifestyle change that is sustainable.

What does healthy weight loss look like?A loss of between 0.5-1.0kg per week is deemed safe and healthy.

Therefore if a player weighs 120kg and wants to play at 110kg. Weight loss should be achieved between 10-20 weeks.

0–1–2-3–4–5–6–7–8–9–10weeks

120kg115kg110kg

Weight loss is a long strategy

What NOT to do....The media often promote fad diets in order to achieve rapid weight loss (The Cambridge, Atkins, Weight watchers, 5/2 etc.). These diets incorporate severe energy restrictions which result in a similar, if not greater, loss in muscle tissue as fat mass. Low energy intakes also compromise nutrient intake. Such quick fix methods are not sustainable or appropriate for Rugby players.

Statistically 95% of people who lose weight through these methods fail to sustain this loss and regain more weight than was initially lost.

How to achieve healthy weight lossBasic dietary changes Physical Activity

kcalTotal calorie intake is the main determinant of weight loss or weight gain. In simple terms you need to be burning more calories than you are taking in. When restr ict ing your calorie intake the composition of the diet is very important

and is reflected in the changes in your body composition. A 2000 kcal diet from McDonalds will provoke a very different response from a 2000 kcal diet from whole foods packed full of fruit and vegetables.Q. How do I lower my calories whilst maintaining a healthy balanced diet?

A. Portion control. Following a meal you should never feel full, just content. Adjusting the structure of your diet away from the ‘3 meals’ per day to eating every three hours (optimal protein feeding strategy) should mean that it doesn’t matter about not being full because you will be eating again very soon. Hit your fruit and vegetable intake targets, see page 6

CHOAd jus t you r c a rbohyd ra te selections (see page 1)A diet high in low quality, highly processed, high glycemic index foods will encourage fat

storage through the increased insulin response following eating. As shown on page 1, eating these types of carbohydrates will lead to overeating and hunger which will inevitably lead to unwanted weight gain.

Increase you levels of physical activity, specifically conditioning and fat burning sessions: please consult the S&C staff for appropriate session plans

Decrease calorie intake

Increase energy

expenditure

6

Subtle dietary adjustments can be made to enhance the effects of these sessions. By training in a low energy/carbohydrate state, you will increase the cellular responses to training. In simple terms, you will become fitter quicker. Commencing in these sessions in a carbohydrate depleted state will increase circulating adrenalin levels, in turn this encourages more fat to enter the cells for oxidation, thus increasing the amount of fat utilised when exercising.

Quick tips:

²  Train in the morning before breakfast²  Lower your intake of carbohydrates prior to

training (an ideal breakfast/meal can be found on page 3)