Ways for Athletes to Lose Weight

Rugby Players need a certain amount of body fat to maintain basic functions. However, a higher body fat percentage can negatively affect performance and overall recovery.

Carrying excess weight can negatively affect training and lead to loss of precious muscle through wastage. Plus detract form performance and ability to recover from both the effects pf a game and from injuries.

These 9 weight loss tips are specifically for athletes. They use the latest science-based recommendations to lower body fat while maintaining sports performance.
Point One:  Lose Fat During the Off-Season

It\'s very difficult to decrease body fat and reach peak fitness at the same time. Making the off season the ideal time to both/either gain and lose weight or better still lose body fat , and gain muscle

That\'s because to lose fat, you need to eat fewer calories. This can make training feel more difficult and prevent you from performing at your best.

In addition we are trying to educate your body into burning fat for energy at the same time cutting back on the caloric intake.

For this reason, it\'s best to lose fat in the off-season, when you are not about to compete. If that\'s not possible, the next best option is to lose fat during less-intense training periods.

Another reason to attempt fat loss in the off-season is that it will give you more time to reach your body fat percentage goals before you start preseason training.. In addition it provides time. That is time that would normally be taken up in rugby training activities and in playing

This is also good because losing weight at a slower rate decreases the likelihood of muscle loss. It also seems to support better sports performance, and tends to do less damage to your mental health as well 


Weight loss and Medical Research

Most research agrees that weight loss of 1lb. (0.5 kg) per week is ideal

So our aim as rugby players should be to lose weight in the off-season at a rate of 1lb. (0.5 kg) per week or less and as you will see losing a 1lb a week takes a bit of work and planning.

This will also help to minimise muscle loss while supporting your ability to retain sports performance and in some cases have muscle gains.

Second Point: Avoid Crash Diets – and measure yourself

If you cut calories too drastically, your nutrient intake may not support your required strength training and any other proper training and recovery. ( Alternate Sports you may play)

This can