Many athletes think about losing weight for different reasons. Dropping weight can be advantageous because it increases your power‐to‐weight ratio, meaning the amount of power you can generate in relation to your weight. Losing weight can have performance benefits, but only if it is done correctly. Anyone who has tried to lose weight knows it’s not an easy task.
Learn how athletes can lose weight, everything from when to begin in your training cycle, what approaches to try, and practical strategies to help you be successful.
Things to Keep in Mind
Losing Weight is Hard:
There’s no magic way to lose weight. Knowing that, weight loss is about calories. If you consume more calories than you expend on a daily basis, you gain weight. If your calorie intake is the same as the number of calories you use, then your weight remains the same. And if you want to lose weight, you need to expend more calories than you take in.
When To Do It:
The best time to implement weight loss is during your offseason. In‐season is not the time to drop weight because the combination of strenuous exercise and cutting calories will have serious impacts on your performance. A realistic goal is to lose about 1 lb per week. To do this you will need a calorie deficit or shortage of about 500‐700 calories every day. Plan accordingly based on your training schedule to lose weight and be ready for full training once your season begins again.
Don’t Lose Your Muscle
Because your goal is to lose fat and not just lose weight, you need to be careful to not lose too much muscle. Losing muscle will happen, but controlling your calorie intake, training for at least an hour daily at 60‐70% of your maximum heart rate, and using broad focus resistance training for different muscle groups will help you maintain muscle during weight loss.
Try These Weight Loss Strategies
Think about implementing the following strategies in your weight loss program:
Information presented by PowerBar is intended to impart general sports nutrition and training information. PowerBar is not engaged in rendering medical advice or services. Be sure to consult your doctor as needed, including when undertaking a new diet or training program. Advance consultation with your doctor is particularly important if you are under eighteen (18), pregnant, breastfeeding, or have health problems. Never disregard professional medical advice or delay in seeking it because of something you have read on PowerBar’s site.