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weight control while practising hard! |
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securesm3
Member Joined: 11/25/2006 Location: Iran Status: Offline Points: 22 |
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Posted: 01/15/2011 at 6:27am |
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Hi everyone, I'm an Iranian National team player. I really wanna know if anybody has any suggestions for how not to lose too much weight and muscle during hard practise sessions??!! I've been involved with this problem ever since I started attending the national team camps. I don't want to be as skinny as table tennis players are, but also never look like those bulky bodybuilder elephants either. Is there anyways you keep your ideal muscle volume and at the same time be flexible enough ????????
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matt
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rustyfo
Silver Member Joined: 01/21/2007 Location: Faroe Islands Status: Offline Points: 702 |
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That's not really a complicated issue..
Just make sure you eat plenty then you won't lose weight.. If you wanna follow your weight closely, then weigh yourself once per day (always at the same time of day). The whole weight loss/gain debate is wildly convuluted in the media. It really is as simple as: If you're calorie intake is greater than what you are burning off by excersising, then you will gain weight and vice versa. |
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PanPong
Beginner Joined: 01/01/2011 Location: Nippon Status: Offline Points: 61 |
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This. Just eat enough food so you're not burning more than you're consuming. If you have a fast metabolism perhaps you'll need to snack more often or take weight-gain shakes. Eitherway it's not difficult and training hard shouldn't strip you of your muscle mass. If what you say were true then how have players like Ma Lin, Christian Suss and Kim Taek soo managed to maintain their bulk? |
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wturber
Premier Member Joined: 10/28/2008 Location: United States Status: Offline Points: 3899 |
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As others have said, simply eat more. It is really that simple. Do not worry about gaining too much muscle and becoming like a bodybuilder. Bodybuilders go to a LOT of special effort to gain that kind of bulk. It is not easy to do. Eat right and do the right exercises to support your development in the sport and you muscle size will take care of itself. |
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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mon22
Gold Member Joined: 03/05/2010 Location: United States Status: Offline Points: 1174 |
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eat rice bro,
thats what the chinese are doing lol
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Hookshot
Gold Member Joined: 07/24/2006 Location: United States Status: Offline Points: 1797 |
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Seems like all this should be covered at a "National level Training Camp".
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shaolinTT
Silver Member Joined: 03/14/2010 Location: Canada Status: Offline Points: 939 |
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In general, rice is grown and eaten in more southern regions of China; wheat (e.g. noodles and bun) is consumed in northern regions. So, Ma Lin and Wang Hao are probably not "rice-fed". Wang Liqin and Xu Xin from the Shanghai areas are likely used to rice. |
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Leshxa
Gold Member Joined: 01/03/2009 Location: United States Status: Offline Points: 1917 |
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Its simple to say eat more, but some people just can't. My suggestion, snack more often. This will allow you to retain a good amount of calories in your system even considering high training. Don't snack with simple sugars like sweets, go with something complex sugars like oatmeal bars, granola bars, etc.
Minimize your protein intake - meats and stuff, and increase carbohydrate meals. Pasta, Pizza, etc. This way you won't feel full and yet will get the diet your body needs. |
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wturber
Premier Member Joined: 10/28/2008 Location: United States Status: Offline Points: 3899 |
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If you are training, then you need protein for repair and recovery. I would not suggest that anyone training should limit their protein consumption in favor of carbohydrates. The possible exception might be if that person was training so intensely that they must consume far more food than the norm - like the swimmer Michael Phelps who reportedly must consume 12000 calories a day. In general, simply eat more. If you need a lot of calories, add carbs, but don't subtract the protein. |
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Jay Turberville
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beeray1
Premier Member Joined: 07/03/2008 Location: Iowa Status: Offline Points: 5169 |
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+1, especially when he's concerned with keeping muscle mass.
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BeaverMD
Gold Member Joined: 11/09/2007 Location: Maryland, USA Status: Offline Points: 1897 |
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Excellent question! I used to have the same problem when I trained for running races. I would workout for an hour or two and I would lose about 4 to 7 pounds. If you are losing a lot of weight during your workout, I suspect that you're not hydrating very well. Consider this - every 2% of your body weight that you lose due to dehydration leads to a drop of 6% decrease in athletic performance. It's not unusual to lose 3 lbs. of water/hour in high intensity workouts. So if you're 140 lbs. and you workout hard for two hours, you'll lose 6 lbs. or 4% of your body weight and drop performance about 12%. That's not good when you're down 9-7 in the deciding game I like Gatorade G2 but get what's available for you.
I won't lecture you on diet because if you're in the training camp, you just eat whatever is available there. I would however bring to camp a couple of things to add to your meals. First is a protein shake. I would drink one right after waking up. I like the kinds with at least 20 grams of protein per serving (scoop). Get GNC Pro Performance if it's available in your country. Second is a recovery drink. Some athletes drink a protein shake after their workout as well but I think it's a little too much protein unless you're trying to beef up which you're not. This is usually a blend of protein for muscle recovery, carbs to replenish glycogen so you have endurance for those long tournaments, and usually something to help sore muscles. I like Gatorade and Powerbar recovery drinks but I know Xyience (promoted by UFC) is getting lots of buzz.
Do keep in mind that these are supplements. You should still eat all the meals you normally eat. Good luck.
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pnachtwey
Platinum Member Joined: 03/09/2010 Location: Vancouver, WA Status: Offline Points: 2035 |
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I play to lose weight but I keep a jar of peanuts in my bag for an energy boost if I need one. Peanuts, bananas and water keep me going. Bananas have potassium that is lost when sweating a lot. In the morning I eat non-fat cottage cheese. Non fat cottage cheese has the highest ratio of protein to fat or sugar than anything I know of.
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securesm3
Member Joined: 11/25/2006 Location: Iran Status: Offline Points: 22 |
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oh wow, thank u so much. I've been really struggling so hard to keep my perfect weight. we're now in SCHLAGER new academy in vienna. there's this contract between our federation and this academy. Everything about it is perfect, only that apparently even best tt players in the world copletely ignore how much they weigh or how skinny their upper body will become!!!
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matt
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nicefrog
Platinum Member Joined: 06/12/2008 Status: Offline Points: 2398 |
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You body will adjust itself to the ideal weight for whatever you are doing, you'll get hungry if you need more food :) if not you wont. Table tennis is not a heavy mans sport so chances are if you weigh less you will play better anyway + it's less strain on your joints etc + you will live much longer if you don't over eat
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securesm3
Member Joined: 11/25/2006 Location: Iran Status: Offline Points: 22 |
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let's bring it up this way, I'm 180 cms, weigh 72 kgs. my BMA is sth around 20 to 23.when it's around 23, I must've hadn't practised for at least a month
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matt
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nicefrog
Platinum Member Joined: 06/12/2008 Status: Offline Points: 2398 |
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Well what's wrong with that weight? it's not too heavy or light, just normal for your height
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BeaverMD
Gold Member Joined: 11/09/2007 Location: Maryland, USA Status: Offline Points: 1897 |
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Cool! How about sharing some pictures of the Iranian team practicing.
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wturber
Premier Member Joined: 10/28/2008 Location: United States Status: Offline Points: 3899 |
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If you worked out intensely and need a recovery drink (few table tennis players do, but a National level player should) you might consider simply drinking low fat or skim milk with some sugar (within a half hour or so of your training.) On my heavy days I drink about 16 oz of 2% milk with "Strawberry Quick" milk flavoring. It tastes good, is cheap, and the studies seem to show that sugared milk is as or more effective than most of the supposedly more sophisticated drinks on the market. If you prefer chocolate, then try drinking chocolate milk.
The idea is simple. Your body will replenish muscle glycogen more quickly in the presence of protein. Recovery drinks only really make sense if you've depleted your glycogen stores significantly. That usually means at least two hours of fairly consistent and moderately intense activity. Edited by wturber - 01/17/2011 at 4:58pm |
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Jay Turberville
www.jayandwanda.com Hardbat: Nittaku Resist w/ Dr. Evil or Friendship 802-40 OX |
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figgie
Gold Member Joined: 01/28/2005 Location: United States Status: Offline Points: 1026 |
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that much weight loss means you are probably losing body weight due to water loss and not fat or muscle loss.
If you were catabolizing muscle, your sweat would smell like Ammonia.
that much weight loss probably due to not rehydrating fast enough during your training.
btw 12k worth of calories like Phleps or any other endurance athlete (cyclist), where the calories come from is irrelvant. Donuts (ie fat bombs), crap/junk food. Edited by figgie - 01/17/2011 at 6:13pm |
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