T Nation

Lose Weight vs Gain Muscle

Hi friends,
Im a semi-pro soccer player. 6’2, weighing 93 kg.

Question: to increase speed/power/agility should I drop 3-4 kgs and lose some muscle or should I keep on going trying to get stronger?

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Wouldn’t your coach have an answer to that?

No excellent tennis player weights so much so i think 4 less kilos is a plus for any stop n go activity. Nadal is the heaviest and everyone knew his career would not last for that reason. I am talking guys 6 1 to 6 feet 5 inches.

[quote]theBird wrote:
Hi friends,
Im a semi-pro soccer player. 6’2, weighing 93 kg.

Question: to increase speed/power/agility should I drop 3-4 kgs and lose some muscle or should I keep on going trying to get stronger?

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I find the best way to tackle this is to train for performance and your body weight will almost self-regulate.

You can drop weight so that your muscles are moving a lower mass, however that could lead to lower muscle mass and therefore less force to push the reduced weight. Visa-versa you can increase muscle to increase power, but then you have more mass to apply the increased force to!

Lucky for you soccer isn’t a weight class sport. Don’t even look at the scale and just train your performance. Do you find you a slower on the field/pitch than other players? Maybe look into your running technique (casting, hand placement etc).

To increase speed/power/agility you need to train that way. Putting your effort into losing weight (that of which you imply would be muscle!) is definitely going to be counterproductive. I don’t have any experience with soccer but in my own experience, sprinting and olympic lifting are a couple of movements that teach power. As one said earlier you should consult your coach for drills to improve those aspects of your game.

Thanks for your advice buddies.

Im going to take the above advice and train for performance. Im thinking by doing this I will lose some weight anyway.

Thanks again.

Uncle Bird.

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play soccer!!!

[quote]setto222 wrote:

[quote]theBird wrote:
Hi friends,
Im a semi-pro soccer player. 6’2, weighing 93 kg.

Question: to increase speed/power/agility should I drop 3-4 kgs and lose some muscle or should I keep on going trying to get stronger?

tweet [/quote]

I find the best way to tackle this is to train for performance and your body weight will almost self-regulate.

You can drop weight so that your muscles are moving a lower mass, however that could lead to lower muscle mass and therefore less force to push the reduced weight. Visa-versa you can increase muscle to increase power, but then you have more mass to apply the increased force to!

Lucky for you soccer isn’t a weight class sport. Don’t even look at the scale and just train your performance. Do you find you a slower on the field/pitch than other players? Maybe look into your running technique (casting, hand placement etc). [/quote]
I agree, I have seen many people lose weight to try to gain speed but get slower. Most of them lost weight by doing slow cardio that only teaches the muscles to be less explosive… Plus if he plays soccer and the weight isn’t off its probably meant to be there LOL

Hey guys,

According to me that health is wealth. Some tips are so effective for for health care solutions. We should be eat the energetic and healthier foods because vegetarian foods so good for the health. Just i refuse to eat these foods.

1 Undercooked eggs
2 Overcooked peas
3 Meat (I’m a vegetarian)
4 Broccoli
5 Snails…

It depends on your bodyfat. Most soccer players aren’t 93kgs but then at 6’2 that’s not a bad weight. If you are ripped don’t aim to lose weight if you are tubby then aim to lose some fat!

The basics of exercise selection, structure and sequence need to be understood to maximize a programâ??s potential. Studies have shown that the order exercises are executed significantly affects strength performance. If strength and muscle growth is the goal, large multiple-joint movements should be performed early in the training session, when fatigue is minimal. The sequencing of exercises might not be as important for endurance training since fatigue is a necessary component. For that reason, building muscular endurance allows more freedom in scheduling workout variations than strength-building programs.

Warm up but donâ??t burn

Warming up prior to training can improve performance. However, there is a threshold to respect; a point when performance is negatively impacted. Increases in body temperature speed up chemical reactions. Based on biochemical research, 50-degree Fahrenheit increases in tissue temperatures can double the speed of bodily processes. Obviously, an elevation of this nature would not be possible in a human body, since the organism could not survive such a high internal temperature.

A moderate increase in body temperature is best for improving muscular contractions and related metabolic reactions. A study dated back to 1945 demonstrated that anaerobic exercise performance improves by roughly five percent for each degree the muscleâ??s temperature is increased. In contrast, excessive elevation of the core temperature impairs performance, primarily related to changes in the central nervous system that result in central fatigue. Hyperthermia can also impair cardiovascular function, causing reduced arterial oxygen delivery and limited efficiency of the aerobic energy systems.

Several studies indicate that a peak internal temperature exists where a person will stop voluntarily exercising. This effect is tightly connected to core temperature and not local muscle temperature. A core temperature of 100 degrees Fahrenheit is considered a normal active state but may impair performance over long durations.

In March 2008, Lars Nybo published a study in the Journal of Applied Physiology to examine the effects of hyperthermia and fatigue. In his research, exercise on a bicycle was maintained for an hour at core temperatures of 100 degrees, without exhaustion. On the other hand, when core temperature stabilized at 104 degrees, fatigue resulted within 50 minutes. Researchers noted that untrained individuals will fatigue sooner than trained athletes. Competitive events can also delay fatigue due to the heightened motivation. Certain dietary supplements, such as caffeine and ephedrine, can also counteract feelings of fatigue at high core temperatures. Cases of hyperthermia, which can become life threatening, are often reported while training in a hot environment.

Based on current research, it seems evident that muscles must be warm for maximum performance but core temperatures must remain less than 104 degrees during activity. As core and brain temperatures eventually reach and exceed 100 degrees, central fatigue proceeds with a decrease in oxygen delivery to exercising muscles. Highly elevated brain temperatures can negatively affect neuromuscular function. Cardiac output declines and muscle blood flow decreases to a point that increased oxygen extraction cannot be made up by the limited oxygen delivery.

In well-trained strength athletes, intense exercise is associated with high rates of heat production in the muscles. Itâ??s possible to increase core temperature to 104 degrees in less than 10 minutes in a warm environment. Allowing some passive recovery and staying well hydrated will support the bodyâ??s cooling mechanisms. Itâ??s important to warm up before exercise, but overdoing it can disable any possible ergogenic effects.

Thomas Kurz, author of Science of Sports Training: How to Plan and Control Training for Peak Performance, explains correct exercise sequences for daily training cycles. His theories serve to minimize overtraining probability. In a single workout, Kurz suggests technique before speed drills, but both before strength or endurance training. Speed or strength exercises should be performed before endurance efforts. Training otherwise will extend your recovery time to double or triple that of a properly sequenced workout.

High intensity anaerobic training (speed or strength exercises) after fatiguing aerobic efforts (endurance) produces more lactic acid than the reverse order. Excessive lactic acid taxes the bodyâ??s ability to restore proper pH balance. Sodium is taken from body fluids and phosphorous from bones, causing demineralization and loss of calcium, required for optimal muscle contractions. Short-term fatigue from depletion of substrates, accumulation of metabolites and dehydration will limit the bodyâ??s ability to exert itself at optimal intensities or durations.

Itâ??s important to understand that each athlete is an individual with personal capabilities for physical output and adaptation. A training program that drives one athlete into severe overtraining syndrome may generate record-breaking performance in another.