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Answer:
What we need to
do is to give you a 3-pronged approach: cardio,
weight training and nutrition.
We'll start with
cardio.
Since you are
a basketball player, you'll benefit from high-intensity
interval cardio training. This will not only
help you burn fat but will boost your performance
on the court. All you need for this is an open
field or track.
Do this training
3 times a week. Start by sprinting as hard as
you can for 30 seconds then walking for 30 seconds.
Repeat this 5 times. Be tough with yourself
and use a stopwatch to keep yourself honest.
The next session
you will increase this to 6 times through. Each
session after, add 1 more time through until
you max out at 15 times. Any more than that
and you will wear yourself down too much for
your other training.
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Your weight training
should focus on exercises for your thigh, calves,
chest and back.
Have a look at
the exercises for those parts on this page:
http://www.fitstep.com/Library/Exercises/Exercises.htm
Do 3 sets of lunges,
standing calf raises, bench press and pulldowns
3 times per week. Use a weight that makes you
max out at about 8-12 repetitions per set.
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As far nutrition
goes:
1. Increase your
protein intake, e.g. eggs, lean meat, chicken,
fish, etc. This help to support your metabolism
and muscle growth.
2. Cut back on
junk food. This will make a huge difference
quickly. You don't have to totally eliminate
it, just decrease it greatly.
3. Don't eat anything
before a workout. If you do, your body will
burn what you just ate rather than fat.
4. Eat directly
after a workout. Stick to protein and low-fat
foods.
5. Try not to
eat late at night. Your body won't have a chance
to use those calories and will store them as
fat.
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