Planning for Fat Loss
A fat loss program needs to be integrated in to the athlete’s training cycle; preferably it needs to be as far away from the competitive season as possible. It also needs to have a specific goal that is realistic and achievable within a set time frame. The athlete also needs a way of measuring if this has been achieved.
It is tempting to set a weight loss goal; however, weight loss includes lean muscle and water. Instead it is better to take a waist measurement at the start of the program and use that as a measure.
It is entirely possible to gain weight via muscle while your waist measurement drops indicating fat loss. Often it can be helpful to look in the mirror and use the; ‘if it jiggles it’s fat principle’ to supplement the waist measurement (although an honest independent set of eyes is recommended). If you need to make a weight then the scale needs to be used in conjunction with the tape.
It is also helpful to understand why fat loss is required: if it has resulted from off-season laxity then that needs to be addressed to avoid having to repeatedly implement fat loss measures when the season starts.
Fat loss cannot compensate for a lack of lean muscle or training, although it can be tempting to think that it will. Unfortunately nothing makes up for training time, and nothing helps lean muscle gains and retention like a bit of gym work.
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