best diet and exercises for to lose fat and build muscle for rugby players?

Question

i like to play rugby and have played at a reasonable level but i hadn't played for a year and i have now started playing again.
christmas has been unkind and has fiven me plenty of extra fat.
i play as outside flanker and i have coeliac disease, if that helps

Answer 1

The most important thing is NOT TO HIT IT TOO HARD TOO SOON.

As you are back into playing, this will be rebuilding your 'rugby muscles'. Doing a load of stuff on top of this will make you more fatigued and vulnerable to injury.

Swimming might be a good additional activity; do it slowly and work on your stroke style & breathing. This strategy will stretch out the muscles you use for playing, and improve your agility and recovery rates, as well as helping to reduce your bodyfat and balance out your waist functions (core stability).

Answer 2

Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span.

Answer 3

You got it a bit mixed up. To tone your muscles you have to lose body fat. The reason your muscles end up being more visible and toned is because its not covered with so much fat anymore. Lose enough fat, and eventually the muscles will be visible. If you are not losing weight anymore, you might need to change things up and increase exercise volume

Answer 4

Having coeliac disease I think you already know the foods that are bad for you so stay away from them. By not being able to digest gluten, your body is already unable to properly bind and absorb nutrients. The fact that you packed on some extra pounds amazes me on account of this.
I think the best thing for you to do is stay away from fatty foods and eat a lot of fruits and veggies. They can do you no harm. Stick to carbohydrates like potatoes only bake them instead of frying them and the only cereals you should eat are rice, millet and sorghum. And then comes the best part....exercise. run or jog or whatever you like. Just do it regularly.

All the best

Answer 5

Eat lots of protien and do squats!

Squats do all the key areas, get a weighted bars and try heavey weights aim for 6-8 reps 3 sets.

Otherwise train all muscle groups (with 1-2 rest days) to gain size and weight

Neck is another important area to work on, and gym instructor will show you good squats and neck exersizes

Answer 6

Running up hills with a weighted backpack is the quickest (but hardest) way to increase stamina. Eat protein (possibly try creatine) do heavy weights and lots of reps. Drink water stay off the ale and you'll shed the fat. Not pleasant but it works

Answer 7

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Answer 8

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