i want to join volleyball next year-need help losing about 10 pounds?

Question

Ok. i really want to join volleyball next year. everyone signing up got a paper to fill in over the summer. u need to get a physical in order to play. well, i am about 12 pounds heavier then the maximum weight limit, according to my doctor.
The problem is, I ALREADY EAT HEALTHY AND EXERCISE. i do overeat sometimes but always on healthy food. i dont eat junk food. how can i cut down on food if i already eat a good, healthy, portion controlled(usually) food and exercise(sometimes).
GIVE ME TIPS TO HAVE MORE ENERGY AND EXERCISE MORE and A MORE MODIFIED, STRICT DIET.

I REALLY WANT TO LOSE THE WEIGHT TO PLAY AND I DONT KNOW WHAT TO DO CUZ I ALREADY EAT HEALTHY

OH , also, being overweight is in my genes and a have maintained my weight kindof good so far compared to my other relatives but i am somewhat overweight and it is twice as hard to lose weight then normal people(that is why i try 2 eat healthy even tho i still gain weight faster then other people

Answer 1

Here is exactly how to loose the weight. You need to limit what you eat and restrict your caloric intake. Personally, I find that having a good breakfest starts off the day right. A bowl of special k or any other low fat cereal combined with a cup of lowfat 1% milk plus a small container of lowfat youghurt and some orange juice will fill you up and keep you from wanting to snak until lunch. I always work out before breakfest so I dont' get sick and I feel that it helps me loose weight.

For lunch I have found that lean cusine, smartones, and healthy choice frozen meals are really good or you can grill or bake some chicken, the same thing for dinner. One thing that has helped me is having 100 calorie packs of hersheys bars, hostess cupcakes, and even the kisses cookies for dessert so I still get some sweet and don't hate the diet too much.

Do you run? Running is a great cardiovascular exercise and you can di it pretty much anywhere and anytime it's daylight out.

I have 2 websites that help me alot the first is fitday.com, you can track your weight, activities and what you eat. It's completely free and you can see how many calories you've had and you can better plan meals. The next website is calorieking.com, this website has a huge food database that gives you all the nutritional information from foods at most resturants and things you can buy at the store. I especially love this site so I can go out and eat and alredy know what items on the menu are better to eat. Give it a try, I have lost pleanty of weight for sports by doing this. Keep in mind that you'll probably only loose 3-5lbs a week, but that's the healty amount (any more and it's totally not healthy and you'll probably gain it all back). Good luck!

Answer 2

Firstly, I think you need to lose more than that to be a healthy weight. You should really cut out snacks. If you really want a snack skip the junk-- go straight for fruits! If you drink pop, juice, whatever STOP--it'll seriously help tons. Drink LOTS of water. You don't need a whole plan, you just gotta make smarter choices. If your the kind of person who eats when they are bored, snack on grapes, keeps you busy forever. As for excerise, start with something really simple because you are quite overweight. Walking is good to begin with. Try an hour a day. Or if you have a biycle -- even better. Ride for an hour a day. That should burn a lot. Bycling an hour a day -- at an leisure paste burns 280 calories in an hour. If you ride at fast paste an hour it can burn 600 calories! Walking normally for an hour will burn you only 176. I suggest bycling. Do not exceed 1500 calories per day. Remember - when you get hungry you can eat, but make it SMART.

Answer 3

Well, im going into 8th grade next year and ive been playing volley all in school for 2 years. What you need to do is sign up for a volleyball camp or lessons, they warm up and work on a lot of things guided to what will be in volleyball and whats important for it. I guess you just dont have a very fast metabolism bkas i eat and eat junk food and i weigh about 97.4 pounds. Spend time with your friends at camp, it'll help, and yo will have fun too. Trust me. If you have any more questions, feel free to email me at [e-mail]


-Amber

Answer 4

I went to the school that won the state championship many years. My coach had over 600 wins when she retired.

Let me tell you what volleyball players do for practice everyday.
We run up and down the bleachers about 20 times.
We jump rope for 3 minutes
We do squat jumps
Run from back of serving line to net 10 times (touching the ground each time)
Jump over the rope on the ground 50 times
Circuits constantly and pushups and/or situps between each station (usually about 60 per practice)
Short sprints. on a football field, sprint 15 yards, walk brisk 15, spring 15, walk 15 down and back. You don't want that "walk" to slow your heart beat down

Its outrageously physical and there is more running than you deemed possible. Run run and more running. We ran so much many people got sick. We ran so much we weren't able to drive home right after practice--but had to gather energy to make it to the car.

Once a week we lifted weights in the weight room. Especially arms--since you need a powerful serve. Practice your overhead serve. It's very difficult and many people never made varsity b/c they couldn't master it.

Thats why they have a weight limit. It's b/c people overweight tend to not be able to keep up and in trying to, often hurt themselves. It's not so much your actual weight as the condition of your heart.

But here is my suggestion to get your heart rate ready for volleyball. Go for a jog each day of 1-2 miles to warm up. After that, run up bleachers and do lunges and squats for 30 min. After that jump rope for 10 minutes. At some point in the day--do 50 pushups everyday. It is ok if at first you can only do 5 at a time. Just make sure you get down 10 times to do those 5 and eventually you'll be able to do sets of 20. Thats roughly an hour of cardio a day.

Alternating days do weight training. Bicep and tricep curls, lat pull down, military press. Strong shoulders and arms.

Then spend at least 30 min working on your serve, 3 times a week. Eventually it needs to become muscle memory.

Over the time I was in high school, I did soccer, tennis, and volleyball. During the winter (off season) I ran track. And I'm telling you--volleyball is the hardest sport of all of those. It's not impossible but you can't be working out hard for 2 weeks and then decide to take 2 weeks "off".

Good luck!

Answer 5

You have to exercise more. Muscle train and cardio are a must at least three to four days a week for and hour. You have to raise your heartbeat, after 20 minutes is when you start to burn calories. Plus you need to reduce your caloric intake by 500 to lose any body mass. Have you thought about personal training? I have a trainer and they really do give you results!

Answer 6

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the calorie calculator http://straighthealth.com/pages/tools/caloriecalclb.html This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Beginners Guide to Dieting - http://straighthealth.com/pages/guides/begdieting.html

Answer 7

Shithead, there is no such thing as "healthy" food. You are overweight because you eat too many damn calories. You can lose weight eating candy cupcakes, pizza and ice cream. The total calories of those foods is what matters. Pick a limit , 1200-1500 calories of whatever the hell you want to eat and you will lose weight. Exercise is irrelevant!

Answer 8

I suggest you should eat in portions . It does not matter what you eat but how much you eat is important.Do more excercise.Jumping rope is a good way to strengthen your shoulder muscles. Cycling will help improve your stamina as well.

Answer 9

Start swimming! It gives a complete workout to the whole body.