Lord Gumby’s Fortnightly Training Tip 2 – Energy Used v Energy Consumed

Guys,

Im back once again, with another special episode of Lord Gumby’s Fortnightly Training Tip. It might make it back to a weekly thing, but im won’t hold it upon myself seeing as i will be quite busy over the christmas break.

In regards to the topic today, and any other topics i discuss in this column, it is more about building the mindset rather than the physical nature of your body. I would say its almost a 70% mental 30% physical thing.

What happens with our mind is that when we haven’t done the required preperation we begin to have second thoughts. Just like in exams. In sport, it might be a touch of cramp, or a sprained ankle, and in a split second its all over.

In today’s episode its about energy used v energy consumed.

Let’s take a look at the basic data for energy

Fat 37kj/g
Protein 17 kj/g
Carbs 16 kj/g

Now going back to year 10 science, what happens to energy that doesn’t get used. its got to go somewhere and most likely if you don’t use the energy, your body stores it up.

so

Rule 1. Fatty foods have the most energy per gram. If you eat fatty foods you WILL GET FAT, not to mention kill yourself with heart diesease.

Now your average foods

Nando’s Chicken Burger – 2000kj
McDonald’s Cheeseburger – 1100kj
McDonald’s Big Mac – 2200kj
Muesli Bar – 500kj
Apple -150kj

And your average activities consumes

sleeping 300kj per hour
indoor soccer 1100kj per hour
walking 700kj per hour

You can find a lot more foods and activities on the web.

So the moral of the story today is – if you are skinny and want to bulk up eat MORE ENERGY THAN YOU REQUIRE. Go on plan it out – how much exercise do you do? now eat more. don’t eat fatty, sugary or high sodium intensity foods. that will kill you. check out the nutritional information on the back of the product. eat foods with high energy, low fat. and don’t eat it all in one go with three main meals a day – spread it out into 7 or 8 medium size meals. If you don’t your stomach will expand, and you will find it very difficult to adjust your diet if you want to trim down, because you will get hunger pangs.

If you feel too heavy and want to be lighter, EAT DIFFERENT FOODS WITH LOWER ENERGY. Your stomach only tells you you are hungry if you don’t fill it up. Having an apple, orange and banana will fill you up but only gives u 300kj. Having smaller meals 6 times a day cures those hunger pangs easily. im not saying only eat fruits. u need to have a balanced diet as well to get your vitamins and other essentials.

I know, ive tried bulking and trimming with these methods.

In an upcoming episode of Lord Gumby’s Fortnightly Training Tip – we’ll see how protein is the magic ingredient and how we take this information and go one step further and put some muscles on those bodies.

RGFC Training Week 1

Guys,

Here’s the one link you’ll need for all your soccer resources.

Ken Gamble’s Soccer Drills

I have included a link on the right hand side of the page under Blogroll.

Each week – i’ll highlight a specific training drill or soccer tip from this vast resource, to help you get better.

Week 1
General Indoor Soccer Tips

This has general tips on

• Dribbling (how far to dribble, how to dribble, when to fake)
• Passing (the techniques for passing)
• Shooting
• plus other stuff, with special indoor soccer related info.

Lord Gumby’s Weekly Training Tip 1 – Diet Part 1

Guys,

I just wanted to share some of my own experiences and understandings with everyone so here goes… Im not a doctor or a dietian but this info is stock standard out of any website so most of this stuff is useful.

Part 1 – Fluids

Water is useful to hydrate the muscles giving them increased endurance. Your body loses water through sweat so drinking water during heavy exercise is essential.

Milk is useful to combat cramp (apparently) but its not going to get rid of cramp once you get it so drink it during the week. Milk is a good source of protein – the breeder of muscles. Drink this to get big. Adding some protein powder to it, doing weights is the killer one two combo.

Sports Drinks quenches your thirst and adds essential salts to your body. Its ok, but water is alot better for your kidneys.

Fizzy Drinks aren’t good for your teeth or when you play sport. And the dentist is quite expensive these days.

Coffee/ Energy Drinks are diuretics and decrease the amount of water stored in your body. There’s probably minimal performance loss drinking this, but i don’t drink this stuff before sport anyway.

Essentially 2 litres of water PLUS whatever other fluids you take during the day. Taking more is even better but u’ll be going to the toilet more.

If there are any questions please leave a comment thanks! If you think this is lame-o, this will be the last one, otherwise I’ll be continuing this column with Part 2 – Energy Used v Energy Consumed