How to keep your body fat in your control

Hey how’s it going hope your day is going well now I just wanted to share with you some insights I got from a study that came across this morning um which willespeciallybe interesting for you if you’re a youth footballer um and it’s a study from 2015 but it was done on a prone premier league players and it’s comparing body fat percentage between the first team and the youth players and I think thisisespecially relevant now because body fatpercentage has almost become sort of like a fashionable thing and a lot of players are obsessing with getting their body fat body fat percentage as low as they possibly can you know when we see players like Ronaldo with their shirts off they ‘relooking absolutely ripped we’re associating their unbelievable levels of performance with having that low level of body fat obviously it does help you be more explosive because you’re not carrying as much excess weight okay but it’s not there’s so many other things going involved in that process which enable them to you know perform at such a high level so in the study what the study basically found was that when comparing the first team players and the under-21s and the under 18swhen comparing their body fat mass therewasliterally no significant differencebetweenthe three the three age groups there or first teams not you know technically an age group but they’re going to be the older players whereas you know under 18s under 21st they’re going to be the predominantly the younger players so there was no difference in absolute body fat mass that means they basically on average had all the same amount of body fat on their bodies the only difference was well let me just touch on this first the main difference was is that the first team players had higher levels of lean muscle mass okay so what that means is if you’re a youth footballer you shouldn’t be obsessing with you know holding your training purely around lowering your body fat percentage I get messages from players asking if they should do things like intermittentfastingwe’re over complicating the process there’s no need to be doing things like intermittent fasting the only time I would um recommend that’s if you’re injured and you’re struggling to control your eating and you’re just eating too much in comparison to the amount that you’re able to do because of your injury intermittent fasting is a way that you could restrict your calorie intake and help with that so that might be onetime when you can use that but other than that you don’t you don’t need to be implementing hesitancy you know outside the box eatingstrategiesespecially during the season you want to make sure that you’re refuelling’s much as possible um same thing you don’t want to focus your training solely on I need to get my body fatpercentage as low as I possibly can because that’s going to mean I can then step up to a higher liverleaf as I said it’s going to help you unbeauteous know you carry less excess weight which means you can be faster more explosive but increasing your lean muscle mass is going to be so much more effective and what this study found was that as I said the amount of fat on each player’s body was the same but the relative body fat was different and that’s because the first team players had a much higher-level of lean muscle mass which means that in comparison to the mass of their body they had the same amount of body fat on there but because they were just bigger because they had more lean muscle mass that meant chatterbot fat percentage actually you know the result came across as lower even though they had the same amount of body fat on their bodies assume the under 21s and the under 18s okays the key thing to take away from helistop obsessing with this if you’re within the you know 8 to 1213 range then great the other thing is with body fat it’s very hard tactually get an accurate reading for what your body fat percentage is without you know spending a ton of money or having very fancy equipment and of course you can go and get someone could like a deva scan but you’re going to do that you know every few weeks one of the most effective ways really is to see difference in body fates to take photos every week and see what your progress is over time so it can just let you visually see the differences but instead of obsessing over figures of body fatpercentageinstead try and develop your lean musclemassokay because you can literally have figures you can know if you’re getting stronger you can know if you’re putting on muscle mass because you can measure the circumference of your of your arms and your legs for example and you can see with one retest if you’re getting stronger and there’s so many other benefits to getting stronger as well like forexampleyou’re going to be more powerful in the pitch so if you want to step unto first team level then instead of obsessing and focusing on this that’s not the be all lender you need tube within a good range but if you eat well so eat good nutritious food which is going to fuel you well for your training and your matches and help with your recovery swells if you’re eating well if you ‘retraining well during your team sessions okay so not going through the motions putting everything into your teamsessionsthen obviously you’re going to be burning a lot of calories anyway because you’re training throughout each weskit’s going to be very hard then to be putting on extra fat you’re going to have to eat you know a ton of food Andromeda foods as well which ties back to making sure you’re eating wetland if you strength train two that’s going to help you progress the quickest up to being you know having the same athleticism and physique as the first team player sum so yeah again focus on lean muscle mass developing that stop obsessing with body fat percentage and the key to this just simplify it okay you need to eat good nutritious foods you need to make sure that you’re you know training very hard in your team training session sand make sure that you’re doing your strength training as well follow thatprocessbe consistent with it okay every single day there’s no excuse why you can’t beating wetland you can’t be doing any strength training every week you’re in complete control of that make sure that you’re following a proper program so you’re progressing with thousand not just doing random workouts which you know keep you going around thecirclesit’s a very simple process but it’s very easy to over complicate this sometimes if this helped you then please unshared it with one of your teammates and your coaches so it helps them too entry and get away from this mind-set of you know trying to drive towards the lowest body fat percentage that you possibly can because below a certain level it’s actually it’s not good for you at all it’s going to affect your hormones so again as I say if you can get between the 8 to 12 13body fat range girls it’s a little bit higher so you know 15 16 17 18 a little bit higher-up again you don’t want to get too low because of things your hormones are going to be affected unjust an example but also you need you know you need body fat you need so you need fat in your diet just to be healthy as well but I think I’ve got the message across there so message really ibis if you’re a youth player focus More lean muscle mass that will also help you burn more calories and decrease your body fatpercentage anyway but ultimately make sure you’re eating well train them.