If you are looking to put size on try a program called P90X. The program is very intense and even caters towards athletics. Cuation, this program is extreme but works wonders…I started at 175 lbs and 22% body fat at 5’″ at 26yrs old and know down to 17% body fat after only 3 months. They even suggest what foods to eat and how much depending on what you want to do. The programs are brole down into toning, weight lose, and building muscle mass. The program is a little high priced but real worth it. I take creatine with my workout and seemed to do wonders. As far as speciallized workout for football, I have a very close friend who has been a varsity coach for 10+ years and said he has never seen anything like this program…….he started making his players do it in the off season and plans to set something up for summer workouts…..trust me, this program will give you great results!!!
This is so confusing. I’m 5 feet tall and 120 pounds (age 42). Everytime I calcuate my TDEE with light activity (I work out 3 times a week and stay active on the weekends just doing stuff) I come up with 1317. That’s pretty low. And if I try to make a calorie deficit of 20 percent, that leaves me with only eating barely 1,000 calories a day. That’s hardly eating. And I keep hearing everywhere not to eat less than your TDEE to lose weight. I’m totally baffled. Here’s my situation. I was eating 1200 calories a day and lost 40 pounds total. I did most of my exercise through 40 minutes to 1 hour on an exercise bike 4-5 days a week. I know how to keep a diary and track everything I eat (and I eat healthy…not junk). I am now trying to lose the last 10 pounds to get me to the 110 range. I have not been able to do it at all over the past year. The biking for 30 minutes 3-4 days a week wasn’t working (my schedule too busy to do more than that now). I’ve been doing HIIT for 25-30 minutes the last 2 months…no weight loss either. I’ve checked and rechecked diet. I’ve tried eating more than 1200 after learning to not eat lower than my TDEE. No response. It’s been a year of this battle. I’m totally confused and eating 1000 calories a day doesn’t seem healthy at all. Help!!!