I play rugby and over the summer i gained 20 pounds.. of fat .. def not muscle hwo can i get abckinto shape?

Question

I NEED SOME GOOD EXCERSIE's too do its starts usually in april adn i want to get fit adn back into shape for it what are soem good effictive hoem excerseis orotuside excercises i can doo ??? 15 f

Answer 1

Running and running a lot is your obvious answer.  But depending on where you gained the fat, im guessing your stomach, do tons of ab work outs, such as sit-ups, crunches, bicycles, and leg lifts.  And for other places on your body where you gained fat just work out those muscle groups to burn it off.  Swimming is also great exercise if you have access to a pool.

Answer 2

edman283 is wrong. there is no scientific evidence to suggest that working a particular muscle group will reduce fat in that area ("spot-reduce").  What you need to do is take up regular exercise, and preferably a mixture of cardiovascular & resistance exercises.  Also, eat more wholefoods which tend not to spike insulin levels in the body making you very retentive to fat.  cut out chocolates, ice creams, crisps, processed foods, etc.  eat high protein foods instead which will satiate you for longer.

to do resistance exercise, all you need are a couple of buckets of water or sand bags, or even rocks!  just something heavy.  you should look to do compound exercises like squats, deadlifts, etc. as these mobilise larger amounts of fat.

in terms of cardiovascular exercise, do interval sprints - these elevate your VO2 max for longer than a standard jog.  plus you can do them however you like - on a bike, swimming, running, even doing your weights (which is what daniel craig did to get fit for Casino Royale!)

Answer 3

Running, sit-ups, push-ups, and squats should be your focus (these are just general good fitness exercises). It doesn't matter what area the excercise focuses on if you're concerned only with removing fat (you can't focus fat usage). But if you're looking to strengthen something then you definitely need to use the appropiate excercise (you can focus muscle buildup). I would emphasize running (jog some then sprint some the jog etc to get rugby level running fitness) because of the amount you'll (probably) need to run in a game.