Workout Program

[swansfan25]

Hey guys

I need some help designing a workout program. I am 21 and have a low level of strength and a high body fat % despite not looking that fat. I have never really been active but I have started to get into refereeing football and am looking to be promoted to a high level. I am looking for a program that will raise my fitness level and lose fat so I have the strength and fitness that would be required to play football (as I have decided that if I have the fitness of a footballer I can referee it) however I do not know where to start. Can you guys give any tips on a program I should be doing to achieve this. I am at uni so I have a lot of free time so I can commit heavily to it.

Thanks

[zenphitness]

Sounds like you could use a healthy dose of metabolic resistance training. You can get started with designing your own workouts with my blog: http://zenphitness.blogspot.com/ I will be posting some more on MRT later this week.

www.zenphitness.com

[Athene]

There's a cool CrossFit Football program as well, and lots of free videos online about it: http://www.crossfitfootball.com/

[lynnbrwn]

I checked out those sites and they look interesting, but does anyone suggest the best work out program for women? I have been looking into more fitness programs that will give me a more fun way of working out outside of the gym.

[Shaanny]

You can get started with designing your own workouts with my blog: http://zenphitness.blogspot.com/ I will be posting some more on MRT later this week.

[sfpachey]

Think you answer may be pretty basic. You say that you have a higher than average level of body fat and not much strength. I am a little confused about your goals since you also mention increasing your fitness levels. If you are looking to increase strength and decrease fat then the prescription should be fairly basic. Do weight training that focuses on basic moves involving large muscle groups such as bench, squats and dead lifts. There are a number of programs out there - they involve multiple muscle groups and are great for overall strength. These programs are generally 3x/week programs. The balance of your week should focus on cardio/fitness training to burn fat. I would recommend more cross-training cardio work such as sprint programs, etc., rather than standard cardio programs. These may have an agility aspect that can have added benefit for your overall goals.

[belgian]

Hi

I don't want to discourage you but if you ask me, I think referees need to have a higher level of fitness as the football players themselves. A football team consists of 11 players. Those 11 players have their own part of the field where they are responsible for. When a strikers has the ball, the defenders have a bit of time to rest.

A referee has to be on every spot of the field, as close as possible to see the faults players make. He has to be in the area of action, all the time.

I think you will benefit from cardio workouts and interval training. Try to focus on legs more than on shoulder routines or bicep curls if you want to do some strength training.

greets

[superyoub]

The solution is simple practice exercises regularly.And a balanced diet .

[Boss Man]

Sound simple, but it's not that simple and "practicing exercises regularly", isn't a very clear cut description of what you might be saying .