heresmo

My son's been doing rigorous rugby training over 2-3 years (he's almost 18 years old) and the rugby season will finish soon. What's the best way to "wind down" muscles to avoid their turning just to fat if a relatively sedentary life will follow on from there? IOW he'll still be active, but not the very intensive training that's built up his muscles.

We are both thinking as to what this means dietary-wise as well (e.g. protein vs carbs?). His training has been in the physical sense, so he's only ever eaten a normal healthy diet (rather than any restrictions or supplements).

Would be good to hear your views.

Thank you very much.

Mo

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ColinD

Mo,

Why would it be a concern?

18, time of his life ahead, just do a few pull/pushups and if thats a daunting task, get him out on a friday night

Keep in the habit, once you fall off; it's darn hard to get back on the toned excercise wagon.

trim back the carbs for low burn cycles...eat less, but better still etc...

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heresmo

Thanks Colin for your advice.

My son's been his own man from the age of about three years, so I'm sure he will be when he turns 18 shortly so no worries there Just the wind-down thing was the concern, but you've kindly answered that.

Regards
Mo

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kit

is he going back to rugby when the season starts?....if so get his club trainer to give him some exercises to do over the off season.....if not then he will find it hard to maintain the muscle if he's not training as hard....so will have to get down the gym and lay off the beer!!......dont worry about muscle turning into fat!!....theyre two seperate things and cant morph into each other

Happy training to him

heresmo

Thanks Kit. He'll be doing footie in the New Year, but not the intensive rugby training (e.g. running along carrying someone piggy back etc.) Seems a bit much to me - I'd rather he'd stuck to playing cricket on the playing fields of Eton LOL.

I used the expression "muscles turning to fat" as being the common saying, without really thinking that they can't (Doh). I guess people mean that they just go flaccid. I'll get him to ask teacher to write a new gym programme for him, as luckily he has access to one at the school.

Many thanks
Mo

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kit

he could also go down to his local senoir club and ask their advice for off season training....dont worry know what you meant about the fat thing!!.....i suffer big time from it!!.....can put loads of muscle on and gain weight then have two weeks off and it all be gone!!.....some people maintain it for much longer....it just depends on your body make up.......ahh the sound of leather on willow!!....mans game that!!.....folks dont know how hard it is to run 22 yards holding a bat and wearing full protective gear and pads!!

kit

heresmo

Thanks again *taking notes*

Re cricket, did you see that lovely one on the telly this year when a fast bowler - erm - bowled and the batsman's bat split down the middle? We pay about £60-£80 for son's bat and another £20 for "knocking in", so how on earth that happened is mind boggling unless it was balsa wood willow I suppose. Strangely though, I was thinking something very similar - i.e. that cricketers are now no longer willowy (LOL), but could easily grace a rugby field. As you say, most sports these days are a matter of strength, however skilful.

Best
Mo

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SteVRs

Buy him a gym membership as a gift for XMas and encourage him to go down there a couple of times a week

If he's not too embarrassed to have his old mum (sorry!) go with him you could even go together

heresmo

Tis OK as he has access to a proper gym at the school, so I'm "working towards" getting him to organise a new training programme (as suggested - thanks folks).

Meanwhile, you are quite right in suspecting that mums are not to be seen or heard.

Hang on, "Who said that?"

Thank you
Mo

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Buster

Would second speaking to the local rugby club. Swimming would be good too. May I suggest having a look on this site, as most of the members are personal trainers or do a lot of sport. Their knowledge can be very useful!

Mens Health :: Welcome

kit

as above mens health online very good....the magazine is very good also....not to be mixed up with mens fitness!!....not very good!!!

k

walkie

Mo,

Does he follow a diet for his training, does he know how much protein, carbs, fats he’s consuming a day?

If so can you get him to post up his typical days diet including timings amounts etc?

How much does he weigh?

Does he intend to carry on training (in a gym) and what are his goals? Does he want to bulk up a bit more?

Need more info.

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Having a little break, concentrate on the more important things in life, swmbo and my training.

See you soon folks, take care - James

heresmo

Thank you Buster and Walkie - Can I come back to you given I'm asking about another.

Many thanks for your advice

Thank you
Mo

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Buster

You're welcome Mo! Think Walkie has the better brains to pick as he knows more about it than I, esp all the diet stuff. I just love chasing a ball!

Neo_VR

I tend not to go on MH these days.... i prefer Mansized its a relatively new site (been open 6 months or so) made by will, who used to be the MH webmaster... most the decent people followed from MH too... i like it.. its got a more cosy, almost "personal" feeling to it... bit like brisky has

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ColGod the UberMod


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walkie

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Having a little break, concentrate on the more important things in life, swmbo and my training.

See you soon folks, take care - James

kit

if he's looking for a good general workout to keep him in shape and a bit bulked i could sort him out with a royal marines workout.....have some experiance, well quite alot in doing that!!.....you never know might get him doing a thirty miler over dartmoor,at night and navigating at the same time....oh and carrying thirty pounds in weight......now that will keep him in shape

kit

heresmo

Thanks again for the further replies. At the moment, son's doing less (as it's Xmas break) but is also eating less and has asked me not to buy the usual cakes etc. He has exams in mid January (equals enough pressure), so I'm just casually dropping things into the conversation - for the time being

Best
Mo

Edit: PS: I think the motive is to stay fit but "bulk down" rather than "bulk up" since his three best friends are pencil thin. Also as he's into playing his guitar with "his" group, I suspect he might be thinking that a rugby physique doesn't improve his cool image. Nevertheless, it's a learning process as to what's best, so I'm grateful for all info

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Buster

Kit, could you do one for me please, but bear in mind that I can't do owt like deadlifts etc at the mo as I'm having treatment for a lower back injury and have been told not to do them

walkie

Shame Buster Deadlifts are king! Becoming me favourite excersise.

I take it Squats are off the menu as well then?

Trouble is Compounds are key.

But for Gods sake look after your lower back, I'd personally wait until it's fully healed before entering a Gym again, either that or stick to machine isolations

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Having a little break, concentrate on the more important things in life, swmbo and my training.

See you soon folks, take care - James

Johnwg

I have always suffered on and off with lower back problems for ages (forced me to leave the TA in fact) - any tips on looking after your lower back?

I don't do heavy weights as such just running, press-ups and sit-ups.... I have been informed that there is nothing wrong with my sit-up/crunch technique, but at least twice a year my back just goes

Buster

John, Kit, I'm doing Pilates and have just finished 8 sessions of physio. Physio said to do gentle exercises for lower back, not deadlifts for about another month. Anything I can do in the meantime?

Maybe squats but perhaps not as higher weight, but more reps?

kit

if i were you id ask your physio what exercises you should be doing, he should have given you exercises to do and he should have shown you the correct way to do them!......from experiance if he hasnt then he's probably not that good ......wont give you any exercises myself it would be wrong not knowing your injuries or histories and it could make it a whole lots worse.....sorry .....but when your fixed no prob at all

k

Buster

Kit, walkie, good news! Physio is posting me out a sheet of back stretches and one of strengthening exercises. He said in month I should be able to start doing proper weights like squats and deadlifts! woohoo!

The Royal Marines plan you've got in mind, Kit, does that strengthen the legs aswell? I want to get them strengthened, esp round the knees for my Dad taking me walking in the Lakes in May. usually, the downhills I find are a real killer on the knees.

walkie

Buster, glad to hear your on the route to recovery!

Make sure when you start performing squats and deads that your form is correct, get a competent person to check it, then someone else to check it.

Done incorrectly can really put some stress on your back.

What are your goals training wise?

Do you want to bulk up, be ripped...?

Cause in my imo the single most important element, is your diet, and you need to tailor it to attain your goals.

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Having a little break, concentrate on the more important things in life, swmbo and my training.

See you soon folks, take care - James