P90X

P90X is a great workout for people who dont want to go to the gym. I know alot of people who use it and got ripped heres a video I got of youtube just to give people a taste of P90X

Live strong Football Players' Diet Plans

This is a basic diet plan for football players. It basically tells you the right way to treat your body!!!

Football is an intensive sport that requires its players to eat hearty diets. Despite a popular misconception, players do not need to load up on protein but rather should fill their diets with energy-supplying, muscle-fueling foods. Players do not have to worry about eating specific foods and instead should concentrate on finding foods they enjoy in that category to fulfill their nutritional needs. Most importantly, football players should keep the water flowing at every meal.

Basics

The bulk of a football player's diet should be carbohydrates, which fuel muscles. In general, carbohydrate sources such as bread, potatoes, rice, pasta or vegetables should make up about two-thirds of every meal, according to Pittsburgh Medical Center director of sports nutrition Leslie Bonci. The remaining third should be protein sources such as fish, poultry, beef, nuts or dairy products. Players should stick to lean meats, as excess fat can cause indigestion and stomach cramps. They should eat breakfast, lunch and dinner every day, as well as energy-boosting snacks such as a granola bar or fruit before and after practice.

5 Foods you must not eat: Cut down a bit of stomach fat every day by never eating these 5 foods. Beyonddiet.com

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Fluids

During hot, grueling practices, football players can lose as much as 12 pounds of sweat, so regular fluid intake is essential to prevent dehydration. Players should drink liquids, preferably water or a sports drink, throughout the day, including at least 2 cups two hours before practice. They also should drink regularly during practice but avoid drinking too much at once. A cup or so every 15 minutes should be sufficient. If a player loses a lot of sodium in his sweat--frequent cramps or salt rings on clothes after sweat dries is a sign of this--he also should add extra salt to his food, according to the American Dietitic Association.

Two-A-Days

Football players need to ratchet up their diet during intense preseason practices known as two-a-days. While the diet composition is generally the same, with meals composed largely of carbohydrates, players might need to consume between 5,000 and 10,000 calories per day, depending on the intensity of the practices. Players should take extra care not to skip meals, particularly breakfast. Fluid consumption also is even more important. Players should weigh themselves before and after practice and drink 20 ounces of water or sports drink for every pound lost during practice, according to the Training and Conditioning website.

Pregame

Before playing a game, players should avoid fatty foods, such as bacon, sausage or fried foods. These foods digest slowly and will make a player's stomach feel heavy during the game. Instead, players should eat high-carbohydrate, low-fat meals such as a turkey sandwich, pasta with grilled chicken or eggs and fruit. As always, players should drink plenty of water or sports drink during their pregame meal. Bonci suggests that players should stick to foods they're used to eating rather than experimenting with new foods before a game.

Postgame

If a player craves fatty foods, after a game is the time to enjoy them. Players can satisfy their intense postgame hunger with heavy foods such as chicken fried steaks, roast beef or a hamburger with fries. Before eating a heavy meal, however, players should first refuel with plenty of water or sports drink and a high-carbohydrate snack such as fruit or an energy bar.

Read more: http://www.livestrong.com/article/348829-football-players-diet-plans/#ixzz1sENzdSnp

Meal plan

This is an example of a football player's daily meal plan to lose weight, courtesy of Leslie Bonci, R.D., Pittsburgh Steelers' team nutrition consultant.

BREAKFAST CHOICES
A sandwich on:

Whole grain bread or English muffin

A scrambled egg

2 thin slices Ham or Canadian bacon

Lettuce/tomato

Very thin spread of mayonnaise (light mayo)

OR

A yogurt ( 150-200 calorie type) with granola added

A cereal bowl of fruit salad

And a slice of whole grain toast with a thin spread of peanut butter

OR

2 Scrambled egg quesadilla

4 eggs, scrambled with cheddar cheese

spread into 2 corn tortillas with salsa

and a banana

LUNCH:

Turkey and Provolone sub:

6-inch hoagie roll

mustard, ketchup, thin spread of mayo ( light)

one-quarter pound of turkey and 2 slices of cheese

WITH

A cup of coleslaw ( can buy the slaw mix and just add the Marzetti’s light dressing)

AND

Dish of cut up fruit

OR

Grilled chicken sandwich:

Grilled chicken breast

BBQ sauce

On a whole grain bun

With

Bowl of vegetable soup

OR

Tuna salad sandwich:

6 oz can of tuna ( water-packed) with light mayo, relish

spread on 2 English muffin halves,

top with 2 slices of cheese

broil until cheese melts

with

sliced tomatoes

OR

Pasta- 3 cups with sauce

With

A salad with a grilled chicken breast and go light on the dressing, 2-3 tablespoons at the most

AFTERNOON SNACK:

An 8 oz yogurt with granola

OR

A small bowl of cereal

OR

A smoothie with

8 oz yogurt

8 oz skim milk

one cup of frozen or fresh berries or a small banana

Blend together

DINNER
Meat of some kind:

Steak

Pork loin

Venison

Fish

Chicken

12 ounces ( three quarters of a pound) raw weight

Grilled

Broiled

Baked

With

2 cups of pasta or rice or potatoes- about one-third of the plate

and 2 cups of vegetables, rest of the plate- steamed, grilled

If you have seconds, vegetables only!

EVENING SNACK:

One of the following:

Popcorn- microwave snack sized bag

Yogurt with granola

Small bowl of cereal, like Raisin Bran, Kashi, Nutri Grain type

Read more at Men's Health: http://www.menshealth.com/nutrition/weight-loss-plan#ixzz1sEMxhLRH


This is such a great meal plan it really works!!!!

SST

I am a member of SST burlington and they have been helping me for years stay big and strong for football! Here i have posted what there all about so anyone reading this blog sould think about working out there. 

SST’s approach is simple – NO #$#%$ TRAINING- SST’s staff does not believe in exercises such as squatting on a swiss ball with the athletes eyes closed. That type of work will help in a circus, but not a sporting event! What is the one thing that every athlete wants immediately? “RESULTS!”
I am a firm believer that a weight is a weight, but the program makes the difference! Yes some gyms may have pretty cardio equipment to entice people in, but the one thing they do not achieve is RESULTS! In fact SST does NOT have any cardio equipment and NEVER will, but our athletes score in the top percentile in all their fitness testing! SST uses personalized programs and customized nutritional profiles to achieve quick and outstanding results!
SST uses a four step approach in the development of their athletes- strength, speed, nutrition and functional training. We have found this 4 step model to be very successful and provide results in the fastest time possible. It is not uncommon for one of our athletes to gain 20lbs of lean mass in only 8 weeks!
SST’s functional training approach differs from the circus acts you see out there. SST athletes’ functional work consists of flipping 800 lb tires, sledgehammer work, sled dragging, car pushing, log lifting and a series of other secret implements. This is FUNCTIONAL – our athletes get very strong and work the proper energy system during each workout.
SST’s Speed Development Program is WORLD CLASS! During the past 7 years we have had numerous athletes run sub 4.4 in the forty-yard dash. Many of these are HIGH SCHOOL students! In addition, SST’s hockey athletes keep producing top results for their respective team’s testing.
SST’s systematic approach and individualized speed training program is unparalleled since the main thing we produce is RESULTS! Over the past seven years SST athletes have consistently proven themselves to be leaders in their sports. They are not only strong in the weight room, but more importantly, they demonstrate an added edge in their sport!
SST performance coaches are not your run of the mill personal trainers you find at the local gym. SST coaches are all certified and have worked in the sports field with athletes and teams. All of SST coaches intern for over 60 hours in OUR FACILITY before they start training any of the athletes.
SST coaches are always attending continuing education courses and increasing their knowledge. All coaches are required to research for 5 hours per week on their own time and write comprehensive training articles for our clients. Our coaches have a passion in developing young athletes. SST prides themselves in their coaches and programs! This is what makes SST the place to train for any athlete of any age!

Streching

I have always pull my mustles working out, it really sucks!! I found this video of some great strerches that i found really worked for me!!

Cardio!!!!!!!

Running is a great choice for a variety of reasons:

• It doesn't require special equipment (except some quality shoes)
• You can can do it just about anytime, anywhere
• It's high impact, which helps build strong bones and connective tissue
• It gets your heart rate up more quickly than low or no impact exercise
• It helps you burn serious calories, especially if you add hills, sprints or try interval training.

In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk. The downside is that it takes time to build the strength and stamina to run continuously and, because it's high impact, it may not work for every person.