Trying to lose some weight

Any suggestions on a player: 20 years old, 5’11’’ tall, weighing 203 lbs, who has 15% body fat (about 30 lbs of fat). Wants to cut it down to 10% and needs help on what can be done to get that number down?
Any advice would help, thank you.

As a pitcher, 15 percent body fat isn’t too bad at all. Most guys are around 12 to 15 percent, so you’re right where many major league pitchers are. However, I understand your desire to shed a few pounds. (I actually always found it easier to shed weight than to gain weight.)

Eat a lot of smaller meals with an emphasis on protein at each, but not exceeding 15 to 25 grams (body simply turns it to waste as it can’t digest it.) Drink water all day long (about 1 to 1-1/2 gallons, but spread it out, don’t gorge it).

Perform explosive cardiovascular activities such as sprints. Although “work time” is less than running for, say, 30 minutes straight (becasue you’d be resting between sprints), your heart rate gets a bit higher, so you’ll burn more calories. Plus, anaerobic training is better for your pitching.

don’t get your heart set on dropping #'s

the same person can be 5’11 and 203lbs at two different points in their life and have a vastly different form

steve obviously nailed it with the small meals, just whatever you do DO NOT deprive yourself of food to get the # down

If you’re trying to drop body fat %, you could also run when you wake up. Get a quick energy bar in, water, and go run. You can do this several times a day, so If you want, run a little when you wake up, then mid-afternoon, run again. Just make sure you’re doing what steve ellis noted. Eating small meals at intervals throughout the day boost your metobolism. Also, if you’re still a little hungary during meals, snack on some almonds or something-good fats.


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Also, incorporate foods that have negative calories. Here’s a list…

Do cardio right when you wake up in the morning on an empty stomach, keep your protein intake very high and cut the carbs and fats down. This should shed pounds very easily. Do your cardio for about 45 mins each morning and if your lifting that day make sure you do your weight training later on in the day. Im not a big fan of doing cardio more than once in a day all its gonna do is burn you out keep it intense and once a day should be fine.