Player Digest Archives - Page 4 of 4

Category: Player Digest

26 July 2024

5 simple dynamic warm-ups to avoid injury

Be honest, do you warm up? Well, you’re not alone. Very few of us warm up our bodies like we should. Avoid exercise-related injuries with these simple dynamic warm-ups.

If you think of warming up before exercise, chances are that you think about stretches. Stuff like putting your arm behind your back and stretching out your leg behind you.

While these moves do have a place, they’re static, still stretches. How about opting for dynamic stretches? Active movements help our bodies limber up and prep muscles for the strain to come. A lighter intensity version of the exercise you’re about to do can really help too.

Not sure where to start? Begin with trying these 5 simple dynamic warm-ups to get the blood flowing and get you primed for action.

Leg swings

Standing straight, hold a wall for support.
Swing your left leg back and forth gently.
Repeat for 10 swings, then swap legs.
You should find that each swing allows your leg to go a little higher, increasing the range of movement at the joint.

Lunge rotation

Standing tall, gaze forward with your back straight.
Take your left leg forward and bend the knee.
Drop your right knee to the ground as you do so.
Then rotate your torso to the right and turn your head to look over your right shoulder.
Hold for 2-3 seconds, then release and come back up to standing.
Aim for 4-5 rotations on each side.

Walkouts

Great for engaging your lower and upper body, stand tall and bend at the hips, keeping your legs straight.
Drop your arms down to the floor and walk with your hands forward until your body is in a plank position; hands under your shoulders and body in a straight horizontal position.
Then slowly walk your hands back towards your feet, eventually coming back up to standing.

Arm circles

Keeping your arms straight, raise them forward and rotate them all the way behind you in a big circular movement.
Repeat 5 arm circles forward, then 5 arm circles back.

Glute bridges

Waking up your glute (butt) muscles is important as they’re generally incredibly inactive from long periods spent sitting down. If your glutes aren’t woken up prior to exercize, other muscles in your legs may end up working harder to make up for sleepy bum muscles, and this can lead to injury.

Lie on the floor with your knees bent and your feet flat on the ground.
Slowly lift your hips up from the ground, keeping your upper back firmly down on the floor.
Once your hips are lifted, hold the position for 5 seconds, squeezing your glutes, then slowly lower yourself back down.
Aim to repeat this 10 times.

Not warm enough? Want more? No problemo.

Bodyweight squats

With your feet shoulder width apart, bend your knees and drop down slowly, keeping your back upright and gaze forward. Keep your heels glued to the floor. Then, pushing through your heels, rise back up to standing. Aim for 10-15 repetitions.

Skipping

No rope? No problem! Simply act out the movements with an invisible rope. Aim to do this for 1 minute, whether your rope is real or imaginary. Get ready to feel the pump in your calf muscles!

Jumping jacks

AKA star jumps, there will wake up your entire body and raise your heart rate too.

Jump both feet out simultaneously while lifting your arms out to either side of your body and touching your hands up above your head. Then drop your arms back down to your side as you jump your feet back together. Aim for 20 repetitions.

26 July 2024

Busting nutrition myths

With so many myths about nutrition doing the rounds, it can be hard to separate fact from fiction, but we’re here to help.

Myth #1: fat is bad for you

Fats get a bad rap but our bodies actually need some fat. Healthy fats like those found in oily fish, ghee, avocados, nuts and seeds can help to support our memory, vision, bone health and even reduce inflammation. There are many different types of fat and it’s important to know which ones are healthy and which ones are best swerved.

Trans fats can be found in some hard margarines and deep-fried foods. Mmmmm, dougnhuts. Sadly trans fats like those found in the doughy rings are linked to heart disease, high cholesterol and Alzheimer’s so best avoid these where possible.

Saturated fats (or sat fats) are found in processed meats like sausages and ham. They’re also in dairy products like whole milk, cream and butter. Eating too much saturated fat is linked with an increase in cholesterol so you should aim to swap saturated fats for healthier fats.

The two healthy fats that we want to consume in small amounts are polyunsaturated and monounsaturated fats. They both help to maintain healthy cholesterol levels, and can be found in foods such as avocado, almonds, oily fish, flaxseed, olive oil and olives.

Myth #2: Superfoods are pricey

Good news chaps, you don’t have to fork out for expensive goji berries or chia seeds to boost your antioxidant intake. Guess what? Carrots are a fantastic source of antioxidants too and a lot cheaper. Carrots are especially rich in beta-carotene, which has protective effects for your skin and converts to vitamin A in the body.

Myth #3: Coffee keeps you energized

There’s no denying that coffee can give you a buzz and help get you into gear, but in the long-term coffee can drain your energy, especially if you feel you need to drink more and more to feel the same effect. Matcha green tea provides some natural caffeine to give you a gentle lift plus theanine which can help calm the mind and encourage focus and concentration.

Myth #4: weight loss is easy

Theoretically, weight loss is simple. It all comes down to math and consuming less energy than your body uses. That’s far from saying it’s easy though.

As well as the science behind weight loss, weight loss has a lot to do with our feelings, thoughts, state of mind and patience, all of which can be difficult to predict and control. If you struggle to lose weight, take heart knowing you’re not alone in finding it tough but staying motivated can really help.

26 July 2024

How does MAN v FAT Soccer scoring work?

Keen for success on your MAN v FAT Soccer journey? You’ll need to know how the scoring system works, so let’s get to it.

On the field, the rules for MAN v FAT Soccer are pretty similar to the rules for any small-sided soccer league.

Off the field, and unique to MAN v FAT Soccer, are a number of weight loss and healthy habit related bonus goals, that can be scored by individuals and teams to bolster the scores – and often decide the winner of the tie. 

Players can score bonus goals in four ways:

Team Bonus – each week we add up the number of players on your team that have either lost weight versus the previous week, or maintained a healthy BMI* and award a bonus goal for each pair, up to a maximum of 5 goals per squad – so that’s 1 bonus goal per every 2 players losing weight, with half goals rounded up. *Once players reach a healthy BMI, it’s no longer responsible to encourage them to keep losing weight, so the rules switch up for them and they get bonuses for maintaining a healthy BMI, whether they lose or gain weight. Players who record a weight that is both heavier than the previous week and heavier than they were at the start of the current season will score an own goal.

Hat Tricks – any time an individual player records three losses within their club’s league season, they score 1 full bonus goal. These losses don’t need to be consecutive, but don’t overlap seasons, so one player can get a maximum of 4 hat tricks for his team each season.
5% loss bonuses – any time a player reaches an incremental milestone loss of 5% of his body weight, he gets 3 full bonus goals for his team, a maximum of twice per season. This is always based off your weight when you first join us, so you’ll get a bonus for losing 5%, 10%, 15% of that starting weight, and so on, until you reach a healthy BMI for your height.If you manage to lose 15% of your starting weight in just one season, first of all, hats off to you, and second of all, don’t worry about losing out on those sweet, sweet bonuses – they’ll carry over to the first week of the following season so you can hit the ground running.
Food Diary Tracking – Teams will score 1 additional bonus goal for every 1-3 players to complete their weekly food diaries. What’s great about this is it encourages both mindfulness about your eating habits and a supportive team, since you’ll all need to work together and be accountable to one another if you want to get the maximum number of points.

You know how to score goals on the pitch, field? Just kick the ball in the net!

22 July 2024

Why tracking what you eat helps you lose weight

Might seem a chore, but tracking every little thing you eat and drink is a surefire way to make you more aware of what you’re eating. And that’s going to help you lose weight.

One of the first bits of advice usually given to anyone who wants to lose weight is to keep a food diary. Whether it’s online, on your phone or on good old fashioned paper, making a note of everything you eat and drink is an important first step in changing your eating habits. But why does it work so well for weight loss?

It makes you aware of what you eat

Sounds obvious, but one of the main reasons food tracking works is because it makes you fully aware of what you eat in a day. If you’re the type of person to sneak a snack here and there, it’s easy to overlook this when thinking about what you eat.

But these little extras can soon add up, meaning you could be consuming hundreds of extra calories you’re not even fully aware of. When you’re tracking what you eat, you’ve got no choice but to own up to the trip to the office biscuit tin or finishing off the cold fish fingers left on your kid’s plate, keeping yourself accountable.

It’ll help you see where you can make changes

If you’re keeping a food diary but you’re gaining weight, being able to look back at what you’ve eaten over the week is a brilliant tool for figuring out what healthy changes you can make.

Look for anything that stands out for adding unnecessary calories, and come up with a plan for reducing them.

For example, if you’re eating too many takeaways, find recipes for your favorite dishes and make them at home. If you’re having a few too many beers, pledge to cut down or switch for lower-calorie alcohol options like spirits. If you’re falling victim to high calorie coffee shop drinks, invest in a travel coffee mug and make your own at home, or swap milky lattes for a black coffee. Being able to chart this in a food diary is a great step to lasting change.

It’ll help others help you

It’s so easy to underestimate what we’re eating, especially when we’re describing our eating to other people. But if you want your MAN v FAT Soccer coach to help you figure out why you’re not losing weight, it’s important to be honest about what you’re eating. If you want to know whether you’re on the right track, ask your coach to have a quick look. If you’re using MyFitnessPal, you can also send them the link to your food diary.

A food diary is an easy way for them to see where you can make improvements, and a fresh pair of eyes on what you eat can identify unhelpful eating habits and give you new ideas for making healthier choices.

22 July 2024

First MAN v FAT Soccer session? Don’t panic!

Worried about fat jokes, not being spoken to or feeling out of place on the field? Turning up to spend the evening with a load of strangers can be nerve-racking but we’ve got you.

You’re not alone if you feel a slight sweat coming on at the thought of your first MAN v FAT Soccer session. You don’t need to worry though. We’ve got your back, and all your team members will have it too, we promise. Let’s break down some of the misconceptions or fears that might be racing through your mind and see if we can get you feeling good to go.

Sticking out like a sore thumb

Nope – this couldn’t be further from the truth. Remember, every guy at your session will be in the same boat and you can guarantee the Coach will make you feel welcome. By the end of the session, you’ll be reveling in your team’s camaraderie.

Fat jokes

It’s easy for you to feel uncomfortable when you hear fat jokes being batted around. After all, you’ve probably experienced times they’ve been directed your way. Not cool. If you do hear any, there’s a high chance it’ll be a player directing them at themselves, not you. So, no worries there!

No one talking to you

All the guys are signed up to MAN v FAT Soccer for the same reason… to lose weight. So, there’s no hidden agenda there plus you’ve instantly got your first topic of conversation if you need an ‘in’. Win!

You’re all men going through the same thing, at the same time. Sure, some may be further down the road than you when it comes to weight loss but that will just show you that the end goal is in reach. Be bold, jump in and strike up a conversation if you’re feeling nervous and get those first intro chats out of the way early.

Being no good at soccer

Want to lose weight? Good. Like soccer? Great. That’s all that matters. In our UK program, we’ve had gents turn up who haven’t played in 40 years. We’ve had others that come more for the social side than the soccer. Whatever your reason for signing up, we’re glad you have.

And to help calm those fears once last time, there are no scouts at our games. Whether you score from the halfway line or scuff your kick and the ball goes towards the corner flag, it doesn’t matter. What matters is the fact you’re with us and you’re on the journey to losing weight.

Losing weight can feel miserable at times. Calorie deficits, regular exercise, making sure you eat enough protein and sleep well. You know the phrase, ‘misery loves company’? That’s what makes your relationship with your teammates unique. You’re in this together and we’re here to do everything we can to help too.

1 January 2024

What You need to know

We’re thrilled that you’ve taken the first step of starting your weight loss journey with us and, ahead of your first night, here’s everything you need to know.

First up, your kit! Here’s what you’ll need:-

A soccer jersey or a t-shirt without a hood.
Shorts or jogging pants
Socks
Shin guards – these are compulsory for all players, including goalkeepers.
Footwear. We’d recommend you have indoor or turf shoes for your sessions at MAN v FAT
If you wear glasses, we must tell you that they’re worn at your own risk. We’d recommend that you wear sports goggles or contact lenses to be on the safe side.
Bring a water bottle too – it’s going to be important to stay hydrated!

Some helpful resources

To get yourself ready, we’ve prepared a special Exercise 101 booklet, to give you some exercises to do at home ahead of getting started!

And you can get yourself ready in the kitchen too, with our awesome Food As Fuel guide!

Finally, ahead of your early weeks with MAN v FAT, it’s worth taking a look at our Safe Return To Exercise video, giving you some really helpful advice before pulling on your cleats!

Feeling the nerves?

If you’re excited about your first session but nervous too, don’t worry. It’s nerve-wracking to walk into a new environment full of people you don’t know. Combine that with not knowing what to expect, and we don’t blame you if you’re feeling a little nervous.

But we’re here to support you at every step of the way. Here are the key concerns we see from people who are just starting.

What if I’m the biggest guy there?

This is by far the biggest concern we hear from new players. All MAN v FAT Soccer players must have a BMI of over 27.5 to join, and men of all shapes and sizes play in our leagues.

Remember that they all started where you are now – overweight and wanting to lose weight.

I don’t know what to expect

It’s hard to imagine what something unknown is going to be like and nerves around this are natural.

We’ve put together a short video of a typical MAN v FAT Soccer session and you can read through our FAQS to familiarise yourself on how this all works.

I don’t do well in new social situations

That’s OK, no one is going to judge you if you’re not immediately the life and soul of the party, and the choice is always yours to get involved as little or as much as you like.

You’ve already got two things in common, the desire to lose weight and soccer, so it might surprise you how much you enjoy the social aspect.

But I’m not very good at soccer/I’ve never played before!
No one who joins starts off on a Messi level, and we see men who haven’t kicked a ball around since they were a kid join and do well. And besides, you’ll get better as the weeks go on and your fitness improves.

We can’t wait to welcome you to MAN v FAT Soccer and to see the great progress you make in your time with us!

Got any more questions?

Remember, you can check out our FAQ guide or just drop us a line at support@manvfatsoccer.com and we’d be glad to help!

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Launched in Florida in 2024, MAN v FAT Soccer brings the UK's leading male-only weight loss program to the USA. Find your nearest league and register to secure your spot.

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Leg swings

Lunge rotation

Walkouts

Arm circles

Glute bridges

Bodyweight squats

Skipping

Jumping jacks

Myth #1: fat is bad for you

Myth #2: Superfoods are pricey

Myth #3: Coffee keeps you energized

Myth #4: weight loss is easy

It makes you aware of what you eat

It’ll help you see where you can make changes

It’ll help others help you

Sticking out like a sore thumb

Fat jokes

No one talking to you

Being no good at soccer

Some helpful resources

Feeling the nerves?

What if I’m the biggest guy there?

I don’t know what to expect

I don’t do well in new social situations

Got any more questions?

Lose weight, Play Soccer

Contact

Links

Social