We know that it takes 3500 calories to create one pound of fat, so if we can create a deficit through exercise, then it will make losing weight possible. If you food intake is already going well and you have already cut a certain amount of calories out of your diet, then it is time to focus on your exercise. When on the treadmill, elliptical, stair climber or running outside, strive to burn or expend 500 calories per cardiorespiratory workout. If you are not able to burn that many calories, then I always suggest striving for at least 250 calories. It all adds up in the end and it will get you closer to your goal.
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If you are in a specific sport, then you need to train for that sport. I am not saying that you cannot cross-train, but you should do specific activities that will mimic the movements you will be doing when performing that activity. In addition, you should also replicate those movements, but find ways to stretch those muscles that create that. Having flexibility and muscle tone is very crucial because if these are rapid movements, that last thing you want to do is strain or sprain a muscle or ligament. The best advice would be to talk with your strength and conditioning coach or professional trainer and what moves you can be replicating in the gym, and which stretching exercises you should be doing too.
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