I remember that a few days ago there was a study on the average weight of adult men in the United States and China. The average weight in the United States is 80KG, and in China it is about 70-72KG. I can’t remember the specific weight. Considering that the immigration level of the United States is much heavier than that of China, it may actually be a little more than 80KG. Friends on the forum who have experience abroad or have played with foreigners may be able to find one characteristic, that is, foreigners generally have better physical fitness and strong confrontation capabilities. But it seems difficult to say in detail how much better they are than us. For example, some of our brothers can jump higher, have stronger strength, and are faster than them, but sometimes we still feel that we are at a disadvantage when fighting against them. , actually stems from one thing causing trouble, that is weight.
In my opinion, on the wild courts where we often fight, in grassroots basketball, if we look at half-court, there are two major advantages that are absolutely absolute, one is height, and the other is strength. Strength generally includes muscle strength and your own body weight, because after all, we rarely encounter people on the field whose muscle strength is many times greater than our own. Generally, some are on par with ourselves, maybe a little stronger, but not that strong. To the point of exaggeration. So we generally feel that so and so is very powerful and powerful in confrontation. In fact, it is more that he is much heavier than us. After all, basketball is not a physical game. Except for some high-intensity games and inside competition, there is general physical contact. There are not many times, and they mostly occur when breaking through and assisting in defense. Unless you are an experienced brother, it is difficult to take the initiative to exert force in the confrontation. Even if you take the initiative to exert force, it is difficult to fully exert or even exert your own muscle strength normally. What's more, for a person with absolute strength, his weight must not be small, which means that his weight should be at least 80-85KG. Because if you want to gain great strength, you must have a certain level of fat, otherwise you will not be able to supply energy to your body. I do not deny that there are people with high relative strength in real life, that is, a person of about 60KG can gain a lot of strength, but assuming that if the strength of a 60KG and an 80KG person is basically the same, then it must be the 80KG person. more confrontational, because whether it is attackingStill defending, it is very rare for a 60kg person. Maybe some friends here will say that the 60kg person is fast, but what we are talking about here is half-time. In fact, it is the same even if it is used in the whole game, because Unless there is a huge disparity in strength between the two sides, there will definitely be many half-court offenses and defenses in a game. And with the FIBA rule that does not have three seconds of defense, it is naturally difficult for the lighter side to gain an advantage.
Therefore, on the field, the two major advantages of height and weight are very absolute. You can restrict those with good skills through tactics and accurate shots through defense, but you can restrict those with obvious physiological advantages such as height and weight. Very difficult. Of course, the height and weight mentioned here do not refer to the kind of people who only rely on physical conditions to play. Such people may contribute very little on the offensive end, but they are definitely good on the defensive end. For example, a certain center selected by the Joe Gang, such as Jack etc. But once these people have good skills, good football intelligence, work hard, and rely on their height, especially weight advantage, they will definitely perform well in their respective positions. For example, the top centers in history may play different roles, but their height There must be a weight advantage, and it's hard to see Biedrins becoming a super center. Another example is that the two brothers in the Heat backcourt have extremely obvious weight advantages in their respective positions, especially Dian Wei. Although he is short in height when playing 2, his weight is absolutely dominant, let alone playing 1, and so on.
In the past few days, as nutrition posts have started to be written, many brothers have asked about the issue of weight gain. I have just talked about a lot of benefits of weight. Now let’s talk about how to gain weight and how to avoid gaining too much fat. That is, the problem of fat weight, or unnecessary weight.
First of all, as far as many cases I have come into contact with so far, I have never met anyone who can't gain weight no matter how much he eats. Take my French apprentice, for example. He had an intestinal obstruction around Christmas last year and had to rest for three months. His problem was that he ate too little vegetables, which resulted in acid-base imbalance and excessive gastrointestinal burden. There was a teammate in the club who didn't like to eat vegetables. He could barely eat 5 meals a month, but he never had any problems with his gastrointestinal tract. By comparison, my apprentice's gastrointestinal and digestive system were considered to be very poor, but Through reasonable diet and training, he gained nearly 19KG in 10 months, from 63KG before to 82KG. Although his stomach rested for three weeks, his weight dropped to 76KG, but after these two months of hard work, his weight has returned again. Slowly returned to 80KG. In my opinion, the following points should be paid attention to when gaining weight:
1. Don’t rush for success. This is true for losing weight, and it is true for gaining weight. Many friends like to weigh themselves every day to see if there is any change in their weight. Sometimes the change in weight has a lot to do with the morning and evening, before and after meals, and even the accuracy of the weighing. I recommend weighing once a week. appropriate. Because if you often do not get satisfactory results, it will easily affect your mood, which will affect your appetite, and may even affect yourown hormone secretion levels. Therefore, the most critical and first step to gain weight is to avoid rushing for success.
2. Satisfy high calorie intake. A few days ago, a friend questioned whether consuming 100G of oats for breakfast was too much. 100G of oats provides about 1500-1700KJ of calories. Based on the basic principle of 3-4-3 balanced diet, the daily caloric intake is almost 6000KJ. Many friends may think that this calorie is a bit too high. Some may have heard that daily training requires a caloric intake of about 3,500. However, this algorithm does not include the caloric consumption required by the human body itself. In addition, We want to gain muscle and gain weight, so we need to consume more calories. At the beginning, the staple food for our team to gain weight was 100G of oats for breakfast, 100G of uncooked rice for lunch, and 100G of uncooked rice for dinner. This did not include the calories of dried fruits, light cheese and certain supplements for the two extra meals. heat. Because the calories we need to take in must be enough to meet our needs minus our own consumption, and there is still room for weight gain after training. Many brothers say that they eat a lot, so what is the concept of eating a lot? Take 100G of uncooked rice as an example. After 100G of uncooked rice is cooked, if it is a bowl at home, it will usually be two big bowls. If it is a small bowl of rice in a restaurant, About 4-5 bowls. During my initial muscle-building phase, I had to consume one pound of uncooked rice a day, which was about 5-6 large bowls of rice. Therefore, many students who think they have eaten enough should first calculate whether they have really eaten enough. Here are some high-calorie foods: chocolate, animal fat, fried foods, potatoes, vegetable oil, sugar, honey, etc.
3. Sufficient carbohydrate intake: I originally wanted to write about high carbohydrate intake, but after thinking about it, I still wrote that it was enough. This is because excessive intake of carbohydrates will cause them to be stored in the form of fat in the body, increasing the fat ratio and increasing unnecessary weight. Carbohydrates, like amino acids and proteins, are one of the main substances for maintaining basic activities of life. They mainly come from sugars, cereals, beans, dry fruits, and vegetables. Therefore, many friends think that to lose weight, you should eat more vegetables and less meat. This is actually wrong, because many root vegetables will bring a lot of carbohydrates, and if they exceed the body's tolerance limit, they will turn into fat. The total daily intake of carbohydrates should be at least 100G. Taking into account the amount of training and weight gain, the daily intake should be at least 200G. For example, although rice is a carbohydrate, it is not 100G. All are counted as 100G of carbohydrates. I don’t know if domestic rice has a nutrition table. If so, use 100G-fat-protein-various fibers-moisture. The last number is carbohydrate. Carbohydrate intake is a very critical issue, because excessive intake will lead to the accumulation of fat, and insufficient intake will cause the body to automatically break down protein to provide energy. In this way, our training results will be in vain.
4. With the first three points, many friends still have poor weight gain results because they just eat and don’t practice enough. Although the diet is satisfying, the body is not fully functioning. Therefore, if you want to increase your weight or even increase your weight as soon as possible, training is necessary and the most decisive link. And a large amount of training will help us not worry too much about carbohydrates. Problems with taking too much. The training we are talking about here refers to strength training, because aerobic training will increase the caloric consumption during training, so it is not a very good choice for weight gain speed. Strength training, especially squat training, and other compound movements can improve your own hormone secretion levels, break down the original muscle tissue and structure, and maximize the effect and boost of weight gain. Some friends may have heard that some athletes in special events use drug injections to quickly gain weight. The purpose is to increase exogenous hormone secretion levels, thereby improving anabolic abilities and achieving the purpose of rapid weight gain. Here The purpose of strength training is to replace it as much as possible. Of course, it is definitely impossible to replace drugs to speed up weight gain.
Therefore, it is not difficult for us to see that on the basis of adequate training, adequate and reasonable nutritional intake, and a down-to-earth mentality, it is the shortcut to achieve our goals.
Finally, let’s talk about how to avoid gaining too much unnecessary weight, that is, how to increase lean body mass. In fact, if the goal is to gain weight quickly, then you will definitely gain some unnecessary weight. If you want to gain lean body mass, you cannot do it quickly, and the cycle will definitely be lengthened. Now let’s talk about how to increase lean body mass and how to minimize unnecessary weight gain while rapidly gaining weight:
1. If you want to increase lean body mass, you must pay attention to the rationality of dietary intake, that is, the intake of calories, carbohydrates, fat, and even water must be accurately calculated. Because in many cases our excess weight is not due to excess fat, but rather to the fact that we store more water, which is water weight. Some bodybuilders don't drink water even for a day before a competition and use extreme methods to control their weight. When it comes to lean body mass, special attention must be paid to fat issues. For a simple example, milk should be fully skimmed, not full-fat or even semi-skimmed. As for the intake of calories and carbohydrates, we must complete strength training every day, but on this basis, it is very difficult to strictly control the intake of calories and carbohydrates, because the intensity of each training may be different, and the calories consumed may be different. It is also different, so it is easy for breakfast weight to rise and fall. Therefore, increasing lean body mass is very difficult, very painful, and also relatively slow.
2. If you want to reduce the increase in fat body weight as much as possible without affecting the weight growth rate, it is easier to operate. That is to say, try to choose carbohydrates with better absorption rates, because my data was done by a friend in the laboratory here, so some domestic foods cannot be made here if they are not available here. Take rice and noodles as an example. In contrast, the absorption of noodles will beEven better, compare noodles with pizza, and doner is similar to Chinese sesame seed pancakes. Noodles are better absorbed. But if you compare cereals, oats and noodles, the absorption will be better. In addition, dry fruits, such as bananas and honey, are high-calorie foods that are easy to absorb. As long as we don't let ourselves take in too many carbohydrates, we will reduce as much fat accumulation as possible, and with the assistance of strength training, although we will gain some fat, it will not affect our weight gain rate. .
3. In fact, there is another way, which is more suitable for the training system, the cycle is relatively long, or you want to give yourself a big change. That is, build muscle first, then lose fat. I am also using this method myself, and it is also a method commonly used in bodybuilding and even many sports, but the respective cycles may be different. For example, similar to basketball, because of the season, their cycle may only be 3 months or even less. But for things like bodybuilding, the cycle is relatively long. Many athletes are fat during the off-season, but they lose weight completely one month before the competition. Therefore, this is also based on everyone's personal preference. This method of weight gain will not put a big burden on the human body itself, but the cycle is relatively long, and it requires patience to enjoy the sweetness of the final result.
Finally, let’s talk about the issue of playing basketball after gaining weight. It goes without saying that the resistance ability will be higher after gaining weight, but many friends may question whether the speed will slow down and the flexibility will become worse after gaining weight, or even after gaining muscle. In fact, this is a very simple proposition and the answer is easy to know. Is the flexibility of professional players worse? Is the speed slower? No. Many people think that the flexibility and speed are worse after gaining weight. Generally, there are three situations: 1. The training itself is not systematic, that is, the training does not include speed and flexibility. Class training, so even if you don't gain weight, your speed and flexibility will still weaken as time goes by. 2. Gaining too much fat weight is possible, because gaining too much fat weight will affect muscle performance. 3. It is the result of simple guessing as I have never had similar experience.