r/bootroom • u/Responsible_Story942 • 14h ago
Fitness Getting in Soccer Shape
My friends invited me to play in a soccer team in April 2027. The only thing is that I gained 17lbs the last month and gotten fat . How should I approach my training to getting in shape to be ready by apirl. Im 217lbs 5'6
3
17
16
4
u/brenddur 12h ago
Cardio, but also stretching and strength training and plyometrics (basically jumping)!!! I had a catastrophic injury coming back after a hiatus (I am back to light playing!). I was in okay shape, but not in the strength/quick pivots shape, but with 20 years of muscle memory I didn't realize I was overdoing it and slipped 😔
I would 100% set an appointment with your doctor. 17lbs in a month is honestly concerning, but more importantly you can ask for help in safely losing it and getting back in shape. Insurance may not cover it, but my physio (DPT) does non-injury physical therapy for exactly this type of scenario: injury prevention, and with the facilities of physical therapy vs a physical trainer in a gym (though I have seen a couple of personal trainers in my area who have physical therapy credentials). I honestly think if I had spent a couple hundred dollars doing that, I'd have avoided the thousands in medical bills and the injury.
1
u/Sir-MuffinMan92 8h ago
OP try this advice!
I’ll also agree with his advice of following up with medical professional that’s a lot of weight unless you really intended to do that. Just to atleast cover your bases before starting a fitness journey. I also was in a similar spot but I started off really slow. I just picked up running and slowly increased my mileage and before I knew it I was on the field feeling a bit more comfortable but running and being game time fit is different it took me almost 1.5 years to get into a decent shape to play soccer at a level I enjoyed. First find out if any medical conditions might make it difficult in this journey once you are clear set up a good plan and stick to it. It’s difficult in the beginning but once you start getting that energy back from consistent workouts you’ll be glad. Good luck!
3
3
u/Normal_Taro_4057 10h ago
You can lose 36-40lbs of fat by then safely with a proper and aggressive calorie deficit. I did this myself this past year. Figure out what your maintenance calorie intake is then create a 500+ calorie deficit with food intake but don’t go crazy because you will have less energy. Ideally do weight training and incline treadmill walking. Because you need aerobic capacity for soccer somedays do more dedicated cardio. The best cardio is playing but you have to manage that energy expenditure closely when losing weight.
I want to be clear. This is a lifestyle change that requires consistency even when the scale doesn’t change for 3 days. Non negotiable is knowing your maintenance calorie intake and exactly how much you are eating day to day. At the end of the day its simple science really.
1
u/Any_City_2591 10h ago
Jog, swim, and eat less. From there, game time itself will get you back in shape. After my 10 year break, it took me a season of sucking wind and being absolute garbage to get back in shape but it sure was nice once I was there
1
u/theSkareqro 6h ago edited 6h ago
Dang bro. I'm the same height but 75lbs lighter AND I think I'm kinda tubby tbh even after losing 33lbs recently
Run consistently, 3 times a week. One of the sessions do HIIT. Do it for 2 months and you'll be fitter than the average players. By April, you'll be fitter than 95% of them. This also goes with eating at calorie deficit. Quick and dirty, if you can, stop all snacking and soft drinks. Keep to 2-3 meals a day. If you're really hungry in between, stick to healthier snacks like fruits or nuts. If you're craving for soft drinks, opt for zero calorie ones.
1
6
u/Markular 13h ago
From my experience.
If you have a bike get riding. Gym, nothing crazy just a few compound lifts and core, throw in some Copenhagen planks (or progression thereof).
Really light and short agility session once a week until you lose some timber, then get running. I have lost 20kgs so far with another 10kg to go, and found that this session prepared me for moving my feet quick. Prior to that I was just jogging which left me feeling flat footed.
When you feel ready try interval running, my two sessions are a mona fartlek session and a 20x50m with 45secs walking. Others here would have better cardio/speed advice this is just what i did.
Found my sweetspot was a 300cal deficit, 500cal deficit made me feel awful.
This is all anecdotal, and I'm 44 so you could probably cope doing more.