Being lean can make it easier to complete a race like the triathlon. The lighter you are, the faster you will be able to make it to the finish line. If you aren’t as lean as you’d like to be, there’s still time to shed some fat before the race. It will take some hard work and dedication, but it can be done. Here are some tips for getting lean for the triathlon:
Focus on the Quality of Your Foods
In order to lose body fat, you have to reduce your calorie intake. However, if you lower your calories too much, you may not have enough energy to train effectively. That’s why you have to eat the right foods. Your diet should mainly consist of fruits, vegetables, lean meats and whole grains. These foods have fewer calories than greasy and fatty foods and a lot more nutrition. In fact, you can eat fewer of these foods and feel fuller. Try to stay away from simple carbohydrates and fattening foods, as they offer little nutritional value.
Weigh Yourself Frequently
You won’t know if you are making progress unless you weigh yourself often. Try to step on the scale at least once a week. It’s a good idea to use a scale that also measures your body fat percentage. Sometimes you can lose body fat without losing weight because you are gaining muscle. If you aren’t making the progress you want, you should re-examine what you are doing and consider what changes you can make.
Eat Enough Carbohydrates
While cutting carbohydrates is an effective way to shed body fat, it isn’t recommended for triathletes. If your body doesn’t get enough carbohydrates, you won’t have enough energy for your training. The amount of carbohydrates you need will depend on how much you train. If you, for example, train just a few hours a week, you should eat 4 to 5 grams of carbs per kilogram you weigh. If you train extensively every week, you may need 8 to 10 grams of carbs per kilogram you weigh.
Eat at the Right Times
When you are trying to shed fat for a triathlon, it’s also important to eat at the right times. You should eat the majority of your calories in the beginning of the day when your body’s energy needs are the greatest. Try to eat more lightly in the evening because you are about to go to bed soon and won’t be able to burn off all the calories.
Do Strength Training Workouts
Aim to do strength training workouts at least twice a week. Lifting weights will help you lose fat and maintain your muscle at the same time. Make sure to eat a protein and carbohydrate-rich snack after every workout to help your muscles repair.
If you follow these tips, you will be one step closer to getting for the triathlon. If you need additional help training for the race, consider hiring a triathlon coach in Maryland.
Thanks to Team Z for their insight into triathlon training and getting lean.