Yes, fat baseball players are usually a problem. Of course, there are always exceptions to the rule such as CC Sabathia or Bartolo Colon. However, for most high school or college players, being "fat" can be detrimental towards performance.
Everyone must understand that the Babe Ruth body type is not acceptable in baseball.
College and professional players are bigger, stronger, and faster than ever before. Pitchers, in particular, are some of the best in-shape athletes on the field.
The only way to compete with these highly trained athletes is through implementing a similar training regime. Everyday, these players are working harder than ever to obtain the athleticism that is seen at the major league level.
Baseball players who are considered to be "fat" will not make it to the next level unless you are an extreme exceptional to the rule. An appropriate exception of course, would be that you throw 95 mph or you can hit the ball 500 feet and be able to hit the curveball.
Unfortunately, there aren't many baseball players with these natural raw abilities. So if you keep thinking that you're going to be the next CC Sabathia, I would consider that you reexamine yourself! Unless you are actually that good.
Every player, skinny, fat, or muscular should be training year-by-year to maintain high levels of athleticism. However, the physical training aspect is typically the easy part.
Many baseball players are "fat" because of their undisciplined nutrition and eating habits.
If you're a player looking to shed some excess fat this summer, before the season, or even during the season, I recommend that you consider making some adjustments in your baseball nutrition plan.
Weight loss tips for baseball pitchers
1. Stop eating foods with trans fats
Trans fats are the evil brother of saturated fats. Every baseball player must recognize that this ingredient is the precursor to gaining unhealthy fat. Don't believe me? Well, according to the New England Journal of Medicine, 30,000 to 100,000 cardiac deaths per year in the US can be attributed to the consumption of trans fats.
This ingredient will not only increase your fat levels, but increases your chances of receiving some undesirable health issues. Trans fats exists in all kinds of foods with some being more surprising than others.
2. Drink more water
Many players forget this essential step in their baseball nutrition. Drinking water is necessary for maintaining a healthy body, and avoided the possibility of dehydration during training, practice, or games.
Typically, baseball players or athletes should be consuming near 64 ounces of water a day.
Water is an excellent source for losing fat because it helps your body process nutrients, and flushes out unhealthy ingredients much faster.
Here are some facts about water:
- It makes up more than 2/3 of our body weight
- A human can only survive 2-3 days without water
- The human brain contains 95% water
- Our blood contains 82% water
- The lungs contain 90% water
- Only a 2% drop in our body's water supply can trigger signs of dehydration
3. Eat lower glycemic carbohydrates
You're probably thinking right now that I have lost my mind. Maybe you're saying something like, "eating carbs is the reason why I'm overweight or fat."
Yes, eating carbs can increase levels of fat. This is a fact. However, the carbs that increase fat are what's considered "bad" carbs, which are usually listed high on the glycemic index.
Carbohydrates on the low glycemic index are a necessity for any baseball nutrition plan. In fact, carbs are even more vital a baseball diet than protein. Players need energy throughout the entire day, and most importantly at practice. Carbs provide this energy.
So if you're trying to cut some excess fat, do not completely throw carbs out of your diet. Just focus on consuming carbohydrate foods that are low on the glycemic index.
4. Eat more protein
Protein is essential for rebuilding muscle. Muscle burns fat much more efficiently than doing cardio. But the only way to truly build muscle is through a combination of protein supplementation and working out.
I assume that you already have a good strength training program. Therefore, you need to make sure that your protein consumption is good as well. Typically, baseball players will consume protein following a workout or practice.
The recommended amount of protein for baseball players is around 1.6 grams per 2.2 pounds of body weight.
5. Get more sleep
Your body needs sleep to grow! If you're working out on a consistent basis, and maintaining a good baseball nutrition plan, you need to make sure that you're giving your body adequate rest. By adequate, I mean at least six to eight hours of sleep a night. You never be getting anything less than six hours a night if you're dedicated to increasing your performance on the baseball field.
Keep working hard. No off days. No excuses.
Learn more about my off-season workout programs for pitchers
To get to the next level, preparation matters. Your work ethic matters. Being committed to the process matters. Big league pitchers spend far more time preparing to pitch than actually pitching. The journey is just as important as the end result.
If you believe adding velocity could be critical to your success, check out my proven programs for pitchers of all ages.
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