If excessive weight was what’s been pulling you down, you might wanna think about losing it in order to improve your vertical jump.
However, you need to be careful about the weight loss programs. You need one that will help you get rid of the fat, while simultaneously help you build muscle mass.
After all, muscles are responsible for jumping high. Here are a couple of tips on how to lose excessive fat and get better in vert jumping.
The key to losing body fat is in the diet. Regardless of how hard you train, unless you get your diet in the order you can’t expect to see good results. In fact, you can only make things worse.
The most dangerous foods are sweets and carbonated drinks that are rich in sugar.
Not only do simple carbohydrates make you fat, but it also has a bad influence on your joints, heart, and kidneys.
Still, this doesn’t mean you should say no to all carbs – temperance is the key.
Instead of junk food, you need to start eating healthy carbs, such as oatmeal, rice, leafy vegetables, etc.
But, again, you must not overeat. Calories are what matters in weight loss. You need to stick to about 2,500 per day to maintain the normal functioning of your body. Still, you need to make sure that most of those calories come from healthy fats and protein, rather than carbs.
Because of this, the so-called LFHC (Low Fat High Carb) diet might work for you. Keto diet is also a good choice, but our advice again is not to be too drastic. Not eating enough carbs might take toll on your training performances, while some scientists also connect it with reducing testosterone levels in the body.
So, for starters, it’s enough to make a couple of changes in your diet like:
- Replacing fast food with home-cooked meals rich in protein and healthy fat
- Replacing sweets with seeds and nuts
- Replacing unhealthy fats like pork fat with healthy oils like olive oil
- Replacing alcohol drinks with fruit or water
Proper Weight-Loss Workout
Counter to popular belief, jogging is not the best way to lose weight. Not only will it take too much of your time, but such workout can also have a negative effect on your vertical jumping. A much better option is HIIT or High-Intensity Interval Training. Even the great Bruce Lee knew that 10 minutes of jumping rope was more efficient than half an hour of jogging, so you should follow his steps.
In fact, rope jumping might be the best exercise for you as not only does it burn fat, it also strengthens your jumping muscles. You also shouldn’t skip weight exercises for a simple rule – more muscle means less fat. Never skip the “leg day” in the gym! On top of helping you lose fat and jump better, exercises like squats are proven to increase the levels of testosterone.
Vertical Jumping Program
Probably the best way to lose weight and get better at vert jumping is by doing the exercises from the Vert Shock program. These exercises are designed to help you jump higher, but they’re also physically demanding, which means that you are guaranteed to burn fat is you follow this training routine.