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5S Weight Management Strategy

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1. Set the target weight 8 Tematy

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1. Assessment of current body weight

2. BMI, percentile grids – GO and NO GO decision

3. Weight vs Body composition

4. Assessment of body composition – methods

5. Body composition – possible reduction and GO/NO GO

6. Bone Mineral Density

7. Female athlete and anaemia

8. Eating disorders

2. 2. Support the process 4 Tematy

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1. It’s a team work (although not a team sport)

2. Why do athletes cut the weight

3. Psychological aspects

4. Analyse the future plan

3. Start with the plan 5 Tematy

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1. Before you start

2. Calculate the time needed

3. Implement the plan into calendar

4. Individualised approach – monitoring and adapting

5. Previous experience vs. perspective

4a. Steady reduction – Fat burning formula 6 Tematy

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1. Fat loss, not weight loss

2. Winning formula – energy deficit

3. What are proteins and why you can’t miss them

4. Dietary fibres as crucial component

5. Water – why, how much and how to drink it

6. Foods to be avoided

4b. Steady reduction – Practical tips and tricks 5 Tematy

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7. How to compose a menu

8. Supplementation

9. Cheat meals, leptin and sleep

10. Why am I not losing weight on a deficit?

11. Back to a normocaloric diet and refeeding

5. Safe refine 5 Tematy

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1. Weight cut 1.0

2. Weight cut 2.0

3. Horror story. When the things go wrong

4. Different disciplines – different strategies, different recipes

5. Recuperation after weigh-in

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