The composition of the body is an important aspect of total rugby fitness.

The percent body weight as fat may be calculated from measurements of body density. A more practical method is to estimate body fat from measurements of skin fold thickness. Typical body fat percentages for elite rugby players range from 8% to 13% for backs and 10% to 17% for forwards, and these may vary throughout the season.

A typical body fat percentage for a 25 year old male is 16% - elite rugby players need to be closer to 10%

An optimum level of body fat is important for rugby - excess fat is a 'dead weight' which reduces your movement efficiency and therefore affects stamina, speed and agility. The front row forwards are likely to exhibit endomorph traits and are therefore inclined to carry more body fat. It may be argued that the front row forwards require fat for cushioning and extra bulk.

Maintaining body fat for cushioning contact is an excuse - the benefits of a low body fat level out way any perceived benefits of using fat as padding!

A Fat Loss Plan is based on creating a negative energy balance by reducing your calorie input (nutrition plan) and increasing your calorie output (training plan). Body fat is the largest energy reserve you have so by reducing your energy input you resort to stored energy and increasing energy output uses up those stores. The following approaches are worth considering:

• A combination of low intensity fat burning exercise e.g. 60 minute walk, and high intensity intervals promotes high calorie expenditure
• Increasing your muscle mass will increase your metabolic rate - the rate at which your body uses calories to maintain normal function
• A gradual and progressive lowering of your caloric intake is much better than a sudden decrease
• Cut down on fat and carbohydrate but maintain your protein intake to help minimise muscle atrophy

Generally speaking, if you are losing more than 2 lbs per week you are probably losing some muscle mass. Losing body fat is not an overnight thing. Failure is often due to the fact that people expect to lose too much too soon

It is vital that you consider the effects of a fat loss plan on your overall programme and playing performance - avoiding loss of muscle mass is paramount but it is also sensible to resort to a standard energising diet two days prior to a game.

Fat is not all bad

Fat is a rich energy source for players with high calorie expenditure and also plays a part in hormone and body cell production and the provision of fat soluble vitamins and essential fatty acids.

You need a certain amount of fat for good health

However, it is important to avoid saturated fats as these are unhealthy sources plus an excess of fat intake will lead to excess levels of bodyfat.

Players will not use fat as an energy source during games because the intensity of exercise is too high