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first_img Published on April 11, 2010 at 12:00 pm Contact Mark: [email protected] | @mark_cooperjr Comments In a tie game in the fourth inning Sunday, Syracuse looked to rally to take the lead in a crucial Big East game.After Jenna Caira struck out, the bottom three hitters of the lineup came to the plate. For a team struggling to get any production from the bottom of its lineup all season, the fourth inning did not look promising.Then Stacy Kuwik walked. Kelly Saco came up next and doubled. Rachel Helman followed that up with an RBI single.The last three hitters of the order did their job and turned it over to the top of the lineup.The result: a five-run inning that blew the game open. AdvertisementThis is placeholder text‘It’s nice to see the bottom of the lineup getting that started,’ SU head coach Leigh Ross said. ‘It’s good to know that you don’t have to wait for your top of the order to get up and make something happen.’With an offense more balanced than it has been all season, the Orange (19-16, 5-3 Big East) took two of three from Providence (12-18, 3-5) over the weekend. The two teams split on Saturday, with Syracuse winning the first 11-1 and the Friars taking the second 7-6, and the Orange won Sunday’s game 10-2. Syracuse averaged more than nine runs per game in the series, a huge jump from the four runs per game average that SU had on the season prior to this weekend.‘Everybody saw what they wanted and attacked what they wanted,’ said Lisaira Daniels, who went 5-10, raising her team-leading batting average to .382. ‘I think that was the difference from previous games.’The offensive numbers were astronomical for the Orange.Every hitter that received more than one at-bat over the weekend got a hit and scored a run. Syracuse’s 28 runs this weekend eclipsed the total runs scored for the Orange in any of the team’s five tournaments to begin the season.Those tournaments were five games apiece. The Orange did it in three games this weekend.Thank the production from the bottom of the order for that.‘When you’re hitting one through nine, it can just happen at any time,’ Ross said. ‘I think it’s the combination of seeing a lot of live (pitching), and we’re getting deeper in the season and maybe they’re knowing themselves a little bit better as hitters.’Kuwik, Saco and Helman, Syracuse’s usual seven through nine hitters, went 11-25 (.440 batting average) during the weekend. Their combined batting average before the weekend: .199.‘We were a lot more relaxed out there,’ Saco said. ‘Everyone was being more aggressive, jumping on that first strike. We just had a little more confidence in ourselves.’Syracuse’s offense got out to a fast start all weekend. The Orange scored at least two runs in the first inning of every game. On Sunday, the three through seven hitters of the Orange lineup rallied to push two runs across the plate after Veronica Grant and Daniels, SU’s two best hitters by batting average heading into the weekend, grounded out to start the game.‘We can’t always depend on the meat of our lineup,’ Daniels said. ‘That was really good. It was kind of relaxing (and) took a lot of pressure off.’Kuwik led the Orange with seven RBIs, highlighted by a five-RBI game in game one Saturday. Steph Watts hit her team-leading third home run of the season for the Orange in game two Saturday and finished with five RBIs on the weekend.Watts was also a big part of the five-run fourth inning Sunday. With the bases loaded and one out, the sophomore fought off pitch after pitch. She finally hit a deep fly ball on the 10th pitch of the at-bat to drive in Grant on a sacrifice fly.Her one at-bat was a microcosm of the team’s approach at the plate all weekend. It was something that wouldn’t have been possible without the bottom of the lineup setting the tone.‘She had a runner at third and she wanted to bring her around, so she knew she was looking for a certain pitch,’ Ross said. ‘That’s a good hitter. All the way through the lineup they’re being smart hitters right now.’[email protected]  center_img Facebook Twitter Google+last_img read more

first_imgWhen it comes to fat loss you have to put yourself into a calorie deficit. There are no if, ands or buts about it.It doesn’t matter what system or diet plan you follow. If you want to lose fat, you have to be in a calorie deficit.The problem that people find when trying to do this is twofold. Either they find that they are not eating enough, or they can’t have the food they like. This is a double edged sword that will determine either success or failure. Good nutrition programs should help to properly control energy balance in the body. They should prevent excessive swings in either direction; either too much or too little; but it should also provide nutrient density.Nutrient density is the ratio of nutrients (vitamins, minerals, fibre etc.) relative to the total calorie content of the food.A food with high nutrient density contains a high amount of key nutrients (protein, iron, zinc, B vitamins etc.) per 100cals of food.Foods with a higher nutrient density are brightly coloured vegetables, brightly coloured fruits, high fibre, unprocessed grains and lean meats. These foods also have a lower calorie density per 100cals.These foods are great for people who are trying to lose fat.You are able to eat more of them during a meal and not take in a huge amount of calories, so overall calorie intake is easier to control.They provide longer periods of satiation after meals, meaning you will feel fuller for longer.They are difficult to over eat also due to their satiation effects. They have more essential nutrients per volume of foods than foods with a higher calorie, lower nutrient density.You are giving your body everything it needs, but also doing everything you can to help with your fat loss goals.The problem that people have, as I alluded to above, is they feel that they are missing out on the foods they love.These foods can be added into any weight loss plan, but you have to be careful with them. The reason for this is that the majority of these foods have a hugely calorie dense.What this means is that these foods have a huge amount of calories per 100g.Foods with a high calorie density would be cookies, crackers, butter, bacon etc.It takes very little of these foods to give you a huge amount of calories and as most people come from eating huge amounts of these foods, it is very hard for them to display restraint and apply moderation when presented with them.The best combination of foods when it comes to fat loss should be a good mix of foods that are both high in nutrient density and are low in calorie density.This combination means that you get to eat more in volume of food each meal and also gives your body all the essential vitamins and minerals it needs to help with your goals.This doesn’t mean that you have to avoid the foods that you like completely.You just have to realise that if you need a certain amount of calories per day in order for fat loss to continue. Your portion sizes of these foods will probably have to be lower than you are used to.You then have to weigh up the odds of whether you will be satisfied eating less of what you like occasionally, and more of what you need.Alan Aragon has a table that he uses for his Flexible Dieting model.It states that a good flexible diet plan should be 70% whole, minimally processed, nutrient dense foods that you love the taste of.10% should be whole, minimally processed nutrient dense foods that are neutral to your taste.10% can be semi-junk foods, that aren’t completely devoid of nutrition. 10% can be blatant junk food.This is the model that I am using myself at the moment and it is working quite well for me.However, I know my calorie intake and I am tracking my calorie and my macronutrients (protein, carbs and fat).If you are coming from a background of having 70% of your diet being blatant junk foods, start by adding in a good nutrient dense low calorie meal each day and then add another every two weeks until you are near the table guidelines above.Once you have this in place, you and your body will be in a better place regarding both your health and your fat loss goals.#TrainSmartFor further information on training and nutrition, contact me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118?ref=hl* Emmet is the owner and operator of Rushe FitnessDD Fitness: The right calories for fat loss was last modified: June 12th, 2017 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:fat lossfitnesshealthrushe fitnessweight losslast_img read more