1. Eat a Breakfast that’s right for your metabolic type.
Protein and fat for you protein types. Scrambled eggs and a few sausage. Carbo types head down the home made muesli road with goats milk!
2. Eat more!
Three smaller meals and 3 healthy snacks. But what do you serve during the footy on a Saturday afternoon? Mixed unsalted nuts—especially almonds—they will satisfy your craving for something crunchy and they help to build muscle! Bonus! Chips just give you that gut that’s spilling over your trousers…
3. Just say no to starches.
Foods like pasta, white bread, and potatoes make you fat they are converted to sugar and that means you store your fat. If you must have pasta, make yours whole-wheat. As for bread go granary, and swap white potatoes for sweet potatoes they taste better anyway. Control your portion tho!
4. Lift weights.
You have to hit the gym, and no, lifting beer cans during happy hour doesn't count. The muscles you build will not only improve your performance in your sport, they'll rev up your metabolism meaning you burn calories long after your workout is over. Ladies you have to do this too, you wont get butch, you’ll get lean and toned. DO IT!
5. Think before you eat.
Ask yourself, “do I actually need this” more common than not the answer to that is no, especially when it’s a hydrogenated fat laden brownie that will give you mushroom tops over your jeans.
6. Have a cheat day once in a while—or once a week.
Get rid of those cravings by allowing yourself a treat otherwise you might fall off your new plan forever. Allow yourself two slices of pizza take away but just order one thing not lots.
7. Lower Your Carb Intake
The easiest way to drop weight fats is to control your carbs. The cravings are hard at first, but it gets easier—especially when you see the results. You can still eat your fruit and veg but just cut out the pasta and rice.
8. Do Some Basic Interval Training
It's easier to alternate between hard and easy running instead of going for a long run—especially if you don't like running. Plus, you'll be done faster and burn more fat. Hit the treadmill/bike/ XTrainer for 20 mins 1 min hard one min easy.
9. Never, ever drink sweetened soft drinks.
But go ahead, have a glass of wine now and then. Lower carb beer is ok if you must but only 4 pints a week! Save them up if you have to. Soft drink contain chemicals that should not be in your body, treat it well and it will last, put those chemicals in and expect the worst.
10. Don’t fear fat you need it
It makes you feel full, helps control your appetite, and your body needs it. Your whole nervous system is made from the stuff, that includes your brain!!!
Feel free to contact me if you want any further knowledge on nutrition, always willing to listen. www.ocfitness.co.uk or email me on ollie@ocfitness.co.uk
Have a good one!!
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