So you know you have to train hard if you want to reach that PR in your 10k or excel in your weight training, if you want to work smarter, not harder, then these simple tricks/tips may help you to perform at your best and no extra sweat required:
My previous blog posts have all been about how you can make those nutritional changes to help you lead a healthy lifestyle. Here is the conclusion to all those posts, follow this advice and you will be well on your way to being, fitter, healthier and happier!
Tips for healthy eating habits
Avoid eating processed convenience foods as much as you can due to their high sugar, fat and salt content. These are very addictive, this means takeaways as well!
Eat smaller portions (as much protein as possible) regularly, don’t limit yourself to 3 meals a day. Try to eat at least 5 small meals, this will keep your blood sugar levels constant so you won’t have those peaks and troughs.
So diet, what is it?
Well it’s not some 6 week cabbage or Atkins diet as so many of you are thinking. It’s one of those words that the supermarkets and advertising companies has got hold of and redefined the definition of, making themselves a load of money in the process.
Here are some tips to help you reduce the amount of fat in your diet
- Steer clear of meats such as sausages, bacon and cured meats
- Venison (l know it’s expensive!) contains less than 2% fat compared to beef, lamb and pork.
- Don’t add fat when cooking meat, a descent non-stick frying pan is all you need.
- Don’t use mild varieties of cheese, always go for an extra mature as you need less to get the same taste.
- Make sure the oil is piping hot before adding ingredients as warm oil is absorbed into the food.
- Remember the hidden fats in those drinks, always use skimmed milk in latte, cappuccino or hot chocolate or simply have water or herbal teas instead.
- Don’t trust low or fat free products, they always contain more calories due to the thickeners and sugars added to boost flavour, always read the label.
- When using oil always measure out by using a teaspoon or tablespoon, this way you see how much you use.
Calculating your carb needs
Make sure you fuel your workouts/runs effectively
Aim for 50/55% of dietary energy intake or use the formula below.
Remember that fruit and vegetables form easily digestible carbs in addition to grains, beans and pulses.
Avoid these weight loss mistakes
So, out there are thousands of weight-loss programmes; it seems like 90% of the people l train are or have been on some sort of diet. Unfortunately getting into shape isn’t always that easy. So for those who aren’t seeing the results you want yet and are experiencing the frustration of it all, please don’t give up!
How to build lean muscle and lose weight
I typically recommend that someone choose their ideal weight (taking into account muscle) and multiply that number by 10. This gives you a base number of calories in which you need to just survive.
Example: 5’10 say feels good at 145lbs
Starting calories would be 1,450 (145×10)
6 Ways to maximise muscle growth outside of training
Below are six key evidence-based points that work alongside your actual weight/resistance training. These tips will make a difference to performance outcome, but that actually cost very little in time or effort.
Absolutely critical and the best, most effective muscle promoting recovery modality we have. Athletes in heat training need upwards of nine hours sleep per day. This can be in one hit or accrued during each 24 hours. The deep sleep that we get during the nightly slumber is the most important though, so whilst napping during the day is good, it shouldn’t come at the expense of nightly sleep.
9 Secrets for Living the Fit Life
If living the ‘fit life’ were easy, everybody would do it. Most often it requires a change of lifestyle and is hard work. Being fit and healthy will help us live a longer, happier and more fulfilled life. It helps you get better sleep, increases energy levels and minimises trips to the doctor. Most importantly, it helps provide a sense of well being that comes from knowing you and your body are functioning at 100%. I encourage you to give it your best shot (no one is perfect) because the benefits of living a fit life are endless.
Here are the 9 secrets for living the fit life.