If you want to see your muscles, you need to get rid of what’s hiding behind them. To do this, you must eat enough to preserve muscle, but not so much that you put on fat.
The below are real basic rules that you should follow in order to lose fat and build muscle:
1: Fill up on protein and multicoloured vegetables. A high-protein diet makes you feel full for longer and keeps your belly flat, whereas eating too many carbohydrates makes you feel bloated. Eat chicken, fish or beef with as many vegetables as you want, the more colourful the better.
2: Go easy on “dry” carbohydrates. After 4PM, try to stay away from refined carbohydrates such as white rice and bread. If you want to include a carb with your evening meal, choose the unrefined kinds, like wholewheat pasta or brown rice.
3: Eat fibre, Fibre keeps you regular and helps your body to better absorb dietary fat. If you like cereal in the mornings, try sprinkling some raw oats. Start with say a table spoon and maybe after two weeks double that amount.
4: Consume good fats. You don’t need to cut out fat completely but you should aim for around 95g per day (less for losing weight). Ideally choose monounsaturated fats like olive and rapeseed oil, avocados and nuts in stead of saturated animal fats like cheese, butter and meat. Omega 3 fats like those found in linseed / flaxseed and fish oils are great to have.
Remember, healthy eating is not complicated as it might seem and that’s what puts a lot of people off from wanting to make a change in their habits and lifestyle. In order to progress in the gym and change for the positive in the way you look, you need to pay huge attention to what you eat and what will support your diet and muscle growth.
The first few weeks will be difficult, if your lifestyle has been regular takeaways, crisps, chocolate while drinking excessive amounts of alcohol socially. But like quitting smoking, after those first few weeks on your new plan, I guarantee you will be eating like a nutrition expert and not even thinking about it, apart from noticing the fantastic changes in the mirror and in the performances you put in the gym.
But let’s be clear – the transformations to your body won’t happen overnight – mixed with a regular and correct training programme the results will definitely come over time, but ONLY if you make the time and dedicate yourself day in, day out – and when that time does arrive, it will be richly deserved for all the effort you have put in.
Keep the faith and keep up the great work!