EAT FOR BEACH-READY ABS
FITNESS COACH JOE WICKS WORKS AS HARD IN THE KITCHEN AS HE DOES IN THE GYM, BUT HARD WORK NEEDN’T BE COMPLICATED. FOLLOW HIS TIPS TO NAVIGATE THE CLEAN-EATING MINEFIELD WITH CONFIDENCE
Use clean-eating expert Joe Wicks’ nutritional know-how to strip fat for summer.
TIMING IS OVERRATED
The idea that you must eat every few hours to stop your metabolism stalling is misinformation. Wicks believes eating frequency has never impacted his fat loss. If fitting in three mini-meals at your desk is impractical, eating more food less often is fine. The exception? Always refuel up to 90 minutes after training.
It’s not all about what’s on your plate. Making sure you drink enough water is just as important as fuelling your muscles with the correct foods. Wicks knows keeping track of your intake can be tiresome, so he suggests filling three bottles in the morning and keeping them by your desk at work. Between 2-4 litres will keep you sharp and fend off hunger.
Wicks practises what he preaches and “preps like a boss”. This doesn’t mean you have to cook up a week’s worth of meals every Sunday night. If you find it easier, simply fit in your prep the evening before, by grilling salmon for tomorrow’s Tupperware, say. The point is to avoid dashing out to grab a sandwich because you haven’t planned ahead. Best make room in the freezer.
YOUR GO-GO GADGET
If you’re short on time most mornings and guilty of skipping breakfast, invest in a high-powered blender and whizz up a smoothie for the commute. Wicks opts for almond milk, avocado, whey, nuts, berries and Greek yoghurt. A nutrientdense breakfast will kickstart your metabolism for the day ahead. Not a smoothie man? You can also use it to make a whey-based postworkout pancake batter.
DON’T CUT WHITE CARBS
The carb police are vocal on social media, but if you want to optimise muscle growth and repair, listen to your body instead. Sure, slow-digesting sources such as sweet potato are ideal for delivering a steady stream of energy, but after a gruelling workout your wrecked body will benefit from fast-acting carbs, such as white rice, which drive amino acids to your muscles faster.
FREEZE FOR EASE
Hitting your eight-a-day can be expensive, especially if you’re shopping for fruit and veg in artisan grocers. So why not try the frozen aisle instead? Wicks actually prefers it. Fruit destined for freezing tends to be picked at its most nutritious, while fresh produce is gathered before reaching ripeness. Plus you’ll waste less of it – which will help you save up for that new blender.