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

Mens Health (Australia) - - Classifieds -

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.

STAY HY­DRATED

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.

THINK AHEAD

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.

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