THE NUTRITION DO'S AND DONT'S OF GETTING A SIX PACK THAT LASTS!
A lot of people ignore that half the work of getting you into the shape of your life, is now how much iron you pump at the stomach but quite simply, what you put into your stomach. Here’s a guide to make sure you are not working out in circles with no res
Do: Keep ingredients simple and prepare meals in batches so you can assemble them easily each evening. Keep to organic or free-range if possible.
Do: Alternate proteins throughout the day: red meat, fish, chicken etc.
Don’t: Replace food with protein shakes. They will never give you the results you get from eating good, healthy meals.
Do: Weigh carbs before cooking and protein after (protein shrinks when cooked so allow for this when weighing your portions).
Do: Make friends with your local butcher and fishmonger or if you don’t do the shopping yourself, make sure whoever does, does this. Let them know you’ll expect good rates - you will be visiting them often.
Do: Eat at the same time every day. Consistency is key. Sample: breakfast at 7.30am and 10.30am, had lunch at 1pm, ate again at 4pm and 7pm, and had dinner at 9.30pm.
Do: Drink water. Lots of water. At least four litres a day.
Don’t: Stress. It produces a hormone called cortisol. This reduces testosterone levels, which makes it harder to gain muscle and can even reverse the gains you have made.
Do: Sleep at least seven hours a night. This is the second most important thing - after diet - to make gains. Sleep is when your body produces human growth hormone and you will be much bigger after a work-out if it’s followed by a good night’s sleep.
Do: Buy yourself some good digital scales and lots of food containers. 750ml are the perfect size.
Don’t: Beat yourself up if you miss a meal or a session. Just refocus and move on.
Do: Remember lots of small changes to your lifestyle will result in one huge one. Only you will know what they should be. It can include switching off your phone Friday evenings so you are not tempted to go drink.
Don’t: Give up.