By simply eating more frequently and swapping your foods to a diet higher in proteins, using foods such as lean meats fish, eggs, milk, beans, nuts etc, having short daily walks and 8 hours sleep each night you can make these changes.
The trick is to use foods you already like, as the best food plan is the one you can stick to consistently, your body will then begin working more efficiently as nature intended.
You don’t need point systems or coloured days, just plain old fashioned common sense.
To get the best results I teach my clients to transform their bodies with simple weight training exercises and follow a very basic diet. They`re ideally suited to men and women of all ages, shapes and sizes and the simplest way to get maximum progress which will result in visible changes your body.You shouldn’t get lots of aches and pains after a workout, just tired muscles and a sense of well being..
This is not a Boot Camp experience ladies and gentleman
As I believe in stimulation of the body not annihilation
Through personal experiences, I’ve made nearly all the mistakes out there and then learnt by them. I`ve gone from being one of those people, who however hard they tried, got absolutely nowhere… to moderating on one of the largest UK weight training web sites for 5 years.
How times change..and they can for you…
Firstly I`d like to dispell a myth about the rapid weight loss promised by many articles and Personal Trainers, basically they`re telling you what you want to hear. You know the old adage, if its too good to be true it usually is..
Basically for every gram of carbohydrates you eat you body will retain an amount of water. So, a low carb diet will bring about weight loss due the body retaining less water and yes you will lose 10 lbs of weight in 14 days.
However a low carb diet isnt usually maintainable for long periods of time and if you cant be consistent all the lost weight will return. You`re then back to square 1 or possibly worse having gained weight from initial extra eating due to the unimaginable cravings.
A low carb diet eliminates starchy carbs ie bread, pastas, rice, potatoes..That`s why the thought of some crisps would have you salivating..
However most people who go low carb actually make a classic mistake of actually going low carb AND low calories.
A low carb, high fat diet is easier to stick too, if it suits your taste palate.. and I like carbs, but high fat high protein diets do work.
The common sense approach.
So we`re eating a good clean diet including foods which are naturally high in protein with a small/moderate amount of healthy fats and a MODERATE amount of carbs.The simplest way to boost protein intake is to use a protein powder which are even in supermarkets these days.
A moderate amount of carbs will allow us to have plenty of energy, yet not crave them. We will eat 5-6 small meals a day equally distributing carbs, fats and proteins so we`ll have stable levels throughout the day there by also eliminating the “afternoon crash” when you`d give anything to be able to have a nap..I find fats take care of themselves.
or 2eggs on toast & milk.
Tuna and an apple
Chicken salad sandwich & milk
Nuts and a banana(this will eliminate the afternoon crash)
Chicken stir fry with noodles(Spaghetti bolognase/shepherds pie/or similar would suffice)
Scoop of protein, or cottage cheese, nuts,tuna etc
Simply swap foods of the same type in and out of meals for variety.
This is of course a very basic example of how we`d go about your food, there`s plenty of room for improving on the example for more advanced trainers.
I wrote this nearly 4 years ago now, I put a similar diet up on Facebook for beginners last week.
It`s a solid BEGINNERS plan.
I havent added an advanced trainers diet because I could easily have googled it or used a friends diet and that proves nothing.
A beginners diet is far harder to find, because hardly anyone thinks like a beginner…
Set yourself up for success and learn consistency, then advance.
My last tip would to be to download My Fitness Pal.
You scan in your food and it breaks down how much protein, carbs and fats you`ve eaten and will also give them as a percentage.
Ignore the rate at which it says you`ll lose or gain weight, as its inaccurate. If you`re stressed for example it`ll be harder to lose or gain weight than when your on holiday and stress free.
Essentially, you`re after 25% of your cals from protein, the remaining 75% of calories as long as your carbs and fats dont drop below 25%, can be made up of whatever % your taste prefers.
These percentages or “macros” will allow you to lose a higher percentage of fat rather than muscle and fat loss or conversely add lean muscle rather than just getting fatter if gaining weight.
Of course cardio and or weight training will have to accompany this.
The final caveat is you must either be in a slight deficit or surplus of calories.
My fitness pal will give you an approximate amount of calories to eat to reach your goal, use it as a guide and simply add or subtract 50 calories as your weight plateaus.
Ideally you will be on as many calories as possible, yet still lose weight or as few calories as needed to gain weight so you minimize fat gain.
Eat too little (very common mistake) and your metabolism will fcuk you and stop weight loss.
Eat too much and you`ll just increase your bodyfat.
This is a rough guide only and all I`ve done is give a one for all plan as best as I can and in the simplest way to follow.
I can of course advise on all levels from beginner to advanced and you`ve only to ask for more detail and I`ll supply it..