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  • Workout Tips
  • 10 golden rules
  • 1. Set a realistic time frame – Unless you are already lean, you can’t get ripped in just a few weeks. A realistic fat loss for most trainers is about 500g – 1 kg per week. So if you are 100kg and you want to diet down to 90kg; that should take you at least 10 weeks. The most important thing is healthy fat loss, no crash dieting! If you loss weight too fast your body will just stack it straight back on!

    2. Be strategic, and diet like a bodybuilder – Competitive bodybuilders eat a pretty bland diet for anywhere between 6 – 12 weeks before a contest. They will usually prepare their meals in advance and take them to work or school. They will eat 6 – 8 smaller meals per day (about 1 every 2 hours), 2 or 3 or which could be a protein shake in water.

    3. Structure a diet plan – I recommend you get an exercise book, and write down each meal you will eat, every day, for a week in advance. Then go out and buy the food you will need for the next 3 – 4 days. Use your book like a diary, and tick off each meal to help you stick on your plan. Remember carb’s in the morning, protein in the afternoon!

    4. Don’t starve yourself – Starving yourself is one sure way to lose body fat, but it is also a sure way to lose muscle mass. You train so hard to put on a few hundred grams of muscle here and there on your body, but studies show you will lose muscle really quickly if you diet too hard. Slower, steady fat loss is best, about 500-1000 grams per week will help you keep your muscle while stripping fat. (Remember that your body will respond to starvation by STORING fat)

    5. Protein is king – the only way to lose fat while keeping muscle is PROTEIN!!! You should aim to get a good serve of protein, 20 to 30 grams, at each meal. You want a variety of lean protein. Chicken breast, lean red meat, egg whites and fish are all great sources. A 150g chicken breast will contain about 30 – 40 grams of protein, but if you’re eating red meat or fish… ALWAYS go premium lean cuts with the least amount of fat!

    6. Cut your carb intake – One of the quickest ways to strip body fat is to lower your carb intake as much as you can. First of all you should limit your carb intake to no more than about 100 grams a day (or as close as you can to it). Secondly, eat all your carb’s when you wake up, a carb-rich breakfast or mid morning snack (10:30am-11:30am). This will mean that you go to sleep with hardly any carb’s in your system which helps you burn stored fat while you sleep.

    7. Watch your fats – Fats are essential in your diet, even when you are trying to get ripped, but you should always look for foods that are naturally low in fat. High fat and processed foods should be avoided or only eaten very, very occasionally. The types of fats you want are known as Essential Fatty Acids (EFA’s) and come from foods like Flax Seed Oil, Olive Oil, avocados and nuts. These should be consumed in extremely small amounts but you do need that small amount each day.

    8. Eat your veggies – Vegetables are an essential source of nutrients and fibre, and are critical to anyone looking to achieve their fat loss goals. Non starchy vegetables like broccoli, lettuce, cabbage, capsicum, bok choy etc. can be eaten in relatively large amounts. These veggies can be cooked or used in salads and are great for bulking out a meal. Steamed veggies keep much more nutritional value than boiled, and keep away from potato and white rice if you want to cut carb’s!

    9. Eat natural – Whether you’re dieting to get ripped or you are bulking up, your basic meal strategy should always be to try to each as naturally as possible. That means stay away from highly processed foods, fast foods, sugary foods and drinks, and foods made from white flour. It’s always better to choose more natural and less processed foods like whole grains, plenty of fresh vegetables, fruit, nuts, fresh lean cuts of meat, brown rice, etc.
    Follow the hunter-gatherer principle: if you couldn’t hunt it, or gather it from nature – don’t eat it!

    10. Drink plenty of water – When you are burning off fat, or digesting protein, your body consumes large amounts of water. On top of that your body produces waste during the fat burning process, most of which has to pass through the urine; which can then easily dehydrate you if you don’t drink enough water. You should aim to drink 2 – 3 litres of water each day to keep your fat burning working at maximum. If you are training hard in hot weather you will need to drink even more. Apart from water you can drink a few cups of tea or coffee each day, but definitely no soft drinks, cordials or juices.