by James Bee
What
an awesome year of martial arts it’s been. So many great fights, so much action – combat
sports just gets better every year. I
hope your year has been full of great training and achievements and you’re
going to finish off on a high note.
I
say this because now as the year is quickly coming to an end, it is around this time when there are less fight shows on so most gyms will
start to relax a bit more.
Coincidentally, it’s also the same time of
year when things like McDonalds and ice-cream become an essential macronutrient
for some people. I’m not going to lie to you. I definitely confess to eating my
fair share of junk food over the holidays, but trust me, the last thing you want
to do is waste a whole year’s hard training and dieting by blowing it all in
the last few months of the year.
If you want to be one of the smarter more
proactive people, you need to make sure you’re cutting fat now. But don’t
worry; it’s not as complex as most people make it out to be. Just follow these
simple guidelines for a leaner lifestyle.
1.Protein intake
The
truth is, when it comes to protein intake, you don’t have to be a pro
bodybuilder to benefit. Experts recommended that 0.7gm of protein per lbs of
body weight is sufficient to support muscle mass and metabolic rate. When it
comes to the ladies, they are often worried about putting on bulk with
increased protein but it’s not the case. Putting on size requires a special
resistance training program and lots of testosterone so don’t worry, it’s not
going to happen. If anything increasing protein will help weight loss for men
and women.
2. Focus on fruits and veggies
Don’t
underestimate the power of fruits and veggies. They are alkaline producing,
which can help to preserve bone mass and muscle tissue. Plus, they are rich in
antioxidants, vitamins, minerals, fibre, healthy fats, and phytonutrients. When
deciding which veggies are best – look for perky bright coloured or dark
leaves. When it comes to fruit, choose mainly berries or pick fruits that feel
heavy for their size.
3. Include healthy fats
Then
add some healthy fats. Research tells us that good fats can have a big impact
on your overall health and performance. Things like increased brain and cell
function are just the beginning of a long list of benefits. One of the best
bang for buck high sources of good fats is fish oil. I recommend fish oil to
all my clients. Some other healthy fat sources are eggs, fish, beef, nuts,
flax, and coconut oil.
4. Eat unprocessed carbohydrates
When
it comes to carb sources, you can’t beat potatoes, quinoa, and brown rice. The
carbs you want to avoid over indulging in are the refined carbohydrates like
breads and pasta. This can cause many problems from digestive issues, insulin
resistance, to higher than usual joint inflammation.
5. Drink adequate water
Let’s quickly discuss water
intake. No matter if your goal is muscle gain, weight loss or both. Water balance
is going to play a big part in your outcome. You need to drink at least 2-3
litres per day. Considering around 1ltr comes from your food, consuming around
2.5ltrs of water each day will set you on the right on track. When you are training, make sure you’re topping
up with 250ml water every 15 mins of activity.
James
Bee is an Aussie fitness and nutrition coach who specializes in weight cut
management for pro muaythai fighters. If you would like to learn tips, tricks,
and awesome information for fighters and like-minded athletes, check out his
website JB Fitness Systems and
follow his Facebook page.
You can also download his brand new 8 week cutting guide Here.
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