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.