So you slug it out in the gym day after day. But you don't seem to be getting anywhere. That extra bit of stomach fat won't budge no matter how much extra effort you put in.
I have developed a checklist that can help to problem solve this, um, problem.
1. It's your diet. Consider adjusting what you eat.
If you are training at a genuine intensity, regularly, and you don't think its your diet then try number two.
2. It's your diet. Consider adjusting what you eat.
Plain and simple. You can't out train a bad diet. I see it time and time again. People working harder and harder with no plan or thought given to their diet. If you train hard and eat poorly you will get mediocre results at best. You might boost your fitness but getting fitter doesn't help you fit into that pair of jeans you love.
If you train hard and follow it up with a solid, nutrient rich, healthy eating plan then your results will be simply amazing.
The following is my list of 10 foods you should be eating regularly if you want that lean, athletic look.
1.Blueberries
Packed with antioxidants and anti-inflammatory compounds. Frozen or fresh you will still get the amazing health benefits of this fruit.
2. Salmon
Omega 3s, quality protein. Enough said. Eat more salmon.
3. Spinach
Pound for pound, spinach is the champion. A great source of vitamins and minerals this leafy green should be the base for every salad you make. Say goodbye to iceberg lettuce today.
4. Broccoli
Broccoli will make just about every top 10 list involving food. It is the king of the vegetables. Protein, fibre, potassium, calcium, vitamin C, folate, magnesium, the list goes on. Add a cup of this to any meal and you will be getting more nutrition than half the population do in a day.
5. Avocado
Don't be afraid of eating fat. Especially if you are trying to lose some body fat. Your body needs it to function and if you don't give it some through your diet, it will hold onto what is already has. Avocados have the good fats that your body wants, plus some fibre. Don't go overboard though, two or three mashed tablespoons will do.
6. Walnuts
Good fats, good proteins and good fibre means that this filling snack will give you a swag of your daily essential nutrients in just a handful of nuts.
7. Tomatoes
Fruit, vegetable or berry. Who cares!! This wonder food can be eaten in so many ways (think sauce, juice, raw, sliced, diced, steamed) that there is no reason to miss out.
8. Onions
Just like the tomato, you can get onions into just about any meal. Quickly fry them to decrease the intensity of the flavour, or just dice them up and add to your salad. Remember to brush your teeth or get some sugar free gum afterwards.
9. Eggs
Forget the hype or choose your belief. Free range, caged, organic there are lots of arguments going around the benefits and problems associated with all of them. The fact remains that eggs provide us with one of the best protein sources available on the planet. Also loaded with vitamins, minerals and choline (which is essential for optimal cardiovascular function). And when 'they' say eggs are bad for you consider what the Harvard Medical School Guide to Healthy Eating had to say "No research has ever shown that people who eat more eggs have more heart attacks that people who eat few eggs".
10. Low Fat Cottage Cheese
The trick with cottage cheese is to never eat it by itself. Otherwise persistent gagging or vomiting may be a problem! But if you want to get this protein rich, low carb, low fat, body friendly food to stay in your stomach simply blend it with an equal portion of your favourite berry and half a dozen walnuts. Great tasting, good protein, good fats, good fibre, perfect for the lean body.
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