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Adappt’s top Food tips to burning fat, looking good and feeling great!!
Food has a function - to fuel our bodies and to grow and repair damaged tissue. These tips will keep your metabolism (the speed at which you burn calories) high resulting in you burning much more fat than usual, will keep your energy levels up, and will help you rebuild your muscles after training for that firm, toned look. Remember 70% of your results from the gym come from food!! |
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Do… Eat little and often and up to 4 – 6 times a day Big meals slow you down and can cause weight gain. Eat ideally every 3 – 4 hours to keep your energy up and metabolism fast.
Do… Only focus on small meals No more than two cupped handful’s per meal
Do… Eat Protein with every meal Essential to toning and fat loss Protein builds muscle, with out it, no fast metabolism, no muscle tone, no results.
Do… Eat Carbohydrates Carbs are energy foods. No energy means disrupted sleep, poor body function and low energy making training impossible. Carbs also fuel the muscles making them look firm. However, carbs late at night fuel the body needlessly before sleep when you are more likely to store that energy as fat.
Do… Drink Plenty of water Your body is 70% fluid and cannot function without being constantly replenished. Dehydration means low energy, headaches, aching muscles after training and can cause cellulite.
Don’t… Lose motivation Stay focused, remember your goal and promise yourself every day that you will do the best you can for your body shape to change positively forever.
Don’t… Snack when you’re not hungry Calories going into the body needlessly will only ever go to one place… Hips, thighs and bums!!
Don’t… Eat high sugar, high fat foods Foods that are high in sugars and fats will cause an imbalance in your sugar levels and cause you to store fat undoing all your hard work in the gym.
Don’t… Miss meals Skipping meals is incredibly damaging on the body. It will slow your metabolism down, causing you to store more fat when you do eat next. |
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Turkey Chicken Lean bacon Lean cuts of steak Salmon Sardines Tuna Mackerel Nuts (unsalted and un-roasted) Kidney beans / all beans Eggs Soft cheeses Low fat yoghurt Soya Hummus / Chickpeas Seeds Pulses Milk Protein shakes / Supplements
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Healthy Foods high in Protein |
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Ideal Sources of Carbohydrate |
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Beans Pasta (whole wheat ideally) Brown rice Baked potatoes Cous Cous Wholemeal Bread Porridge Oatcakes Vegetables Rice cakes Lentils Bagels Corn Muesli Peas Shredded Wheat |
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Foods to Avoid |
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Packaged, processed foods Tinned goods Chocolate Red Meats (more than twice a week) Alcohol (more than twice a week) Corned Beef Chips Crisps Cakes Cookies / biscuits Take away Salted Nuts Heavy Sauces / Dressings Fizzy Drinks White Bread Creamy tea’s / coffees Chewing gum |
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