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There is allot of information available in regards to nutrition and fat loss. So much so that it becomes very confusing as information is contradicting its self leaving people perplexed at what exactly they should be doing. This blog will outline 5 foods that you should never eat in order to achieve a better body composition. I will then include healthy alternatives so you can make the swop and eat for success and achieve your goals.

1)   Do not eat FRIED FOOD

Frying food should be avoided at all costs. It offers no nutritional value to your body only serving up a big dose of fat and calories. By avoiding fried food you will be on the way to becoming leaner and healthier.
Instead of eating fried food, grill it instead and you will avoid that big serving of extra fat and calories. By grilling your food and making smart choices you can turn something unhealthy into a more nutritious but tasty meal. For example many people love to eat chips. If you really need some as a treat simply make your own by using sweet potato which is a slow release carbohydrate cut them into chips and drizzle some good quality olive oil onto them before putting them into the oven to cook.

2) Do not eat WHITE BREAD
Products such as white bread also have little nutritional value but what is worse the calories consumed from white bread will be released in one big dose. Your body will not be able to use all of this energy and is quickly turned into sugar by the body meaning it is much more likely to be stored as fat.

If you must have bread opt for whole meal bread which has a much better nutritional value then its white counterpart. The energy is secreted from whole meal bread slowly meaning that you are less likely to store it as fat.

3) Do not eat SALAD DRESSING

Salads can be very low in calories and full of good nutrients but avoid adding the high calorie dressing that will have you putting weight.

Instead opt for a drizzle of olive oil or vinegar dressing. They have a lower calorie count and add flavor to your salads. Make your own dressing using olive oil, lemon and fresh chilli.

4) DO not eat WHITE RICE
White rice is similar to white bread in terms of little nutritional value and being high in calories. Its high glycemic level will have you storing more fat around the body.

Instead switch to brown rice. Your body will receive more vitamin B and importantly will keep your blood sugar levels more constant.

5) Do Not Eat WHITE SUGAR

Refined sugars are of course well known for storing fat and causing more serious health issues. Refined sugars should be avoided at all costs; your body does not need them.

Switch to fruits such as berries, grapefruits and apples. They also contain sugars however these sugars are naturally occurring and host high nutritional values. Things like blueberries and grapefruits are have lower sugar content and offer plenty antioxidants and fat burning properties.

Good nutrition and discipline forms the cornerstone to fat loss so it’s important we implement smart eating into our routine. Snacking during the day can have a positive effect on achieving better body composition for a number of reasons when its done correctly.

There are a lot of different methods to eating healthily but eating smaller meals more regularly throughout the day is a great option to choose for most people as it keeps their satiety levels in check and stokes their metabolisms for fat loss at Gym St Johns Wood.

The blueprint for leading a healthy well balanced diet is to consume 3 meals a day with 1 or 2 snacks in between. The snacks should be timed to limit hunger and avoid blood sugar levels dipping. You want to avoid the feeling of hunger during the mornings or afternoon as you are far more likely to consume a sugary snack to try and for fill your low energy levels.

Below are suggestions on how to snack smart and enjoy better energy levels and body composition.

Snack for increased Energy Levels.

Most people find that they experience a mid afternoon crash at work where they feel they have low energy levels. “Snacking smart” means that you consume a small snack to avoid this by eating a source of food that is high in protein and healthy fats. This aid’s with stabilizing blood sugar levels and produces sustain energy release until dinner. Below are some great suggestions for some healthy snacks.

• Raw almonds unsalted. These are easy to over eat so make sure you consume a portion which is close to the size of your thumb
• Low fat natural cottage cheese
• Avocado and egg white
• Teaspoon of hummus on whole grain crackers.
• Apple and organic natural un-sweetened and salted peanut butter.

Snack for better Body Composition

Many people when trying to loose body fat assume that less food is better and often cut any snacking out and try to eat little to no carbohydrates.

This approach is not ideal as any results you may initially gain will be at the expense of muscle tissue and will also affect optimal immune system function. Snacking and eating smaller more regular meals ensure you have a well balanced nutritious diet that is healthy and improves body composition. It stops you from feeling hungry during the day and keeps you feeling alert and energized.

In terms of choosing healthy snacks it has to fit in with your daily calorie expenditure and nutrient needs.

If you want to become lean and loose body fat choose low calorie nutrient filled snacks. If you have a strenuous training schedule and you want to add muscle or replenish your body with fuel opt for high protein high calorie snacks.

Snacking to meet your nutritional demands

Snacking will help you reach your nutritional targets through the day in regards to vegetable, calcium, protein and fruit intake.

They offer you an opportunity to consume valuable nutrients your body needs to function and burn fat. It is important to be organised when it comes to your nutrition so always try to have healthy snacks ready made and available for when you need them. This will go a long way to helping you avoid snacking on sugary quick fix snacks.

The Variety of food you eat throughout the week is important for several reasons. Making sure you eat a variety of foods throughout the week ensures your body is getting amount of nutrients and it helps to keep you satisfied.

If you eat the same meals day in day out you are far more likely to slip up because you will be sick of it.

Ideal small meals or snacks include boiled egg salad with mixed spinach leaves, tomatoes and Kidney beans. Tuna and low fat cottage cheese with black pepper and tomatoes. Avocado, beetroot salad with mixed leaves, basil, feta and grilled salmon.

There are many before and after pictures of people who have lost a considerable amount of body fat and added lean muscle tissue improving their physic, lifestyle and confidence.

They worked hard to achieve what they have achieved and didn’t give up when things got tough which is the attitude you need to improve your body composition and quality of life.

Many people are still trapped inside a physic that they hate. They are despite to change things around but different obstacles keep getting in their way such as family commitments, work and social life so they put it off for another week or month. The truth is you will always be faced with these obstacles in life so don’t hide behind them.

Find away around them and make your self happy with the body you live in.

Get the body you deserve

Realizing that you have the power to change your life around is where it starts. By taking responsibility your health and fitness you build the body you want. Below are 3 steps to follow to make these changes and achieve your goals.

1)     Feel the pain

Remember the pain caused by your un-happiness with the body you live in and let this emotion drive you forward. Use it as motivation to stay focused and work to achieve what you need to do regain your confidence, health and lean physic.

2)     Set Your Goals

Set your goals and know what you want to achieve. This clarity will help you work hard because you have a specific motive. Picture the body you want and get it.

3)     Get on With it

Do not get stuck on the first step, actually putting in the hard work is what really counts so you have to stop thinking about it and put all your efforts into achieving it. There is no time like the present to get started on your nutrition and workouts.

Summer is around the corner and it’s now you have to think about your training and nutrition if you really want to achieve your goals by the summer. There’s money to be made from people who are desperate to shed their body fat ready for their holidays and the summer months so in this blog I will list 5 marketing scams that will not help you achieve your goals so you don’t waste your time or money.

1)     Fat burning Pills

People want to believe there is a quick fix to looking and feeling great so are easily sold on diet pills. There expensive and they don’t work effectively. Instead strip body fat and stay lean and healthy through regular intense exercise. Not only will you improve your body composition but you will increase cardiovascular health too.

2)     Sit ups everyday isn’t the answer

Many people are led to believe that performing sit up or crunches is what’s needed to reveal tight abs. This is a big mistake leading to disappointment. Big compound exercises such as front squats, deadlifts, over head presses and pull ups are the best way to build a solid core. Then you need to incorporate high intensity cardiovascular work to further help strip the layer of abdominal fat away to expose your chiselled mid section.

3)     Weight loss and Fad Diets

There a plenty of companies who release pre packed diets marketing them as low fat or low calorie meals. They often contain refined sugars or artificial ingredients that your body can’t use effectively. Stick to whole foods to ensure your body receives all the nutrients it needs to function and burn body fat.

4)     Avoiding Carbohydrates to burn fat

Don’t avoid carbohydrates all together; your body needs them for fuel. Stick to eating complex carbohydrates for higher energy levels such as sweet potatoes, quinea and bulgar wheat for slow sustained energy release and to keep blood sugar levels stable.

5)     Making yourself Hungry

This is a very common mistake. People who cut their calories drastically in an effort to lose weight, slow there metabolism down, they become irritable and much more likely to binge of refined sugars. If you don’t give your body the nutrients it needs it can’t function properly. Eat smaller nutritious meals throughout the day.

Avoid the 5 marketing scams above and you will save money and time in achieving a tight defined torso. Below are 3 simple points you need to be aware of in order to achieve your goals.

1)     No Processed foods

Cut out processed foods. Clear your kitchen out of junk food so you aren’t tempted and remind yourself of your goals and why you want to achieve it.

2)     Eat Nutritious Foods

Only consume whole foods such as fresh vegetables, whole grains, raw nuts, lean meats and fish. Keep your diet clean.

3)     Train efficiently

Train efficiently with me. Take all the guess work out of your workout programming and cut the time it takes to achieve anything in half by training with a professional.