20/09/2023
Anyone who knows me well will know I train hard and have lived a pretty healthy lifestyle for the past 10 years.
My training consists of 4-5 days a week high intensity cardio boxing workouts combined with regular body weight exercises (press ups, sit ups, planks, squats, burpees) at my local boxing club Eccles Boxing School 🥊
I eat a good nutritional diet 85% of the time 🌱
I am constantly pushing my body to it’s limits and am always learning about nutrition.
For me, the golden rules are:
To achieve a good physique, it has to start in the kitchen. You can train 7 days a week but if your nutrition is poor, you’ll never see the results you desire. 😉
A good nutritional diet consists of high protein, good fats and quality carbohydrates.
Hydrate daily with 2L mineral water and salts.
Getting at least 7 hours sleep every night. 🛌
Using quality supplements to aid in the following:
* muscle growth and repair
* injury prevention
* general wellbeing
I take Optimum Nutrition (multivitamins & minerals) - Optimen and Fish Oil 🐠
Optimum Nutrition Gold Standard Whey Protein and Micronised Creatine.
Kurk - Turmeric extract
Magnesium Glycinate extract
Some valuable Tips:
Lifting weights makes you stronger 💪
Doing high intensity workouts increases your cardiovascular endurance 🫀 and makes you fitter.
know the difference!…
Over the years I have sparred some big muscle ripped guys. The problem is, they hit hard if they can catch you but they are slow and have no endurance (gas tank).
Lifting weight’s doesn’t make you fit.
likewise, doing cardio doesn’t make you physically strong.
Doing a mixture of both is recommended 👍
Do not change your nutrition all at once. Make small but regular changes to what and how you eat.
You never stop learning 🤓
Try to eat 1g of protein per lb of body weight daily.
Avoid processed foods and refined carbohydrates.
Eat real and wholesome foods.
Cut back on your sugar intake (especially refined sugar).
Avoid cooking with vegetable/seed oils.
Use extra virgin olive oil instead 🫒
Extra virgin olive oil reduces the level of bad cholesterol (LDL) and increases the good cholesterol (HDL).
Snack on nuts and seeds (almonds/walnuts/macadamias/Pecans/Chai/Flax).
Rich in fiber, protein and healthy fats.
Eat plenty of eggs 🍳 4 per day.
Loaded with high-quality protein that easily absorbs into the body.
Stay away from white bread 🍞
Eat plenty of greens and vegetables (kale/broccoli/spinach/beetroot/sweet potatoes).
An excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.
Eat plenty of fruit, especially Blueberries/Blackberries/Raspberries.
🫐 Berries are a superfood and a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. 💪
Eat Natural Greek Yogurt.
A superfood containing high protein and provides probiotics that are good for your gut health. 💪
Eat an avocado 🥑 a day.
Full of healthy fats 💪
Eat Dark Chocolate 🍫 (min 85% cocoa).
Rich in protective antioxidants.
Don’t fear coffee.
Drink it in moderation… no milk/no sugar. Limit to 4 cups per day.
Drink Japanese (Ceremonial Grade) Match Tea 🍵
Very rich in antioxidants.
Limit your weekly alcohol consumption 🍺 🥃 🍷
One of the quickest and sure fire ways of messing with your training and wellbeing is excessive alcohol consumption 🤢
Apply the 85/15% rule:
Eat healthy 85% of the time.
Have treats 15% of the time.
Age is just a number.
It’s the mindset, commitment and dedication that counts.
