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1) Always cook your meats in coconut oil in contrast to other oils and sprays to ensure no extra nasty calories are added.

2) Always weigh and measure your foods to ensure you are not over eating. Controlled portion sizes are very important.
A rough scale to go off is below:
Male
Protein: 200g – 250g
Carbohydrates: 100g – 150g
Veggies/salad mix: 100g – 150g

Female
Protein: 120g – 150g
Carbohydrates: 60g – 100g
Veggies/salad mix: 100g – 150g

3) Prepare your meals in advance. One of the most important factors in achieving your goals is to stay organised and make sure you have your meals on hand ready to go each day.

4) You don’t ever want to be really hungry as this is when you are most likely to have a nasty treat or two. This is EXACTLY what we are trying to avoid.

5) Make sure you eat a lot of variety across the week as this helps us not to get bored. It ensures we are less likely to have a nasty meal that we are craving.

6) Don’t restrict yourself from the foods you like COMPLETELY. If you feel like a small piece of chocolate then have it. Just make sure you allow for this in the rest of the day in your OVERALL calories to ensure you don’t spill over your daily maintenance level.

7) Always aim to be drinking at least 2-3 litres of WATER per day.

8) Make sure you are not starving yourself, if you are you will not have enough fuel for your workouts. Carbs and good fats are what gives us energy to train. Do not cut them out completely as this is not safe and sustainable.

9) If you are wanting to lose weight then you need to make sure you are burning more calories than what you are currently consuming. This is what it will take to bring out those visible abs and to also help you achieve a more lean and toned look.

10) Remember you cannot spot reduce from certain areas ONLY. If you are wanting to tone your stomach specifically, it needs to come from an overall burning of calories through high intensity exercise and of course CONSISTENCY in hitting your daily macros.

11) Getting a good night’s sleep is so important for many reasons. Specifically for fat loss, when you get a good night’s sleep it helps recover the CNS (central nervous System) which is crucial for fat loss.

12) Remember in order to achieve your goals STAY CONSISTENT with your eating and training. There are no short cuts and no substitute for hard work and discipline when it comes to your nutrition.

“It’s the sum of small efforts day in and day out that will help you achieve your goals”.

13) When wanting to burn fat and tone your body it’s imperative to eat a high protein diet. Carbs and good fats are still an essential part of your diet in order to train hard but eating lots of lean sources of protein predominantly is what you want to be doing.

List of Foods High In Protein:

MEATS
– Chicken breast
– Lean beef steak
– Turkey
– Kangaroo
– Fish (Tuna, salmon, sword fish, snapper)
DAIRY
– Milk
– Low fat cottage cheese
– Eggs
– Natural yoghurt
PROTEIN SUPPLEMENTS
– Whey protein
– Casein protein

Hope these tips help 🙂

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