Welcome to RTB Personal Training Please read all material and apply!

Transcription

1 Welcome to RTB Personal Training Please read all material and apply!

2 HABITS TO EMPLOY Habit 1 HIGH PROTEIN BREAKFASTS Swap high carb breakfasts for high protein breakfasts! Rather than waking up and consuming a bowl of cereal, or toast, for this first week I want you to begin consuming a higher protein breakfast. This will keep your blood sugar levels stable, help you fight cravings, feel fuller for longer and burn more fat by keeping your calories under control. Good ideas might be: whole scrambled eggs and 1-2 slices of bacon - 3 whole egg omelette with mushrooms, onion, ham and bacon strips of bacon and x1 turkey sausage - Salmon slices mixed in scrambled egg, dash Himalayan sea salt, chopped turkey sausage. - Scoop of whey protein in semi/skimmed milk with tablespoon of oats - Greek yogurt with scoop of protein shake blended with frozen berries If you fancy mixing it up a bit try this website for some cool high protein breakfast recipes: If you really do not have time one morning, I would prefer you to have something rather than nothing so a bowl of porridge would be fine topped with some berries. This is ok provided that you do consume more protein within the next 2-3 hours for lunch. So there you have it, habit #1, simple! Start adding a higher protein breakfast to your daily routine. This will have a huge benefit on your body composition alone! AWESOME TIP: If for whatever reason you couldn t do this one morning and had a bowl of porridge instead then make sure your second meal around 10am-12pm is higher protein.

3 Habit 2 NO JUNK/PROCESSED FOODS! No snacking/picking on junk food. So the idea here is to completely stay away from any sort of junk/processed food. This seems like a no-brainer of course. But by cutting out all junk/processed foods you will automatically be putting yourself in a calorie deficit. We need to eliminate ALL VARIABLES! This being a HUGE variable in the game of weight/fat loss. It is essential you do not consume any sort of foods you are attached to as it will only reignite that feeling of satisfaction and comfort. This could possibly spark a downward spiral of negative thoughts, actions and results. Feeling peckish, try these alternatives instead: - Chocolate > Dark chocolate 80% - Sugary drinks > Diet drinks - Sugar > Sweeteners - Crisps > Rice cakes (snack-a-jacks are ok in moderation) - Chips > Sweet potato wedges - Ice cream > Probiotic Greek yogurt (Yeo-valley, Onken, Rachael s) - Sweets > Berries/Fruit See the Everything you need to know file for tonnes of ideas for snacks, and general food lists. It is easy to slip back into old habits before you have even made a solid impact on your waistline. Fat loss takes time and consistency eating the right things. Always make sure you have your spouse on your side. Sit down with your spouse/friends and ask them to consider what you re going through and how much this process means to you. If they re having any takeaways or junk food make sure you ask them not to eat it in front of you. Once you start consuming these foods again it is hard to stop and this is where most people fail, fall back into old habits and then get angry at themselves until they quit. Don t let that be you! QUICK SUMMARY With these two new habits in place and essentially no more overeating this should facilitate a fairly big drop in body weight. Depending on your body fat %, within this first week you can be expected to drop anywhere between 3-5lb (some of which being initial water weight)

4 GENERAL GUIDELINES FOODS TO AVOID: - Sweets, chocolate, cookies and cakes - Biscuits - Sugary yogurts - Fast food and ready meals - Crisps, fries and chips - Cereals and pastas - Fizzy drinks and alcohol (diet drinks are fine) - Ice cream - Sauces - Coffee shop lattes - Any other foods that are excessively high in calories These foods are extremely high in calories and it is the calories which makes you gain weight. By reducing your calorie intake you will without a doubt lose weight. FOCUS FOODS: - Chicken, turkey, beef, lamb - Fish (non-battered or breaded) and seafood - Eggs - Vegetables - Fruit - Nuts and seeds walnuts, almonds, cashews (no peanuts) flaxseeds, pumpkin seeds etc. - High protein yogurts Skyr, Arla, Danio, Yeo Valley, and most Greek yogurts - Small amounts of milk and cheese (stay away from whole milk and only consume minimal cheese portions) - Protein shakes Increase good protein sources in your diet: - Consume 3 main meals a day with 1-2 snack in between - High protein breakfasts (listed above) - Meats/fish with each of main meals

5 SECONDARY FOODS - High protein snacks throughout the day such as yogurts, cottage cheese, nuts, protein shakes etc. We ll be looking to keep these foods in your diet but only consuming these foods 1-2x per day at most. - Sweet potato - Butternut squash - Couscous - Basmati rice - Jasmine rice - Bananas - Porridge Quaker oats - Protein bread or Linseed Bread (limited) Once again do not go overboard with these foods. Due to these food sources being predominantly carbohydrates they will not fill you up as much as protein sources will do. So make sure you are having a stable foundation of protein sources in your diet with a secondary focus on carbohydrates. IMPORTANCE OF FOOD GROUPS: MOST IMPORTANT: Protein sources IMPORTANT: Fruits and vegetables FAIRLY IMPORTANT: Nuts, seeds, yogurts, protein shakes NOT TOO IMPORTANT: Carbohydrate food sources NOT NEEDED AT ALL: All junk and processed foods

6 BECOMING MORE AWARE OF GOOD FOOD CHOICES ELIMINATING QUICK FIXES: It is very easy to fall into the trap of quick fixes such as sandwiches, fast food and chocolate. Here is what can save you: - Prepare healthy meals the night before to take into work; I often just cook more of whatever I m eating that night and put it in a food container for the next day. - Wake up minutes earlier to cook a healthy breakfast. Skipping breakfast is fine, it won t damage your metabolism. But what it will do is cause you to crave sugary quick fix foods a few hours later. Set yourself up to win. - Carry good snacks with you such as nuts or protein shakes. - Keep a shopping list of healthy foods and make sure you do not run out. Stay away from the sweet isle. LEARN HOW AND WHEN TO SAY NO Do you want some chocolate? Do you want anything from McDonalds? Please come out for a few drinks, don t be boring As nice as your friends and family are, they might still try to sabotage you at any given point. This makes them feel better about their bad choices, health issues or lack of motivation. Most of the time they will do this without thinking and it is no one s fault, it is just how we re programmed as society. Don t be too harsh, just politely say No thanks I m ok. If they insist just stand by your decision and maybe say something like No really, I actually don t feel like any, but thank you Now there are also times when family occasions may pop up which you cannot avoid. In these cases be smart and aware. If your decisions are calculated and measured when it comes to food and alcohol you should find it easier to just have one drink/treat without it ruining your ENTIRE DIET and progress.

7 MEAL PLAN IDEAS & OPTIONS Breakfast; Please select from any of the following. Using half and half is also an option. 3 slices of Burgen Linseed & Soya Bread / 50g of Whey Protein / 500g of fat free fromage frais / 4 pieces of bacon with fat trimmed / 4 medium free range eggs / 300g Natural Cottage Cheese / 4 slices of Parma Ham / 4 slices of Quorn Smokey Ham / 4 Ryvita Crackers With; Up to 500g Raspberries / Half a cantaloupe melon / 2 handfuls of diced mushrooms & tomatoes / half diced onion / 1 Banana / any kind of leafy green salads / 4 slices of Parma ham / 4 slices of Quorn smoky ham Salt/pepper/spices are all allowed Now you may be a little bit stuck for ideas with the choices that are laid out. So here s a few typical suggestions; Option 1; Half a Cantaloupe Melon and 4 slices of Parma Ham. Sounds a bit crazy for a breakfast, but popular with the Spanish. Cantaloupe melon is delicious and nutritious, the ham is commonly wrapped around the melon. Option 2; 1 piece of Burgen Linseed & Soya Bread (toasted), with 2 medium free range eggs scrambled, with diced mushrooms and onions chucked in. Sprinkle a bit of pepper on top, voila. Option 3; 150g Natural Cottage Cheese (about 4 table spoons) on 2 ryvita crackers, with a little banana for afters. Option 4; 25g Whey Protein, blended with 250g fat free fromage frais and 250g raspberries. There are a lot of brands of whey protein available these days with added fat loss ingredients inside them such as CLA, Green Tea, L Carnitine and Acai Berry extracts. I believe this meal will be the most filling and the most convenient to make if you own a decent smoothie maker. Check the supplements for weight loss listings for recommended brands.

8 Option 5; 4 egg omelette with 2 slices of Quorn smoky ham diced up and chucked in, with 1 handful of diced mushrooms + 1 handful of diced tomatoes. Exquisite. Lunch- 1 tin of tuna/ g turkey / g chicken / 2 Quorn chicken fillets / up to 4 medium free range eggs / Up to 8 slices of Quorn smoky ham / 200g Quorn mince WITH Veggies, plenty of them, anything you like apart from potato. For an idea of veggies and greens this includes but is not limited to; Tomatoes, cucumber, lettuce, spinach, asparagus, broccoli, rocket, kale, peppers (of all kinds), mushrooms (of all kinds), beetroot, onions, bok choy, carrots, lentils, baby sweetcorn, sweetcorn, Any of these can also be had either as they are, or with 2 tablespoons of Heinz light salad cream, 4 tablespoons of Tesco light choices honey and mustard dressing, in fact 3-4 tablespoons of any of the Tesco light choice dressings range would be completely fine. As far as mayonnaise goes, the only brand suitable for it I ve came across is Heinz Lighter than Light mayonnaise, it s a step up from their regular light version. If you come across the lighter than light mayonnaise feel free to go for 3 tablespoons of it Idea 1 - A very popular recipe is a Nicoise Salad. has a great nicoise salad recipe - it's so common a quick google search will find one easily though. It s a mixture of tuna, some sliced boiled eggs, various green leaves and veggies in dressing it s brilliant, a lot better than I make it sound. Idea 2 - Another simple recipe for people on the go is just to get the Bernard Matthews Chunky Turkey Pieces (can be bought in most stores for 1 per pack), a load of frozen veggies that can be defrosted in a microwave in 2-3 minutes, throw them both in a Tupperware tub with 3-4 spoonful s of salsa sauce. Everybody loves a bit of salsa sauce. Idea 3 - The 4 eggs will be the most versatile with all the different methods of being able to cook an egg. I always feel scrambling is best just for the luxury of being able to throw in any herbs, spices, being able to throw in veggies into them and it always coming out great. Stir fry veggies with a big soy sauce added in there during the scrambling so it soaks in always comes out great. Diced onions and salsa always go well in eggs.

9 Idea 4 - A surprisingly tasty and filling 'simple' recipe is just to get 1 nice big chicken breast fillet, make 2 cuts down lengthways, then cut across 1 inch wide slices until all your chicken breast is sliced and diced up. Throw it in a wok with some broccoli (as much as you please), and whilst it's all frying just cover it all in some Light Soy sauce. The soy sauce will bubble up and get soaked into the chicken & broccoli, the whole meal even if the broccoli is from frozen will take about 10 minutes to cook once added to the pan, so slice your chicken with some haste and it'll all be done in 15 minutes. Chicken, broccoli and soy sauce, simple and effective. Dinner; Up to 200g any fish / 200g chicken / 200g turkey / 2 pork loin steaks with fat cut off / 400g Quorn Mince / Up to 4 Quorn chicken fillets / Up to 300g frying steak with fat trimmed off / 2 Quorn Peppered Steaks / Veggies, plenty of them, anything you like apart from potato. Carb choices; 150g straight to wok egg noodles / 1 cup of long grain brown rice (cooked weight) / 2 wholegrain wraps / 3 weightwatchers wraps / 1 full tin of baked beans / 4 pieces of Burgen Soya & Linseed Bread / 1 cup of fusilli pasta / 150g potato wedges / 1 medium sized jacket potato With this you can have around 200g of any cooking sauce you wish. Herbs and spices are vastly encouraged to be used to your heart s content. Egg Noodles- 100g of egg noodles is about 150 calories, and you can buy these straight to the wok so they cook within 2-3 minutes of frying. Amoy is a great brand that does their egg noodles in pre-packaged 150g packs. Otherwise common sense is a big player here, if you buy a 300g pack of egg noodles, use no more than half. If you buy 500g packs, try splitting it into quarters. A 500g pack is essentially a weeks worth. Long Grain Rice - 1 cup of brown long grain rice or basmati rice will contain about 200 calories and has around 50g of low GI carbs. This is the COOKED WEIGHT of the rice, cook your rice and then measure it by the cup. Cooking Sauce - 1 cooking sauce jar. I figured I'd go easy on you, if you're just going to be eating lean meats and veggies, throw in a nice cooking sauce in there. I'd stay away from Indian recipe sauces purely because they tend to be both high in fat and carbs and go for more oriental style ones like Black Bean Sauce, Hoi Sin, Sweet and Sour, Sweet Chilli, these tend to be low fat and carbo dominant. The best cooking sauces to go for however for tastiness and convenience are the Blue Dragon Sachet Sauces, any of which is suitable to use a full sachet. 2 Wholegrain Wraps - Wholegrain wraps usually contain about 20g of carbohydrates in each. Wholegrain wraps just tend to have a habit of making meals special. Give it a go, never seen anyone who doesn't like their food even better once it's in a wrap. For some meal suggestions here's a few I recommend

10 Idea 1 - Salmon. Salmon can usually be bought in large frozen packs, 2 pieces of salmon, defrosted first in the microwave and then either cooked in a microwave/frying pan for 5-6 minutes. Make sure the frying pan is lightly oiled, and cook on the skin side for 1-2 minutes longer than the flesh side. Throw some Cajun spicing on it (or whatever you fancy, leafy and green type spicing is the way forward), sprinkle some ground black pepper and a tablespoon of margarine on both. Throw in a corn on the cob on the side and bam, lovely low calorie meal Idea 2-200g chicken breast - dice it all up, you can actually buy pre-diced chicken breast from most stores. Throw it in a wok with some pre-mixed stir fry veggies (I buy frozen, always comes out great, I actually prefer them frozen when frying). Take around 6 minutes to fully cook the chicken, stirring it around every minute or so. Throw in a load of soy sauce on the last 2 minutes of cooking and bam. Those very simple steps have always provided me with a very delicious oriental style meal =] It's the ideal one to also add the likes of egg noodles to. Most stores even sell packs of chicken that are already diced up for you, usually in 300g packs. Talk about making life easy for you? So a meal like this can serve well for dinner, and 1/3 of it can be put into some Tupperware and used for a quick lunch the next day Idea 3 - Pork loins - I'm really a pork loin addict. Firstly cut off the fat from your 2 pork loins, then slice directly down the middle lengthways, then go across the pork cutting off 1 inch sections. Dice up half an onion with some mushrooms, throw them in a frying pan or wok and fry them for 3-4 minutes, then add in your diced up pork. Pork usually takes about 8-10 minutes to cook. At this point I'd usually add in ml soy sauce and be happy with that - but sometimes I may throw in 200g mild chilli sauce and serve it all up in some wholegrain wraps Idea 4-400g Quorn mince, cook it all up in a wok and add in 200g of Fajita Cooking Sauce/Enchilada cooking sauce/chilli Con Carne sauce, dice up a few red and green bell peppers and serve with 2 weightwatchers wraps for a quick and easy Mexican style meal.

11 The Snack Allowance With the calorie control of this diet you now come to a point where you have a 'snack allowance'. The best thing I would advise though is Tesco and other stores do these 'kids fruit packs' that are just little bags that are mixes of apples and grapes. They're 1 for 3 packs, you could have 3 packs per day or have 1 pack a day and have 3 days worth of snacks for a very low cost. This would be the best option as it contains the most fibre, the most anti-oxidants and will keep sugar cravings at bay the best. However if you're someone with a sweet tooth, going for any breakfast cereal bars (even the chocolatey ones) will be okay, but you're limited to one bar. Special K also do those bite size packs which are 99 calories per pack, so going for one of them is good. The fruit pack options are by far the best here though, so I strongly advise you go for that for your first week and watch your natural preference switch from chocolate to fruit. What drinks can I have? The best option is always water, although any diet alternative to any soda is totally fine. Regardless of what some deluded individuals out there believe, if a diet soda contains 0-10 calories then it s really going to have little/no impact on weight, it s totally fine to consume. Teas/Coffees are all good to go although if you re an avid drinker I would advise limiting your milk to just a splash with fully skimmed milk and making a change to sweeteners instead of sugar. Alcohol consumption wise, drinking alcohol will slow down weight loss to an extent. However drinking once per fortnight if you re a social drinker should go down fine, I would advise staying away from alcopops/beers and sticking to spirits with diet sodas.

12 THERE YOU HAVE IT! This is the basic foundation of your diet that will get you incredible results. Any questions remember to speak to your coach or any of the RTB Team