How To Eat To Get In Better Shape – A 50 Day Plan
Today I’m going to show you a simple way to eat to get in better shape. Consider this your 50 day plan. If you follow it your body will change.
This is not a quick fix. Nor is it a shortcut. It’s an introduction to eating for health and fat loss without any complicated fluff or bullshit.
Everyone wants to look better naked. It’s the most common health and fitness goal. Usually to achieve this people need to lose fat.
To do this you need to increase your metabolic rate. By doing so your body will burn more calories over all through a stretch of time. Which is essential for fat loss.
The best way to do this is to add lean muscle. The best way to build muscle is to lift weights. Hence why, as two stand alone forms of exercise, lifting weights is better for fat loss than cardio.
(Note: This doesn’t mean you can’t do cardio. You can and probably should. But do it alongside some weight training for optimal fat loss results.)
Building lean muscle takes time and is a slow process. Do not expect to add 20 pounds of muscle in 6 weeks like the magazines claim. That isn’t going to happen.
The amount of muscle you build and how quickly you build it is dependant on a few factors. These include:
- Your gender
- Training experience
- How you’re training
- How you’re eating
- How you’re resting
Women can expect to add 1 pound of muscle every 4-9 week depending on the factors above.
For men, it will likely be a pound of muscle every 4-6 weeks.
It’s worth noting that the added 1 pound of muscle will be spread across your whole body. You could add between 6-12 pounds of muscle per year. If that is combined with 6-12 pounds of fat loss, your weight will remain the same. But your body will look drastically better.
That’s why the scale isn’t always the best way to track your progress. More on that here.
Now, 6-12 pounds of muscle gain/fat loss might not sound like a lot. But the results would be huge and you will look significantly better. Why? Because 1 pound of muscles takes up less space than 1 pound of fat. You’ll look tighter, leaner and more toned.
When you’re trying to lose fat and build muscle, we call this body re-composition.
Your genetics are of course important in determining the best shape you can get in but let’s not sugarcoat it, the chances are that it’s your behaviours that are holding you back.
Changing behaviours is hard for most people and we’ll go into that another time. But for now, here are some basic nutrition behaviours for you to follow.
Basic Nutrition Habits
Protein – Aim for between 100 – 150g protein per day – depending on your size and gender. If you are a female weighing 60kg aim for the lower end. If you’re a male weighing 100kg aim for the higher end.
(Protein is super important for changing the way your body looks. Here’s why)
Fibre – Aim for 20g per day. Fibre helps move the food you eat through your body. Foods high in fibre are also filling and will stop you craving higher calorie foods.
Veggies – Fill up half of your plate with veggies. By filling half of your plate with veggies or salad, you restrict the amount of room for higher calorie foods. Half of a plate of veggies is filling. Don’t believe me? Try it. You’ll soon see what I mean. The fact it’s filling means you won’t want as much of the other stuff anyway.
Replace one meal with a protein shake – A simple & effective plan that I’ve used with a lot of clients. Protein shakes are convenient, filling and nutritious. Aim for 20-40g of protein with the shake. Have a small amount of fruit and nuts if the shake isn’t enough to fill you up. (Yes, protein shakes are safe.)
Water – 8-10 cups per day. The amount of people who don’t drink enough water is shocking. Being hydrated is a basic need for a healthy body. Every meal have 1-2 cups of water. When you wake up, slam down 1-2 before you even think about eating or leaving the house. Before bed slam down another. You’ll soon rack up 8 cups.
(Fat loss “hack”: When you feel hungry, grab a drink of water. Wait 5-10 minutes. Are you still hungry? If yes, eat. If not, you weren’t hungry. You were thirsty. There, I just saved you an extra few hundred calories).
How To Shop For Health
Most food stores are laid out in the same way. The sides of the store are where you want to spend the majority of your time.
That’s where the fresh fruit & veg, fresh deli meats and eggs/dairy is kept. You want the bulk of your diet to come from these simple, wholesome foods.
The middle of the store is where most of the processed foods are kept. The more you can avoid this section, the better.
The main exception to this rule is the frozen food aisle. Frozen veggies and some frozen meats can be useful to have on hand for when you’re in a rush. I quite often buy frozen veggies over fresh. You get the same benefits without the prep time. Plus they keep longer.
The next time you go to the food store, pay attention to the layout and stick to the aisles with the stuff you know you should be eating.
How To Build Up Your Meals
When you fill up your plate, do so in this order:
- Add protein first – chicken, beef, turkey fish, eggs or whatever protein source you prefer
- Veggies – Any veggies go here. Full of fibre, vitamins and minerals. Do not skimp on these.
- Everything else – Got a little room left on the plate? Add a small amount of healthy fats or carbs.
Questions To Ask When You Sit Down To Eat
- Do I have enough protein?
- Do I have fibre and veggies?
- Do I have enough healthy fats?
If you answer yes to all of these questions at every meal, you’re on the right track.
Questions To Ask Yourself Everyday
- How do I feel?
- What can I do based on how I feel?
- What can I do to feel better right now?
Let’s look at a common example…
You’ve had a really shitty day at work. You’re stressed and just want to lounge around. You’re sat on your couch feeling sorry for yourself so you decide to eat some ice cream.
Do you fell better after eating the ice cream?
Most of you know the answer. No, you don’t. You feel worse for eating the ice cream and now you’re full of self loathing. Great. The day just gets better.
What happens if, instead of eating the ice cream, you do something that makes you feel better?
Maybe it’s going for a walk
Maybe it’s training
Maybe it’s doing housework
Maybe it’s seeing friends or family
Whatever it is, doing something that you can do, that makes you feel better will drastically improve your state and well being. Applied over time it will improve your life drastically.
What can we conclude from this?
You can absolutely change your body composition. But there is no shortcut. You’re going to have to do the stuff you know you need to.
You’re going to have to be responsible for yourself. You and you alone are responsible for your own weight.
Whatever has happened, has happened. Stop looking back and reflecting. The time for you to make changes to your body is now. Because eventually your health is going to catch up to you and you’ll wish you had done it sooner.
Start this 50 day plan today and use it as a stepping stone to living a healthier life. You won’t be disappointed.
Do you want extra help with your diet to get in better shape? Got a question you want me to answer? Click the button below and ping me your message. I’ll get back to you within 24 hours.