Okay, don’t get us wrong, we know that the holidays are meant to be filled with fun, and delicious food 맥 위젯 다운로드! But, if you’ve dedicated the last year to trimming, toning and achieving a tight 6-pack, is it really worth losing your chiselled abs?
Here’re some tips to help you maintain that defined core you’ve worked so hard to sculpt.
- Keep ‘bad’carbohydrates to a minimum: “What are ‘bad ’carbohydrates?” you ask. They’re refined foods that are high in sugar, or have had sugar added. Think foods such as white bread, pizza crust, pretzels, donuts and hamburger buns – all made from refined white grains – which have little nutritional value and just elevate your blood sugar levels.
- Focus on eating lean protein foods: Turkey, lamb, duck, chicken (not fried) and beef are rich in protein and low in carbs and saturated fat. Remember that you need protein to speed up muscle recovery after a workout and to maintain that muscle.
- BUT, don’t overindulge! The body only needs a certain amount of protein per day – any more than that won’t increase the size of your muscles, it’ll just increase the size of your gut!
That’s right. Remember, protein has calories and too much will be stored as fat.
How much protein should I eat?
There’s a simple formula you need to follow to find out how much protein you need per day:
- Know your body weight
- Get an accurate body fat percentage – we recommend you see a nutrition specialist and not rely on one of those BMI machines in the gym – they aren’t accurate
- The recommended daily amount of protein differs depending on how often you exercise and your goals e.g. do you bulk up, tone or maintain current weight. A nutritionist will be able to advise you about this.
The bottom line is: focus on eating lean protein and keep your carb intake to a minimum – your abs will thank you!