Over the last few lessons we’ve addressed alot of the mindset pieces required to successfully transform you health and your body.
Over the next few lessons you’re going to get some specific direction on how to adjust your nutrition so you see great results on the Fit & Lean programme.
We’ll be looking at what you eat, when you eat and how much.
Addressing these areas, along with your training sessions, will assure you’re on the fast track to the Fit & Lean body we’re working on.
At DF we classify a nutritional recommendation as ‘good’ when it has a positive impact on your:
2. Energy Levels/Performance
3. Body Fat %
All the recommendations we make are geared towards helping you see improvements in one or more of the areas above – without negatively impacting the others.
And if a piece of nutritional wisdom has potential to negatively impact any of the above we typically steer clear, and recommend you do the same.
Right, with our criteria for selecting nutritional best practice out the way let’s get started!
Over the years we’ve collated a load of habits and skills to practice that’ll move you closer to feeling Fit & Lean.
Please understand the habits below are the gold standard. You might not need to practice all the habits all of the time.
Over the weeks I’ll guide you through the process of selecting the right level of habit that’s just enough to get you to the next stage.
But for now here’s a brief overview of the recommendations:
1. Plan Meals for tomorrow, today (based on guidelines below)
2. Eat 4-5 meals per day
2. Eat Protein & Veggies with each meal (4-5 servings each day)
3. Take a Multivitamin and Omega 3 Fish Oil Supplement each day
4. Sit Down, Eat Slowly and Stop at 80% Full
5. Eat Starchy Carbs Only After Exercise
6. Drink 1.5-2 ltrs of water each day
7. Set and stick to a Limit for Alcohol
There’s a lot to take in there, so for today’s homework I want to keep it simple.
Make a note of the 7 Habits of Good Nutrition, and post them somewhere you’ll see each day. (On your iphone screen saver, on the fridge or cupboard door all work well).
Before we take on Habit 1 we’re going to baseline your nutrition in more detail. I’ll share more info on how to do this next lesson.