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28 DAYS

GET LEAN IN
Swap fat for muscle with our 28-day plan
Whether youre returning to training after a two-week festive rest or youre picking up a training guide for the first time, this plan will kick-start your New Year fitness regime. Its been built using a system that takes your level of ability into account and you dont need any special kit to do it. Heres how it works.

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Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic

Training

You do four bodyweight circuits per week, clocking up as many reps as possible in the time allowed. This will help you torch fat.

Recovery

The good news is that you get three rest days a week. This is important because your body needs time to respond to the work youre doing.

Nutrition

At the back of this programme is a complete guide to eating for a better body. No fads. No diets. Just sound nutrition advice that works.

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Introduction

HAPPY
Put the excess of Xmas behind you and get into the best shape of your life

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Isnt it easier to add muscle with weights?
You might think that to make a big difference to the way you look, you need a complex training programme that requires fancy kit. Well, thats not true. Your body doesnt know whether or not youre using kit it just responds to the type and difficulty of a movement. So if your workouts cause muscular fatigue, youre challenging yourself sufficiently to promote both fat loss and muscle growth.

NEW YOU
There are a few unwanted things that the festive season guarantees. You will watch dismally unfunny Christmas special episodes of sitcoms. You will have an argument with a close relative. You will get socks. And you will exit the holidays a couple of kilos heavier than you were during the pre-mince pie period. The good news is that all of the above (apart from the relative) is easily remedied. You can go back to watching box sets of your favourite shows. You can exchange the socks. And you can follow this 28-day kit-free programme to burn the fat. First, lets answer a few key questions.
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IN 28 DAYS
I want to lose fat. Shouldnt I just go running?
No. Running isnt the best way to lose fat. Theres nothing wrong with intense interval training but long, steady-paced runs are inefficient and can also raise your levels of stress hormone, causing your body to hold on to fat. By doing resistance exercise you alter your body composition and gain muscle, which (unlike fat) is active tissue and that means you burn more calories even when youre at rest.

Im new to training. Will I be able to cope?


These workouts are designed to be accessible to beginners. You do as many reps as you can in the allotted time. If you can only do five press-ups in 40 seconds, thats fine. Just try to do at least one more the next week. If youre fatigued before the end of the set, rest briefly and try to squeeze out one more rep. Doing one final rep when youre tired will make a huge difference to your progress.

Ive been training for a while. Will this be too easy?


If you think that doing as many diamond press-ups (p19) as possible followed by as many one-leg squats (p20) as possible is too easy then you have Herculean strength levels. For the same reason that this plan is accessible to beginners, it will also pose a challenge to experienced exercisers. If you still find that youre sailing through it, you could always add ten seconds to each exercise.

What do I do when Ive finished the plan?


If youve completed the plan, you might like to reward yourself with something like a new pair of trainers. And you may also want to invest in the next issue of Mens Fitness. The main reason we say that is because the best way of making progress is to follow a structured and progressive plan. The absence of a good plan is the reason most people fail to see the results they want.

Doing one final rep when youre tired will make a huge difference to your progress
How to do the workouts When should you train?
Heres a guide to when you should work out

WEEKS 1-4
Circuits
Each workout is performed as a circuit, so you do one set of each of the exercises in order without resting. Using the principle of doing as many reps as possible in the given time means the plan will be a challenge whatever your level of fitness.

Suit yourself

Reps

Time

Each exercise should be performed for a set period of time. The time will gradually increase as the programme progresses.

Take minimal rest between exercises and follow the suggested rest periods between circuits.

Rest

Monday Workout A Tuesday Workout B Wednesday Rest Thursday Workout C Friday Rest Saturday Workout D Sunday Rest

You dont have to stick to the days weve suggested but, in order to give your body time to recover, try to avoid doing workouts on more than two consecutive days.

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WORKOUT

Its time to dig your training kit out of the bottom drawer and work up a sweat. The first workout in this plan will work your entire body, so you may want to prepare yourself for some muscle soreness tomorrow. It alternates between lower-body and upper-body exercises, which means you can work without stopping because while one muscle group is training, the other is recovering. This will also help to keep your heart rate high, which will have a positive impact on your cardiovascular fitness.

EXERCISE 1 Lunge

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Press-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 Squat

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Inverted shoulder press 5 Step-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Plank k

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

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IN 28 DAYS
1
Take a big step forwards and lower until your knees are bent at 90. Keep your torso upright and your knees in line with your toes. FORM TIP Make sure your step forwards is big enough. You dont want to take a short stride and force your knee in front of your toes.

Lunge

2
Press-up
Start with your body in a straight line and your hands below your shoulders with your arms straight. Bend your elbows to lower your chest to the floor, then press back up without letting your hips sag. FORM TIP Dont cheat by thrusting your head towards the floor. Make sure your chest brushes the floor each rep for maximum range of motion.

FIT TIP Dont sacrifice good form for more reps. Go all the way down at the bottom and all the way up at the top.

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WORKOUT

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FIT TIP Dont cheat yourself by doing half reps. If you cant get low in the squat, stretch your hamstrings and glutes.

3
With your fingers to your temples, bend your knees until your thighs are at least parallel to the floor. Keep your torso upright and your knees in line with your toes. FORM TIP If you cant wiggle your toes when youre at the bottom of the squat, your weight distribution is wrong its too far forwards.

Squat

4
Place your feet on a chair or box and your hands on the floor just in front of the chair. Form an inverted V with your body, then bend your elbows until your head nearly touches the floor. Then push back up. FORM TIP The straighter your legs, the greater the challenge to your shoulder muscles. The same goes for the distance your hands are from the box the closer they are, the bigger the training benefit.

Inverted shoulder press

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IN 28 DAYS
5
Step-up
Place one foot on the chair or box with your back upright and your arms by your sides. Push up with your leading leg, then step back down the way you came FORM TIP Avoid pushing yourself up with your trailing leg. The raised leg should be doing most of the work. FIT TIP For an extra challenge, you can bring the knee of your trailing leg up to hip height each time you step up.

6
Plank
Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and youre looking down. FORM TIP Aim to hold the position without letting your hips sag. If you drop your hips youll put excess pressure on your spine.

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WORKOUT

Still going? Good. Its the second workout that decides whether youre going to complete the plan or not. After this youll have started to form the exercise habit. Like the first workout, this uses the format of alternating between upper- and lower-body exercises. Most of the exercises are variations of the ones that you did in the first session, but a bit harder. A reverse lunge, for example, is about as challenging as a normal lunge on your strength levels, but it requires much more co-ordination and stability.

EXERCISE 1 Reverse lunge

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Decline press-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 Squat jump

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Dive-bomber omber press-up up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

5 Side step-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Side plank lank

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

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IN 28 DAYS
1
Reverse lunge
Take a big step backwards and bend both knees until they are at 90. Push through your front foot to return to the start and repeat the move on the other side. FORM TIP The bottom position of a reverse lunge should look identical to the bottom position of a forwards lunge.

2
Get into a press-up position with your feet on a chair or box, your hands beneath your shoulders and your body in a straight line from head to heels. Lower your upper body, keeping your elbows pointing back, not out, until your nose almost touches the floor. Then push back up. FORM TIP Try to keep your elbows in at your sides while performing your reps. Dont allow them to flare out to the sides.

Decline press-up

FIT TIP Go higher for bigger benefits. The higher your feet are, the harder it is to complete each rep.

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WORKOUT

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3
Lower into a squat, then jump up explosively so your feet leave the ground. Land and absorb the impact, drop into the next squat and repeat the exercise. FORM TIP Youll get the best training benefit if you aim to jump as high as possible, but make sure you absorb the impact as you land.

Squat jump

4
Start in an inverted V position with your backside raised. Bend your arms to lower your head to the floor. Once your head has gone past your arms, raise your torso and lower your hips so they come near to but dont touch the floor. Reverse back to the start to complete one rep. FORM TIP The closer you can get your chest to the floor when you move through the exercise, the bigger the strength increase.

Dive-bomber press-up

FIT TIP Going back to the start can be the hardest part. Make every effort to reverse the movement for the full benefit.

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IN 28 DAYS
5
Side step-up
Stand side on to a chair or box with one foot raised so that your knee is bent at about 90. Push through your raised foot to straighten your leg. FORM TIP You should aim to make this a one-sided move by avoiding pushing off the floor with your trailing leg.

6
Side plank
Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If you cant hold the top position, try raising then lowering yourself into position to work your side abs.

FIT TIP Protect your shoulder joint by making sure your elbow is directly below your shoulder.

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WORKOUT

Its a bit early for you to have made massive advances in your fitness levels, but that hasnt stopped us from stepping up the difficulty. Trust us in the long run youll be glad we did. The offset pressups force you to take most of your weight on one side, which makes them tougher than a conventional press-up. When doing the eccentric shoulder press its difficult enough to just get into position to start the move. Make sure you move any valuable family heirlooms out of the way before you attempt it.

EXERCISE 1 Sissy squat

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Offset press-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 Split squat

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Eccentric shoulder press

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

5 Step-up jump mp

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Plank

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

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IN 28 DAYS
1
Sissy squat
From a standing position, place one foot behind and outside the line of your other foot. Bend both knees to feel a stretch in your glutes. FORM TIP Keeping your chest upright as you bend your knees will help activate, stretch and strengthen your glutes. FIT TIP The key to this move is stepping far enough to give yourself room to descend. If you cant, stretch your glutes.

2
Do a press-up but instead of lowering straight down, lean over to one side as you lower, then push back up to the start. Alternate sides each rep. FORM TIP You can make this move slightly easier by taking a wider foot position. Make it harder by putting your feet together.

Offset press-up

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WORKOUT

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3
Stand with one foot in front of the other, both feet pointing forwards. Keeping your body upright, bend at the knees until your back knee almost touches the floor and your front knee is directly over your front foot. Swap sides halfway through. FORM TIP This is a comparatively easy exercise, so make sure you go as deep as possible to derive a training benefit.

Split squat

4
Eccentric shoulder press
Walk your feet up a wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Reset and repeat the move, without pressing back up. FORM TIP If you cant lower yourself under control, start by getting into the position and doing a static hold.

FIT TIP Your aim is to get as close to the wall as possible but if youre new to this move, dont expect to do this straight away.

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IN 28 DAYS
5
Step-up and jump
Place one foot on a chair or box with your back upright and your arms by your sides. Push up explosively with your leading leg so you jump off the box and land on both feet. Swap sides with each rep. FORM TIP To protect your knees you need to make sure that you dont land with stiff legs.

6
Plank
Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and your head looking down Hold the position without letting your hips sag FORM TIP If this exercise becomes to easy, raise one foot off the floor to increase the instability and add an extra challenge to your core.

FIT TIP Use a mirror or a partner to make sure youre in the right position its all too easy to hold your hips too high.

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WORKOUT

When youre halfway through this workout, you might suspect that we dont want you to finish it. Well, we do, but it is a big step up in difficulty. Take your time and work steadily through them. If you go too fast too early, youll blow up half way through the session. If you cant get through it without taking short breaks, dont worry. Get your breath back and try to do at least one more rep (provided it is with perfect form) before the end of the time. Fatiguing is fine. Letting yourself off easy isnt.

EXERCISE 1 Lunge jump

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Diamond ond press-up up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 One-leg squat

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Handstand shoulder press

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

5 Box jump

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Plank k

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

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28 DAYS

1
Lunge jump
Start in the lower part of a lunge, then jump up explosively so your feet leave the ground. Swap legs in mid-air and land in a lunge with your opposite foot forward, then repeat. FORM TIP Make sure you descend all the way into the lunge so that your knees are bent at 90 before you jump up. FIT TIP This is a big test of balance and, by the end of the set, it also becomes a test of your lactic acid tolerance. Best of luck.

2
Hold your body in a straight line from head to heels and your thumbs and index fingers together to form a diamond, Lower your body, making sure you keep your elbows pointing back rather than to the sides. FORM TIP This is a difficult move so if you cant do many reps, you can elevate your hands to perform the move at an incline.

Diamond press-up

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WORKOUT

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IN 28 DAYS
FIT TIP If youre struggling to keep your non-working leg raised, your abs and core may need strengthening.

3
One-leg squat
Stand on one leg, then lower into a squat. Keep your torso upright, your spine neutral and your knees in line with your toes. FORM TIP You can perform this move with your free leg either behind or in front of your working leg. If you cant do either, hold on to something for support.

4
Handstand shoulder press
Walk your feet up the wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Push back to the start if you can to repeat the move. FORM TIP If you cant do a single rep, do eccentric (lowering) reps instead.

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WORKOUT

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IN 28 DAYS

5
Box jump
Start with a box or chair in front of you. Lower into a quarter squat, then jump up onto the box. Step back down and repeat. FORM TIP Aim to land as softly as possible to minimise the impact on your knees.

FIT TIP You could probably have worked this out but the higher the box, the more difficult the exercise.

6
Side plank
Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If youre struggling to hold this position you can perform the move with your knees bent so your knee, rather than your foot, is in contact with the floor.

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THE NEW RULES OF NUTRITION


How to eat to get the body you want

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THE NEW RULES WorldMags.net

OF NUTRITION

THE MF ANTI DIET PLAN


Follow our comprehensive healthy eating guide to ditch those Christmas kilos
news is that to get rid of this excess flab, you dont need to exist on a dodgy diet of nettle tea and grapefruit for the next fortnight. You just need some sensible advice about what to eat and what to avoid. Its dark and cold outside, the gyms closed, and the lure of stodgy puddings and Quality Street is strong. All this means that most of us emerge from the Christmas period a bit fatter than we were before. The good This guide gives you everything you need to return to your svelte self, and then carry on until youre looking better than ever before. To make it ultra-simple, weve split it up into the following four parts.

Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic

The basics of healthy eating p4


The principles that should underpin any good nutrition plan

Four-week fat-buster p6

Your meal-by-meal guide that will help you lose 2kg each week for a month

Keep it simple p8

If you dont want to follow a meal plan, use this straightforward system

What supp p12

Our expert guide will get you clued up on sports supplements

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HEALTHY EATING
Smart nutrition can make all the difference in building a lean body

THE BASICS OF

Whether you want to build muscle or lose fat, the process starts in the kitchen, not the gym. Eating properly will fuel your training sessions, help you feel alert and energised, provide the building blocks of muscle and keep your metabolism firing to burn body fat. Here are the seven straightforward rules you need to follow.

Drink lots of water


RULE 1 At least two litres a day will keep your body functioning perfectly. The most efficient nutritional tweak you can make to your diet is the easiest and cheapest of all. Dehydration will have an impact on your performance in the gym and the office research indicates that 5% dehydration can lead to a 30% drop in function and can affect the way your body stores fat and repairs muscle. Carry a water bottle around with you all day, sipping from it every few minutes.

Eat your greens


RULE 2 Every meal you eat should include colourful veg. Theres no such thing as too much veg, especially if youre talking about vegetables grown above ground theyre packed with vitamins, phytochemicals and fibre, and will fill you up without sending your calorie count soaring. Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are ideal, though other dark, leafy greens like spinach are also excellent. Regardless of what else youre eating, your plate should be about half-full of vegetables at every meal. Fruit is also good for you, but its conducive to storing fat thanks to its high fructose content limit yourself to two or three pieces a day.

Pack in the protein


RULE 3 Include this musclebuilding staple at every meal. Protein is one of the most important components of the diet its crucial to building muscle, keeps you full, helps tissue repair and the immune system, and provides you with energy. So whats the right amount? Estimates range from one to four grams per kilo of bodyweight per day, but most nutritionists agree that two grams is the minimum for a hard-training athlete. Aim to eat a wide variety of protein foods to get the full range of muscle-building amino acids lean meat, fish, eggs and dairy produce are all excellent sources of protein, though lower-quality protein can also be found in nuts, seeds and beans. Include a fistsized portion at every meal.

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OF NUTRITION

Dont avoid fats


RULE 4 Instead of fearing all fats, pile up on the natural kind and avoid the processed ones. Although it might seem contradictory to eat fats when youre trying to lose fat, dietary fats are by no means all bad. The ones to avoid at all times are trans fats, while some studies suggest that saturated fat intake should be kept low. This means skipping cakes, biscuits and margarine and cutting back on red meats and cheese. The fats you need are monounsaturates and polyunsaturates, found in olive oil, nuts, seeds and oily fish. These include omega 3 and omega 6 fatty acids, which have been proven to aid strength and aerobic training, protect the body from injuries and help it recover from training wear and tear.

Free range is better


RULE 5 Happy, non-stressed animals are the tastiest and the best for your health. Whether youre worried about animal welfare or not, most experts agree that free-range meat and fish is better for your body. Free-range chickens have a more varied diet and get more exercise, allowing the development of more muscle, which tends to contain more zinc, amino acids, iron, selenium, phosphorus, zinc and vitamins A, B and K. Farmraised salmon have also been found to contain up to eight times the level of carcinogens as their wild brethren, while grass-fed beef tends to have much higher levels of conjugated linoleic acid and omega 3s than the kind fed on grain and beef tallow.

Eat at the right times


RULE 6 Fuel your workouts and keep your energy stores topped up. When youre training hard, you want to eat about an hour or two before your workouts, and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A perfect post-workout snack might be a bagel with cream cheese, or a tuna and pasta salad. For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down the proteins that you need for muscle rebuilding.

Stay natural
RULE 7 If in doubt, dont eat anything that a caveman wouldnt have had access to. This is the simplest rule when deciding what to eat: keep it natural. Processed foods biscuits, cakes, ready meals, fizzy drinks, crisps are mostly high in calories but low in essential nutrients, so they are poor at fuelling workouts and rebuilding muscle but good at making you fat and sapping your energy. Avoid things containing preservatives that you cant spell or ingredients you wouldnt keep in the kitchen. Eat things that will rot eventually, so that you know theyre fresh. As a general rule, if it grows in the ground or used to have a face, its fine; if it comes in a packet, be wary.

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Fat Loss Plan

This eating plan is based on natural, unprocessed foods and will help you shed loads of fat
Processed may be tasty and convenient, your body hasnt evolved to deal with it very well and it usually encourages fat storage. This meal plan, created by nutritionist Christine Bailey (advancenutrition.co.uk), replaces processed sugary foods and carbs with fresh fruit, nuts, seeds and animal proteins. The fats it contains are healthy unsaturated ones, while it also contains plenty of muscle-building amino acids. Follow this plan for a month while following the workouts in our Get Lean In 28 Days supplement and youll shed around 2kg of fat a week, helping you get the lean, muscular body you want.

FOUR WEEK FAT BUSTER

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To make

Lemon crab salad


contains fat-melting vitamin C and chromium, a mineral that helps insulin response, which reduces sugar cravings.

Mix 1 bag of mixed salad leaves, a sliced red onion, a handful of black olives, some cucumber slices, sugar snap peas and 1 grated carrot. Top with 125g of canned white crab meat and dress with lemon juice and olive oil.

Red onion

Carrots

are high in the soluble fibre calcium pectate. This fills you up and binds with acids in the body to reduce levels of LDL (bad) cholesterol.

Crab meat

is low in calories but rich in omega 3 fatty acids, which can reduce hunger pangs and help muscle growth.

have omega 3 fatty acids that trigger hungercurbing signals in your brain. They are also rich in vitamins A, C and E.

Olives

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OF NUTRITION

42 fat-fighting meals that will help you build a lean physique


Monday
Breakfast
1 grapefruit. 2-egg omelette with an avocado, spinach and 2 chopped tomatoes.

Tuesday
Breakfast
150g sauted prawns with 6 sliced mushrooms and chopped red pepper. 150g fresh pineapple slices.

Wednesday
Breakfast
Bowl of blueberries and raspberries. 2 poached eggs with asparagus and 4 grilled mushrooms.

Thursday
Breakfast
Slices of melon with cashew nuts. 3 slices of lean roast beef with 2 baked tomatoes.

Friday
Breakfast
Bowl of cherries. 2 scrambled eggs with 5 asparagus spears.

Saturday
Breakfast
Bowl of blueberries and raspberries. 1 cold salmon fillet with panfried tomatoes and mushrooms.

Sunday
Breakfast
100g cooked prawns with green beans. 1 chopped apple and 2tbsp seeds.

Snack
1 banana.

Snack
Smoked salmon slices. Carrot and celery sticks.

Snack
Handful of seeds. 1 apple.

Snack
1 apple. Handful of raisins and almonds.

Snack
2 slices of ham, sliced cucumber and celery.

Snack
4 oatcakes with ham.

Snack
2 slices of ham and 2 tomatoes.

Lunch
150g grilled cod fillet with lemon juice and freshly ground black pepper. Green salad with lemon juice and 1tsp olive oil, 50g sugar snap peas, cucumber slices, a red pepper and 2tbsp black olives. Bowl of blueberries and melon.

Lunch
300ml Covent Garden Tomato & Basil soup. Cold pan-fried venison steak served with a bag of mixed salad leaves, red pepper, 2tbsp black olives, sliced cucumber, celery and 1 tomato. Slices of melon.

Lunch
300ml Covent Garden Scotch Broth soup. Grilled pork fillet with spinach salad (baby spinach, mixed lettuce leaves, red onion, red pepper, cucumber, celery). 1 satsuma.

Lunch
Leftover squash and turkey casserole. Large mixed salad.

Lunch
Grilled turkey breast with 1 baked sweet potato, salad leaves, cucumber, sugar snap peas, a red pepper, 2tbsp black olives and a red onion. Slices of fresh pineapple.

Lunch
Lemon crab salad (see recipe opposite). Slices of melon.

Lunch
150g cooked chicken breast with baby spinach, salad leaves, cucumber, avocado, 2 tomatoes, 1 red onion, lemon juice and olive oil. 30g almonds. 1 apple.

Snack
Handful of raisins and almonds. 1 pear.

Snack
2 oatcakes. Smoked salmon slices.

Dinner
300ml Covent Garden Tomato & Basil soup. Baked salmon fillet with lemon juice (cook an extra salmon fillet for Sat) served with 60g steamed carrots, 60g sugar snap peas, 60g green beans and 1 baked sweet potato.

Dinner
Saut 125g pork cut into strips with 1 onion and a bag of stir-fry vegetables, 1tbsp soy sauce and a little water. Serve with 2tsp toasted sesame seeds and 60g noodles (dry weight). 1 satsuma.

Snack
1 hard-boiled egg. Carrot sticks.

Snack
100g cooked prawns. Celery and carrot sticks.

Snack
3 cold lean beef slices. Carrot sticks.

Snack
1 hard-boiled egg. 2 oatcakes.

Snack
2 slices of ham. Carrot sticks.

Dinner
Bake 2 sliced turkey breasts with 1 cubed butternut squash, 1 red onion, 1 red pepper, 2 sweet potatoes, 400g canned chopped tomatoes, 300ml beef stock and dash of paprika for 45 minutes. Serve half with steamed broccoli and green beans (save other half for Fri lunch).

Dinner
Coat 1 turkey breast in juice and zest of 1 orange and 1tsp grated ginger. Grill for 15 minutes and serve with 1 baked sweet potato, 100g steamed broccoli and asparagus. 100g fresh raspberries with 2tbsp flaked almonds.

Dinner
Frittata made with 2 eggs, 3 new potatoes, spinach leaves and 1 red pepper. Steamed broccoli and carrots and salad.

Dinner
300ml Covent Garden Scotch Broth soup. Pan-fry 1 venison steak for 10 minutes, then add 1tbsp balsamic vinegar, 150ml beef stock and 50g pitted cherries. Cook until soft. Serve with 100g green beans, 100g carrots and 3 new potatoes.

Dinner
Stir-fry 1 sliced chicken breast, 1tbsp soy sauce, juice of 1 orange, 2 chopped spring onions, 1 sliced green pepper and 1 bag of stirfry veg. Serve with 2tbsp cashew nuts and 60g noodles (dry weight). Sliced fresh pineapple.

Snack
1 banana. Handful of cashew nuts.

Snack
2 oatcakes. Handful of almonds and raisins

Snack
1 banana. Handful of macadamia nuts.

Snack
30g macadamia nuts. Handful of raisins.

Snack
2 satsumas.

Snack
1 banana. Handful of macadamia nuts.

Snack
2 oatcakes. Smoked salmon slices.

Daily total
1,840 calories, 163g carbs, 130g

Daily total
1,713 calories, 147g carbs, 156g protein, 60g fat

Daily total
1,956 calories, 179g carbs, 130g protein, 87g fat

Daily total
1,841 calories, 201g carbs, 138g protein, 60g fat

Daily total
1,816 calories, 185g carbs, 120g protein, 71g fat

Daily total
1,827 calories, 172g carbs, 133g protein, 72g fat

Daily total
1,746 calories, 159g carbs, 140g protein, 66g fat

protein, 79g fat

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KEEP IT SIMPLE

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Its easy to create a healthy diet using this meal generator

Theres more than one way to eat healthy food and were giving you the choice. You could follow the straightforward four-week meal plan on p6-7 or you could make dietary decisions even easier by simply using this meal generator, which lets you eat foods you like while still staying healthy. Weve provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or veg with each meal or snack. Weve also highlighted foods you should avoid, which may not always be the ones you expect. Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones, and dont worry about counting calories or grams of macronutrients. This isnt a diet its just a better way to think about eating.

Focus on protein
Protein will make you feel fuller for longer, so youll be less tempted by snacks, and itll also provide the nutrients needed to repair damaged muscles and therefore build muscle mass. Protein requires the body to use more calories for digestion than carbs do, so itll give your system a helpful fatburning nudge.

Dont avoid fat


Ditch the idea that eating fat makes you fat it simply isnt true. You need plenty of healthy monounsaturated fats the kind youll find in avocados and most nuts in your diet. Saturated fats arent as good for you but theres no need to avoid them entirely. The ones to skip are trans fats but youll only find these in processed foods, which the meal generator avoids.

Go heavy on veg
Feel free to pile your plate high with as much veg as you like, particularly cruciferous and leafy green veg such as broccoli and spinach its almost impossible to eat too much, and all of these are full of important nutrients.

8/ The New Rules of Nutrition

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THE NEW RULES WorldMags.net

Breakfast
Eat these

OF NUTRITION

Have as much fruit, vegetables and protein as you like

Mushrooms

Tomatoes

Oats

Blueberries

Grapefruit

Grapes

Melon

Milk

Good-quality sausage

Strawberries

Eggs

Bacon

Natural yoghurt

Smoked salmon

Dont be tempted by these traditional breakfast staples Cereal Dried fruit Margarine Bagels Shop smoothies Muffins Fruit juice Bread Cereal bars Jam Croissants Yoghurt

Avoid these

Snacks

Beef jerky

Almonds

Cherries

Blackberries

Brazil nuts

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Lunch
Eat these
More protein and fresh veg will keep your fat loss on track

Sardines

Chicken

Beans

Mackerel

Beetroot

Hard cheese

Cottage cheese

Avocado
Processed foods are convenient but full of bad fats and salt Pasta salad Coleslaw Quiche Sandwich fillers Wraps Crackers Low-fat mayo Oat cakes Baked potatoes Baguettes Tinned soup Sandwiches

Avoid these

Salad leaves

Artichoke

Home-made soup

Tuna

Peppers

Ham

Snacks

Olives

Bananas

Pineapple

Greek yoghurt

Apples

10/ The New Rules of Nutrition

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THE NEW RULES WorldMags.net

Dinner
Eat these

OF NUTRITION

Create a veg-heavy meal with a lean source of protein

Broccoli

Peas

Lamb

Cabbage

Butternut squash

Onions

Asparagus

Carrots

Cauliflower

Aubergine

White fish

Salmon

Beef

Leeks

Tempted by takeaway options and booze? Just say no Pasta Pies Takeaways Alcoholic drinks Ready meals Creamy curries Couscous Potatoes Risotto Rice Noodles Pizza

Avoid these

Peanut butter

Pumpkin seeds

Pistachios

Salsa

Green tea

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WHAT SUPP
Confused about what sports supplements to take? Use our guide to the key categories

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If you make every effort to eat the right things, its certainly possible to maintain a healthy diet through food alone, but sometimes supplements can help. If youre taking on a serious training programme or find yourself short of cooking time or both supplements are a simple and convenient way to get all the nutrients you need to build a strong, lean body. Buying supplements can be a baffling experience, though, since there are so many to choose from. Here weve boiled the many options down to the absolute essentials so you can be sure youre getting the fitness fundamentals.

Vitamin D
What The sun substitute Why Youre supposed to get vitamin D from the sun but thats a forlorn hope in Britain 20 minutes exposure provides all the vitamin D you need in summer but according to the National Institute of Health, its impossible to get enough in winter. Vitamin D deficiency is common and is linked to reduced strength and increased body fat, says strength coach Joe Lightfoot (jplightfoot.com). Its also associated with diseases such as diabetes and depression. Supplementing is cheap and easy. How Its available in tablet or oral spray form. Official government recommendations are low but experts suggest 3,000IU a day, which has been proved safe in multiple studies. Its fatsoluble, so take it with a meal.

Fish oil
What The wonder fluid Why Having omega 3 fats in your diet is important for your health and supplementation helps you to maintain a good ratio of omega 3 to omega 6 modern humans consume far too much omega 6, says Lightfoot. More specifically, studies have shown that fish oil supplementation results in decreased body fat and reduced inflammation. It has also been linked to an increase in levels of the happiness hormone serotonin, greater focus in training, lower stress and resistance to illnesses including Crohns disease and some cancers. How Take a spoonful with your meals. Most authorities recommend taking 1-4g a day, depending on how much oily fish you already eat.

Whey protein
What The muscle builder Why This is probably the most effective addition you can make to your nutrient regime and the simplest. Its essential that you replace muscle glycogen after your workout and the best way to do that is with a goodquality whey protein, says Fitness First trainer Thomas Eastham. But even someone who doesnt train should make sure theyre getting adequate protein in their diet or consider topping up. How Within 15 minutes of finishing your training, your cells are in serious need of nutrients, so you should be taking your post-workout shake before you stretch, says Eastham. Some nutritionists recommend a hit of protein before training or as soon as you wake up. Ideally youd get this from food but a shake is a reasonable option.

12/ The New Rules of Nutrition

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THE NEW RULES WorldMags.net

OF NUTRITION

Looking for supplements? Youll nd a great range at myprotein.com

Casein
What The bedtime protein Why Chances are youre already getting a fair amount of casein, as it makes up around 80% of cows milk. Casein is known as a slow protein, says personal trainer Sean McPhillips (supremetraining.co.uk). Its digested slowly, so it isnt ideal for straight after the gym when you want to get a hit of protein into your muscles instantly. The main benefit of casein over other proteins is its excellent amino acid profile its a great muscle-builder. How Simply have it in a shake, says McPhillips. You can mix it with milk or water but if youre using milk youll want a fair bit to thin it out. Because its a slow protein, its best taken before sleep to keep the muscle-building process going overnight.

Zinc
What The immunity mineral Why Zinc is necessary for your health and immune system. The main reason you should take zinc is that our bodies are unable to store it, says McPhillips. How The recommended daily allowance for adult males is 11mg and you should definitely take no more than 40mg a day, says McPhillips. Try to avoid taking it with coffee or foods that contain phytates, such as wholegrains, because these can block its absorption. For the greatest benefit, take it with a form of animal protein because this will promote absorption.

Magnesium
What The sleep mineral Why Every organ needs magnesium, especially the heart, muscles and kidneys, says McPhillips. If you skimp on this vital mineral you can experience anxiety, sleep problems and irritability. It also helps to maintain a normal heart rhythm, as well as aiding the bodys energy production. How Stick to the recommended maximum of 350mg per day, says McPhillips. Taking magnesium supplements on an empty stomach can lead to diarrhoea and an upset stomach, so its best to have a meal or snack first. Alternatively, its available in spray or bathmineral form some studies suggest its more easily absorbed through the skin.

Creatine
What The backup generator Why Your body metabolises creatine into ATP, which is used for every muscle movement, says McPhillips. Having adequate supplies is most important during heavy, high-intensity workouts to deliver the required energy to your muscles. In other words, it will let you lift harder for longer. How Take 2-10g after a workout to replenish lost stores, or split the dose and have half before your workout and the other half afterwards, says McPhillips. Theres some evidence that taking creatine with glucose can help your body store it more effectively, so having carbs in your postworkout shake will help. And drink plenty of water: creatine is hygroscopic, so it sucks H20 into your muscles and can leave you dehydrated.

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