Week 4 of the body transformation is under way and we discuss meal prep, speeding up your progress and foods for lean gains.
Hello Transformers! Week 4 is under way and we are just days away from the start of the half way point. Hopefully, the articles that have been included in the weekly newsletters are helping you stay on track and you are beginning to see some changes. If your progress has been slower that you first expected, don't be too hard on yourself. Ultimately, the fact that you haven't given up is the most important factor in you achieving your end goals. However, What you can do is take greater control of your transformation. Firstly, try and identify where you can make some improvements and then make the change! In 6 weeks time, you will 100% thank yourself. Really focus on your diet. If you are still struggling to know what foods to eat, take a quick look at the foods for weight loss article. Also, if you haven't done so already, take the leap into food prep! It really does make the difference. Get yourself some storage containers, take an evening out (we love food prep sundays) and prep clean meals for the week ahead.
Meal Prep For Weight loss
If your goal is weight loss, food prepping fat burning soups to have as a lunch or dinner is highly recommended. Here's a simple fat burning soup recipe; 6 onions, 1 small cabbage, 3 tomatoes, 1 bunch of celery, 2 green peppers, 1 vegetable stock cube and as much chilli as you can handle. Chop all the vegetables and add them to a pot with the water and stock cube. Boil until the veg is tender and blend if preferred. Adding buckwheat is a great way to fill out the soup and help keep you fuller for longer. It also adds 13g of protein per 100g. Add the soups to your containers, refrigerate a couple of days worth and then keep the rest in the freezer until needed.
Food Prep for Lean Gains
If you are chasing lean gains then you need to strip fat and increase your protein. Think of your box of food as a combination of fat, protein, and carbs. For your protein choose tuna, salmon, chicken or turkey breast. If your tuna is tinned, go for tuna in spring water, and for salmon, chicken or turkey add some flavour with fresh herbs, coconut oil and a dash of lemon or lime juice. Grill on a low heat and now add these to your food boxes. Food prep for gains is best done twice a week if you don't want to freeze. For your carbs, go for good carbs like mashed sweet potato (just bake and then mash, adding a dash of olive oil), brown rice or quinoa. Then throw in a hand full of super foods like spinach, broccoli, tomatoes, asparagus or green beans. (these will cook in your container when the meat and veg is reheated. For your fats, just add another teaspoon of coconut oil to your veg prior to reheating. Salmon also provides a healthy amount of Omega 3!
Also supplementing with Pure Whey 80 gives you a lean protein source to help you achieve your goals!
Speeding Up Results
To make the next 6 weeks your most successful, you need to make every single training session count. Mix up your style, use HIIT for your cardio and try 5x5 weight training to increase your calorie burn and improve both strength and definition. Also give yourself an extra edge by using supplements. Prior to your training, take a pre-workout. This will increase your focus, drive and performance. We recommend trying Rage, Dragon Fire or Charge. Also, use ibccas a try to help with weight loss and recovery and a fat burner like Blaze to increase definition... After all, we want to be able to see those muscles that you've been sculpting.
Good luck and stay motivated! #BBWTransform