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»To build muscle, eating is as important as training, Use these nuggets of advice to fuel your workouts effectively

1 EAT AFTER overweight than those who skipped stored as fat, leading to drlnk-
EXERCISE the meal. A breakfast based around Induced love handles. If you are
complex carbohydrates and protein serious about losing fat and gaining
Weight training seriously depletes helps cut cravings for sweet or muscle, keep your sessions In the
your body's energy supplies, so starchy foods, as well as boosting pub to a minimum.
you'll need to get some fast-acting your metabolism. Good breakfast -----------------
carbs Inside you, along with quality foods include wholegrain cereals,
protein to fuel and repair muscles. pOrridge, eggs on wholemeal toast 6 GET PLENTY OF
Your body is also most responsive and fruit. lhese will provide you with FRUIT AND VEG
to food straight after training so try long-lasting energy and stop the
to eat a snack such as a banana body storing fat Your body needs to be well stocked
and peanut butter sandwich or a ........................................................ with vitamins and minerals to keep
bagel with cream cheese and sliced 4 EAT LITTLE your energy levels up and boost your
tomato within 30 minutes of nnlshlng AND OFTEN Immune system. Fruits and vegetables
your session. are also extremely filling thanks to
........................................................ lhe most eHectlve way to sustain their high volume of water. lhis allows
2 HAVE A even energy levels across the day you to nil up with fewer calories and
is to spread your calories over five get enough fat-absorbing fibre.
PROTEIN SNACK to six small meals, rather than -----------------
BEFORE BED three big ones. By eating lots of 7 TREAT
small meals you'll keep your
Have some cottage cheese or a metabolism burning and your blood YOURSELF
low-fat yoghurt before you hit the hay. sugar levels stable. Eating regularly
lhey are full of slow-acUng protein, also prevents fat storage, keeps Once you have got the hang of
which will help regenerate your hunger at bay and provides better eating nutritionally balanced meals
muscles while you sleep. support for muscle recovery. and exercising regularly, you
........................................................ . ....................................................... can Introduce some treat foods
3 ALWAYS HAVE 5 CUTDOWN occasionally. Just make sure your
regular meals are healthy and then
BREAKFAST ON BOOZE plan your cheat meals so you can
Skipping breakfast may seem like lhey don't call It a beer belly for eat whatever you like and enjoy it
a good way of losing the fat that's nothing. lhe average pint of lager By allowing yourself the occasional
hiding your muscles but it isn't One contains almost 200 'empty' calories, pizza or bowl of Ice cream, you
US study found that people who and when calories don't have any will satisfy your cravings and have
ate breakfast were less likely to be use in the body, they are usually something to look forward to. TIPS

NUT

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PART 2 ... --: ~~Y~

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BODY

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