How To Keep On Staying Active When You Don’t Have Any Time

There are always times in the year where we just don’t have time to properly exercise, which can leave you feeling guilty. Whilst a diet is the most important aspect of working out, a bad diet is easily fixed whereas it is a lot harder to find that motivation to go to the gym after time off.

In this blog post, we’re going to be outlining our top tips to keep active when you’re otherwise occupied.

Plan, Plan, Plan

You could be visiting family, but unfortunately sometimes family don’t live near. Planning where you’re going to go and what you’re going to do can be the difference of you getting even 30 minutes you need, or being immobile for a few days.

If your family have the delight of visiting family near walking, running or park trials, great! That means that your cardiovascular fitness will be topped up whilst being able to spend time with the family.

If you haven’t got much room, plan simple workouts that do not require equipment and make use of what space you’ve got. You could even ask if they have a kettlebell or medicine ball, but that doesn’t matter too much. If you are working with nothing, using bodyweight exercises such as squats, press-ups, burpees, lunges etc are still going to be getting that heart beating and the blood flowing.

If you’ve gone away to see the family, ask them if they have an exercise room or an in-house gym – that will keep you active! If not, then have a look at Hustle, downloading the app unlocks thousands of gyms at your fingertips. It uses your location to find you gyms nearby and then enables you to buy day-passes to the said gym, to ensure that you are keeping active. You can download their app by clicking here.

Jenny McCoy from self.com notes that it is a lot easier to stick to exercising if you’ve mentally planned and prepared yourself for it – especially if it is not in your usual routine. If it’s been pre-planned, you’ll mentally know when it’s time to do it and it will be easier to squeeze into your busy routine.

How Do I Do Home Workouts Away From Home?

Whilst planning is quintessential, sometimes you may have had too much to drink or coming down with a fever. Sometimes there just is no way that you are physically able to get yourself out and exercising in an efficient manner. No worries, even the slightest bit of exercise is better than no exercise, so let’s get creative and figure out what you can do now.

Walking is the best form of cardiovascular exercise. Walking as much as you can throughout the busy period keeps the blood flowing and heart beating. Even if it is just walking to the shop rather than driving, it’s a start.

If you’re shopping, try and look for the slightly longer route to the next shop, don’t worry it’s going to be there still but it might just take you a little bit longer. Also, I’d personally count carrying a lot of heavy bags around a shopping centre all day is definitely a weight exercise – so that’s ticked off.

Using the stairs is also a big one if you’re going up to floor 17 or something then I’d recommend taking the lift as you don’t want to get tired out. But, if you’re only going up to floor 4, take the stairs instead.

Ice Skating is a festive favourite, it’s fun for all the family and it’s a high-intensity exercise. In fact, you can burn up to 670 calories depending on your weight for 30 minutes of ice-skating. Now, that sounds efficient.

Seize The Moment

We know that a lot of the time you spend in the living room with your family and sometimes you don’t get the time to exercise, so this segment is how you can utilise your spare 15-30 minutes efficiently.

When you plan your workout, make a contingency plan for quick, little home workout routines you can do in little space. We recommend following runnersworld.com’s guide for bodyweight exercises that are fast and effective.

If you have fitness equipment handy, move them into your room for some more home-workouts, it will save you the anxiety of working out in front of your family. Check out our article on home-workouts here.

Keeping your running shoes handy is massively beneficial. You might find that there are a couple of times where you get a window big enough to take a light jog, a run on a morning will get your appetite going.

The Best Kettlebell Exercises & Finding Cheap Kettlebells

One of the weirder pieces of equipment in the gym, It looks like a cannonball with a handle, so you’d be forgiven if you thought it was to be fired out the side of a ship in the eighteenth century. The kettlebell is growing in popularity, many people don’t know what they are, how they use them or how they can use them for their own home workouts.

According to ThoughtCo, they originate in Ancient Greece, with one weighing 315 lbs (142 kg) hanging up in a museum in Athens. However, the first time we ever see it written is in a Russian dictionary which was published in 1704 reading the word ‘Girya’.

The Best Kettlebell Exercises

Kettlebells have a wide range of exercises you can undertake with them, from aerobic exercises to straight-up weightlifting, you can use them for various weightlifting activities. We’re going to list a few that with get your full body and heart rate working.

BEGINNER

Swing

Kettlebell swings are one of the easiest exercises you can do to familiarise yourself with this piece of equipment.

Stand with your feet slightly wider than the wide of your shoulders. You should begin to grasp the kettlebell with both of your bands and place your palms facing towards you and your arms in front of your torso. To begin the movement, lower your body by just slightly bending your knees and moving your hips back, then use your body’s power to force your hips forward and swing your kettlebell with straight arms to the height of your shoulder.

It is important whilst doing this exercise is to keep your glutes and core engaged in the movement and to make sure you control the swing back down. Start with a lighter weight at first to control the movement & form then begin to up the weights every so often.

Windmill

Boosting your strength in your shoulders as well are your core & mobility, the windmill is an excellent beginners exercise.

Your starting position should see your feet shoulder-width apart from each other with your kettlebell in your right hand. Both feet should be pointed at 45° angles to the left and then you want to press the kettlebell straight overhead until your elbow locks.

Once you have done that, bend down and shift your hips to the right until you are able to touch your left foot (or left leg/shin if the foot is too difficult) with your left arm/left hand and then come back up and repeat again for your desired amount of reps.

To use on the other side of the body, just swap your left and rights around. When shifting your hips, make sure you’re looking at the kettlebell to keep the exercise controlled and reduce the risk of injury.

INTERMEDIATE

Single Arm Swing

Similar to the exercise in the ‘Beginners’ section, this is just a more extreme version as you are one using one arm instead of two.

Like most Kettlebell exercises, your starting position should see your feet slightly wider than your shoulder width (not your feet hip-width) whilst holding the kettlebell with one hand and the palm facing towards you and your arm facing in front of your torso. Then, again, lower your body by bending your knees and moving your hips back before powerfully driving them forward whilst keeping your arm straight and not going above the height of your shoulders.

It is so important that you start with light weights first so you know how to do the exercise correctly without injuring yourself.

Goblet Squat

The Kettlebell Goblet Squat is one of the more unusual exercises in strength training but effective nonetheless.

Grab the kettlebell handle with both hands upside down and then the procedure to do the movement of a regular squat (the two movements are identical), bending your knees whilst keeping your back straight and until your things are parallel to the floor then use your heels to force yourself and the cast iron back up again.

Goblet Squats are good because they improve your squatting movement because the position of the kettlebell is in the same place throughout the exercise.

ADVANCED

Clean & Press

Grab a kettlebell that is on the ground and then raise the kettlebell to your shoulder by powerfully extending your legs and your hips and you’re pulling the kettlebell to shoulder height. Whilst doing this, being the kettlebell over to your wrist so your palm is facing forwards,

After This, keep your torso tight and lower your body by bending your knees then extend your knees through your heels and hips creating a momentum whilst pressing the kettlebells overhead your head until your arm is directly extended.

If you’re struggling to understand what you need to do, if you go into Youtube and type in the exercise, there are hundreds (if not thousands) of helpful videos just waiting to be used.

I don’t go to the gym, where can I find cheap Kettlebells?

Some people don’t feel comfortable or just prefer working out in their own space, understandable. Here at SS Healthfoods, we have a wide variety of Kettlebells available to suit all strengths, from 4kg all the way up to 40 kg. All at affordable prices and with the option of Rubber or Neoprene coating.

OUR PICKS

Ironman Neoprene Kettlebell 16 kg – £34.99
Preparing for a heist and wondering how you’re going to be able to move those gold bars? Well, we have you covered. Our 16kg Neoprene Kettlebells weigh 1.3 times the weight of a gold bar, giving you the ability to steal gold more efficiently thanks to the excess weight that will cover you when the fatigue hits from moving those cold bars.

The incognito design gives it a slick look and don’t worry when you’ve stolen that gold the kettlebell won’t damage or scratch the gold due to its Neoprene coating. Not using it for a heist? Nevermind then, it’s also good for working for muscle groups all over the body efficiently, buy it now.

Ironman Colour Vinyl Kettlebell 36kg – £54.99

Top-quality professional rubber vinyl-coated cast iron colour-coded Kettlebells. Probably one of the best Kettlebells on the market and on average 30% cheaper than other companies! More aesthetic looking with a thicker handle and more robust than other Kettlebells.

Kettlebell Bundle Deal – £39.99

Perfect for those who just are getting into fitness/can’t lift that heavyweight. With 4kg, 8kg & 12 kg kettlebells in one, you can undertake the various exercises listed above with ease and comfort!

Home Workout Bundle – £35.99

Kickstart your home workout routine and order the ultimate home workout bundle deal today! This is the complete home workout bundle and meets all your needs when it comes to working up a sweat at home.

12kg Kettlebell – Perfect to increase your grip strength, as well as conduct endurance and strength training on your lower back, shoulders and legs.

5kg Dual Colour Medicine Bell – Whether you want to slam, throw, squat or crunch… Medicine Balls are brilliant for all home workouts, and will soon become your abs best friend.

Lonsdale Leather Skipping Rope – Skipping Rope workouts are one of the best ways to increase your cardiovascular output, this 275cm rope can help you warm up and is suitable for children and adults.

Shaker – Insert your protein powder, or just use for general hydration.

Aerobic Exercise & Core Building

At a time where the majority of the continent is staying home, your desired type of exercise may be no longer viable. That’s why you need to extend what other types of exercise you do when you’re at home.

Aerobic exercise has many health benefits for your body. It improves your cardiovascular system as well as your respiration and improves your blood volume & distribution – which will help more blood get to your muscles for when you get back into the gym. Oregon Providence says that other benefits of regular aerobic exercise include decreasing anxiety & stress, reducing high blood pressure, using fat as energy, weight loss and decreasing heart rate. You should look to do aerobic exercise at least 5 days per week according to Healthline and aerobic activities should be conducted for at least 30 minutes per day.

Core exercises also have their benefits, they improve the transfer of power throughout the body and teach the muscles how to work together.

In this article, we’re going to be looking at what aerobic workout you can do with different types of equipment and how you can boost them to reach high-intensity and get your heart pumping.

Aerobic Exercises

WALKING

The most simple and convenient form of aerobic exercise is walking. It does not require any equipment other than a pair of trainers which you probably already have. It is also very easy to match the walking pace to your fitness level, from power walking to a light jog. Whilst running is popular, walking is a relaxing experience that is very good for people starting their exercise journey. If you’re looking to lose weight, walking is brilliant because it doesn’t put as much pressure on your joints or muscles as some of the exercises below do.

If you’re looking to add a little resistance to your walks and work those muscles harder, our 2kg wrist/ankle weights add that little bit of extra weight to your body to help you burn the calories and improve the cardiovascular system. It’s a noticeable bit of weight, but it should be enough where you can easily keep up the regular tempo and strengthen your body. They have adjustable straps and can be used on either your ankles or your wrists.

SKIPPING

When you skip, you are helping your body develop a better awareness of itself, whilst also improving your hand & foot co-coordination as well as your overall agility, champion boxers and athletes alike use skipping for these benefits. If you don’t have any skipping ropes, they’re generally a cheap piece of equipment to purchase and all you need is a small, clear space – clear of any obstacles to reduce the risk of injury (or breaking something).

You can choose to adjust the intensity to suit your needs, and even add some weight to wrist/ankles or body for extra resistance. If you need some skipping ropes, we have some Lonsdale Skipping Ropes or our own SSS Blue Nylon Skipping Rope.

Core-Building Exercises

PLANK

Planking is THE core-building exercise. It is perfect for beginners and it involves almost no movement but you need to put in the most effort. Add some music to the exercise to really get your heart-rate going and work those muscles. You plank by supporting your body on your forearms and toes whilst holding your body in a straight line from shoulders to ankles. You can also do dead-mans plank by resting on your hands then back down to your forearms.

Whilst you can do it in any room, purchasing an exercise mat gives you endless possibilities where to plank, with some added comfort and support. It means you can go in your back garden on a warm sunny day without getting grass stains all over your elbows.

EXERCISE BALL

Exercise balls are very versatile, you can conduct various exercises with one piece of equipment. Greatist made a list of the best exercise ball exercises which includes V-sits, ball jogs, handoffs & knee-tuck. If you’re not sure how to do these exercises, you can look at this video below.

If you look like you’re up to the challenge, why not purchase one of our exercise balls? Cheap, colourful and great for the exercises shown above.

SIT-UPS

Another great core-workout. Sit-ups are one of the most unforgiving exercises you can do if you have poor form. Sit-ups run the risk of injuries so you have to make sure that you do them properly.

PureGym has outlined how to do a proper sit-up. You need to keep your feet, hips & knees aligned with your knees which should be bent and your feet should be flat on the floor. Exhale on your way up and inhale when you go back down. It is important to not use your head to try and gain momentum as it could injure your neck.

If you need a piece of equipment to help you, we have our Ironman Sit-Up Bar. The Deluxe Sit Up Bar, thanks to an oversized, non-damaging screw-on clamp, it attaches to any door and is adjustable to your dimensions. It is also fitted with comfortable neoprene-padded footrests to make every sit-up safer, and it is lightweight and very supportive, offering fast release for portability so you can take it everywhere.

Why not take a look at our entire list of aerobic exercise equipment as well as our full range of fitness equipment.

What is cholesterol?

Cholesterol is a fatty substance known as a lipid and is vital for the normal functioning of the body. Some cholesterol comes from our diet but most come from our liver from saturated fat. High level of lipids in your blood (hyperlipidaemia) can have an effect on your health.

High cholesterol doesn’t cause any symptoms, but it increases your risk of serious health conditions.
Cholesterol is carried out in our blood by proteins, and when the two combine they are called lipoproteins.

There are ‘bad’ LDL and ‘good’ HDL cholesterol. LDL (low-density lipoprotein) carries cholesterol from our liver to the cells. If there is too much for the cells to use it can build up in the artery walls leading to disease of the arteries. HDL (high-density lipoprotein) carries cholesterol away from the cells and back to the liver, where it is either broken down or passed out of the body as a waste product.

Higher levels of HDL are better. It helps prevent arteries from becoming clogged. Several factors can rise up blood cholesterol level. The major one is obesity, like also lack of exercise and high consumption of saturated fat. So keep saturated fatty acids intake to a minimum.

Eat unsaturated fat. You will find these in plants, nuts, seeds and fish like salmon or tuna. Get active to boost your HDL level. Get at least 30 minutes a day of moderate activity most days of the week.

So to protect you from getting heart disease stay at healthy weight, be active, reduce alcohol consumption and stop smoking.

Muscular Fitness

Muscular fitness is the ability of musculoskeletal system to perform daily and recreational activities without undue fatigue and injury. Muscular fitness involves having adequate muscular strength and endurance. Muscular strength – is the ability of a muscle or group of muscles to contract with maximal force. It describes how strong a muscle is or how much force it can exert.

Muscular endurance – is the ability of muscle to contract repeatedly over an extended period of time. It describes how long you can sustain a given type of muscular exertion.
You can build better muscular strength and endurance through resistance training.

Resistance training is also referred to weight or strength training and can be done with measured weights, body weight, or other resistance equipment (i.e. exercise balls, Kettlebells).

Weight training stress the body’s musculoskeletal system which enlarges muscle fibres and improves neural control of muscle function, resulting in greater muscular strength and endurance.

Regular resistance training can make daily activities easier. Taking stairs, carrying backpack or bags of shopping will seem more natural. No matter what your fitness and health goals, resistance training is important and rewarding wellness tool throughout your whole life.

Clean Eating

Eating “clean”? What does it actually mean?

Clean eating is a simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food’s pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible.

Unprocessed foods include:

• Fresh fruits and vegetables

• Dried legumes

• Nuts

• Fresh eggs

Minimally processed foods include:

• Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice

• Frozen fruits and vegetables

• Unprocessed meat; wild over pastured, pastured over grain-fed

• Hormone-free dairy

• Oils

Pesticide – free organic food is preferable to avoid consuming added hormones or chemicals. Unlike nearly all diets, the ‘Clean Eat’ recipes don’t include precise amounts – that’s because clean eating is all about getting used to relying on your natural hunger and fullness cues to tell you when to eat and when to stop. It’s important to note that eating clean doesn’t give you free reign to eat endless quantities. They may be healthy, but they still have calories. So think of your plate in terms of fifths: three-fifths should be fruits and vegetables, one-fifth should be protein, and one-fifth healthy carbs. Also, eating clean doesn’t mean you need to eat everything raw and straight from the ground. It means choosing minimally processed foods with few ingredients on the label, if it has a label at all, cooking more of our own meals, as we did 50 to 60 years ago, rather than relying on processed convenience foods.

Multiple studies have also shown diets rich in whole foods like wholegrain carbs, nuts, fruit and veg – and low in the likes of ready meals, biscuits and fast food – can reduce your risk of life-threatening conditions such as type2 diabetes, heart disease and even certain cancers.

There is also evidence that a real food diet can even benefit your looks – by leaving skin clear and glowing and hair strong and shiny and helps you lose weight.

Knowing your body type

What is your body type?

Body type — whether ecto, meso, or endomorph — can determine what sports suit you best, as well as what you should be eating to fuel your activities. Yes, it’s true — those darn ectos can get away with a little extra pasta!

WHAT IS EATING FOR YOUR BODY TYPE?

Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.

Physique characteristics can thus be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.

There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph.

Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body.

For instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard; or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.

An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic.

However, most people can find their general tendencies in one of the three groups.

Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.

This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat.

Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. This means that excess calories are more likely to be stored as fat. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.

Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). So that’s what we recommend: more fat and protein, less carbohydrate.

A NUTRIENT DISTRIBUTION FOR THIS BODY TYPE MIGHT BE AROUND 25% CARBS, 35% PROTEIN, AND 40% FAT.

Benefits of drinking warm lemon water

Drink lemon water first thing in the morning!

Lemons are packed with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. They contain more potassium than apples or grapes. Not only are the benefits of lemon water endless, it’s one of the most substantial and simple changes you can make for your health.

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

Benefits of lemon water

1. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

2. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

3. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too. It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

6. Gives your immune system a boost.

The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended adding extra vitamin C during especially stressful days.

7. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

8. Freshens your breath.

It also helps relieve toothaches and gingivitis. Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. The scent of lemons has a calming effect on your nervous system.

10. Helps to cut out caffeine.

Replacing morning coffee with a cup of hot lemon water helps cutting out caffeine. You’ll feel refreshed, and you no longer have to deal with afternoon crash.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

Recommended amount:

For those who weigh less than 60kg, squeeze half a lemon worth of juice into a glass of water, if over 60kg, use an entire lemon juice. You can dilute the lemon juice more, depending on your personal taste.

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Ten foods to put in your grocery shopping list

The summer is almost here! For you to be lean, we’ve already covered “the single thing you can do to lose weight”. Now we are going to show you what to include in your grocery list for the ultimate goal – be the leanest version of yourself this summer. We have put together the essential foods that are a must in your grocery shopping list.

– Egg Whites: With over 3.5 grams of protein, Calcium, Zinc, Magnesium, Vitamin D, Е, B12 and 0 grams of fat ,the egg whites are a staple.

– Chicken: 100 grams of chicken meat (no skin) contains 29 grams of protein, 4.33 g. of glutamine and 7.41 grams of fat. We recommend not to fried it. Instead go for chicken breasts in the oven

–Beef: Beef is an important part of a clean eating diet. A lot of vitamin B12, no carbs, 11 grams of fat and around 30 grams of protein. If you prefer minced meat, we recommend you go to your local butcher and pick the meat you like. Your butcher will mince it in front of you. That way you can be sure what you are having.

–Nuts: High in fibre and protein most of the nuts are suitable for the cutting season, especially raw and unflavoured walnuts, almonds, pistachios and cashew.

– Broccoli: High in vitamin A, B, C, and over 3.3 grams of fibre (per 100 grams. ) The broccoli are a must if you want to be lean and shredded. Broccoli boosts your immune system because it is full with vitamin C. But perhaps the most beneficial fact is that broccoli is considered one of the most filling side dishes.

–Beans: Beans have been a favourite weight loss food for quite some time and for a good reason. With 24 grams of protein and around 25 grams of fibre per 100 grams a cup of beans will fill you up, so you can work out properly and not feeling hungry or guilty.

-Water– Water is essential! It removes away the toxins from your body, it regulates your cooling system and forms around 70% of your muscles. Water is the source of life, and if you want to be lean and healthy- drink water, not soft drinks, water!

-Grapefruit– Grapefruit has a role in your weight loss diet. There are even diet plans based around the grapefruit. It’s not necessary to build your diet 100% on grapefruit but it’s a must to have some occasionally. Grapefruit is high in Vitamin C, has low glycaemic Index (glycaemic index determines to what extent the sugar content of the blood will increase after eating a particular food) and also Improves digestion.

-Tuna– The meat in tuna is one of the richest in protein, in comparison not only with other fish but also a lot of mammals. It is high in vitamins B3, B6 and B12 and also Phosphorus, Magnesium and Iron. If you are outside, hungry and in a hurry, you can get a tuna sandwich with whole grain bread to go and stay with a clear conscience.

-Cottage cheese– 100 grams of fat free cottage cheese is high in Calcium, contains 20 grams of protein and it is low in carbs and fat. Most of that protein is casein, which makes it great for a last meal, before going to bed. Because of that, cottage cheese is a popular product in diets both for bulking and cutting season. Keep in mind that cottage cheese is perishable. So buy often and in small quantities.

Remember, every day you are getting closer to your goals. They might not come as quickly as we want them to, but they will come. Just remember: if you cheat on your diet or skip a training session just continue by schedule. You haven’t ruined your plan and your progress is intact, as long as you stay motivated and positive.