The first couple of months of the year are inevitably spent trying to loose those extra couple of kilos you’ve put on whilst pigging out over the festive season. There is no such thing as a quick fix and despite training regularly, you will need to maintain a balanced diet.
Hennie Pietersen, from the Casa Da Capoeira Winchester Hills Class, is a personal trainer and has given the following advice to all you capoeiristas looking to tone down and loose those extra kilo’s.
Useful nutritional tips
- Have 3 main meals with a “snack” in between. Eating frequently speeds up the metabolism and prevents the body from entering “starvation mode”. When you starve the body, it holds on to food for energy, fearing that it won’t get fed again anytime soon and thus resulting in food being stored as bodyfat.
- Portion sizes are as follows: red meat/ chicken must be the size of your palm whilst starch or vegetables be the size of your fist.
- Have most of your carbohydrates and starches early during the day, because they fuel the body with energy and less energy is needed later during the day. Unused energy will once again be stored as body fat.
- Have about 2 litres (+- 8 glasses) of water a day to flush the body from toxins and to keep the body hydrated.
- Regular exercise helps with blood circulation and also an increase of the metabolic rate, therefore resulting in weight loss.
The Meal Plan
Breakfast (07:00)
Meal 1: +- 50g Jungle oats OR B-fast Jungle energy crunch OR Special K
Mid-morning (10:00)
Meal 2: 1 Granny Smith apple and 250ml Low fat yoghurt
Lunch (13:00)
Meal 3: Skinless chicken breast, 1 medium sweet potato OR Medium portion rice
Mid-afternoon (15:00)
Meal 4: 1 granny smith apple and 3 provita’s
Supper (18:00)
Meal 5: Skinless chicken breast OR Lean steak OR Hake fillet, Steamed mixed veggies
Before bedtime
Meal 6: 1tablespoon peanut butter
As always, the key to achieving your fitness and weight goals boils down to leading a balanced lifestyle. Train hard and eat wisely!
Prepared by Hennie Pietersen
Personal Fitness Trainer
Contact no: 083 798 6565
Good stuff!
Quai
Great advice Hennie.
Just the sort of info I needed to start loosing an extra couple of kilos and tone up a bit!
Good work Hennie!
Thanks guys.
Next up will be core exercises.
The core is the power house of the body.