All the fundamental principles to achieving a strong, lean and healthier body is out there and has been for a long time. The problem is not that there isn't enough information it's that there is too much information. Its no wonder most people have a difficult time understanding how and when to apply this information into their training program.

Here's my take on 5 simple guidelines that can make a world of difference if they are followed religiously. They aren't the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

So let's get to it...

1. Eat every 2-3 hours, no matter what. You should eat between 4-6 meals per day. This allows the body to better regulate your blood sugar levels which dictate when, how and what types of foods you will indulge in. Taking control of your blood sugar levels will help your body and mind deal with the cravings you may come across during your fat loss program.

2. Eat complete (containing all the essential amino acids), lean protein with each meal. This means that every meal should revolve around protein. If you had to breakdown the three macronutrients (protein, carbohydrates and fat), on your meal plate, protein would take up half your plate (50%), followed by fat (40%) and then carbohydrates (10%). Protein keeps you full for a longer period of time, it boosts your metabolism and it stabilizes blood sugar levels which means less cravings.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from only fruits and vegetables.

5. Include some healthy fats into your nutritional program. To ensure that your fat intake comes from good sources, include sources such as: salmon oil, cod liver oil, flax seed oil, hemp oil, and/or extra virgin olive oil and a variety of nuts.

You may have noticed that I did not add in the importance of drinking plenty of water. If you aren't, then shame on you. You should know better.

If you've been plugging away in the gym for some time and you'd like to see a reduction in waist size or your pants fit a bit better these 5 tips if followed a minimum of 80% each week will produce results. You don't have to worry about counting calories or looking at food labels when you're grocery shopping. If it doesn't coincide with one of the 5 points in the above it doesn't go in the grocery cart. Just focus on putting these guidelines to use and the rest will fall into place.
If you follow these guidelines religiously, you will put yourself on the path to a slimmer and healthier body, both physically and mentally.

Of course, if you have specific needs, or if you're advanced you may need a bit more individualization beyond what I've mentioned. If so, give me a shout at mriddington@richmond.ca.

About Maki Riddington

Maki Riddington is a CPT Body Recomposition and Strength and Conditoning Specialist based in Vancouver British Columbia. He focuses on athletic and strength conditioning. For more info go to www.dynamicconditioning.ca and join his free online newsletter. Each monthly issue is packed with all the latest training info.