“Prepping your meals in advance allows you to create a healthy habit which can have a big effect on your goal,” Richard advises.
“I tend to prep on Sundays and Wednesdays, so I’ve always got fresh food in the fridge for the next couple of days ahead. Prepping your own meals also means you can control portions and you can clearly see what’s going into your food. You’ll also save a load of cash cutting down on buying lunch at work each day,” he adds.
Keep it simple with Richard’s top tips:
-Roast veggies on large trays in the oven, then chop up and refrigerate, they’ll stay fresh for 2-3 days
-Make a large jar of salad dressing, it will keep for weeks and goes with almost anything
-Marinate meat that is ready to cook as soon you get home
-Buy a good set of plastic containers that you can take to work
Richard advises you write down a goal and figure out how you are going to get there. “When I work with my clients I ask them to plan their week out on paper, including when they are going to exercise, complete their meal prep and recover or rest. I’d recommend planning on Sunday afternoon for the week ahead that way you can make adjustments to avoid upsets. I recommend continuing this for at least a month until you have built some solid structure and you’ll be seeing results in no time.”
Eat the right food
Richard says it’s hugely important to eat the right type of food to support your goal as certain foods although healthy, can still be massively calorific and easily overeaten.
“This is an area where I see a lot of people fall down. Healthy foods such as avocado, nuts, red meats and nut butters to name a few, all have great health benefits when eaten in moderation but eat too much and these could work the other way,” he says.
“If you’re looking to lose weight my advice is to stick to lean meats and fish, green leafy vegetables and healthy fats.
“If you’re keen to pack on a bit of muscle, then foods like red meat, milk, rice, cheese, starchy and green leafy vegetables should be the focus. Of course it goes without saying that a structured training plan for both is important,” Richard adds.
Get stuck into spring produce
Eating in season is cheaper, tastier and better for you. Here’s some of Richard’s favourite healthy foods:
Bananas: freeze these and add to a high protein breakfast smoothie
Grapefruit: peeled and sliced onto some homemade granola with a spoon of Greek yoghurt is super tasty.
Brussels sprouts: delicious roasted with some pan fired haloumi, chilli flakes, chopped walnuts and olive oil.
Asparagus: tastes great charred on a BBQ and finished with a little salt and pepper and lemon juice.
Cauliflower: amazing when seared then roasted and served with salsa verde
Garden peas: great thrown into a large garden salad with feta tomatoes and a citrus dressing.
Train smart not hard
Along with eating well you also need to be doing regular exercise to burn calories. We are busier now more then ever before, so keeping your sessions short sharp and intense is the way to go. Try 30 minute sessions of High Intensity Interval Training (HIIT), strength and recovery sessions.