Eating better does not have to mean plain chicken breast and broccoli.
If you are cutting weight for an event and we are talking about dropping from 5% body fat to 4.75%, then you might have to eat bland.
For normal people that just need to clean up their diets from junk food, it does not have to be a chore.
One food that I like to use is chicken sausage.
Look for one that does not have a ton of additives, preservatives, and other crap.
I usually switch up the one I am going with often but try to stay in the one that is in the meat case since it is fresher.
Here is what you will need:
• 1 Pepper, diced
• 1 pound of chicken sausage, cut into small rounds
• 1 sweet potato, diced
• Salt and pepper
Preheat the oven to 425 degrees.
On a sheet pan, combine all of the ingredients and bake until the potatoes and sausage are cooked through.
The hardest part about this meal is actually cutting everything first. After that, you are easy.
This is a good recipe because it combines fat, protein, and carbohydrate through real food sources.
The real reason it is good is because the food is insanely easy to make and it does not taste like sawdust.
Give this a shot and take all of the credit for the dish.
A Comment on Fat Loss Workouts
Fat loss workouts are not all that hard to design. They are usually hard to complete and need a good diet to work, however.
People have decided to make them incredibly complex to the point that I cannot even follow what some are trying to do.
Here are some of the aspects to good fat loss exercises.
1. They need to be high effort
I almost typed intensity but that is not necessarily the case. Movements like med ball slams, farmer’s carries, and submaximal lifts are all high effort, but maybe not intensity.
The point is that you must try to work hard during the workout. If the movement is not hard, make it harder.
2. The exercises need to fit the duration.
This is where things get a little bit iffy.
There are a few methods to structure the workout.
A. Short workbout, short rest
B. Moderate workbout, long rest
C. Long workbout, long rest
D. Short workbout, long rest
Stick to A and B. C is long distance cardio and there are better things to do with your time. Save D for your strength training.
An example of A would be to do 20s work with 10s rest for 4 minutes. Exercises for this should be low(er) intensity and repeatable. Med ball slams, kettlebell swings, jumps, sprints, etc.
The key to these is that the exercises chosen are difficult but not completely draining that the quality of work is going to suffer. Movements that go to technical failure should be avoided.
Using B would include longer circuits or types of running. This can be something like a 300 yard shuttle, which takes 60-90 seconds to complete and rest for twice as long as it took to run it.
Another example of B could be 10 front squats, a sled push, and pushups with a rest in between. Work as hard as you can for around a minute but rest so that each bout is a good effort.
3. They do not need to be big productions.
If you have two legs, then you can do plenty of conditioning.
As previously mentioned a 300 yard shuttle can be done.
Setup 2 cones 25 yards apart. Run down and back 6 times (12 lengths). This should take 60-90 seconds for average people.
Double the rest and repeat the process twice.
This allows you to work really hard for a minute and then rest in order to give another really hard minute.
This is one of the most popular conditioning tests used in athletics. It is well designed.
Give it a shot and work on your time. You can also use other drills that take the same amount of time. It is up to you.