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Are you sick of trying to figure out exactly how to eat for optimal health AND physical performance? 


Let me tell you something, you're not alone. 


With thousands of conflicting articles and 1,140,000,000 google search results for weight loss alone it seems like you can't eat anything anymore. 


"Carbs are like Satan" VS "You have to eat carbs to train hard and be fit"


"Protein is essential for recovery, repair and muscle building" VS "Meat is going to cause cancer, your arteries to clog and you'll have a heart attack and perhaps your right leg will drop off"


It's absolutely crazy and leaves you feeling totally confused and helpless. 


You sit there thinking, "this whole getting healthy and fit is so complicated, f*uck this, game over, i'm out"


Look, I don't blame you, chances are I felt the same back in my overweight days. 


It's no wonder people run to the meal replacement or shrink wrap reps!!!!


it doesn't have to be this way though.


You don't have to become one of these cult weirdos who practices a religious adherence to a certain diet and as you may have found out there are a lot of these ridiculous cult type diets about, right?


Many of these are about as much use as an inflatable dartboard anyway.


Look, you don't have to feel like your head is constantly spinning as you try to navigate the world of nutrition. 


What i'm about to tell you is my opinion only.... everyone has one right? 


As a dad and coach i'm able to maintain a lean frame year round, just by eating 3-4 big filling and nutrient packed meals a day and not having to survive on chicken breasts and broccoli (although I do love both)


I don't calorie count, spend hours logging every morsel that's passed my lips or weigh myself.

Unless i'm going on holiday and I weigh myself for the fun of it.


I'm busy and get easily overwhelmed or feel guilty if i'm doing something wrong, so for me my nutrition needs to be simple, sustainable and be able to fuel my crazy energy levels so I can take on bigger challenges that life throws at me.

I'm not telling you this to brag, i'm telling you this to show you that it is possible, that food and fitness doesn't have to be complicated.


In fact you can do this while eating delicious meals every day of the week.

So what's the answer? Let me tell you how you can stand out like a wet fart in an elevator.


The only way to shift that tummy fat or muffin top my friend, is not by doing endless sit ups or mind-numbingly boring steady state cardio but to actually get your nutrition dialled in and combine that with a bit of savvy training.

Have you ever heard the saying ‘Your abs are made in the Kitchen’ or 'You can't out train a bad diet'


Indeed they are both right to a certain extent.


Seriously the foods you choose to consume can make or break your results whether you want a 6 pack or just want to look healthier.


You make that choice each and every day.


To do it right I would recommend going through an elimination phase (3 - 6 weeks at least)


Sack some of those sweet treats off and cut right back on the booze, instead when you hit a goal replace that sweet treat with a spa day, massage or new item of clothing. It'll make you feel good.


Let me help you along with the type of stuff you should be doing and some of the foods that need to go if you are REALLY serious about burning fat, inches and taking back control of your deteriorating health:

  • Eat whole unprocessed foods 80% of the time

  • Eat whatever you want 20% of the time

  • Eat enough to feel energised 

  • Eat 3 filling and nutritious square meals a day

  • Eat carbs on a daily basis, putting the majority of them after your workouts and at night

  • Learn how foods make you feel

  • Don't fear fruit

  • Don't hop on the high fat band wagon but don't go low fat either in the middle is just fine

  • Don't just do cardio, cardio, cardio, include resistance training sessions into your weekly programme, building muscle is the only way to raise your metabolism permanently. The more lean muscle you have, the more calories you BURN 24/7!!!! 

  • Get your zzzzz's at night, that means stop scrolling Facebook until the early hours... "PM me hun" "Are you ok?"

  • Drink plenty of water, yes you have to drink water, your body is primarily made up of water and if you're not doing enough then your liver will stop doing its job (It is your body’s main fat burning organ) and will have to help out the kidneys instead.

By following these principles, you can expect to achieve....

  • Faster and easier fat loss

  • Lean muscle gains with less added body fat

  • More energy during the day

  • Better focus and mental clarity

  • Better digestion

  • Enhanced immune system functioning

  • Higher sex drive....whoop whoop

  • Less aches and pains

  • Better moods

How does all that sound?

Pretty good right?

Well lets get to it then.


I hope you found this useful


Coach @ KEBOfit



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