Page 153 - Ian Oliver Boxing Fitness

3ALMON AND PASTA SALAD

3ALAD NI OISE

#HICKEN CASSEROLE
3HEPHERD S PIE WITH VEGETABLES

&ATS

4HE RECOMMENDATION IS TO HAVE NO MORE THAN OF YOUR DIETARY
INTAKE FROM FAT 5NFORTUNATELY MOST PEOPLE IN THE 7EST GET CLOSER TO
)T IS NOT JUST THE ISOLATED FAT WE EAT THAT GETS STORED %XCESSIVE CARBOHYDRATE

AND PROTEIN CAN ALSO BE CONVERTED TO BE STORED AS FAT RESERVES IF THEY ARE
UNUSED BY EXERCISE %XERCISE HARNESSED TO A BALANCED DIET IS THE KEY TO
FAT REDUCTION &AT CONTAINS MORE CALORIES THAN CARBOHYDRATE OR PROTEIN

AND THEREFORE EATING FOOD THAT IS HIGH IN FAT IS JUST NOT CONDUCIVE TO GOOD
HEALTH *UST BECAUSE YOU ARE lT AND IN A PHYSICALLY DEMANDING EXERCISE
REGIME IT DOES NOT MEAN YOU CAN BE CAVALIER ABOUT EATING JUNK OR FAST

FOOD IT WILL PROVE DETRIMENTAL TO YOUR TRAINING 2EAD THE LABELS ON CANS
AND PACKAGING AND WHILST IT IS FAR FROM A FOOLPROOF SOLUTION IT WILL HELP YOU
IDENTIFY THE FAT CONTENT OF COMPARABLE FOODSTUFFS !LL FOODS SHOULD GIVE A
FAT CONTENT PER GRAMS !IM FOR GRAMS PER GRAM AND TRY NOT

TO GO OVER GRAMS 4HE EXCEPTION IS OILY lSH SUCH AS SARDINES TUNA AND
SALMON WITH THEIR OMEGA FATTY ACIDS THE SPECIAL FAT FOUND IN OILY lSH THAT

HAS NUMEROUS HEALTH BENElTS FOR THE HEART 7HEN COOKING GO FOR OLIVE
OIL WHICH IS RICH IN MONOUNSATURATED FAT AND THE HEALTHIEST CHOICE

7ATER

9OU NEED GLASSES A DAY ABOUT ONE AND A HALF TO TWO LITRES 3IP WATER

AS YOU TRAIN )T mUSHES AWAY METABOLIC BY PRODUCTS &AILURE TO GET ENOUGH
WATER CAN LEAD TO YOUR SYSTEM DERIVING mUID FROM YOUR WASTE IT NEEDS
WATER AS A COOLANT TO REGULATE YOUR TEMPERATURE AND THIS CAN LEAD TO
CONSTIPATION ,ACK OF WATER IN SPORTING ACTIVITY CAN CAUSE CONFUSION INABILITY