Trying your best to relax and just enjoy your vacation should always be your main priority, but as many of my clients have asked, “I still want to eat healthy whilst away, what should I do?”

Don’t Skip Breakfast

This is vacation diet tip #1.

Breakfast remains your most important meal of the day.

Most good hotels will offer fruit, eggs and cereals, so these should always be your first choice. Obviously whey shakes won’t be on the menu, but that doesn’t stop you taking a few sachets or a tub away with you.

You can still eat healthy when eating out!

In most good restaurants or even fast food chains, healthy options can be found on the menu. Your main concern should be with portion control and making the right choices.

Your main priority is to stay away from anything fried. Don’t be afraid to ask to have your meat or fish grilled.

Most good restaurants will cater for this, unless they are extremely busy.

Secondly, always ask for a jug of water at the table, remember, it’s important to keep hydrated, especially if you’re in hotter climates.

Thirdly, stick with salads, veggies and anything wholegrain. These are your best option when it comes to carbs.

And lastly, don’t feel like you have to finish the entire meal. You can always take the rest away in a doggy bag and have it as a meal later in the day.

You can indulge…a little!

Remember, you’re on vacation and that means enjoying yourself, so don’t be a afraid to have a treat each day. A pastry here or a slice of pizza their isn’t going to ruin your body. You’ll more than likely be keeping pretty active with walking and other activities, so you will be burning calories off.

Go prepared

If you’re self catering then you will be able to have much more control on what you’re eating. I would always take my George Foreman if I’m away, this is great for grilling all your favorite stuff and it won’t take up too much room in the trunk. You can also take your protein powder or a box of bars just to help with your protein requirements.

Sticking to a rigid plan on vacation will go out of the window, even for the most determined of trainees. Just stick to the tips above and you’ll make better choices. Don’t let your vacation diet ruin your time away, it’s only for a week or two and you will soon catch up when you’re back.

Happy vacationing!

If you have any questions whatsoever, leave them in a comment below and I’ll be glad to answer them

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Knowing what and what not to eat can be the most confusing aspect of any nutrition plan and presented below is a list of the good and not so good foods which have been categorized to help you make better choices when preparing your meals.

The ‘Top 15′ are the best foods to consume on a daily basis and should make up a large portion of your dietary intake. The ‘Eat Often’ category lists some more great foods that can be consumed throughout the week. The ‘Eat Occasionally’ foods should not be consumed more than once or twice weekly. Foods in the ‘Eat Rarely’ category should only be consumed on cheat days.

Ok, let’s take a look at the lists.

TOP 15

• Almonds
• Beans and Legumes
• Egg Whites
• Fish (All Types) Tuna, Trout, Salmon, Sardines etc.
• Green Vegetables, Spinach, Broccoli etc.
• Low Fat Cottage Cheese / Dry Curd Cottage Cheese
• Instant Oatmeal
• Olive Oil or Flaxseed Oil
• Peanut Butter (Crunchy)
• Raspberries and other berries
• Rice Cakes
• Turkey / Chicken / Lean Meats
• Peanut Butter (Crunchy)
• Wholemeal / Wholegrain Pastas, Rice, Spaghetti
• Wholegrain Cereal
• · Whey Protein / Casein Protein Powder

EAT OFTEN

• Apples
• Asparagus
• Avocado
• Bananas
• Brown Rice
• Canola Oil
• Citrus Fruit & Juices
• Coffee & Tea (No sugar)
• Green / Herbal Tea
• Granola
• Garlic
• Lean Game (Ostrich)
• Low Fat Spread
• Lentils
• Mushrooms
• Melon (All types)
• Peaches
• Peas & Beans
• Peppers
• Pumpkin Seeds
• Pine Nuts
• Sweet Potato
• Sunflower Seeds
• · Sweetcorn / Corn on the cob

EAT OCCASIONALLY

• Baked Potato
• Beer (Lite)
• Beef Steak (Fat Cut Off)
• Canadian Bacon
• Graham Crackers
• Lamb
• Lasagne
• Luncheon Meat / Deli Ham
• Low Fat Ice Cream
• Macaroni
• Potato Wedges
• Popcorn (Fat Free)
• Sugar Free Jams / Jello / Marmalade
• Sauerkraut
• Soups
• Spirits – Vodka, Whisky
• Sugar Free Soda
• Veal
• White Rice
• White Wine / Red Wine

EAT RARELY

• Bacon
• Baked Goods (Pastries, Cakes etc.)
• Beef – T bone or fattier cuts
• Burgers, Hot Dogs, Fast Food
• Candies / Jellies
• Creamer
• Creamed or Fried Vegetables
• Full Fat Peanut Butter
• Full Fat Milk
• Microwave / Processed Meals
• Margarine or Butter
• McDonald’s, Taco Bell, Wendy’s
• Pizza
• Potato Chips / Crisps
• Pork Ribs
• Pasta (Creamy)
• Soft Drinks High in Sugar
• Table Sugar
• White Bagels

I hope this six pack foods list will prove useful in making some better diet decisions and will go some way in helping you get those rock hard abs.

If you have any questions whatsoever, drop me a comment below and I’ll be sure to answer them

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Question:

Just recently I’ve been feeling rundown. I feel tired and have very little energy to train. I also cannot shake off my sore-throat and cold. Any suggestions?

Answer:

You’re overtraining! Overtraining will make you susceptible to sickness and eventually burnout. You need to take a step back and if need be, have a full week off the gym.

Overtraining may also cause symptoms such as insomnia, leading to sleep deprivation, loss of appetite, headaches/migraines, irritability, exhaustion, depression, increases susceptibility to colds and flu and delayed recovery from exercise.

So what’s the cure?

As with most things, prevention is by far the better option and you can do this by making simple changes. Make small and gradual increases to your exercise and nutrition program over a period of time, avoid jumping in at the deep end.

Ensure you get adequate relaxation and sleep, failure to get atleast 6 hours per night will cause your immune system to weaken. Try to monitor other stresses in your life, both at home and in your job and make adjustments to suit. Avoid monotonous training, by varying your exercise schedule as much as possible. Do not under any circumstances train when you’re ill. You must allow your body to recover first.

If you do find that you’re feeling any of the overtraining symptoms above, your first priority is to put your feet up and rest. Anywhere from 3 to 7 days, depending on how severe your symptoms are.

During this time forget about exercise, your body MUST be rested. A physical rest, as well as a mental rest. Once symptoms have cleared you can then head back to the gym and gradually implement your routine. You will of course be weak, but full strength and energy will resume after 5-7 days.

It is also important to monitor your diet. Lack of carbs will cause energy loss which will result in getting burned out, which is why it is vitally important to increase carbohydrates on days you exercise.

Question:

My upper abdominals are more defined than the lower ones. Why is this?

training for six pack abs - lower abs

Answer:

The Lower Abs are by far the hardest section to develop, mostly due to the accumulation of fat in this area. Most fat actually gets stored in the lower region of your stomach, hence why you often get that overhang with your trousers!

It really boils down to your overall body fat percentage and if it’s still over that 10% mark, which it will be if you cannot see your lower abs, then you still need to reduce it further. At this point harder ab training won’t make much of a difference, it’s a question of further tightening your diet and increasing aerobic activity to bring your body fat percentage down to single digits.

Water retention may also be a factor. If your body fat percentage is giving a reading of less than 10% I would encourage you to incorporate more resistance based exercises for the lowers to help push them out.

I hope this training for six pack abs Q & A installment provides some useful advice. Be sure to stop by next week for my Six Pack Basics.

Till next time, keep training hard.

Please leave your thoughts and feedback in a comment below. I’d love to hear what you have to say.

Neil

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Hi Guys, I wanted to share some six abs diet questions from my trainees this week. I hope the answers will prove useful in your ‘Six Pack’ endeavours!

Question:

I am finding it quite difficult to eat the five/six meals per day because I don’t feel hungry. I was wondering if I am wrong in eating when I’m not hungry, or is that the whole point (to prevent hunger)?

Answer:

Eating five or six meals per day is an essential part of any fat loss nutrition plan. The importance of this protocol is to keep your metabolism rate as high as possible.

If people go too long without eating, they tend to overcompensate at the end of the day. It could be that your portions are too big or contain too many carbohydrates hence why they’re filling you up too much.

What most people find works best is to supplement with a Protein shake or Meal Replacement Powder mid morning and mid afternoon to act as two meal replacements, this way you don’t need to worry about eating a full meal.

A shake will provide you with all the essential nutrients you need. Your meal plan could look similar to this: 8am: Meal, 10.30: Protein Shake or MRP, 12.30: Meal 3.00: Protein Shake, 5.30: Meal, 8.00: Meal or Shake

Question:

I noticed that eggs have a lot of fat. Is this okay?

Answer:

Egg yolks (yellow part) are the part of the egg which has the high fat and cholesterol content, this is why I only recommend the whites.

For every four whites, you may have one yolk. Typically a medium sized egg without the yolk will provide 4 grams of protein.

Question:

When including protein within each meal, do you only count the protein from meat, fish or poultry? Or do you have to take into account the protein present in rice, cereal etc? E.g. for breakfast do you have to count the protein in cereal and make up the rest with protein shake?

Answer:

Yes, you should only count the protein from whole foods, for example Chicken, Turkey, Fish, Meat, Egg Whites, Nuts, Protein Bars or Shakes.

Protein found in other foods such as pasta, rice, cereal or smaller snacks are minimal and are not considered ‘pure proteins’ like the other foods above, therefore their biological values are very small and need not be counted towards your daily intake.

Question:

I was just wondering whether or not it is ok to consume alcohol (mainly beer) while on the program?

Answer:

Ideally you do need to stay away from alcohol, especially beer.

Beer contains a considerable amount of ‘empty calories’ which your body finds very hard to burn off. It also dehydrates you which cause negative effects on your muscle building potential.

You know how a hangover makes you feel, well dehydration is what causes the nastier side effects such as headache, nausea and zero energy.

If you really want to look good, alcohol (especially beer) must be cut back. Red wine, Whisky or Vodka are much preferred as their calorie content is much lower.

However, these drinks are more prone to give hangovers. Drinking once a week is ok, however binge drinking or heavy weekend drinking will ruin progress.

If you are out for a special occasion my own personal way to limit a hangover is to try and drink water towards the end of the night in between your beers or other alcoholic drinks.

Before bedtime have another full glass of water.

Be sure to stop by again or subscribe to my updates to get my next Q & A instalment.

Till next time, keep training hard.

If you have any other questions, do let me know in a comment below and I’ll give my BEST answer

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It happens to us all, you get home from work or the gym, you’re tired, stressed and just want to lay down and watch TV.

It’s your first real opportunity to relax and it’s the very time when cravings hit. You plan on being “good”, but before you know it you’re tucking into something you shouldn’t be and it’s usually high carb!

This will certainly hinder your “I want to get lean” plan.

I cannot tell you how many people I come across make this fundamental error in their efforts to get lean. Anything high in processed or starchy carbs (fibrous carbs are fine) after 6pm is going to limit your fat loss progress…. period!

Why?

Your body is basically sedentary and little energy is being used, therefore you’re not actively burning those carbs off.

The Scenario

Let’s create a scenario.. You sit down to watch a movie with a big bag of popcorn, maybe some candy or some tortilla chips. But it doesn’t always stop there! the thing with carbs is they are so addictive and we often over indulge. This is where all the efforts you’ve made in the gym go to waste!

If you want to get truly shredded and you’re not a naturally lean person, then this mental challenge must be overcome.

It’s all about discipline and if you can’t nail this, then you’re climbing an uphill battle. Carbs after 6pm MUST be reduced, but as many of you have asked “What can I eat, I get so hungry?”

What To Eat?

Below are some great high protein/low carb options that are the perfect evening snack. What’s more, they’re quick and easy to prepare and most options can be halved and refrigerated for consumption at another meal time.

Egg White Omelette

This is a great evening protein snack that will offer plenty of quality protein, low fat and low carbs. Here’s how to make a perfect egg white omelette. [Carton Egg Whites may be used]

Method: In a bowl separate the whites from 5 large eggs. Add a little pepper. Spray frying pan with either Pam Spray or use some olive oil, heat up and then add the contents of the bowl. Cook in pan until lightly brown on both sides.

Cottage Cheese & Raspberries

Another great little snack to provide some quality protein. Be sure to look for low fat or healthy option Cottage Cheese (Dry Curd Cottage Cheese is even better) and never use the full fat variety.

Method: Simply empty the contents of the cottage cheese into a cereal bowl and then wash 15-20 raspberries and add to the bowl. For added taste you may sprinkle cinnamon.

Casein Protein Shake

Unlike Whey Protein, which is a fast release protein ideal for use after intense training, Casein Protein is a slow release form of protein and is much more beneficial before bedtime. Because of its delayed absorption it will actually feed your muscles throughout the night.

Canned Tuna Salad

Plenty of protein in this meal. Where possible always use Water Packed Tuna. Fresh Tuna could also be used.

Method: Empty of the contents of a regular sized tin of tuna into a bowl. [You can use half the contents depending on your individual protein requirements]. You may add some lemon juice for flavor. For the side salad you may either use loose leaf lettuce, cucumber, watercress or chopped tomato.

Lean Meats like Chicken and Turkey

These are great with some green veggies like broccoli on the side. It won’t be to everyone’s taste this late in the evening, but for big eaters this is a great high protein, low carb meal.

Rice Cakes

These are great low carb snacks that can certainly fill the whole. Low calorie and low sodium too, so feel free to add a couple or three of these to late evening snacks.

So if you truly want to shed those excess pounds, sculpt those abs of steel then the above are some great options for you.

I Want To Get Lean

Remember, as mentioned above, it takes mental discipline on your part to stick to your “I want to get lean” resolution. You can have the best abs or cardio workout program in place but if you don’t have the mental toughness to stick to this key diet fundamental, you will never achieve the results you truly want.

This should light the fire under your butt to get serious and put 100% into your physique goals.

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Clarence Bass

Does Age Matter?

How much does one’s age factor into developing six pack abs?

I understand as one ages; the metabolism rate slows, the body begins to gain weight and other natural ageing processes begin.

I think the diet routine is probably the most difficult to maintain for maximum results in obtaining a great set of abs.

What is your opinion about the correlation between age and the ability to develop (to see) the abdominal region?

Age can play a factor in developing six pack abs. You nailed it when you mentioned that the body’s metabolism slows down and the body gains weight as you get older.

You may also become less active, which may also lead to weight gain.

However, Age Is A Double Edged Sword

If you have stayed in shape, watched your diet and trained your whole life, it’s going to be a lot easier for you to get a tight set of abs than it would be for someone who hasn’t trained in years and has accumulated some body fat.

For example, I know some guys that are well into their 40’s and 50’s and have totally ripped physiques and abs. Clarence Bass (pictured above) is 70 years old, is a very well known bodybuilding and fitness guru.

He exemplifies perfect conditioning in ones later years, he is completely ripped with abs that put most guys in their teens and twenties to shame!

Guys like this have trained for years though, and they know their body like the back of their hand.

They have muscle maturity, experience, and knowledge. They know exactly how long it takes them to get ripped, what they need to eat, what foods work best for their body, the level of activity they need to do, each day and how often they need to train.

It’s amazing.

It Comes Down To Real WORK

But it does come down to real hard work and absolute dedication to maintain great shape in your later years. At whatever age you’re at, if you can lose enough body fat around your midsection, then your abs will become visible. It’s not as easy as it sounds, but it’s possible.

I recently read a forum post online of a guy who was turning sixty and he desperately wanted to get abs for his birthday!

Now, whilst this might sound like a great idea, it’s not obtainable by simply exercising the abs as he was hoping to do.

Spot reduction of fat is not possible and it certainly isn’t possible by crunching all night til the cows come home.

The real key to fat loss and ab sculpting is Diet. And failure to eat cleaner, more balanced, low sodium meals will only limit progress.

Combine this with three moderate weights sessions, three low impact cardio sessions and you will be on your way to burning fat.

Case Study

One of my successful trainees is Sam.

Sam

Sam is 60 years old and he was looking to shape up so I set up a plan to help him do this.

Here’s a look at what Sam currently implements. I think you’ll agree, he’s looking damn good for 60!

Breakfast: Whole grain cereal or oatmeal with soy milk and sliced bananas, grapefruit, a glass of unfiltered apple juice

Mid Morning: Handful of Almonds with a Coffee

Lunch: Sandwich made with whole grain bread. Ham 98% fat free (2 tsp) of low fat mayo with 0 grams Trans fat, no limit on mustard, lettuce, tomatoes, black olives, and jalapeños, sugar free soda, “Subway” has several low fat sandwiches. (6 gm of fat) but eat only half the bread.

Mid Afternoon: Half a Myoplex Shake in water

Dinner: Broiled skinless chicken/fish (seasoned with any herbs and spices) with brown rice, Steamed broccoli/asparagus, etc.  Slice of melon, small glass of apple juice, soy milk or diet soft drink

Pre-Post Workout: Sometimes, a half quart of myoplex immediately following a hard workout.

Lunch variations:  Any low fat luncheon meat sandwich or Arby’s junior roast beef sandwich with nothing added.

Dinner variations: Eight ounce steak, broiled (lean cuts such as filet mignon, New York strip). A small amount of boiled or broiled potatoes or even better, baked sweet potatoes and a tossed green salad with low fat dressing. Occasionally, a home made pizza, made with soy mozzarella cheese, any veggies you like, and a small sprinkling of ground beef (with no more than 7% fat) if desired..

Sam drinks water throughout the day.

On weekends he lets loose a little and takes a more relaxed approach.

He hits the gym four times weekly, three weights sessions and four cardio.

Conclusion

So there it is. Proof you can still get in fantastic condition if you eat right, train hard and listen to your body. Don’t write yourself off just yet. There’s absolutely no reason why you can’t keep conditioned in your sixties and seventies. A ‘Six Pack’ at 60???

You bet!

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