If you want to lean up while still performing at your best, these tactics will help:
1. Hit 12-15k steps on non-training days
Avoid high-step days on matchday -1 to prevent fatigue
2. Meal prep on a Sunday evening
Bulk cook chicken breasts, turkey burgers or chili con carne and keep it in the fridge/freezer
3. Try intermittent fasting
Eating window: 12pm-8pm
4. Try carb cycling
More carbs on and before matchdays & heavy training days, fewer on rest days while keeping protein high.
5. Sleep more
Studies have shown that sleep deprivation can reduce fat loss by up to 55% & increase cravings.
6. Limit alcohol
Alcohol disrupts recovery. If you do need to drink, stick to low-calorie options like light beer or spirits with zero-calorie mixers.
If you really want to go after fat loss, you’d be amazed at the difference even taking a month off drinking will do.
7. Eat more protein
Protein keeps you full for longer amd preserves muscle while you drop weight.
8. Keep healthy snacks in the house
Having greek yogurt, rice cakes, protein bars and fruit close to hand can help avoid poor choices.
9. Do off-feet zone 2 conditioning after gym sessions
20-40 mins of low-intensity work (bike, rower, assault bike) after gym sessions helps with fat loss & recovery.
10. Spend less time on your phone at night
Late night scrolling seriously impacts your sleep which makes it harder to lose weight