When looking to drop body-fat, it can be hard deciding what foods to eat. Balancing nutrients, calorific density, cost and food satisfaction can be difficult, but just remember you can always follow IFFYM and eat what you like within reason. From my personal experience of cutting, this is my favorite selection of foods:

Broccoli

Florets Of Broccoli

Florets Of Broccoli

Low in calories, tastes good (although I’m sure that’s an opinion), an excellent source of vitamins and minerals, a great source of fibre and very filling. Broccoli is always the first thing that comes to mind when I think about cutting.

 

 

Sweet Potato

Sweet Potato

Sweet Potato

Sweet potato is an absolute life saver as it tastes fantastic, is packed with vitamins & minerals and most importantly, carbohydrates. Sweet potato is easy to prepare and store away in the fridge and I often consume sweet potato as part of my pre or post workout meal.

 

 

 

Oily Fish

smoked mackerel

smoked mackerel

Another fantastic tasting food with high biological value (BV) protein and fantastic source of omega fats. I often opt for smoked mackerel in the morning and Salmon for lunch. I love wild salmon although it can get expensive.

Tinned Tomatoes

Low in calories, taste great and can bulk up any meal! A fantastic food to add to the mix.

Brown Rice Pasta

Contrary to popular belief, I personally think you should always eat a fair share of carbohydrate. Your body still needs, carbohydrates. When low on carbohydrates I have certainly experienced bouts of mood swings.

Spinach

Spinach is packed full of vitamins and minerals. Many people are deficient in Zinc, which is how zinc can optimize testosterone levels in the body.

Eggs

fat protein, don’t have to be dull either. Mixing up boiling, poaching, scrambling and frying. Again, a fantastic source of vitamins and minerals. Also extremely easy to repair

Sugar Free Jelly – extremely low in calories

Certainly last, but not least, sugar free jelly from Hartleys is the perfect treat for anyone with a sweet tooth who desperate to head off-track on their cutting diet.The only downside is the Jelly can take a good few hours to set! I for one get rather impatient.

 

Bonus – Spices and Seasoning!

Spices and seasoning can make or break a cut in my opinion. If you’re planning on eating clean then you need to mix things up to keep your taste buds happy. You’ll soon lose the will to eat if its BLAND.

Training your posterior deltoids, also known as or rear delts, is extremely important for shoulder health and achieving a balanced physique, even if you aren’t training for aesthetics. They are often neglected by amateur bodybuilders and powerlifters alike as they are often overlooked and require some isolation. You’ll find many people who neglect to isolate their posterior deltoids for a number of years end up with shoulders hunched towards their strong pectoral muscles and if left to worsen over time this can lead to variety of issues and even effect the shoulder girdle.

The posterior deltoids play an critical part in transverse extension (the lateral movement away from the mid-line of the body in a horizontal plane) as the latissimus dorsi also know as the lats are extremely weak in a strict transverse extension.

The reat delts are critical for bodybuilders attempting to achieve the bolder shoulder look. And you’ll often see people who using drugs such as steroids to manipulate their endocrine systems end up with extremly juicy deltoids.

Barbell

high delt rows

Dumbbell

rear deltoid dumbbell flies

Cable

cable crossovers

face pulls

Machine

rear delt machine flies

Exercises should be alternated and you should never use poor or sloppy form. Its suggested to train your rear delts twice a week to bring them inline if they are lagging. A split where the rear delts are trained on a back specific day and later in the week on a shoulder specific day is often the best course of action. I’ve personally trained for strength for many years but due to earlier shoulder problems and a lack of knowledge I neglected them. The good news is, if like me, you manage to neglect them in the past, they will explode after a few months of strict training.

The term General Physical Preparedness originates from Russian literature on physical training. Russian coaches found that training athletes to carry out a variety of physical training and thus increasing their general fitness would help their Specific Physical Preparedness, or SPP required to excel at their athletic event. GPP activities are designed to increase an athletes work capacity, leading to improved recovery times from training. GPP is often integrated into an athletes normal routine and may sometimes used as a warm-up before more intense training.

sled sprint

Sled Sprint

A GPP training session often consists of general fitness exercises to work all muscles and joins and specialized conditioning exercises that may be designed to improve an athletes speed or technique. The core benefits of any GPP routine are an increase in: cardiovascular fitness, speed, balance, flexibility, technique, stability and strength. However, you must pay attention to the intensity of the workouts. It’s often best to phase GPP into your exercise regime to avoid over training and workouts should not be punishing. Motor neuron skills and baseline cardiovascular performance should always be the core focus. High impact, punishing workouts without sufficient rest or nutrition as any athlete knows, is a sure way to reduce performance and destroy motivation. Calorific intake should be increased to counter the additional expenditure and conditioning training sessions should be predominantly kept low impact.

tire flip

Tire Flip

General physical preparedness can also be used for rehabilitation purposes when athletes injure muscles or joints. Routines vary dramatically depending on the sport, event or desired goal however there are a number of typical exercises that often spring to mind when considering this style of conditioning.

Typical General Physical Preparedness exercises:

sledge hammer wings

Sledge Hammer Swings

  • Tire flips
  • Agility ladders
  • Sledge sprints and pulls
  • Body-weight complexes
  • Sledge hammer swings
  • Dynamic effort Olympic lifts
  • Kettlebell complexes

GPP has become very popular over recent years. Louie Simmons, a well known powerlifiting coach with a large variety of successful Olympic weightlifters and powerlifters has raised significant awareness. Crossfit has also introduced GPP to the masses as an all-round way of fitness and training. General physical preparedness is also a fantastic way of optimising physical competency  and striking a balance between various physical competencies such as weight or speed. The awareness of GPP is set to spread over the coming years and already commonly used for conditioning by first class track & field athletes and strength athletes alike.