Rules of working out: Avoid sugar, say no to alcohol, and more

Celebrity trainer David Kirsch is well-known for his work with A-list models and actresses such as Heidi Klum, Kate Upton, Liv Tyler, and Anne Hathaway. In his latest book, Ultimate Family Wellness, David shares his own story of balancing fatherhood with fitness, and gives his expert advice on how to work out and eat well with the whole family.

Celebrity trainer David Kirsch is well-known for his work with A-list models and actresses such as Heidi Klum, Kate Upton, Liv Tyler, and Anne Hathaway. In his latest book, Ultimate Family Wellness, David shares his own story of balancing fatherhood with fitness, and gives his expert advice on how to work out and eat well with the whole family. Recognising that it can be a challenge to stay on track with health and well-being when you are juggling family demands, to make things a little simpler David gives his top 5 rules to try to stick to for optimal nutrition.

It is easy to work out provided you follow the right diet plan.(Shutterstock)

Rule 1: No alcohol

During a wellness programme there is no room for hangovers. (Shutterstock)

When you are on a wellness plan to get fit and healthy, this includes all alcohol. Even though a very occasional glass or two can be a treat once you’ve achieved your fitness goals and are in maintenance mode, there is almost no nutritional benefit to the calories consumed by drinking alcohol. And during a wellness programme there is no room for hangovers. You need to be fresh, focused, and on top of your game to achieve the desired results.

Rule 2: No highly processed or refined foods

Refined carbohydrates fail to give your body the right nutrition and also cause weight gain through overeating. (Shutterstock)

I’m not saying carbohydrates are bad, but it’s the highly processed, refined carbs stripped of nutrients and dietary fibre that leave you with just simple sugars that I’m against. Practically every aisle in the grocery store overflows with packaged foods. It’s easy to fall for the seemingly healthy boxes of organic refined carbs such as gluten-free crackers, but they are, in fact, packed with refined carbohydrates which fail to give your body the right nutrition and also cause weight gain through overeating.

Rule 3: No added sugars or artificial sweeteners

Minimise all sweeteners in your diet such as table sugar, honey, maple syrup, agave, and corn syrup and avoid artificial sweeteners. (Shutterstock)

They might make foods taste better, but added sugars equal unnecessary calories. There are no proteins, essential fats, vitamins, or minerals in sugar. That said, fruits have incredible health benefits and naturally contain sugar, and who doesn’t love a refreshing bowl of organic berries. But minimise all other sweeteners in your diet such as table sugar, honey, maple syrup, agave, and corn syrup and avoid artificial sweeteners.

Rule 4: Eat lean and clean proteins

What are the best forms of protein? Anything that swims and flies! (Shutterstock)

Proteins are essential for building and repairing cells and creating new muscle. I am often asked, what is the best form of protein? I am a big advocate of eating animals that swim and fly. Wild salmon, brook trout, turkey, chicken, and eggs are some of my favourite sources. If you are a vegetarian choose from tofu, tempeh, and seitan. Regardless of which diet you follow, you need protein.

Rule 5: Eat more fibre and dark leafy green vegetables

Greens are the number one food you can eat regularly to help improve your health. (Shutterstock)

Spinach, broccoli, kale, Brussels sprouts, and cauliflower help keep your digestive tract moving, keep you regular, and prevent bloating. “Greens are the number one food you can eat regularly to help improve your health,” says Jill Nussinow, M.S., R.D., a culinary educator in Northern California. That’s because leafy vegetables are brimming with fiber, vitamins, minerals, and may help protect you from heart disease, diabetes, and perhaps even cancer. Additionally, they are low in calories and a versatile delicious and nutritious part of your daily nutrition regimen.