You Can’t Out Train A Bad Diet

The formula for losing weight is quite simple: burn more calories than you consume. There’s a lot more science behind it than that, but the basic premise is quite simple. Burn more calories than you consume!

There are a lot of ways to achieve this simple goal, including both exercising more and eating healthier, but people often focus on one half of the equation while forget the other. Some people may be able to get away with a bad diet, due to youth or a naturally fast metabolism, but for the rest of us we have to realise one important thing: you can’t out train a bad diet!

The typical recommended daily calorie limits are 2,750 for men and 2,214 for women.
Nutrition Australia (based on someone 19-50 years old after converting kilojoules to calories)

Keep in mind however that this is a generalised goal for the “average” person. This number does not take into account your current lifestyle, type of work, personal health issues, age or exercise routines. More importantly, it does not take into account your actual goals. Remember, when trying to lose weight, you need to burn more calories than you consume!

There are two ways to achieve this goal:

  • Exercise more; or
  • Eat less

Exercising More

Exercise is a very important aspect of weight loss, and general health but without the healthy eating, you’re going to find yourself fighting a losing battle. I’m not saying that exercise isn’t an important part of weight loss, but it’s only half of the battle.

High energy exercises with minimal rest time (such as our Outdoor Training sessions) increase your heart rate and spike your metabolism, thus increasing how much fat your body burns. This is an extremely important factor in losing weight and increasing your fitness and health!

But, what good does an increased metabolism do if you eat hamburgers and cheese cakes all day?

Consuming Less Calories

Keep in mind, the focus here is eating less calories, but not so much eating less food. There has been plenty of misunderstandings in the past about the best methods for losing weight, and people often got things wrong and started starving themselves with the aim of losing weight. It’s true, if you starve your body then you are probably going to lose weight, but you’re also going to become unhealthy and at risk of long term damage to your body. This is obviously not a good thing to happen.

When we discuss consuming less calories, we intend to achieve this by choosing healthier foods, whilst limiting our calories within healthy limits.

For those of you have been training with me for a while, you will have undoubtedly heard me talk about healthy eating plans, and your food journals. These are extremely important things to keep in mind when it comes to eating healthy. If you ever have questions, you get in touch with me with your questions and I’ll help you out. It’s a daunting world of (mis)information overload out there, and educating yourself on which foods are healthy is one of the most important lessons you can learn for yourself and your family.

You’d be surprised to learn some of those popular “healthy” foods are actually not healthy at all! Which leads onto the next issue…

People Suck at Estimating How Much They’re Eating!

This isn’t a personal attack on anyone but time and time again, studies have shown that people really suck at estimating how many calories they’re consuming, and also, how many calories they’re burning through exercise.

Have a think now. In your mind, have a guess how many calories an average person burns while walking.

Got a number in your head?

Now, have a guess how many calories are in a McDonalds Big Mac meal or maybe a can of Coke.

Got those numbers in your head?

I can’t read your mind, but I’m going to go out on a limb and tell you you’ve guessed wrong.

People eating at fast food restaurants underestimate the calorie content of meals, especially large meals. Education of consumers through calorie menu labeling and other outreach efforts might reduce the large degree of underestimation
British Medical Journal

An average person burns roughly 150–180 calories an hour at a typical walking speed. That’s a rough guide, but this number will be affected by that person’s fitness, weight, age, and a multitude of other reasons.

That’s a decent amount of calories, but now imagine that you’ve finished your walk and now had that can of coke, or McDonalds Big Mac Meal meal. What’s the difference in calories in and calories out?

That can of Coke has 161 calories in it, which means at best you’ve broken even; you have consumed just as much calories as you’ve burnt, but we’re trying to burn more calories than we consume (if we’re trying to lose weight).

You might think that can of Coke was bad, but a McDonalds Big Mac meal has 1,165 calories! You would have to walk for 7 hours in order to burn off that much calories and at the end of it, you haven’t achieved anything other than the moderate enjoyment of a 10 minute meal. Is it really worth it?

Now, I know most of you are probably thinking to yourselves that you know Coke is bad for you and you’d never drink something so unhealthy. Maybe you’d have a drink of orange juice or a sports drink instead? Sorry, I’ve got bad news for you. Both of them are probably just as high in calories.

If you’re drinking freshly squeezed orange juice than that’s not so bad. You’re at least eating some fresh, full of vitamins and natural ingredients (which is completely the opposite of Coke), but if you’re drinking bottled orange juice, than it’s full of preservatives and probably loaded with extra sugar for extra taste. The calorie count wouldn’t be very different from that of a can of Coke which brings us back to our rule today: burn more calories than you consume!

As for the sports drink, it’s still healthier than the can of Coke, but once again it’ll be loaded with sugars, preservatives and extra calories that you simply don’t need! When you’re on a reduced calorie diet, you need to use your calories wisely which means you can’t be throwing away calories on drinks when you should be eating proteins, healthy carbohydrates and healthy fats.

Proper nutrition is a hard thing to understand these days, especially with so much advertising and fad diets being thrown in your face. Nutritional experts  spend a lot of time studying and researching the science behind the human body and the nutrients it requires. I’ve done my research and can help you learn what you need to know, to get to where you want to be, but it’ll take your motivation and willpower to put what I teach you into practice! I’ve helped plenty of people achieve amazing results and I want to help you get into shape and get the abs you always wanted! Remember, abs are made in the kitchen!

If you want to learn more about nutrition and how eat appropriately for your goals, then you’ll definitely want to come to our Free Nutrition Seminar on Saturday February 15th.