A lot of people believe that their exercise will somehow make up for the way they eat. They use the excuse that they can eat whatever they want because their exercise offsets the excess calories taken in. This way of thinking is typically a set up to fail. Most people do not end up with a six pack and really low percentage of body fat eating whatever they want whenever they want. The body just doesn’t work that way. Often a person does not realize the amount of calories they consume and they also think they burn a lot more calories than they actually do. The majority of people have no clue how many are in the foods that they eat, but justify them with spending 30 minutes jogging or in the gym. The bottom line is that healthy eating and adequate exercise are the way to good health and a tone body.
In the same 3 minutes it takes to consume 800-1000 calories of food a person only burns approximately 40-45 calories in high impact cardio exercise. It takes a lot more effort to burn 800 calories than it does to eat 800 calories. Yes, we all know that it takes less time to eat then exercise but the comparison helps us realize that one donut can defeat the results of an hour of aerobics. Is it worth it? The excess calories rarely get burned off. In diet vs. exercise you can never out train a bad diet. The bad diet will win every time. For someone who desires to be lean it takes eating the right amount of proper foods and an effective exercise routine. Receiving the maximum results from exercise will not happen without eating the right foods. They go hand in hand. Most of us are not Olympic Athletes who train up to 10 hours per day. They are an exception.
- Eat 4-6 small meals per day
- Snack on bananas, non fat yogurt, nuts and seeds
- Cut down on portion size – a fist full is enough
- Choose lean proteins – tuna, salmon, egg whites, lean beef, turkey breast, ground turkey
- Increase water drinking and stick to non caffeinated beverages – an average person adds an extra 500-800 calories per day drinking soda
- Choose healthy fats – extra virgin olive oil
- Eat high fiber carbs – corn tortillas, oatmeal, whole wheat pasta, whole grain bread
- Cut back on alcohol intake
- Don’t think you have to clean your plate
- Track daily calories – it surprises a lot of people how many calories they actually consume.
The general population that is serious about exercising spends approximately 6-8 hours working out per week. This most likely will not cover the amount of calories taken in for a person who eats whatever they want whenever they want. A great exercise workout program works if it does not have to go against an unhealthy diet. This is why you can’t out-train a bad diet. It is so important to know what to eat, when to eat, and how much to eat. A lifestyle of eating healthy is the way to utilize working out to the fullest. When a person says they can eat what they want because they exercise the body has news for them. The exercise will not offset their excess of calories. Running on a treadmill is great but it will not burn the excess calories of eating half a pizza. In general, people underestimate the actual amount of calories they eat and drink and over estimate the amount of calories they burn during a workout. Unless a person lives a healthy eating lifestyle combined with a regular exercise routine the body will not be able to burn the excess. It takes both.