Ever hear of someone indulging their sweet tooth in reward for a great workout? It’s a common excuse. Many people believe that because they exercise, they’re in the black as far as their calorie input/output. But in reality, this sort of thinking is a sure road to failure.
Many people have no idea how many calories they take in on an average day, often severely underestimating when asked to take a guess at it. But they also overestimate the number of calories they burn. The truth is, 30 minutes of the best boot camp in town will not cancel out that burger and fries!
Do the calorie math
Let’s look at the hard numbers. An average, moderately intensive workout will burn 300-400 calories an hour. That’s an hour of hard work with plenty of sweat and hard breathing.
Now say on the way home from the gym, you decide to grab a grande mocha latte or donut. After all, you’ve earned it! In the 10 minutes, it will take you to down it, you’ve just nullified your workout. All your hard work is wasted, plus you’ve provided your body with extra calories to store as fat! Oh, by the way, think a few extra pounds is the only damage those extra calories are costing you? See this article on how the industry has hidden the true effects of sugar for years!
Is it really worth it?
Face the facts
The bottom line is you simply can’t out train a bad diet. If you try to spar a bad diet with exercise, the exercise will lose every single time. The only way to lose weight and to have the energy your need to pursue your dreams is to eat a healthy diet AND exercise.
Try the following tips to start fresh and invest in you!
- Plan, plan, plan. The only way you are going to get control of your diet is to plan ahead. Let yourself get hungry with nothing healthy prepared to eat; your willpower will plummet and you will reach for a snack that will set you back. Keep food ready in your refrigerator that you can grab and heat quickly. And don’t leave the house without cool water, nuts, fruit, whole grain crackers, and cheese. Make things really easy by using a meal delivery service like Personal Trainer Food.
- Lift weights. When you start losing weight, you must protect your muscle. If you begin to lose pounds without weight-lifting, you will likely lose up to 25% of your muscle mass. Also, after an intense weight lifting workout, (even if you just start with body weight), targeting at least 3 big muscles, your metabolism increases for up to 39 hours after you are finished. And repairing that muscle tissue after lifting requires energy! Energy=calories burned.
- Get some accountability. I’ll strike this note again and again – if you can’t do it alone, find someone to help you stay accountable. Join a class, or a gym, or subscribe to an online plan. Find someone to trade food journals with and report on how you are doing with your will power.
You need both exercise and a healthy diet to be lean, strong and healthy. Start off 2019 with a plan to invest in you!