‘You can’t out exercise a bad diet’. You hear it all the time right? Its very true. You also hear ‘abs are made in the kitchen’. If you haven’t heard these phrases now you have and both are true.
So many times when I was starting on my journey back in college I would go to the gym for an hour or more and ride the bike, get on the elliptical or the treadmill and just go go go. I was sweating. I was burning calories. I was working my body. BUT…but I was not taking discipline outside of the gym and into my kitchen. There is truth in “abs are made in the kitchen”…they are CHISELED in the gym/during your workouts.
Here is something to keep in mind about machines in general: They overestimate your caloric expenditure (how many calories you’re burning) by 20% on average. To test this out I would encourage you to wear a heart rate monitor that counts your calories that you’re burning and has your stats calibrated to it. Machines do not take into account all of your stats so they’re not providing you with accurate numbers.
So, with that said, the machine may say you burned 500 calories in a 60 minute session, but in reality you ‘only’ burned 400. It may only be a difference of 100 calories, but over time that adds up.
It is uber important that you are bringing that determination that got you to the gym or doing your workout at home (my preferred method) 🙂 into the kitchen too. This is where I love helping people; plan their meals and slowly get rid of artificial and overly processed foods.
Calories in vs calories out is super important, but the QUALITY of those calories in vs calories out is just as important if not more-so. When we eat clean foods; whole grains, veggies, fruits, nuts, minimal dairy, minimal meat, fish, etc… our bodies process these things at a higher efficiency therefore increasing your metabolism. SWEET huh?! Example: you wouldn’t put 89 octane gas in your Porsche right? Right. Why would you put poo food (our human gas) into your precious body?
So here is a sample meal plan IF you’re eating at a 1500-1700 calorie range (many will have to eat more, but it really depends on the person and their goals). This is based on the 21 Day Fix program; the ultimate time saver!! AND NO more counting CALORIES!! HAPPY DANCE!
Would you like more info on the Fix? Please shot me an email to firstname.lastname@example.org and let’s chat! xoxo