Tag Archives: changewithus

Why You Can’t Out-Exercise a Bad Diet

You are What You Eat:  You Can’t Out Exercise a Bad Diet

Ever heard someone give themselves permission to indulge their sweet tooth just because they just had 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. Most people with a lean body and a 6 pack didn’t get that way by rationalizing their way to the dessert buffet.

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 math

Let’s look at the hard numbers.  An average, moderately intensive workout will burn 300-400 calories in about 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 couple of donuts from Dunkin’ Donuts.  After all, you’ve earned it!  In the 3 minutes, it will take you to put away two chocolate frosted cake donuts, you’ve consumed 720 calories. All your hard work is wasted, plus you’ve provided your body with several hundred extra calories to store as fat!

Or maybe you just want to have some pizza and soda with friends.  You consider the 600 calories you burned running on the treadmill for an hour today (at 10 miles per hour—that’s a really fast run, for a really long time!), so you eat 4 pieces of pizza and a coke.  No problem, right?

Wrong.  You just downed 900-1,000 calories in about 10 minutes!

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 get that lean, sexy, healthy body that looks great in anything (or nothing) is to eat a healthy diet AND exercise.

Your weight loss is driven by diet and maintained by exercise.  The only way to get ahead in the calorie game is to eat fewer calories than you burn.  Only then will you begin to see the fat melt away.  Exercise builds muscle and can rev up your metabolism, but you won’t lose weight if you continually eat more than you can metabolize.

This is not to say that exercise is not important.  It is!  In fact, according to Barry Braun, associate professor of kinesiology at the University of Massachusetts at Amherst,

“When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” 1

Want to keep the pounds off?  Exercise!  Exercise is crucial.  And you must combine it with a balanced diet if you want to shed pounds.

Start smart

Have you been trying to out-exercise your diet?  Don’t be discouraged; many of us have been guilty of this.  It’s time to rethink your weight loss strategy.  Try the following tips to start fresh and recreate your body!

  • Plan, plan, plan. The only way you are going to get control of your diet is to plan ahead.  Do not let yourself get hungry without anything healthy prepared to eat; your will power 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 service like Lean Eats.

 

  • Lift weights. When you start losing weight, you must protect your muscle. If you begin to lose pounds without adding in weight lifting, you will likely lose up to 25% of your muscle mass.  Also, after an intense weight lifting workout 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. We’ll strike this note again and again:  you need a partner.  Remember, the single biggest determiner of your fitness success is whether or not you have an accountability partner.  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.  Don’t neglect either one!

 

PinkBelt Kickboxing in Cardiff

Pink Belt Kickboxing

is coming to

Cardiff

On April 10th 2017, we will be delivering our Group Exercise Instructor Programme at SOS Excellence in Cardiff.

If you are/or know of an instructor that would like to teach this women only kickboxing programme, get in touch!

You can read more and book your place HERE

Visualise to Actualise

Visualisation Leads to Actualisation

 

 

Visualisation, done right, can be extremely powerful in achieving any goal.  As you think about your goals for the New Year, take into consideration the following…

Using your intellectual factor of imagination see yourself already in possession of your goal.  Picture yourself with the healthy and fit body you desire, and literally feel what it is like to have it.  You cannot achieve anything in your “outer world” until you first see it in your “inner world.”

Is Visualisation for Real?

In one of the most well known studies on Creative Visualisation in sports, scientists compared four groups of Olympic athletes in terms of their training schedules:

  • Group 1 had 100% physical training
  • Group 2 had 75% physical training with 25% mental training
  • Group 3 had 50% physical training with 50% mental training
  • Group 4 had 25% physical training with 75% mental training.

The results showed that Group 4, with 75% of their time devoted to mental training, performed the best.  “The Soviets had discovered that mental images can act as a prelude to muscular impulses.”[1]

Creative Visualisation is distinguished from normal daydreaming in that, Creative Visualisation is done in the first person and the present tense – as if the visualised scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense.  Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.

Visualisation is another tool that many athletes use to get their minds in shape for competition.  In this technique, athletes mentally rehearse exactly what they have to do to win. Sports psychologists say that visualisation boosts athletes’ confidence by forcing them to picture themselves winning.  It also helps them concentrate on their physical moves, rather than on distractions around them.[2]

Visualise to Actualise

Remember, all things are created twice – first in the imagination and then second in the physical world.  Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich:

The law of autosuggestion, through which any person may rise to altitudes of achievement which stagger the imagination, is well described in the following verse:

“If you think you are beaten, you are,

If you think you dare not, you don’t

If you like to win, but you think you can’t,

It is almost certain you won’t.

“If you think you’ll lose, you’re lost

For out of the world we find,

Success begins with a fellow’s will—

It’s all in the state of mind.

“If you think you are outclassed, you are,

You’ve got to think high to rise,

You’ve got to be sure of yourself before

You can ever win a prize.

“Life’s battles don’t always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN!”

Observe the words which have been emphasised, and you will catch the deep meaning which the poet had in mind.  Somewhere in your makeup there lies, sleeping, the seed of achievement which, if aroused and put into action, would carry you to heights such as you may never have hoped to attain.

Just as a master musician may cause the most beautiful strains of music to pour forth from the strings of a violin, so may you arouse the genius who lies asleep in your brain, and cause it to drive you upward to whatever goal you may wish to achieve.

Tips for Success

Create an affirmation statement and visualise yourself with your goal achieved

Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk.

Put it on a card and keep it in your pocket at all times

Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often.  Get emotionally involved when you look at it.

Pink Belt and Visualisation

Visualisation is another method we throw into the mix on the 121 journey with your Pink Belt Coach. Part of it forms your choice to enter onto this pathway of learning with us (phase zero if you like) and we revisit it in Phase 4 – Becoming a complete Kickboxer.

Once the physical skills have been laid down as foundations, the fitness & mobility attributes have started to build the body, we gel it all together with a strategy that suits the type of kickboxer you’re organically becoming.

 For more information, please get in touch with us for a no obligation telephone chat, Skype meeting or email conversation. 

Happy New Year. 

Miranda

Pink Belt Kickboxing.

 

 

[1] Robert Scaglione, William Cummins, Karate of Okinawa: Building Warrior Spirit, Tuttle Publishing, 1993, ISBN 096264840X.

[2] Fiona McCormack, “Mind games,” Scholastic Scope, Vol. 54, Iss. 10, New York: Jan 23, 2006

This article can also be downloaded as a PDF from HERE

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