Weight Loss & Toning = 80% Diet & 20% Training
You are probably hearing it more and more often that what you eat will help you further your fat loss goals more significantly than how often you work out.
"You can't out train a bad diet".
This is due to a number of reasons, including the fact that we burn far fewer calories than expected during a workout, and it’s incredibly easy to eat those calories right back after the gym. So is the 80% diet, 20% exercise really the way for fat loss?
Absolutely with no exceptions.
To lose 1lb (0.45kg), you need to achieve a 3,500-calorie deficit. If you’re following the 80/20 rule, you ideally want to burn about 750 calories through exercise within the week and the rest comes from dietary changes.
To put this whole 80/20 rule into perspective you would need to run about 7-10 miles a day (depending on the individual) to burn that 1lb of fat. This is, not time practical for most of us, the average person can’t keep up this pace without suffering injury and significantly increasing their caloric intake in order to fuel them through the run and this amount of running is not going to be helpful when your looking to get that toned look. Follow the link for why just cardio wont make you toned. The Secret To a Toned Look.
This doesn't mean you just cut out exercise it offers so many health benefits and if looking toned or putting on some serious muscle is the ultimate goal it is essential.
Why fat loss can slow down.
Eating less food and lowering your body fat stores is perceived as an indicator of low energy availability by your body. So to prevent yourself from "starving" while in a prolonged fat loss phase your body makes metabolic adaptations that promote a decrease in energy expenditure and an increase in caloric intake.
This means that the leaner you become, the less energy your body tends to expend through spontaneous activity, exercise activity, and while at rest. Overall satiety levels also tend to decrease while hunger increases over time, which can lead to a consuming more food.
This helps explain why fat loss generally slows down if you have been dieting for several months.
Don't get frustrated, its a journey, at this point vary your training programme to keep your body guessing, monitor your calorie intake and adjust as needed, remember time and consistency are key to sustainable fat loss.
Those Treats & Your Weight Loss
I always have people contact me asking for advice regarding to weight loss (or more accurately losing body fat) and how they have been struggling despite them exercising at least 2 hours a week. Now that may not seem a lot but it’s a dam good start and 2 hours more than they normally would. I reviewed their diets, made recommendations to their exercise but it was one major thing that stood out. So I went on to explain the following:
Losing body fat and slimming down is all about the calories as am sure you already know, therefore it is just as much about your diet as it is about the exercise and it’s always a challenge to out exercise excessive calorie intake.
40 minutes of hard exercise, the hardest you have ever done in your life can be trumped by 10 minutes of bad eating no matter who you are.
A McDonalds Cheeseburger is 300 calories which roughly equates to 34 minutes of jogging depending on the person and that’s not including the fries and soft drink you get along with the meal.
One glass of wine is 159 calories and this is 17 minutes of jogging again depending on the person. So you hit the treadmill for 40 minutes you felt great you worked up a sweat and really pushed yourself and you also managed this another 2 times in the week thumbs up that’s a great start! You have made some major changes to your diet and are eating healthier and have included a modest calorie deficit!
The week having gone so well you decide to treat yourself…. You decide to go out for a bit of social, you end up have 4 glasses of wine over the evening and a burger on the trip home.
Simple sums, what you have just done is cancelled out all but 18 minutes of that hard work on the treadmill, it’s that one evening that undid pretty much all of your hard work. You have to evaluate those food and drink treats and choices in your life, have you considering the impact one evening of indulgence has on your calorie consumption. Despite you having made all positive changes to your regular eating patterns, one big evening is more than likely going to counter all your hard work and effort for the week, making reaching your weight goals an uphill battle from the start.
How Fat Leaves Your Body.
Have you ever wondered how fat actually leaves your body when you lose a bit of weight for that leaner look?
Contrary to common belief, you do not sweat or "poop out" most of your body fat. Based on research about 84% of the fat you lose is turned into carbon dioxide and leaves your body through your lungs by breathing (a product of you using your fat for energy).
The remaining 16% becomes water, which can be lost in many ways like sweat, urine or any other bodily fluid. This basically means that actual "fat loss" primarily occurs when you breathe.
So get moving, run, jump, push and pull get your heart rate up, use your energy and expel your fat as air!