Stop thinking exercise will be your weight loss solution.
I would hope most people will understand this but there are many that are hopeful that exercising regularly without changing their eating habits will have them lose fat.
Here’s the facts.
Exercise (provided you’re doing it correctly, and progressing) will make you fitter and stronger. This happens fairly quickly with consistency.
It will help increase your energy levels, reduce your stress and anxiety, enhance your mood and numerous other things that will create a happy, healthy lifestyle. Recent studies show its link to fighting off cancer cells and there is constantly new, incredible findings that many of us who love exercising already know as it makes us feel great.
And – yes it can aid in weight loss. You will burn more calories, with weight training overtime you’ll build more muscle and this will result in a much more efficient engine I.e your body and mind. The key word here is it CAN aid in weight loss.
Food/fuel and what you put in your mouth (food and drink) is almost solely responsible for your body composition right now. In order to put on fat you need to eat an excess amount of calories, this can be through consistently eating foods high in calories and/or overeating.
Don’t forget your drinks – sodas and alcohol are extremely high in calories.
Here’s an example. For a 70kg person to remain 70kg they’d be eating between 1700-1900 calories a day.
A 1.5 litre bottle of coke is 630 calories
A cookie time is 403 calories
A party bag of burger rings 506 calories
The natural confectionery party mix 757.17 calories
A bottle of wine around 600 calories
A 6 pack of speights beer (bottles) 654 calories
All of the above are not actual meals yet they hold calories of full meals. Most of these items people will have with or around their ‘healthy’ meals which likely add up to 400-700 calories each (breakfast, lunch and dinner). You do the math.
This should make it clear that if you do not understand how energy works in your body then you will not understand how fat gain and loss works.
Understanding the energy in your food is essential in everyone’s education. You can not skip this part. This is the foundation and the basics.
We haven’t taken into account hormonal or other challenges in this post… however, the same thing applies despite your starting point.
Loads of fitness gurus will claim counting calories is a load of crap and they’ll just get you to eat healthier… that’s fine if that’s their approach but they’re still missing a huge point in educating their clients about what’s in their food. You can be eating healthy and still over eating. This causes frustration and people giving up on incredible lifestyle changes due to lack of understanding.
1. Understand what’s in your food and track it to start with so you can see where you may be over eating and sabotaging your goals. This is a great learning curve.
2. Commit to an exercise routine that holds you accountable to turn up week in and week out – when it’s cold outside, when you can’t be bothered, when your dogs sisters cat died or what ever excuse you come up with.
3. Get organised and plan your weeks.
4. Don’t have an end date. Focus on your weekly tasks, not the big goal as that will probably change as you adapt to your new normal anyway.
For the next 4 days we’re offering free 10 minute chats to help guide you in the right direction.
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