{Day 21} You Can’t Out Run A Bad Diet!

Do you find that you are working hard and often but still cant’ drop the weight’ Get in line, many face the same challenge.  A new study from the University of Washington has found that while more people are exercising, the rate of obesity is climbing too.

The findings imply that many people are ramping up their exercise routine with hopes of losing weight quickly.

Let’s do the math.. If you workout 5 times/week and you just do cardio you’ll burn on average 500-600 calories/session. You do that 5 times/week you’ll burn 2500-3000/week. It takes a 3500 caloric expenditure to burn 1 pound of fat.

Weight loss is more about what you put in your mouth rather than the time you put in at the gym.

“Americans are not doing enough to control what they eat,” said the study’s senior author Ali Mokdad in a press release. “They still consume more energy than they burn off through exercise.”

Exercising more is always a good thing, since exercise boosts health in multiple ways—keeping your bones and muscles strong, pumping up your energy levels, and reducing overall risk of chronic disease.  There’s a difference between exercising and over exercising to compensate for a “big weekend” or “birthday cake”.  If that happens, you accept that you fall of the wagon. Dust yourself off and then figure out what caused you to fall apart and start all over again.

Physical activity can rarely compensate for overeating a poor diet. Consider that an average 150-pound person would have to run more than 5 miles just to work off the calories found in a fast food milk shake or a quarter pounder (~600 kcals). Exercising off excess calories daily is not always easy when you are continuously tempted by high-calorie foods.

Sticking with a only they’re finding out that weight loss is more about what you put in your mouth rather than the time you put in at the gym. I tell everyone it’s 80% nutrition and 20% effort in the gym.

Earlier in the program we discussed the foundation for good nutrition and a strength training workout.

Today’s Challenge:
At this point on the 30 day challenge, I want you to revisit between training and nutrition where are you stuck” Are you better with your training and no so much with your nutrition OR better with your nutrition and no so much with your training.  Once you determine that, figure out what you need to do make a change.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go
Day 20 — Courage and Strength