Abs are Made in the Kitchen
Have you ever heard the phrase “Abs are made in the kitchen”? How about “You can’t out exercise a bad diet.” If not, you have now. The premise behind them is the same and that is this, weight loss is about 10% genetics, 30% exercise, and 60% nutrition. Losing weight or more realistically, losing fat, has far more to do with your diet than exercise. I’m extremely forward in this regard and will be the first to say that if you have a weight loss goal and no nutrition plan, you’re most likely not going to achieve it.
If you feel like that is a bold statement to make for a personal trainer who earns a living from keeping clients engaged in physical activity, that’s because it is.
Don’t get me wrong, everyone who is capable of exercising should absolutely be doing something as often as possible, preferably every day. 3 hours of vigorous activity every week is recommended just to maintain good health; vigorous meaning elevating your heart rate and sweating as a rule of thumb. Remember that’s just to stay healthy, that won’t necessarily GET you healthy so if you have a goal like weight loss, I typically raise that target to 5 hours per week or more.
What exactly is it about nutrition that is so vital to weight loss? Why can’t I just run a little farther tomorrow to work off the extra helping I had for dinner? Why won’t a little walk through the park this afternoon balance out the big brunch I just had with my friends. I’ll push a little harder in the gym to burn off a few extra calories, they’re all the same right? WRONG!
While creating a calorie deficit still has its place, the days of “Calories In - Calories Out” are over. Without getting overly technical with the roles and chemical properties of macronutrients, I’ll give you the Cliff’s Notes version of why nutrition is taking the forefront in health and wellness; Not All Calories Are the Same.
Not only is the quality of the calories a major factor, but the time of day, your sleep pattern and countless other lifestyle habits come into play, none of which include running a single mile or lifting a single weight. I’ve seen plenty of clients come and go over the years with various degrees of success but the one thing all successful weight loss clients have in common is having a solid nutrition plan that’s custom designed for them.
Notice I didn’t say “They all did Keto” or “They all ate 12 meals a day” or “They all drank kale smoothies”. They all had a plan and they executed it. What should you eat? How much? And when? What if your body doesn’t tolerate saturated fats, or dairy products? What if you have a medical condition? What are the side effects of your medications? What if your diet is restricted due to moral or religious beliefs? There are countless variables that come into play.
What you need to do is sit down, and make a list. Write out everything you eat and when. Describe how you feel afterwards. Take everything into account when deciding what foods your body doesn’t like, maybe there’s a fixable issue (hint: there usually is). Then think about some changes you can make. It’s not easy to design these programs but it doesn’t have to be hard. If you would like help developing your plan, feel free to call or message.