Do you work out so you can eat what you want? Do you justify that extra helping at dinner by telling yourself you’ll run an extra mile tomorrow?  If so, then you are hindering your weight loss and fitness goals.   It’s true, you can’t out train a bad diet.  Reaching your full fitness and wellness goals requires 100% effort, with 20% of that effort coming from exercise, and 80% coming from nutrition.   On average, MOST cardio or strength training workouts will burn 300-500 calories in one hour.  Some will burn more, based on the persons starting weight and the energy exerted, but for this example we will use an average of 300 calories burned in one hour.   One pound is equivalent to 3500 calories One pound of weight is equivalent to 3500 calories.  So do the math.  If you work out in the gym at a vigorous pace (running, cycling, weight training) for one hour, seven days per week, you will burn approximately 2100 calories, or about 2/3 of one pound.  Seven days a week is not always realistic either.   Now comes the next equation.  Do you really know what you're putting into your body?  Are you eating whole grains and fresh fruits and vegetables, or are you loading your system with sugar and processed foods because “ you're working out tomorrow and you deserve it?”     Check out some of these caloric counts:  

300  Donut (Raised/Glazed)

230  Croissant (Buttery)

570  Coffee Cake (Starbucks)

140  Pizza Slice (Cheese)

235  Chocolate Cake (1 /Slice)

125  Red Wine (1 Glass/Pinot Noir)

  Pretty astounding counts…and most of them meet or exceed the calories you just worked so hard to burn off!   To lose weight you must burn more calories than you consume. It’s simple math – weight loss is an equation of calories in versus calories out.  You must burn more calories than you consume.  Each person’s daily caloric needs are different.  There are several websites available that can help you to calculate your caloric needs.   Once you find yours then YOU DO THE MATH, 80% healthy foods plus 20% regular fitness training equals100% improvement towards a leaner, stronger, and healthier you!

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