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The 80:20 Rule for Weight Loss

This is about health, diet and fitness. First, we need to get one thing straight and it's Rule Number 1 - ladies, you can't out-train a bad diet.

Honesty is the Best Policy for Weight Loss

But for most of us a diet consistently filled with unhealthy choices and coupled with too many cakes and glasses of wine on the weekend isn't going to be cancelled out or negated through exercise, to be honest.

Exercise is as necessary as breathing for a fitness trainer and clients are encouraged to think along the same lines. Through exercise, you are going to make major changes to your mind - research has shown that the benefits of exercise make you:

• happier
• it helps you to sleep better
• it gives you more energy through the day
• it promotes strong bones
• it promotes strong muscles
• it can help you live longer
• it can help prevent cancer.

What You Put In Your Mouth

So what's the 80:20 rule? The 80% applies to what you eat, so for most people, 80% of their current body weight is due to what they are putting in their mouths. We can tinker round the edges of this with exercise, toning up our bodies, improving our state of mind and improving our sleeping patterns, but the 80% is pretty significant, don't you reckon?

The thing is, exercise often creates favorable feelings in your brain, which makes you feel more likely to want to eat healthily. Once you know that your one hour's hard exercise session will be cancelled out by two slices of pizza (say), then you can say to yourself, "Hey, I worked hard on that session, I sweated a lot and I could tell that my muscles feel the benefits so I want to keep that going with eating the foods that help and not hinder my body".

Calorie Count for Exercise

A rough calorie count for certain exercises, based on a 63 kilogram woman. Adjust the figure accordingly based on your weight.

Calories burned per half-hour of exercise:

• High-impact training/boot camp - 400 calories
• Swimming - 190 calories
• Surfing - 95 calories

At best, you can eat a slice of pizza for your half-hour's exercise session, but if you want to lose weight, you need to be using up more calories than you are taking in so exercise helps to create that calorie deficit.
So challenge yourself. Make some small tweak to your diet; swap a biscuit for a piece of fruit, stop adding sugar to your coffee or add in some lean protein in the form of fish, poultry (without the skin), eggs or tofu. If you can keep that change for a week, you're on the way to making it permanent.

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Article Source: http://EzineArticles.com/?expert=Richie_Garard


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