Saturday, January 25, 2014

80/20 Rule

Reminder: post your daily food diary in the comments!

Fitness is 20% exercise and 80% nutrition!  This seems to be posted everywhere lately, and it’s 100% true: Abs are made in the kitchen.  It’s the 80/20 rule.  When you’re trying to lose weight, 80% of your results come from your diet, and only 20% come from exercise.  Now, this doesn’t mean you can stop working out because that’s a huge piece of the puzzle, too.  But if the scale isn’t budging, you really need to take a look at what and how much you’re eating. 

You can work out 8 hours a day, but if you’re eating more calories than you’re burning, you will gain weight. Everyone burns calories at a different rate, and a lot of calorie estimations you get from the machines at the gym or calorie-tracking websites are created for the average body type.  They don’t take into account your body composition and your individual metabolism.  However, calorie-monitoring devices are incredibly accurate and can really help you monitor this.  If you track your food intake and your calories, and you create a deficit, you will get results.

Now, if you’re closely monitoring your calorie intake and creating a deficit, but you’re still not seeing the results you want, you need to take a close look at what you’re eating.  If your diet consists mostly of unhealthy, processed foods, you won’t see results.  The 80/20 rule applies here again.  At least 80% of your diet must consist of healthy, whole foods if you want to see your abs. Often times, we think we’re eating healthy, but to stay on track we need to check in and be real with ourselves about every other month.  I’m willing to bet you can think of one thing that you need to stop buying right now.  It’s that one snack that you keep going back to – your Achilles Heel.  It tacks on an extra 100 to 200 calories each day that you don’t even realize you had, and you don’t count it either.  So be honest and ask yourself, “What do I need to stop buying right now?”  Because that one thing is hindering your results, and if it’s not in the house, you can’t eat it!

Your food is your fuel!  Fuel your body for the results you want and deserve!

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