30% Gym, 70% Nutrition, and 100% Dedication

Have you got the balance right!? 

Abs are made in the kitchen; you are what you eat. A healthy outside starts from the inside. 

We have all heard them, but are we implementing them?

Time to burn off junk foods

Exercise Element

 Finding the “Healthy” Balance is vital. The first place to start is goal setting, what are we aiming to achieve. Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better.

But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks. And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.”

Nutrition Element 

“As a rule of thumb, weight loss is generally 70 percent diet and 30 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. It’s much easier to cut calories than to burn them off. For example, if you drink two aperol spritz, which can pack 450-plus calories, you need to run more about   three and a half to four miles to ‘undo’ it! Would you rather do 506 burpees or eat a Mc Donald’s Big Mac? It’s all relevant. 

“So, what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass). For a healthy daily calorie count, allow 10 calories per pound of body weight — so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise.”

While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet,”

Eat Smart Train Smart.