“You can’t out-exercise a bad diet” is a saying that is used a lot in the fitness industry, but it is absolutely true!
We have seen a lot of new clients coming through our doors this month, which is unusual for this time of year, and when we go through the initial consultation with a new client we always emphasise how important it is for them to work on their nutrition as well as their exercise.
Whatever you health and fitness goals are, to get the best results from your exercise you must work on what you eat and drink just as much, if not more, than just your exercise.
For example, let’s say you burn 300 calories in an exercise session and then, “to reward yourself” you have a glass of wine later that evening, well then you have just put back in most of those calories plus a load of sugar and chemicals. However, you if drink a pint of water and eat a small meal of chicken breast, vegetables and quinoa then you have made a much smarter choice.
Protein helps to repair muscles after a workout so you can be ready to train again the next day so a meal high in protein is always a good choice.
So, what should you be aiming to eat in combination with your exercise?
Aim to eat 5-6 times per day, this includes 3 “main meals” and healthy snacks in between each meal. I have listed below some examples of the foods you should be aiming to eat more of :
Breakfast : Eggs, Salmon, Rye Bread, Whole Yoghurt, Fruit, Berries, Porridge Oats
Lunch and Dinner : Salad, Chicken, Fish, Quinoa, Vegetables, Sweet Potato, Cous-Cous, Stir Fried Vegetables, Noodles,
Snacks for in-between meals : Fruit, Walnuts, Almonds, Cashew Nuts, Raisins, Whole Yoghurts.
You should also look to make some small changes and go for healthier alternatives in your diet, so to get you started try these ideas out :
Sweet potatoes instead of standard potatoes
Quinoa or cous-cous instead of rice
Wholemeal pasta, bread, rice instead of white
Porridge oats instead of cereals
You now have a few options and ideas for alternative choices to make on a daily basis with regard to your nutrition so all you need to do now is make sure you exercise specifically at least 3 times a week plus as much activity as possible each and every day.
For your structured exercise try to do something that you enjoy whether it be the gym, a class, a run, swim etc and then as part of your daily activities aim to walk as much as possible or cycle to and from work, use the stairs instead of the escalator or lift.
I wont be going into specific exercise sessions in this post but we have lots of other posts on how to get the best from your exercise sessions and ideas for new, challenging exercises in our articles section on our website
The Bodyline Personal Training & Nutrition Package
At Bodyline, we have recently introduced this package for new clients who come to us with issues around their nutrition as well as their exercise.
The package consists of :
- A free consultation
- 2 appointments with our in-house Registered Nutritional Therapist
- 3 sessions of personal training
- Full support throughout both online and over the phone
As always we would love to hear from you:
- Have you had any success with your nutrition/exercise that you could share?
- What’s the one thing you could do today to start making a change to your diet & lifestyle?
- Do you have any comments at all about anything we have discussed in this article
Alternatively, please leave a comment in the section below.
Thanks and until next time…….