Monthly Archives: April 2014

You Can’t Out Run A Bad Diet

I’m asked all the time “how much extra cardio do I need to do to get rid of this pooch/flab/belly/etc/etc” and my answer is always exactly the same:

NONE.

out run the diet

People don’t realize how fast calories can add up… and how hard it is to burn them off.

Let’s take a look at a very simple number: 3500. Its 3500 calories that add up to one pound of weight gain. Looking at that number you might think “man, that is a ton of calories and way more than I eat in a day, what’s the big deal?”

When you break down an average fast food meal:

  • Burger – 650 avg cals
  • Fries – 350 avg cals
  • Soda – 110 avg cals

Adding that all up we come to 1110 calories, creeping up on a third of our 3500 number from before and near what many of our clients eat in an entire day!

So getting back to our “how much cardio do I need to drop _____?” question, let’s take a look at a few normal cardio activities and how many calories they burn:

  • Running  (10 minute miles)  – 800 avg cals per hour
  • Jump Rope – 800 avg cals per hour
  • Swimming – 700 avg cals per hour
  • Biking – 650 avg cals per hour
  • Juggling – 320 avg cals per hour

To work off your one overboard meal, you are putting in a minimum of about an hour and a half of cardio and that’s just to burn off that one meal!

When you start factoring in eating multiple bad meals a day, multiple times per week, multiple weeks per month, you are looking at tens of thousands of extra calories and why so many people struggle when trying to drop weight.

The best advice I can give anyone is this: working out will do wonders for you, you’ll improve your health and cardio, improve your strength, flexibility and attitude. You’ll build bone density and improve posture, not to mention all of the great things it will do for your outlook and mind.

Bottom line – if you want to make significant changes to your body you are going to need to make significant changes to the way you eat.

Don’t cheat yourself by busting your booty in the gym but eating garbage!

Want a good place to start? Check out this link – http://www.44fitness.com/blog/3-weight-loss-tips-to-help-build-a-healthier-lifestyle/

Healthy Barbeque Sauce

I love the sauce.

I’ve learned that ultimately, all the savory and spicy foods that I eat are only vehicles for sauce.

So when spring comes around and I need to hit it hard to lean up for “ab city” one of the first things to go are my variety of sauces. Barbeque sauce especially is filled with sugar, carbs, and calories, all things that you DEFINITELY want to avoid when trying to shed the extra pounds.

Did I mention barbeque sauce is by far my most favorite of all sauces? The king of all sauces perhaps? The king of sauces!

healthy bbq

So I guess that means the barbeque sauce is gone right? Plain chicken.  Sweet potato with no sauce.  Pulled pork with zero delicious barbeque?

No way!

With this recipe you are going to cook up your own barbeque sauce and it is going to be healthy and taste amazing, so let’s get to it.

Ingredients:

  • 1 cup apple juice (get the all-natural no preservative organic stuff!)
  • 1 6oz can of tomato paste
  • 1 tbsp. chili powder
  • 1 tbsp. liquid smoke
  • 1 tsp. pepper
  • 1 tsp. paprika
  • 1/2 tsp. garlic powder
  • 1/2 tsp. cayenne pepper (I suggest starting at ¼ tsp if you don’t like it hot)

Directions:

  1. Toss all of your ingredients into a saucepan, bring up to a boil, then lower the heat and let simmer for 30 minutes stirring occasionally.
  2. Pour it into a little Tupperware container or jar and place in the fridge.
  3. Done!

Your newly made BBQ sauce will keep in the fridge for about a week.

Enjoy!