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No Matter How Hard You Exercise, You Can’t Compenstate for a Poor Diet | Fitness Friday




As a Personal trainer I am often asked questions such as what is the best exercise for getting a flatter stomach?  Or what is the best way to train to get a more toned body?

The answer is that no matter what exercises you do or how many times a week you exercise, it will all count for absolutely nothing if you are not paying attention to your diet. If you want to lose the flab, you must reduce your intake of fat, salt, oils and sugar and increase your intake of fruits, vegetables and foods that are high in protein but low in fat.

The obesity rate continues to climb in the US. Portion sizes are 4 times the size they were in the 1950’s. Adults, on average, are 26 pounds larger now. There are several things we can do to be successful at controlling our weight:

•• Eat smaller portions (fist size)
•• Don’t feel like you have to finish or clean your plate
•• Fill up with water or vegetables
•• Split a meal with a friend
•• Take part of your meal home
•• Choose healthy fats like extra virgin olive oil, nuts and avocado
•• Track your daily calories
•• Pick nutrient dense foods


Bad Diet Graph (2)

Here are some of America’s favorite foods and the amount of exercise it would take to burn off the calories for these indulges. Is the amount of work worth it for the few minutes of enjoyment?

*Grilled Chicken Caesar Salad: approximately 950 calories

Exercise: 80 minutes of running at 10 minutes per mile


*Smokehouse Turkey Sandwich on Focaccia Bread: approximately 800 calories

Exercise: 3 hours of walking (brisk pace)


*24oz. Strawberry Smoothie: 400 calories

Exercise: 1 hour of a high intense fitness class (spinning, cross fit, etc.)


*Grande Latte & Fruit Scone: 530 calories

Exercise: 2 yoga classes


*Two Glasses of Chardonnay & a Handful of Peanuts: 410 calories

Exercise: 2 hours of bowling


We all know that unhealthy foods can upset our metabolic balance, damage our arteries and make us gain weight.  When making decisions about our nutrition, it’s important to keep things natural and avoid foods with poor nutrient profiles (fast foods, frozen and canned foods, refined-grain products and regular carbonated beverages).



This post is sponsored by:


The Brett Saks Foundation, a 501(c)(3) nonprofit, hopes  to make our Arizona communities safer for bicyclists by teaching adults and children about road safety and mutual respect between drivers and cyclists in fun and engaging ways. We are “Shifting Gears to Saves Lives,” as more than 600 cyclists are lost each year to car-bike accidents. Learn more at

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