Today, we will discuss two fitness and nutrition truths and a lie. Let’s go. 

Truth #1 – Fat Loss Happens in the Kitchen, Not in the Gym

I am NOT talking about “losing weight” in the old-timey way of eating grapefruit, dry toast, salad without dressing, a hard-boiled egg, and black coffee.

Instead, I’m talking about fat loss, which is putting yourself into a sustainable calorie deficit to reduce excess body fat and show off those gorgeous muscles you are building through strength training. Your desired results dictate the deficit level, but it also includes foods you like, meals that are satisfying and filling, meals that support your training and lifestyle, and foods that will yield results.

Exercise will aid in building and maintaining muscle while improving cardiovascular conditioning, flexibility, and mobility. However, you need to get your nutrition right to achieve fat loss results. The adage “you can’t outrun a bad diet” is true.

Truth #2 – Your Results Are a Direct Correlation to Your Efforts

Just like you can’t outrun a bad diet, you can’t expect to see the results you desire without putting in the work. For example, if you are a runner and you want to become a faster runner, you will have to add speedwork. To transform your body by losing fat and building muscle, you must adapt your diet and exercise program to support that goal. 

People set goals but can’t put in the work and sacrifice to reach them. So, they get frustrated with their plan and jump from one thing to another in search of their desired results. 

A better solution is to break that big goal into smaller ones so that the day-to-day actions to reach that goal are more palatable and, therefore, more sustainable. This approach requires some patience, but the results will be worth it. 

And the Lie – You Need to Make Sweeping Changes All At Once

Many programs or plans are built to have you change your diet, movement, hydration, sleep, etc., within a specific time. Online, you’ll see them as some form of challenge. Now, while I’m a massive fan of 30-Day Challenges, it can be all-consuming to tackle everything, and it leaves people feeling defeated if they cannot complete the challenge or maintain the tasks once it’s over. 

A more sustainable (there’s that word again) approach is to focus on one area to improve upon. Often, if you improve one thing, there’s a trickle-down effect.

Sleep is a great example; lack of sleep can cause one to overuse caffeine, skip workouts, and have a greater propensity to overeat. If you prioritize getting quality sleep and practice proven sleep hygiene habits, you will improve your sleep and the areas affected by your lack of sleep. 

Being patient and consistent as you work towards your goals is essential. Remember this as you journey towards a healthier lifestyle.

Now go run!

Keli 🙂