There is a principle, or a formula in life that breaks everything down to a 80:20 rule.
Basically it says that:
80% of your results are going to come from 20% of your efforts.
It’s been applied to sales, economics, science and sports and it also applies to fitness and maintaining a healthy body weight.
80% of the results you are going to achieve are determined by 20% of the lifestyle habits you develop.
The “20%” is the food you choose to eat.
Food quickly cancels out exercise
e.g. 2 slices of pizza equal 540 calories
to burn that off through exercise you would need to do around an hours workout.
To safely lose weight at around 1lb a week, you need to be in a daily calorie deficit of 500 calories as 1lb of fat contains 3500 calories. Basically you need to burn more calories than you eat.
500 calories x 7 day = 3500 calories
So, you can either slog it out in the gym more than is necessary to burn those 500 calories, or more effectively you can focus on nutrition keeping calorie intake at sensible and healthy levels along with exercise.
It’s a double whammy!
Healthy eating along with exercise is a more efficient approach than following the ‘I’ll burn that pizza off in the gym’ mantra. You won’t.
Outside of Evolve’s Bridge and Summit programmes, most people won’t burn 500 calories in the gym, so making changes to your food intake will help keep your daily calories in check whilst getting the optimal nutrients that your body need to be fit and healthy.
So what should you eat?
Well, we’ve done all the hard work and have the best meals all in one place for your convenience!
All of our meals have been designed to incorporate healthy, balanced ingredients to provide optimum macro splits and sufficient calorie intake.
Whatever your goals, be they a fat loss programme, lean gains or a general healthy eating regime, our FREE E-VOLVE Fitness recipe eBook provides an excellent baseline to manage your nutritional goals.
Remember, you can’t out train a bad diet!
We have more recipe books available in the Members Area and we also sell Calorie Targeted and Bespoke Meal Plans in our shop.