Blog - The 80:20 Rule for Weight Loss
Hello and welcome to Richie’s Rules. I’m going to talk to you about health, diet and fitness, but first we need to get one thing straight and it's Richie's Rule Number 1 – ladies, you can’t out-train a bad diet.
Honesty is the Best Policy for Weight Loss
But for most of us a diet consistently filled with unhealthy choices and coupled with too many cakes and glasses of wine on the weekend isn't going to be cancelled out or negated through exercise, which is why I like to be honest with my clients.
Don't get me wrong – exercise is as necessary to me as breathing and I encourage my clients to think along the same lines. Through exercise, you are going to make major changes to your mind – research has shown that the benefits of exercise make you:
What You Put In Your Mouth
So what's the 80:20 rule? The 80% applies to what you eat, so for most people, 80% of their current body weight is due to what they are putting in their mouths. We can tinker round the edges of this with exercise, toning up our bodies, improving our state of mind and improving our sleeping patterns, but the 80% is pretty significant, don't you reckon?
I guess you're still reeling from what I've just outlined in this blog. Maybe you're thinking to yourself, “Woah, Richie, but you run boot camp classes for women, are you shooting yourself in the foot?” I'm not, I promise you. I want you to come back to this blog on a regular basis because you trust me so I need to be honest with you from the outset.
And the thing is, exercise often creates favourable feelings in your brain, which makes you feel more likely to want to eat healthily. Once you know that your one hour's hard exercise session will be cancelled out by two slices of pizza (say), then you can say to yourself, “Hey, I worked hard on that session, I sweated a lot and I could tell that my muscles feel the benefits so I want to keep that going with eating the foods that help and not hinder my body”.
Calorie Count for Exercise
Just to prove my point, I’m going to give you a rough calorie count for certain exercises, based on a 63kg woman (if you weigh less than, then you need to adjust the figure down, and if you weigh more you adjust upward):
Calories burned per half-hour of exercise:
· High-impact training/bootcamp – 400 calories
· Spinning (vigorous) – 360 calories
· Swimming – 190 calories
· Surfing – 95 calories
At best, you can eat a slice of pizza for your half-hour's spinning class, but if you want to lose weight, you need to be using up more calories than you are taking in so exercise helps to create that calorie deficit.
Call to action
Hey, I want you to challenge yourself this week. Make some small tweak to your diet; swap a biscuit for a piece of fruit, stop adding sugar to your coffee or add in some lean protein in the form of fish, skinless poultry, eggs or tofu. If you can keep that change up for a week, you're on the way to making it permanent.