I'm sure you are familiar with the common perception that if you have had excessive food or drink one evening you comfort yourself by saying to yourself "Tomorrow I'll do a workout" and make up for it. Well the video below showing personal trainer Craig Ballantine racing against a pizza will show you that it's not that simple:
Now I’m going to give you an example of how easy it is to gain 1kg of fat and how hard it is to take it off.
The moral of the story is: You cannot outtrain a bad diet. Eat and drink in moderation and you will not have to take drastic measures to rectify your diet slip-ups.
How to gain 1kg of fat in 3days:
Remember: the energy value of 1 kg of fat is approx. 7000kcal. Therefore, to gain 1kg of fat you must overeat by 7000kcal. Here is how you can do that in 3 days:
Example: A woman with a metabolic rate of 2000kcal (an average amount)
Daily food intake during vacation or “extended weekend”:
Breakfast: Coffee with 2 sugars - 80kcal
Orange juice - 80kcal
2 sliced toast with jam - 220kcal
4 biscuits - 200kcal
Total: 580kcal
Lunch: 1 beef burger - 400kcal
1 portion french fries - 250kcal
1/2l (1pint) Coke - 200kcal
1 ice cream - 250kcal
Total: 1100kcal
(Alternatively, 150g of pasta with meat sauce is over 800kcal)
Afternoon snack: 1 cappuccino with 1 sugar - 70kcal
1 slice cake - 250kcal
Total: 320kcal
Dinner: 2 slices bread & butter - 220kcal
1 pizza - 1000kcal +
3 glasses wine - 210kcal
Total: 1430kcal
Social drinks: 5 Vodka Orange - 1000kcal
(or 6 Jack Coke)
DAY Grand total: 4430kcal
Energy values are approximations
Daily excess calories: 2430 kcal (4430 - 2000)
3 day excess calories:7260 kcal = 1kg of excess fat!
Note: This is a generalisation, and some individuals may react better or worse to the above example than others. However it gives you a pretty good idea how the extra kilos may creep on in a short amount of time.
Now here’s how to burn off 1 kg of fat:
Breakfast: 30 g oats - 120kcal
200ml skim milk - 100kcal
Snack: 1 yoghurt - 120kcal
1 apple - 80kcal
Lunch: 1 tuna salad - 400kcal
Snack: 30g nuts / 1 pear - 200kcal
Dinner: 250g fish - 300kcal
60g brown rice - 220kcal
Mixed vegetables - 30kcal
Day Grand Total: 1570kcal
Energy values are approximations
Daily energy deficit from diet: 430kcal (2000-1570)
Workout: ½ hour power walk: 250kcal
Total energy deficit/day: 680kcal
Assuming that you eat THIS WELL every day and EXERCISE every day for at least 30minutes, it will take you between 7-10 days to burn off 1kg of excess bodyfat. If you exercise less, it takes longer. If you eat less, you will lower your metabolism over time and are very likely to gain it all back again very quickly.
1kg: Easily gained in 3 days; lost through consistent hard work in 7-10 days.
I repeat the moral of the story: You cannot outtrain a bad diet. Eat and drink in moderation and you will not have to take drastic measures to rectify your diet slip-ups. It’s hard work!
One important point I would like to make: 1kg of weight change is not equal to 1kg of fat-loss!!!
Weight change on the scales in the short term is often a result of fluctuations of water weight and does not really reflect whether you are indeed burning fat, or rather losing real, quality weight.
Real indicators for fat loss are inch-loss, bodyfat % measurements and the way your clothes fit you.
Therefore do not get too obsessed with the weighing scales!
Yours in fitness
Richard Geres
http://www.geresconsulting.com/
By the way, I'd be happy to have your comments on this topic!
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