You Can't Out-Train A Bad Diet

You Can't Out-Train A Bad Diet

Continuing along the same lines as my last email, it's much easier to make the right choices in the kitchen so you don't have to kill yourself with training later on.

But I have some bad news for you.

Even if you punish yourself with hours and hours of cardio, you're not going to out-train a bad diet. The math simply doesn't add up.

Let's say you eat an extra 1,000 calories of junk.

You'd be lucky to reach that many calories burned during an hour of extremely vigorous cycling or sparring. It's probably going to take you closer to two hours. And if the activity is something less intense, like walking... oh yeah, it's going to take a while.

This is also why you need to weight train, especially if you don't have a strong handle on your diet & lifestyle. You can make incredible progress with a 3-6 day training routine and a 30-60 minute walk per day.

You need progressive overload mixed with some steady state cardio & the occasional intense bout.


The simplest thing to do is to make the right decisions in the kitchen and prevent yourself from having to correct a problem later on.

When you make smarter choices, you can enjoy yourself a little without letting things get out of control.

If you're trying to lose weight, you can't sit there and eat an entire cake. But what you can do, is find some kind of healthy alternative that still hits a sweet spot and substitute that instead of junk.

A lot of people will use nut butters for this. You just have to keep it in check, because those are calorie-dense as well. You can't eat an entire jar & think that's better. Enjoy a small spoonful or two, and put it away.

Figuring out some sort of substitute like this can be just enough to keep you from completely derailing your diet for the day.

Recognize which foods are a problem for you, throw them out, and then find a substitute you can still enjoy.

And stay consistent with your training and cardio.

The two go hand-in-hand. Keep the fire burning by training consistently each week, and keep the fat-loss going by eating the right food.

When you get both of these down, you'll really start to see progress.

If you need help figuring out how to make smart substitutions in your diet, let's chat. We'll come up with a plan to keep you on track and still enjoy your diet.


Nick Hagood
Spartan Training & Coaching



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