Sure, you could eat what you wanted in high school and stay as skinny as a rail. But unfortunately, you're not 17 anymore, and even if you train around the clock, you can not transform your body if you're constantly eating cravings, high-fat foods, and sweet treats. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can form a lean body if you maintain an unhealthy diet.
"Consume excess calories and you need to balance them," says Sara Haas, RDN spokesman for the Academy of Nutrition and Dietetics. "And it's hard to get enough exercise to eliminate the calories you get in a double cheeseburger with fries and a milkshake."
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Read on to find out why aligning your diet with your exercise routine will help you get the body you want.
Why You Can not Exercise a Bad Diet
You are not a professional athlete
If you justify frequent roast chicken or pasta dinner with the flywheel class or CrossFit WOD on your schedule, you may want to recalculate how many in the morning Calories you actually burn compared to those you ingest. "Most people are not serious athletes, which means they do not need the same type and amount of fuel as the pros," says Haas. "Eating a high-calorie, high-carbohydrate meal or snack is reasonable for a cyclist who can endure a 1
Instead opt for a healthier form of chicken such as grilled or poached and store the spaghetti for a meal after eating.Yes, it's fine to have a scam here and there, but do not try to do it weekly or even biweekly And do not be upset about justifying it with an intense sweaty session that you may have done before – it's a cheating meal for a reason.
You can not beat your summit if you eat the wrong foods Exaggerating
In order to effectively change your body and stay stressed, intensive training is required, not the body Have enough stamina to get through tough workouts if your diet is not enough. Yes, that unfortunately means that Reese's Pieces and Soda may give you a sugar surplus that you mistake for energy, but they will not bring you to PR on the bench or on the race track. Even if you eat fatty foods in the evenings, they could disturb your sleep, according to the Brazilian researchers – and you'll be too tired to work out in the gym.
You need a combination of carbs and protein to recover after exercise, as well as adequate carbohydrates in advance. "They are the preferred energy for the muscles and minds of the exercisers," said Jennifer McDaniel, RDN, founder of McDaniel Nutrition Therapy, St. Louis, and spokeswoman for the Academy of Nutrition and Dietetics.
Take care that you bring along a lot of fat; That often means a plethora of calories that packs fast as extra pounds. Another nutritional mistake that should be avoided during exercise is extreme high levels of carbohydrates or fiber. "These could cause annoying digestive problems and prevent you from doing well," says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbohydrates, and 30 percent from fat.
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You Will not Have the Energy to Train If You Can not Eat Enough
Remember that A diet that you may think is healthy – one that is extremely low in carbohydrates or calories – just as harmful to your workout plan as one that is high in fat. A very restrictive diet, paired with hardcore exercises, could lead to muscle leaning for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, especially omega-3s), she adds, "does not let you produce energy and build muscle because it lowers your hormone levels like insulin and testosterone In addition, maintaining a very restrictive diet for extended periods of time can result in a reduction in muscle tissue and the ability of your skeletal muscles (which are needed for lifting, walking, and other forms of exercise) to build lean body mass.
Exercise) to perform well, found a study published in the journal Advances in nutrition .
You will not want to exercise  Unhealthy eating habits – whether you eat too much fat, too many calories, or too few calories – can make you feel slow and less motivated. "Diet and exercise are a feedback loop," says McDaniel. "When you eat well, you are motivated to move, and when you move, you are more motivated to eat better." Consider, for example, a low carbohydrate, high fat diet; It could not only weaken the training adjustments and affect performance, McDaniel adds, but can also lead to a "hangry" mood. Translation: You are less likely to want to go to the gym.
You will not be able to streamline your target areas
You have a hard time forming a better butt or abs? If you consume excess calories and you can not burn them all just from your workout, go straight to those problem areas. "It depends on your specific body type," Haas says, "but in general, women tend to gain weight on the hips and thighs as men pounce on their midsection." Even if you have built muscle in these areas, it will be covered by a layer of fat. And abdominal exercises alone are not enough to lower body fat or abdominal fat, according to a study published in Journal of Strength and Fitness Research
You Need To Build Muscle To Get Well-toned and burn more calories than you consume at the same time. It's easier to do this if you do not treat yourself to nachos or ice cream.
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You Might Become Sick or Hurt
Low-carb and low-fat diets can drain mentally and have a negative impact on heart health says McDaniel. She also says, "A chronic low-carbohydrate diet can lead to micronutrient deficiencies and increase levels of inflammation throughout the body, both of which are more susceptible to injury." Studies have shown that ingesting enough healthy fats can not increase your chances for overuse injuries (such as stress fractures and tendonitis) and your body can not protect itself to stay healthy. In addition, if you combine a low-fat diet with intense exercise, it can further lower your immunity.
Regular sweat treatments are of course the key to staying in shape and maintaining your overall health. McDaniel, however, says, "Remember that exercise supports weight loss – but a healthy diet is what drives it."
This article originally appeared on Life by DailyBurn.