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6 undskyldninger for at spise før din træning

6 undskyldninger for at spise før din træning


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Havregryn

Havregryn er en af ​​de sundeste måltider, du kan få, og er en af ​​de letteste, fordi den er super hurtig at lave. Det sætter sig godt, giver dig langvarig energi og er en god proteinkilde. Hvis du er til det for vægttabet, er havregryn også perfekt til det.

Foto af Tiare Brown

Græsk yoghurt

Den mest populære yoghurt -sort, græsk yoghurt, fylder dig perfekt og er også en god proteinkilde. Grunden til at gå græsk er, at den indeholder mindre sukker end almindelig yoghurt, hvilket er et langt bedre valg, da sukkerholdig yoghurt kun giver dig et kort boost af energi. Du kan endda smide blåbær eller ethvert madtilbehør efter eget valg derind for at livne det op.

Æbleskiver og jordnøddesmør

Jeg elsker denne snack, når jeg er halvsulten inden en træning, men ikke vil tabe min frokost på elliptisk. Denne snack er ikke kun let, men kombinationen af ​​æblesmag og det cremede jordnøddesmør er en match lavet i himlen. Det er perfekt til et hurtigt energiboost.

Skål med jordnøddesmør og bananer

Hele hvede toast skåret med jordnøddesmør og bananer ... kan det blive bedre end det? Den er let at fordøje og fuld af kulhydrater (den gode slags). Bananerne hæver kaliumindholdet, som kan falde, når du sveder meget.

Foto af Tiare Brown

Smoothies

En af mine personlige favoritter, smoothies er en fantastisk måde at få energi på, reducere sult og føle sig sund, inden du træner. Jeg vil anbefale at blande forskellige frugter, græsk yoghurt, is og en slags juice som appelsinsaft. Jeg lover dig, det bliver lækkert.

Vand

Husk altid at hydrere før og efter træning. At have væske i kroppen er ekstremt vigtigt, hvis du vil have en produktiv træning.

Se det originale indlæg, 6 undskyldninger for at spise før din træning, på Spoon University.

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6 grunde til, at du ikke kan udøve en dårlig kost

Jo, du kunne spise, hvad du ville i gymnasiet og forblive tynd som en skinne. Men desværre er du ikke 17 længere, og selvom du træner døgnet rundt, kan du ikke forvandle din krop, hvis du konstant giver efter for trang, fedtfattig mad og søde godbidder. Sandheden er, at der laves flade abs i køkkenet, og ingen mængde cardio og crunches kan forme en slank fysik, hvis du opretholder en usund kost.

"Forbrug overskydende kalorier, og du skal modvægt dem," siger Sara Haas, R.D.N., talsmand for Academy of Nutrition and Dietetics. "Og det er svært at få nok motion til at fortryde de kalorier, du får i en dobbelt cheeseburger med pommes frites og en milkshake."

Læs videre af grunde til, at tilpasning af din ernæringsplan til din træningsrutine hjælper dig med at få den krop, du ønsker.

Hvorfor kan du ikke træne en dårlig kost

1. Du er ikke en professionel atlet.

Hvis du begrunder hyppige stegte kylling- eller pastamiddage med svinghjulsklassen eller CrossFit WOD på dit skema den følgende morgen, vil du måske genberegne, hvor mange kalorier du rent faktisk forbrænder i forhold til dem, du indtager. “Størstedelen af mennesker er ikke seriøse atleter, hvilket betyder, at de ikke kræver den samme type og mængde brændstof som profferne, ”siger Haas. “At spise et kalorieholdigt måltid med et højt kulhydratindhold eller en snack er fornuftig for en konkurrencedygtig cyklist, der er ved at udholde et 100 kilometer langt løb, men det giver ikke mening for nogen, der er ved at tage en to kilometer lang løbetur rundt om blokken . ”

Vælg i stedet en sundere form for kylling, såsom grillet eller pocheret, og gem spaghettien til et måltid efter løbet. Ja, det er OK at snyde hist og her, men prøv ikke at gøre det til en ugentlig eller endda to-ugentlig ting. Og gider ikke retfærdiggøre det med en intens svedssession, du måske har haft tidligere - det kaldes en snydemad af en grund.

En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi.

2. Du vil ikke være i stand til at ramme din top, hvis du overdriver det med de forkerte fødevarer.

For effektivt at ændre din fysik og forblive tonet kræver intens træning. Du har ikke den fysiske udholdenhed til at presse hårde træninger igennem, hvis din kost ikke er til at snuse. Ja, det betyder desværre, at selvom Reese's Pieces og sodavand kan give dig et sukkerhøjt, som du fejler som energi, vil de ikke brænde dig til PR på bænken eller rundt om banen. Hvis du indtager fedtfattig mad om aftenen, kan det forstyrre din søvn ifølge brasilianske forskere-hvilket vil gøre dig for træt til at gå helt i træning.

Du skal bruge en kombination af kulhydrater og protein for at komme sig efter en træning samt tilstrækkelige kulhydrater på forhånd også. "De er den foretrukne energi til motionisternes muskler og sind," siger Jennifer McDaniel, R.D.N., grundlægger af McDaniel Nutrition Therapy i St. Louis og talsmand for Academy of Nutrition and Dietetics.

Pas på for at indtage for meget fedt, der ofte også oversættes til en overflod af kalorier, som hurtigt pakker sig som ekstra kilo. En anden kostgruppe, du skal undgå, når du træner ekstremt store mængder kulhydrater eller fibre. "Disse kan forårsage irriterende fordøjelsesproblemer og forhindre dig i at fungere godt," siger McDaniel. Generelt sigter du mod at få omkring 30 procent af din kost fra protein, 40 procent fra kulhydrater og 30 procent fra fedt.


3. Du har ikke energi til at dyrke motion, hvis du ikke spiser nok.

Husk, at en diæt, du måske synes er sund-en, der er super-lav i kulhydrater eller kalorier-er lige så skadelig for din træningsplan som en, der indeholder et højt fedtindhold. En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi, siger McDaniel. Da hun ikke får nok fedt (fedtopløselige vitaminer, som vitamin A og D, og ​​essentielle fedtsyrer, især omega-3), tilføjer hun, ”efterlader dig ude af stand til at producere energi og vokse muskler, fordi det sænker dit hormonniveau som insulin og testosteron-som er vigtige for at opbygge lean-body mass. ”

Derudover kan opretholdelse af en meget restriktiv diæt i en længere periode føre til en reduktion i muskelvæv og kan reducere dine skeletmuskler (dem, der er nødvendige for at løfte, gå og andre former for træning) for at fungere godt, fandt en undersøgelse offentliggjort i tidsskriftet Fremskridt inden for ernæring.

En kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, hvilket både gør dig mere modtagelig for skader. ”

4. Det vil du ikke vil have at dyrke motion.

Usunde valg af mad - uanset om du spiser for meget fedt, for mange kalorier eller ikke nok af det ene eller andet - kan få dig til at føle dig langsom og mindre drevet til at dyrke motion. "Kost og motion er en feedback -loop," siger McDaniel. "Når du spiser godt, er du motiveret til at bevæge dig, og når du bevæger dig, er du mere motiveret til at spise bedre." Overvej f.eks. En kulhydratfattig, fedtholdig kost, det kan ikke kun svække træningstilpasninger og hindre præstationer, tilføjer McDaniel, men kan også føre til et "hangry" humør. Oversættelse: Det er mindre sandsynligt, at du vil komme til gymnastiksalen.

5. Du vil ikke være i stand til at tone dine målområder.

Har du svært ved at forme en bedre numse eller vaskebræt i maven? Når du indtager overskydende kalorier og ikke kan brænde dem alle udelukkende fra din træning, går de direkte til disse problemzoner. "Det afhænger af din specifikke kropstype," siger Haas, "men generelt har kvinder en tendens til at tage på i hofter og lår, mens mænd pakker det rundt omkring i midten." Så selvom du har fået muskler i disse områder, vil det være dækket af et lag fedt. Og abs øvelser alene er ikke nok til at reducere din kropsfedtprocent eller mavefedt, ifølge en undersøgelse offentliggjort i Journal of Strength and Conditioning Research.

At holde din kost i skak vil hjælpe, for at blive virkelig tonet skal du opbygge muskler og forbrænde flere kalorier, end du indtager på samme tid. Det er lettere at gøre det, hvis du ikke forkæler dig selv med nachos eller is i første omgang.

6. Du kan blive syg - eller komme til skade.

Lav-carb og fedtfattig kost kan være mentalt drænende og have en negativ indvirkning på hjertesundheden, siger McDaniel. Plus, siger hun, "At følge en kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, som begge gør dig mere modtagelig for skader." Undersøgelser har vist, at ikke at indtage en tilstrækkelig mængde sunde fedtstoffer kan øge dine chancer for overforbrugsskader (såsom stressbrud og senebetændelse), og det tillader ikke din krop at beskytte sig selv for at forblive sund. Hvis du desuden forbinder en fedtfattig kost med intens træning, kan det sænke din immunitet yderligere.

Regelmæssige svedssessioner er naturligvis nøglen til at holde sig i form og opretholde dit generelle helbred. Men McDaniel siger: "Husk, at motion opretholder vægttab - men en sund kost er det, der driver det."


6 grunde til, at du ikke kan udøve en dårlig kost

Jo, du kunne spise, hvad du ville i gymnasiet og forblive tynd som en skinne. Men desværre er du ikke 17 længere, og selvom du træner døgnet rundt, kan du ikke forvandle din krop, hvis du konstant giver efter for trang, fedtfattig mad og søde godbidder. Sandheden er, at der laves flade abs i køkkenet, og ingen mængde cardio og crunches kan forme en slank fysik, hvis du opretholder en usund kost.

"Forbrug overskydende kalorier, og du skal modvægt dem," siger Sara Haas, R.D.N., talsmand for Academy of Nutrition and Dietetics. "Og det er svært at få nok motion til at fortryde de kalorier, du får i en dobbelt cheeseburger med pommes frites og en milkshake."

Læs videre af grunde til, at tilpasning af din ernæringsplan til din træningsrutine hjælper dig med at få den krop, du ønsker.

Hvorfor kan du ikke træne en dårlig kost

1. Du er ikke en professionel atlet.

Hvis du begrunder hyppige stegte kylling- eller pastamiddage med svinghjulsklassen eller CrossFit WOD på dit skema den følgende morgen, vil du måske genberegne, hvor mange kalorier du rent faktisk forbrænder i forhold til dem, du indtager. “Størstedelen af mennesker er ikke seriøse atleter, hvilket betyder, at de ikke kræver den samme type og mængde brændstof som profferne, ”siger Haas. “At spise et kalorieholdigt måltid med et højt kulhydratindhold eller en snack er fornuftig for en konkurrencedygtig cyklist, der er ved at udholde et 100 kilometer langt løb, men det giver ikke mening for nogen, der er ved at tage en to kilometer lang løbetur rundt om blokken . ”

Vælg i stedet en sundere form for kylling, såsom grillet eller pocheret, og gem spaghettien til et måltid efter løbet. Ja, det er OK at snyde hist og her, men prøv ikke at gøre det til en ugentlig eller endda to-ugentlig ting. Og gider ikke retfærdiggøre det med en intens svedssession, du måske har haft tidligere - det kaldes en snydemad af en grund.

En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi.

2. Du vil ikke være i stand til at ramme din top, hvis du overdriver det med de forkerte fødevarer.

For effektivt at ændre din fysik og forblive tonet kræver intens træning. Du har ikke den fysiske udholdenhed til at presse hårde træninger igennem, hvis din kost ikke er til at snuse. Ja, det betyder desværre, at selvom Reese's Pieces og sodavand kan give dig et sukkerhøjt, som du fejler som energi, vil de ikke brænde dig til PR på bænken eller rundt om banen. Hvis du indtager fedtfattig mad om aftenen, kan det forstyrre din søvn ifølge brasilianske forskere-hvilket vil gøre dig for træt til at gå helt i træning.

Du skal bruge en kombination af kulhydrater og protein for at komme sig efter en træning samt tilstrækkelige kulhydrater på forhånd også. "De er den foretrukne energi til motionisternes muskler og sind," siger Jennifer McDaniel, R.D.N., grundlægger af McDaniel Nutrition Therapy i St. Louis og talsmand for Academy of Nutrition and Dietetics.

Pas på for at indtage for meget fedt, der ofte også oversættes til en overflod af kalorier, som hurtigt pakker sig som ekstra kilo. En anden kostgruppe, du skal undgå, når du træner ekstremt store mængder kulhydrater eller fibre. "Disse kan forårsage irriterende fordøjelsesproblemer og forhindre dig i at fungere godt," siger McDaniel. Generelt sigter du mod at få omkring 30 procent af din kost fra protein, 40 procent fra kulhydrater og 30 procent fra fedt.


3. Du har ikke energi til at dyrke motion, hvis du ikke spiser nok.

Husk, at en diæt, du måske synes er sund-en, der er super-lav i kulhydrater eller kalorier-er lige så skadelig for din træningsplan som en, der indeholder et højt fedtindhold. En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi, siger McDaniel. Da hun ikke får nok fedt (fedtopløselige vitaminer, som vitamin A og D, og ​​essentielle fedtsyrer, især omega-3), tilføjer hun, ”efterlader dig ude af stand til at producere energi og vokse muskler, fordi det sænker dit hormonniveau som insulin og testosteron-som er vigtige for at opbygge lean-body mass. ”

Derudover kan opretholdelse af en meget restriktiv diæt i en længere periode føre til en reduktion i muskelvæv og kan reducere dine skeletmuskler (dem, der er nødvendige for at løfte, gå og andre former for træning) for at fungere godt, fandt en undersøgelse offentliggjort i tidsskriftet Fremskridt inden for ernæring.

En kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, hvilket både gør dig mere modtagelig for skader. ”

4. Det vil du ikke vil have at dyrke motion.

Usunde valg af mad - uanset om du spiser for meget fedt, for mange kalorier eller ikke nok af det ene eller andet - kan få dig til at føle dig langsom og mindre drevet til at dyrke motion. "Kost og motion er en feedback -loop," siger McDaniel. "Når du spiser godt, er du motiveret til at bevæge dig, og når du bevæger dig, er du mere motiveret til at spise bedre." Overvej f.eks. En kulhydratfattig, fedtholdig kost, det kan ikke kun svække træningstilpasninger og hindre præstationer, tilføjer McDaniel, men kan også føre til et "hangry" humør. Oversættelse: Det er mindre sandsynligt, at du vil komme til gymnastiksalen.

5. Du vil ikke være i stand til at tone dine målområder.

Har du svært ved at forme en bedre numse eller vaskebræt i maven? Når du indtager overskydende kalorier og ikke kan brænde dem alle udelukkende fra din træning, går de direkte til disse problemzoner. "Det afhænger af din specifikke kropstype," siger Haas, "men generelt har kvinder en tendens til at tage på i hofter og lår, mens mænd pakker det rundt omkring i midten." Så selvom du har fået muskler i disse områder, vil det være dækket af et lag fedt. Og abs øvelser alene er ikke nok til at reducere din kropsfedtprocent eller mavefedt, ifølge en undersøgelse offentliggjort i Journal of Strength and Conditioning Research.

At holde din kost i skak vil hjælpe, for at blive virkelig tonet skal du opbygge muskler og forbrænde flere kalorier, end du indtager på samme tid. Det er lettere at gøre det, hvis du ikke forkæler dig selv med nachos eller is i første omgang.

6. Du kan blive syg - eller komme til skade.

Lav-carb og fedtfattig kost kan være mentalt drænende og have en negativ indvirkning på hjertesundheden, siger McDaniel. Plus, siger hun, "At følge en kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, som begge gør dig mere modtagelig for skader." Undersøgelser har vist, at ikke at indtage en tilstrækkelig mængde sunde fedtstoffer kan øge dine chancer for overforbrugsskader (såsom stressbrud og senebetændelse), og det tillader ikke din krop at beskytte sig selv for at forblive sund. Hvis du desuden forbinder en fedtfattig kost med intens træning, kan det sænke din immunitet yderligere.

Regelmæssige svedssessioner er naturligvis nøglen til at holde sig i form og opretholde dit generelle helbred. Men McDaniel siger: "Husk, at motion opretholder vægttab - men en sund kost er det, der driver det."


6 grunde til, at du ikke kan udøve en dårlig kost

Jo, du kunne spise, hvad du ville i gymnasiet og forblive tynd som en skinne. Men desværre er du ikke 17 længere, og selvom du træner døgnet rundt, kan du ikke forvandle din krop, hvis du konstant giver efter for trang, fedtfattig mad og søde godbidder. Sandheden er, at der laves flade abs i køkkenet, og ingen mængde cardio og crunches kan forme en slank fysik, hvis du opretholder en usund kost.

"Forbrug overskydende kalorier, og du skal modvægt dem," siger Sara Haas, R.D.N., talsmand for Academy of Nutrition and Dietetics. "Og det er svært at få nok motion til at fortryde de kalorier, du får i en dobbelt cheeseburger med pommes frites og en milkshake."

Læs videre af grunde til, at tilpasning af din ernæringsplan til din træningsrutine hjælper dig med at få den krop, du ønsker.

Hvorfor kan du ikke træne en dårlig kost

1. Du er ikke en professionel atlet.

Hvis du begrunder hyppige stegte kylling- eller pastamiddage med svinghjulsklassen eller CrossFit WOD på dit skema den følgende morgen, vil du måske genberegne, hvor mange kalorier du rent faktisk forbrænder i forhold til dem, du indtager. “Størstedelen af mennesker er ikke seriøse atleter, hvilket betyder, at de ikke kræver den samme type og mængde brændstof som profferne, ”siger Haas. “At spise et kalorieholdigt måltid med et højt kulhydratindhold eller en snack er fornuftig for en konkurrencedygtig cyklist, der er ved at udholde et 100 kilometer langt løb, men det giver ikke mening for nogen, der er ved at tage en to kilometer lang løbetur rundt om blokken . ”

Vælg i stedet en sundere form for kylling, såsom grillet eller pocheret, og gem spaghettien til et måltid efter løbet. Ja, det er OK at snyde hist og her, men prøv ikke at gøre det til en ugentlig eller endda to-ugentlig ting. Og gider ikke retfærdiggøre det med en intens svedssession, du måske har haft tidligere - det kaldes en snydemad af en grund.

En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi.

2. Du vil ikke være i stand til at ramme din top, hvis du overdriver det med de forkerte fødevarer.

For effektivt at ændre din fysik og forblive tonet kræver intens træning. Du har ikke den fysiske udholdenhed til at presse hårde træninger igennem, hvis din kost ikke er til at snuse. Ja, det betyder desværre, at selvom Reese's Pieces og sodavand kan give dig et sukkerhøjt, som du fejler som energi, vil de ikke brænde dig til PR på bænken eller rundt om banen. Hvis du indtager fedtfattig mad om aftenen, kan det forstyrre din søvn ifølge brasilianske forskere-hvilket vil gøre dig for træt til at gå helt i træning.

Du skal bruge en kombination af kulhydrater og protein for at komme sig efter en træning samt tilstrækkelige kulhydrater på forhånd også. "De er den foretrukne energi til motionisternes muskler og sind," siger Jennifer McDaniel, R.D.N., grundlægger af McDaniel Nutrition Therapy i St. Louis og talsmand for Academy of Nutrition and Dietetics.

Pas på for at indtage for meget fedt, der ofte også oversættes til en overflod af kalorier, som hurtigt pakker sig som ekstra kilo. En anden kostgruppe, du skal undgå, når du træner ekstremt store mængder kulhydrater eller fibre. "Disse kan forårsage irriterende fordøjelsesproblemer og forhindre dig i at fungere godt," siger McDaniel. Generelt sigter du mod at få omkring 30 procent af din kost fra protein, 40 procent fra kulhydrater og 30 procent fra fedt.


3. Du har ikke energi til at dyrke motion, hvis du ikke spiser nok.

Husk, at en diæt, du måske synes er sund-en, der er super-lav i kulhydrater eller kalorier-er lige så skadelig for din træningsplan som en, der indeholder et højt fedtindhold. En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi, siger McDaniel. Da hun ikke får nok fedt (fedtopløselige vitaminer, som vitamin A og D, og ​​essentielle fedtsyrer, især omega-3), tilføjer hun, ”efterlader dig ude af stand til at producere energi og vokse muskler, fordi det sænker dit hormonniveau som insulin og testosteron-som er vigtige for at opbygge lean-body mass. ”

Derudover kan opretholdelse af en meget restriktiv diæt i en længere periode føre til en reduktion i muskelvæv og kan reducere dine skeletmuskler (dem, der er nødvendige for at løfte, gå og andre former for træning) for at fungere godt, fandt en undersøgelse offentliggjort i tidsskriftet Fremskridt inden for ernæring.

En kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, hvilket både gør dig mere modtagelig for skader. ”

4. Det vil du ikke vil have at dyrke motion.

Usunde valg af mad - uanset om du spiser for meget fedt, for mange kalorier eller ikke nok af det ene eller andet - kan få dig til at føle dig langsom og mindre drevet til at dyrke motion. "Kost og motion er en feedback -loop," siger McDaniel. "Når du spiser godt, er du motiveret til at bevæge dig, og når du bevæger dig, er du mere motiveret til at spise bedre." Overvej f.eks. En kulhydratfattig, fedtholdig kost, det kan ikke kun svække træningstilpasninger og hindre præstationer, tilføjer McDaniel, men kan også føre til et "hangry" humør. Oversættelse: Det er mindre sandsynligt, at du vil komme til gymnastiksalen.

5. Du vil ikke være i stand til at tone dine målområder.

Har du svært ved at forme en bedre numse eller vaskebræt i maven? Når du indtager overskydende kalorier og ikke kan brænde dem alle udelukkende fra din træning, går de direkte til disse problemzoner. "Det afhænger af din specifikke kropstype," siger Haas, "men generelt har kvinder en tendens til at tage på i hofter og lår, mens mænd pakker det rundt omkring i midten." Så selvom du har fået muskler i disse områder, vil det være dækket af et lag fedt. Og abs øvelser alene er ikke nok til at reducere din kropsfedtprocent eller mavefedt, ifølge en undersøgelse offentliggjort i Journal of Strength and Conditioning Research.

At holde din kost i skak vil hjælpe, for at blive virkelig tonet skal du opbygge muskler og forbrænde flere kalorier, end du indtager på samme tid. Det er lettere at gøre det, hvis du ikke forkæler dig selv med nachos eller is i første omgang.

6. Du kan blive syg - eller komme til skade.

Lav-carb og fedtfattig kost kan være mentalt drænende og have en negativ indvirkning på hjertesundheden, siger McDaniel. Plus, siger hun, "At følge en kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, som begge gør dig mere modtagelig for skader." Undersøgelser har vist, at ikke at indtage en tilstrækkelig mængde sunde fedtstoffer kan øge dine chancer for overforbrugsskader (såsom stressbrud og senebetændelse), og det tillader ikke din krop at beskytte sig selv for at forblive sund. Hvis du desuden forbinder en fedtfattig kost med intens træning, kan det sænke din immunitet yderligere.

Regelmæssige svedssessioner er naturligvis nøglen til at holde sig i form og opretholde dit generelle helbred. Men McDaniel siger: "Husk, at motion opretholder vægttab - men en sund kost er det, der driver det."


6 grunde til, at du ikke kan udøve en dårlig kost

Jo, du kunne spise, hvad du ville i gymnasiet og forblive tynd som en skinne. Men desværre er du ikke 17 længere, og selvom du træner døgnet rundt, kan du ikke forvandle din krop, hvis du konstant giver efter for trang, fedtfattig mad og søde godbidder. Sandheden er, at der laves flade abs i køkkenet, og ingen mængde cardio og crunches kan forme en slank fysik, hvis du opretholder en usund kost.

"Forbrug overskydende kalorier, og du skal modvægt dem," siger Sara Haas, R.D.N., talsmand for Academy of Nutrition and Dietetics. "Og det er svært at få nok motion til at fortryde de kalorier, du får i en dobbelt cheeseburger med pommes frites og en milkshake."

Læs videre af grunde til, at tilpasning af din ernæringsplan til din træningsrutine hjælper dig med at få den krop, du ønsker.

Hvorfor kan du ikke træne en dårlig kost

1. Du er ikke en professionel atlet.

Hvis du begrunder hyppige stegte kylling- eller pastamiddage med svinghjulsklassen eller CrossFit WOD på dit skema den følgende morgen, vil du måske genberegne, hvor mange kalorier du rent faktisk forbrænder i forhold til dem, du indtager. “Størstedelen af mennesker er ikke seriøse atleter, hvilket betyder, at de ikke kræver den samme type og mængde brændstof som profferne, ”siger Haas. “At spise et kalorieholdigt måltid med et højt kulhydratindhold eller en snack er fornuftig for en konkurrencedygtig cyklist, der er ved at udholde et 100 kilometer langt løb, men det giver ikke mening for nogen, der er ved at tage en to kilometer lang løbetur rundt om blokken . ”

Vælg i stedet en sundere form for kylling, såsom grillet eller pocheret, og gem spaghettien til et måltid efter løbet. Ja, det er OK at snyde hist og her, men prøv ikke at gøre det til en ugentlig eller endda to-ugentlig ting. Og gider ikke retfærdiggøre det med en intens svedssession, du måske har haft tidligere - det kaldes en snydemad af en grund.

En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi.

2. Du vil ikke være i stand til at ramme din top, hvis du overdriver det med de forkerte fødevarer.

For effektivt at ændre din fysik og forblive tonet kræver intens træning. Du har ikke den fysiske udholdenhed til at presse hårde træninger igennem, hvis din kost ikke er til at snuse. Ja, det betyder desværre, at selvom Reese's Pieces og sodavand kan give dig et sukkerhøjt, som du fejler som energi, vil de ikke brænde dig til PR på bænken eller rundt om banen. Hvis du indtager fedtfattig mad om aftenen, kan det forstyrre din søvn ifølge brasilianske forskere-hvilket vil gøre dig for træt til at gå helt i træning.

Du skal bruge en kombination af kulhydrater og protein for at komme sig efter en træning samt tilstrækkelige kulhydrater på forhånd også. "De er den foretrukne energi til motionisternes muskler og sind," siger Jennifer McDaniel, R.D.N., grundlægger af McDaniel Nutrition Therapy i St. Louis og talsmand for Academy of Nutrition and Dietetics.

Pas på for at indtage for meget fedt, der ofte også oversættes til en overflod af kalorier, som hurtigt pakker sig som ekstra kilo. En anden kostgruppe, du skal undgå, når du træner ekstremt store mængder kulhydrater eller fibre. "Disse kan forårsage irriterende fordøjelsesproblemer og forhindre dig i at fungere godt," siger McDaniel. Generelt sigter du mod at få omkring 30 procent af din kost fra protein, 40 procent fra kulhydrater og 30 procent fra fedt.


3. Du har ikke energi til at dyrke motion, hvis du ikke spiser nok.

Husk, at en diæt, du måske synes er sund-en, der er super-lav i kulhydrater eller kalorier-er lige så skadelig for din træningsplan som en, der indeholder et højt fedtindhold. En meget restriktiv spiseplan, parret med hård træning, kan få dig til at læne dig op af muskelmasse for energi, siger McDaniel. Da hun ikke får nok fedt (fedtopløselige vitaminer, som vitamin A og D, og ​​essentielle fedtsyrer, især omega-3), tilføjer hun, ”efterlader dig ude af stand til at producere energi og vokse muskler, fordi det sænker dit hormonniveau som insulin og testosteron-som er vigtige for at opbygge lean-body mass. ”

Derudover kan opretholdelse af en meget restriktiv diæt i en længere periode føre til en reduktion i muskelvæv og kan reducere dine skeletmuskler (dem, der er nødvendige for at løfte, gå og andre former for træning) for at fungere godt, fandt en undersøgelse offentliggjort i tidsskriftet Fremskridt inden for ernæring.

En kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, hvilket både gør dig mere modtagelig for skader. ”

4. Det vil du ikke vil have at dyrke motion.

Usunde valg af mad - uanset om du spiser for meget fedt, for mange kalorier eller ikke nok af det ene eller andet - kan få dig til at føle dig langsom og mindre drevet til at dyrke motion. "Kost og motion er en feedback -loop," siger McDaniel. "Når du spiser godt, er du motiveret til at bevæge dig, og når du bevæger dig, er du mere motiveret til at spise bedre." Overvej f.eks. En kulhydratfattig, fedtholdig kost, det kan ikke kun svække træningstilpasninger og hindre præstationer, tilføjer McDaniel, men kan også føre til et "hangry" humør. Oversættelse: Det er mindre sandsynligt, at du vil komme til gymnastiksalen.

5. Du vil ikke være i stand til at tone dine målområder.

Har du svært ved at forme en bedre numse eller vaskebræt i maven? Når du indtager overskydende kalorier og ikke kan brænde dem alle udelukkende fra din træning, går de direkte til disse problemzoner. "Det afhænger af din specifikke kropstype," siger Haas, "men generelt har kvinder en tendens til at tage på i hofter og lår, mens mænd pakker det rundt omkring i midten." Så selvom du har fået muskler i disse områder, vil det være dækket af et lag fedt. Og abs øvelser alene er ikke nok til at reducere din kropsfedtprocent eller mavefedt, ifølge en undersøgelse offentliggjort i Journal of Strength and Conditioning Research.

At holde din kost i skak vil hjælpe, for at blive virkelig tonet skal du opbygge muskler og forbrænde flere kalorier, end du indtager på samme tid. Det er lettere at gøre det, hvis du ikke forkæler dig selv med nachos eller is i første omgang.

6. Du kan blive syg - eller komme til skade.

Lav-carb og fedtfattig kost kan være mentalt drænende og have en negativ indvirkning på hjertesundheden, siger McDaniel. Plus, siger hun, "At følge en kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, som begge gør dig mere modtagelig for skader." Undersøgelser har vist, at ikke at indtage en tilstrækkelig mængde sunde fedtstoffer kan øge dine chancer for overforbrugsskader (såsom stressbrud og senebetændelse), og det tillader ikke din krop at beskytte sig selv for at forblive sund. Hvis du desuden forbinder en fedtfattig kost med intens træning, kan det sænke din immunitet yderligere.

Regelmæssige svedssessioner er naturligvis nøglen til at holde sig i form og opretholde dit generelle helbred. Men McDaniel siger: "Husk, at motion opretholder vægttab - men en sund kost er det, der driver det."


6 grunde til, at du ikke kan udøve en dårlig kost

Jo, du kunne spise, hvad du ville i gymnasiet og forblive tynd som en skinne. Men desværre er du ikke 17 længere, og selvom du træner døgnet rundt, kan du ikke forvandle din krop, hvis du konstant giver efter for trang, fedtfattig mad og søde godbidder. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

“A chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.”

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “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 instance, a low-carb, high-fat diet it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle og burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”


6 Reasons Why You Can’t Out-Exercise a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to 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 sculpt a sleek physique if you maintain an unhealthy diet.

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

“A chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.”

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “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 instance, a low-carb, high-fat diet it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle og burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”


6 Reasons Why You Can’t Out-Exercise a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to 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 sculpt a sleek physique if you maintain an unhealthy diet.

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

“A chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.”

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “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 instance, a low-carb, high-fat diet it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle og burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”


6 Reasons Why You Can’t Out-Exercise a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to 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 sculpt a sleek physique if you maintain an unhealthy diet.

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

“A chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.”

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “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 instance, a low-carb, high-fat diet it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle og burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”


6 Reasons Why You Can’t Out-Exercise a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to 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 sculpt a sleek physique if you maintain an unhealthy diet.

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

“A chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.”

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “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 instance, a low-carb, high-fat diet it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle og burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”


6 Reasons Why You Can’t Out-Exercise a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to 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 sculpt a sleek physique if you maintain an unhealthy diet.

“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”

Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.

Why You Can’t Out-Train a Bad Diet

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

“A chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.”

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “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 instance, a low-carb, high-fat diet it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. "Det afhænger af din specifikke kropstype," siger Haas, "men generelt har kvinder en tendens til at tage på i hofter og lår, mens mænd pakker det rundt omkring i midten." Så selvom du har fået muskler i disse områder, vil det være dækket af et lag fedt. Og abs øvelser alene er ikke nok til at reducere din kropsfedtprocent eller mavefedt, ifølge en undersøgelse offentliggjort i Journal of Strength and Conditioning Research.

At holde din kost i skak vil hjælpe, for at blive virkelig tonet skal du opbygge muskler og forbrænde flere kalorier, end du indtager på samme tid. Det er lettere at gøre det, hvis du ikke forkæler dig selv med nachos eller is i første omgang.

6. Du kan blive syg - eller komme til skade.

Lav-carb og fedtfattig kost kan være mentalt drænende og have en negativ indvirkning på hjertesundheden, siger McDaniel. Plus, siger hun, "At følge en kronisk lav-carb diæt kan føre til mangler i mikronæringsstoffer og øget betændelse i hele kroppen, som begge gør dig mere modtagelig for skader." Undersøgelser har vist, at ikke at indtage en tilstrækkelig mængde sunde fedtstoffer kan øge dine chancer for overforbrugsskader (såsom stressbrud og senebetændelse), og det tillader ikke din krop at beskytte sig selv for at forblive sund. Hvis du desuden forbinder en fedtfattig kost med intens træning, kan det sænke din immunitet yderligere.

Regelmæssige svedssessioner er naturligvis nøglen til at holde sig i form og opretholde dit generelle helbred. Men McDaniel siger: "Husk, at motion opretholder vægttab - men en sund kost er det, der driver det."


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