# You can’t outrun a bad diet.

This is something that bothers me, simply I see so many people wasting so much of their time on lengthy walks, jogs and gym sessions… while they simultaneously maintain a bad diet.

Allow me to highlight something here:

• A regular slice of bread can be around 80-100 calories.
• In an average gym session, a person will probably burn in between 180 and 300 calories.

This means that a productive gym workout will burn the equivalent of 2-3 slices of bread.

See what I’m trying to say here?

Let’s take a look at another example of how somebody can shoot themselves in the foot:

Dean starts to jog in the mornings in an effort to lose some weight. His run lasts for about 30-45 minutes and he burns somewhere in between 150-200 calories. However – because his run has made him extremely thirsty, he decides to drink a 590ml bottle of Coca Cola as soon as he gets home. He continues this routine every morning for two months.

How much calories is he losing?

NONE. In fact, he would have been better off sitting at home on the couch, simply because that 590ml bottle of Coca Cola contains 240 calories. He burned 200 calories just so he could add a further 240 calories.

See how little exercise can matter in the grand scheme of things? Our bodies are actually highly efficient in the sense that it takes a lot of exercise and physical activity to burn away what we eat.

I mean – I’ve even heard of people getting cravings for a pizza after their workout session. They think that they can get away with eating a 12 inch pizza because they ran for an hour on the treadmill. “I’ve earned it”, you’ll hear them say.

How much calories can be found in a typical 12 inch pizza?

1000 PLUS.

Yep, that’s right. 1000 calories. That is the equivalent of 3-4 days of gym workouts. How the hell are you going to outrun a diet like that?

So please; don’t fool yourself into thinking that you can lose weight if your diet is bad. You are only wasting your own time.

Weight loss is actually pretty simple. Calculate how many calories your body burns in a day and then consume less. i.e. Run a deficit. It is simple math, and all it requires is that you pay attention to how many calories you are consuming. That soda drink? Maybe you could swap it for a bottle of water. BAM, you’ve just given avoided adding 140 calories to your daily intake. Do you take two teaspoons of sugar in your daily cup of tea? Learn to live without the sugar and you will have saved roughly 40 calories (you will have saved even more if you’re the type of person that drinks multiple cups of tea in a day).

It is pure mathematics. For example, if you are a female, then you’ll probably burn somewhere in between 1800-2000 calories in a day (find this out for yourself, as your gender, height and current weight will determine this). That means that if you consume only 1500 calories in a day, you will have run a deficit of 300 calories. When you do this, your body goes “Oh look, we need more energy. Well, we better go and take some from the fat reserves that we have saved up.”

It is literally as simple as that.