There is a saying that you might know, “you can’t out train a bad diet.” For the most part, this is entirely true. But enjoying a big meal for a big event is something that you SHOULD enjoy as well. I typically try to inspire my clients to stick to their goals and have extreme dedication, but trying to be absolutely perfect with your diet at all times is setting yourself up for failure.
Did you have a little extra on a Saturday night? It was Pizza for me. How about you? Perhaps you enjoyed your chicken wings, pizza and chips. How do you burn it off today?
Should you head to the gym and do a long high intensity workout trying to burn it all off in one day? Of course not. Don’t change your routine drastically to try to “out train” a bad day of eating. But, you can make up for that calorie binge throughout the week ahead.
How many calories can you burn in one high intensity workout? The average person will burn 300-400 or so in 30-45 minutes (a bit more if you go for a full 60). That is likely nowhere near the amount of calories you ate yesterday. That is OK, follow your same plan with a few adjustments throughout the week.
1. Decrease your calories by about 30% over the course of the week. I highly recommend a calorie tracker like My Fitness Pal.
2. Bump your cardio up 5 minutes per day each cardio session. I even created a little 5-minute cardio interval video for you to check out too.
It is pretty simple. While you CAN’T out train a bad diet every day, you can make up for a slip here and there or a “cheat” day. What else do you do to make up for a binge day or meal?