You Can't Out-Train a Poor Diet

Maintaining, gaining or losing weight comes down to energy balance—the number of calories you burn compared with the number of calories you eat and drink.

An average adult burns approximately 500 calories during a martial arts class, depending on their size, age, fitness level, and how intensely they train.

You could train hard for an hour then eat a burger, fries, and a soft drink, being around 1,250 calories—more than double what you burned in class, resulting in stored calories.

Many common foods contain as many—or even more—calories than you burn in an entire class. Here are the approximate number of calories in one serve of common foods:

• Glass fruit juice, or Can of soda, or Gatorade: 150

• Coffee with sugar and milk: 350

• Glass of beer or wine (375mL): 180

• Ham or chicken sandwich with butter and mayo: 500+

• Hamburger: 700

• Hamburger with medium fries: 1,100

• Small packet of potato chips (50g): 280

• Chocolate bar: 300

• Two scoops of Ice cream, or Ice cream on a stick: 350

• Bowl of cooked pasta 450 (with creamy sauce 1200)

• Bowl of cooked rice: 300

• Bowl of breakfast cereal with milk: 400

• Bowl of vegetables or salad: 100 (with dressing 200)

• 1 fruit: 100

• 1 serve of white fish or chicken breast (150g): 200-250

  
  

Train hard. Eat smart. Stay consistent. If you do those three things, the results will come.

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