Don’t Eat The Crime If You Can’t Workout The Time – THINK BEFORE YOU EAT

Exercise

Posted on October 02, 2013 by Jenny Cromack

 Public health officials argue that providing calorie counts on food packages and restaurant menus can help curb calorie consumption, but studies have failed to prove that calorie counts alone are effective.  The biggest issue with calorie counting is that people think it is okay to make up their total calorie count with unhealthy foods and wonder why they are not reaching their fitness goals! There are still a lot of people who train ridiculously hard in the gym and wonder why they too are not reaching those goals. Yes, they are working hard but are they managing to burn all those calories they have consumed?
The idea for this blog came from the fact that whilst teaching classes at the motive8 fitness studio at Saxton I love to challenge the participants with Burpees. So much so, they bought me a t shirt referring to me as a Burpee Monster (I am quite proud of this title)! It makes me laugh that it doesn’t matter whether I’m teaching an Exercise Class or Personal Training Session, whether I’m with beginners or physically fit people, if I mention the dreaded B word I get huffs, eye rolling, nervous laughs and on the rare occurrence (dependent on how far through the session) curse words!! The reason for this is because they are hard! It was great to see on Facebook the shock and horror at the realization of actually how many Burpees it would take to write off the consumption of an ‘innocent treat’.

Personally, I think all naughty treats should come with a fitness forfeit. So anyone wanting a slice of cheese cake would have to agree to complete the assigned physical activity to ensure that it was worked off. I would hope that if they knew it contained a possible 1000 calories it would be avoided but from my experience people would still eat this thinking “I’ll work it off in the gym tomorrow”, however if they knew they would have to complete around 1050 Burpees….would they reconsider that treat? And don’t forget it’s not just about how many calories are in a food….what about all that fat and sugar surging around your body!

I am aware that Burpee equivalents on food labels isn’t going to be the next new health advertisement (but what a great idea that would be!) so I thought I would reach out to the Motive8 community to highlight to you all how much exercise is really needed to burn off those naughty treats.

The most common use of exercise for food equivalent is the calculation that in order to burn off 100 calories you have to run a mile, so next time you are tempted to eat a chocolate bar or pack of crisps think how far you would have to run!  Imagine if someone said you can have a packet of salt and vinegar crisps but you have to run to earn it would you?

So back to the dreaded Burpees here are just some of the treats that tempt people on a daily basis and the Burpee equivalents needed to burn them off.

 

Food Kcal No. burpees for a 130lb individual No. burpees for a 180lb individual  
1 scoop of Ben Jerry’s Cookie Dough ice cream 270 283 189  
1  Cadbury’s Crème Egg 59 62 41    
1 Plain Bagel 320 335 223  
Large French Fries 500 524 349  

(Spartanrace.com)

Below are more common treats and their workout equivalents.

Food Kcal Exercise
Glazed Donut 242 83 mins of abdominal crunches
Cheese Burger and Fries 691 7 miles of running!
Milkshake 780 72 mins skipping
2 slices of pepperoni pizza 159 159 mins stair climbing
Chicken Burrito 1, 175 12 miles of running!
16 ounce frappuccino 500 170 minutes of Pilates
Can of coke 100 54 minutes of lunges

 

Drinking another  secret calorie culprit

If you are on top of your training and diet however still consume your regular alcoholic beverage you need to be aware of the consequences of this. Below are a list of popular drinks and their calorie content

Even by using the 100kcal equals 1 mile rule that is a lot of running especially if you have more than just one. So be mindful of the fact that a couple of glasses of wine and a cheeky bit of cake on a Saturday night whilst watching X factor could be what’s holding you back.

Beverage

Calories per serving
Bacardi and diet coke 275ml serving= 52 calories
Bailey’s Irish cream 1 glass 37ml= 130 calories
Becks Lager 1 pint= 240 calories
Brandy 1 shot 35ml= 72 calories
Carling Lager 1 pint= 189 calories
Carlsberg Export Lager 1 can 440ml= 189 calories
Champagne 1 glass 120ml= 89 calories
Dry Sherry 1 glass 50ml= 58 calories
Fosters Lager 1 Pint 568ml= 227 calories
Gin 1 shot 35ml= 72 calories
Guinness 1 pint 568ml= 210 calories
Jack Daniels 1 shot 35ml= 78 calories
Magners Cider ½ pint= 105 calories
Medium White wine 1 glass 125ml= 93 calories
Rose wine 1 glass 125ml= 85 calories
Scotch whisky 1 shot 35ml= 78 calories
Sparkling white wine 1 glass 120ml= 87 calories
Strongbow dry cider 1 bottle 375ml= 161 calories
Sweet white wine 1 glass 120ml= 110 calories
Vodka 1 shot 35ml= 72 calories
Whisky 1 shot 35ml= 72 calories
Red Wine

 

1 glass 125ml= 85 calories

 

 

Although I can’t list every snack, food or drink going I hope this may be an eye opener to how much work needs to be put in to ensure that those treats don’t affect your results. I realise I can’t go and stand in the supermarket with a mega phone (not like I would need one just think it would look good) making people do burpees in order for them to put a pack of biscuits in their bag but hopefully this will get you thinking about all that EXTRA exercise you would need to do in ADDITION to your already busy training programme. You should be currently working hard enough to achieve your fitness goal never mind the additional exercise to make up for the cookie.

DON’T EAT THE CRIME IF YOU CANT WOROUT THE TIME.

LH
 

 

 
 
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