The Truth: "Can I Outwork a Bad Diet?"

BLOG TITLE: The Truth: “Can I Outwork a Bad Diet?”


Here’s a question we get a lot:

“If I work really hard in the gym all the time, can I eat and drink whatever I want?”

The answer—sadly—is no.

It’s impossible to cancel out the effects of poor nutrition—even with a perfect training plan.

Here’s why.


SUBHEAD: Numbers and Nutrients

Check out some simple math:

  • A common fast-food burger might have 550 calories.
  • You can burn about 100 calories with 10 minutes of cycling at medium intensity, so it would take approximately 55 minutes to work off the burger.

While it’s true that humans burn calories at rest—this is your “basal metabolic rate”—we’ll ignore that here. Because we’re talking about outworking a poor diet, let’s assume we’re dealing with “extra calories,” not the calories required to perform essential daily functions.

If your nutrition isn’t ideal, it’s very easy to take in excess calories. For example, few people overeat leafy salad topped with grilled chicken breast. But modern “bliss point” foods are packed with sugar, salt and fat in a combo that’s irresistibly tasty. You know the stuff, and you know it can be hard to limit intake.

Let’s add fries and a soda to the burger I mentioned earlier: Now we’re at about 1,320 calories. If you train hard for two hours, you’ll burn about 1,200 calories—still not enough. And what if you have some cookies as a snack later, and then a few beers at the end of the night?

You can see how it spirals. It would take many hours of intense effort in the gym and a huge amount of willpower to burn off all the excess calories. 

Math should make it obvious that you just can’t outwork a bad diet.

But there’s more. 

A poor diet usually contains too much of something and not enough of something else—like too much sugar and not enough fiber. Or too much fat but not enough protein. Similarly, processed foods supply tons of sodium but lack many important vitamins and minerals.

These imbalances and excesses can cause significant health issues.

Yes, a solid fitness regime will keep you healthier than you would be if you didn’t work out at all, but you can’t run away from a hangover or bench-press until you’ve acquired enough antioxidants and vitamin C. 

You also can’t use high-intensity interval training to make all the sugar you ate disappear or magically repair a liver that’s processing way too much booze every day.

And so on. 

Let me say it again: You just can’t outwork a bad diet.


SUBHEAD: What Should You Do?

I don’t want to suggest that you can’t ever enjoy great food and drink. 

The best plan is a balanced approach with moderation built in. 

Here’s an example:

  • Work out regularly but realize it’s only half the battle.
  • About 80% of the time, eat lean protein, fruits and vegetables.
  • Stay away from alcohol, processed foods, and foods and beverages with added sugar.
  • About 20% of the time, enjoy a favorite meal without worry.

With this plan, your work in the gym is amplified by work in the kitchen, and you’re taking in healthy foods most of the time. 

Because you have a solid base, you can enjoy a pizza night or a burger and fries occasionally without negative consequences. About 80% of the time, your routine is excellent, which more than balances the 20% where you enjoy yourself. 

This “80-20 plan” is just a starting point, of course. It’s a very general approach that can be adjusted by a coach to ensure you hit your health and fitness goals. 

Here’s great news: If you work with a coach to create a solid workout and nutrition plan, you’ll make swift progress toward your goals without feeling like you must give up foods you enjoy. You also won’t have to spend hours suffering in the gym. 

It’s all about planning and balance.

We can’t help you outwork poor nutrition, but we can help you create a food and fitness plan that works for your goals and lifestyle. 


To talk with an experienced coach about healthy habits and fitness, book a free consultation here today [LINK]!