The Rancan Sisters Article:

If You Exercise You can Eat What You Want - Right??

By: The Rancan Sisters

One of the most common misconceptions is that just an exercise program will burn calories and lead to weight loss - not true!

Are you just maintaining your weight?
In order to maintain or lose weight you need to look at your exercise to food intake ratio. Losing weight always involves decreasing the amount of calories you're eating in addition to an exercise program. Otherwise you'll find you're on a body weight maintenance program, rather than a weight loss program!

Becoming aware of how much exercise is needed to burn your food intake can be a real eye opener. Almost everyone eats more than required! Even people who exercise for an hour every day spend most of their time sedentary using up little of the energy injected.

Daily calorie requirement depends on your age, sex and activity level. You can use an online calorie calculator eg. www.mayoclinic.com search calorie calculator.

Don't just maintain weight - lose it!

• Increase your activity over an above your daily workout. Buy a pedometer and do ten thousand steps EVERY day (even on weekends!)
• Switch your meals to consume more calories throughout the day and less in the evening
• Choose ONE day a week only to eat 'naughty food'
• If you've had a eating blowout, add more high intensity exercise which burns more calories - one hour of running burns 450-500 calories, walking for an hour burns 300 - 350 calories

Did you know?
Your body has an inbuilt mechanism to keep it at a constant weight. When you reduce calorie intake you will become ravenous as your body attempts to refuel lost calories. It takes the body about 2-3 days to adjust - the results are worth it so stay strong!

Do you really know what you're eating?

• One muffin = 500 calories = 60 minutes of high intensity exercise running
• Steak = 380 calories = 45 minutes of high intensity exercise Interval Training Class which includes weights and cardio
• A glass of champagne = 120 calories = 30minutes of high intensity exercise stationary exercise bike
• A handful of almonds or unsalted nuts = 25 calories = 40 minutes of medium intensity exercise Pilates Mat Class
• An apple = 60 calories = 15 minutes of high intensity exercise Elliptical Trainer

The Rancan Sisters of 'Good Morning Australia' fame are back with a fresh approach to keeping fit! Australia's most famous fitness family from the 1980s and 1990s have re-emerged from stints in LA and are now offering the most up-to-date knowledge on the new holistic direction in fitness.
www.rancansistersfitness.com.au

Adele and Lisa Rancan have shared some great tips, information and ideas on fitness, exercise, weight management, healthy eating and more with Mum Zone readers!

Back to The Rancan Sisters Articles