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Physical activity in our weight loss and fitness culture is very much misinterpreted. We see professional fitness models working out three times a day and assume it is the way to go. This mentality leads to more failures in weight loss than successes. Many dieters have fallen victim to this misinformation. The so-called "secret" is that physical activity makes up just a small fraction of weight loss. Although it can be bigger if one chooses so. The problem is that most of us tend to compensate for our poor nutrition by exercising more. This just doesn't work. Let's look at an example. Let's say you eat ideally overall, but every day you snack just a little, because those small amounts won't affect your energy balance much. Or you think so.

. Chocolate, 50 grams = 330 kcal

. Donut = 350 kcal

. Cappuccino = 200-300 kcal

. Potato chips 50 grams = 280 kcal

. Just a quick sandwich = 200-300 kcal

You get the point - you get those hidden calories from what seems like nothing. It is very common for one to get 500-1000 "extra" calories a day unnoticed. And then you wonder why your weight doesn't drop, even though you eat correctly. Then you determine that it is the lack of exercise and start to move more and more. For you to undo the 500 extra calories per day, you have to do any of the following:

. Jog for 45 minutes.

. Bicycle for 60 minutes.

. Spend 2 hours in the gym.

. Or walk for 2 hours.

So, you see the problem - those extra calories are easy to gain, but it is a lot of work to get rid of them. One can never outrun a bad diet. It must always be the other way around - you eat to compensate for physical activity. It is like this for fitness models, professional athletes, and you to transform your metabolism and body successfully. That's one of the reasons the nutrition chapters came before physical activity. But why couldn't you just exercise all your fat away, you might ask? Because your body can't handle this unless you're an athlete or in a very good shape. People start their lifestyle transformations with great enthusiasm and go from 0 to 100 in one day. This leads them to overwork their bodies that are in bad shape to begin with. This causes physical and then mental burnout quite quickly, and many people give up at this point and dump all their beautiful plans for healthy transformation. The other common problem with physical activity is that, subconsciously, we a

 llow ourselves to eat more when we work out. This has been shown in many studies and comes naturally. We quickly eat back all of the burned calories and more because "we deserve it."

The other way to see the futility in this is to compare the calories burned by category. Let's say a person burns through 2500 kcal every day. For the average person, 2000 kcal of this is resting metabolic rate, and only 500 kcal of physical activity. And as for calories one consumes, come 100% from food. That's why it is much smarter to prioritize nutrition and metabolic rate in this equation.

All that being said, physical activity CAN be a powerful tool in activating your metabolism. For this purpose, we have divided physical activity into four different areas, because of their effect on metabolism and practical applicability. Those are:

. Everyday activities

. Aerobic, Strength, and High intensity

We will go over all of these, and you'll learn how you can use those to get the best results.

Remember this one thing - you can't out-train a lousy diet. Physical activity is a bonus, not a solution.

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