Hello and welcome to Richie’s Rules. I’m going to talk to you about health, diet and fitness, but first we need to get one thing straight and it's Richie's Rule Number 1 – ladies, you can’t out-train a bad diet.

1. THE 80:20 RULE FOR WEIGHT
LOSS
By: Richie Garard

2. Rule # 1
You can’t out-train a bad diet

3. Honesty is the best policy
Consistent unhealthy choices in our diet with too many cake
and glasses of wine on the weekend is not going to be
cancelled out or negated by exercise
Yes, exercise is necessary because through it, you are going
to make major changes to your minds

4. Benefits of Exercise
Exercise makes you
Happier
Sleep better
Gives you more energy
through the day
Promotes strong bones
Promotes strong muscles
Help you live longer
Help prevent cancer

5. What you Put in your Mouth
The 80% applies to what you eat, so for most people,
80% of their current body weight is due to what they
are putting in their mouths. Pretty significant, don't
you reckon?

6. Exercise...
often creates favourable feelings in your brain, which makes
you feel more likely to want to eat healthily. Once you know
that your one hour's hard exercise session will be cancelled
out by two slices of pizza (say), then you can say to yourself,
“Hey, I worked hard on that session, I sweated a lot and I could tell
that my muscles feel the benefits so I want to keep that going with
eating the foods that help and not hinder my body”.

7. Calorie Count for Exercises
Based on a 63kg woman (if you weigh less than, then you
need to adjust the figure down, and if you weigh more,
you adjust upward):
Calorie burned for every 30 minutess of exercise:
High-impact training/bootcamp – 400 calories
Spinning (vigorous) – 360 calories
Swimming – 190 calories
Surfing – 95 calories

8. At best...
You can eat a slice of pizza for your half-hour's spinning
class, but if you want to lose weight, you need to be using
up more calories than you are taking in so exercise helps to
create that calorie deficit.

9. Call to Action
Challenge yourself: Make some small tweak to your diet; swap a
biscuit for a piece of fruit, stop adding sugar to your coffee or add
in some lean protein in the form of fish, skinless poultry, eggs or
tofu. If you can keep that change up for a week, you're on the way
to making it permanent.

10. About the Author
Richie founded She Fitness five years ago after going through
his own weight loss journey of losing 22kgs. He took
control of his life and decided to quit his corporate job and
help other people change their lives as a personal trainer.
As one of Australia’s leading Women’s Health and Fitness
experts and Personal Trainers, Richie has helped hundreds
of women change their lives, lose weight and dramatically
improve their fitness and lifestyle through She Fitness
bootcamps and personal training.
Richie is also a Health and Lifestyle blogger for Yahoo 7 and
have been featured in Body & Soul, The Daily Telegraph,
Nine MSN, Prevention Magazine, Smart Health Magazine,
Personal Trainer Today and Lifestyle You.

11. Visit us at
http://www.shefitness.com.au/
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