Clean vs Dirty.
Over the years you have probably seen the charts showing the statistics for how hard you would have to work to “burn off” the calories of all different kinds of candy or chocolates that you might consume. For instance, you consume a miniature Twix bar and therefore, have to run, jump rope, or swim for a considerable amount of time to get rid of what you have just eaten….
As a fitness enthusiast, I have always had a major issue with these charts because they are misleading and reinforce incorrect viewpoints of “Clean foods” versus “Dirty foods.” They leave people with the assumption that an individual should never eat a treat, a cookie, or a piece of chocolate by insinuating, “Is that ten seconds of consumption of a Twix bar really worth having to run for 10 minutes?”
Therefore, I created my own chart using “CLEAN FOODS” in this instance. I had a cup of oats (80g); 2tbs of peanut butter (32g) and a protein shake for breakfast, a total of 785 calories. According to this chart posted on said social media site, I need to do:
8 min run = 88 calories
9 min swim = 105 calories
7 min bike = 80 calories
4 min jump rope = 40 calories
9 min elliptical = 73 calories
14 min of yoga = 100 calories
13 min of weight lifting = 75 calories
14 min walk = 64 calories
This is a total of 625 calories burned off in 1hr and 18 minutes of activity. However, this still leaves 133 calories that I did not burn off. Now what do I do? Am I going to gain fat? I mean, this is my first meal, and I haven’t even finished eating for the day!
These charts from the fitness community are misleading. It creates an incorrect perception that calories are bad and that “CLEAN FOODS” contain less calories, therefore allowing an individual to be lean, only if he/she eats “clean.”
These charts should not exist. The charts encourage food avoidance due to an incomplete/inaccurate portrayal. All people should eat mostly whole foods to ensure that the body is getting the proper amount of macronutrients (protein, fat, carbohydrates & fiber) as well as micronutrients (vitamins & minerals). This will lead to feeling satiated longer, and to less energy spikes and drops throughout the day. However, having these treats does not ruin your nutrition nor increase body fat just by consumption.
The point of the chart should be to show that these “DIRTY FOODS” contain empty calories that lack any real contribution to your nutrition, but that these treats can still be consumed in moderation, with no damage to your health or hindrance to a person’s fitness goals.
People forget it is not just physical activity during the day that burns calories. We burn calories when we are sitting in a chair, when we are sleeping, or even when we drink cold water because our bodies have to warm it up. Each person has a certain amount of calories per day they can consume to maintain their body weight, drop weight, or gain weight (and this also can be trained and manipulated to a point).
How do you perceive food? Are there certain foods that you absolutely will not touch? Is your relationship with food healthy?
As much as I am a fitness enthusiast, I am just as much into creating and having a healthy relationship with food. Understanding food, how your body responds to different macronutrients and not feeling guilty or badly if you allow yourself a treat is just as significant as how hard you train.
Greg Robinson is 33 years old and a natural pro bodybuilder. This year he has placed first in his Men’s Open Bodybuilding Class at the OCB Battle for the Belt in Burlington, NJ and took 2nd in his pro debut on Sept 27th, 2014 at the ANBF Jersey Shore Natural VIII. He currently is the bodybuilding representative for the American Natural Bodybuilding Federation and maintains a full time job as an Index Manager
You can find Greg Robinson on his Facebook, Twitter, and Instagram page. He also has aYouTube channel where you can find exciting and informative videos about natural bodybuilding.
