What the video really shows how quickly liquid calories add up - remove the milkshake, orange juice and fizzy pop + swap it for water and Ben would have been close to being balanced
Yep sure do I know sugar free drinks ain't good for me but it's all I drink and black coffee with no sugar. And of course water. Just so I don't have those calories creep up
Days when I go for long rides my calorie burn is around 5,000. That’s a lot of chicken, broccoli, and rice. Eating a bit of trash is almost a requirement to get my calories in.
No way was Mary’s salad 200cal….there was more than 200cal of cashew nuts there 😂 just shows how estimation can get tricky too…when you track for a long time you get a scope of things by sight
Our (my wife and I) diets are massively different from 5 years ago when we started working with a PT who's approach to making healthy choices in small incremental steps really resonated with us. Now we still have 'treats' but we've got better at making healthier choices. We still have our weekly takeout curry but the rest of the week is built around balance and supporting running and strength training. It's great to be reminded how exercise isn't the main ingredient of managing weight or begin healthy - what you eat is.
Wasn’t sure where this was going at the start, but really enjoyed it overall. So many good points made. It is amazing how much easier it is to add calories through food than it is to lose them through exercise. It is also quite difficult to make the right choices, especially when eating out, even more so in a big group if everyone else is choosing the unhealthy option. You just have to make the right choices for yourself.
Thank you Ben and Mary, for putting out the marathon training plan. It helped me and my friend having more structure to our training!!! We both finished our first Marathon, once seem unthinkable now achieved!!! Much appreciated guys!!!
Great video and important message. When i realised that a Starbucks muffin (consumed in 30 secs) was over 500 cals and equal to an hour in the gym or a weekday run...I really woke up to the fact that what you put in your mouth is just as important as any actual training you do. Sad but true.
I think that it’s important to understand that no one eats exactly to their total daily energy expenditure (TDEE) every day. Even the most intuitive of intuitive eaters or the most dedicated and technology aided calorie counters maintaining their weight will usually eat above or below their TDEE by some amount. The ones who maintain their weight successfully, regardless of method, are the ones who don’t go off into long term surplus or deficit. So, it’s OK if you’re over by 1,000 calories or under by 500 on any given day - the important thing for maintaining is how well you balance yourself over time. It’s also probably worth noting that calories alone aren’t everything. It’s also important to get enough protein, fat, and fibre. Carbs themselves aren’t strictly necessary - protein and fat can also be converted to energy - but you should also get enough carbs to fuel your workouts. Without carbs, workouts tend to be pretty awful.
Great video! As a waaay overweight dude who's a few months in to correcting my diet, I definitely felt that video. How's this for an idea - how about going the other way and experimenting with a 1000 kcal deficit and seeing how it affects training? Not that I'd like to see you guys suffer, but it's something that I (and I'm sure a lot of people trying to lose weight) did. Love your vids and your channel! Keep on inspiring us!
In light of the recent murder of runner Laken Hope Riley out of Georgia, could you put together a future video emphasizing the need for staying safe on the run?
Good video! Its definitely important to eat as clean as possible when you exercise ...run on a regular basis to really feel as good as possible and to maintain the strength and energy needed. Crap food isn't good for anything except for a few seconds of pleasure on the pallet for a few seconds
Interesting complication is -how does heart rate affect calories burned. If you had run slow (zone 2) you would be burning mostly or entirely fat and saving your glycogen. But the experiment was good in that it opens up more to talk about.
Great video , very informative. The odd day with that kind of diet is ok but as you say probably not sustainable most days , if you want to be at your best 👍
Great content! And, no, it’s not just the caloric balance that gets you with a highly processed, crappy diet. It’s that feeling that you just polluted your body instead of fueled it.
The swim calories suggest you were floating for the 20 mins lol. I was always under the understanding that even sitting down with burn 8 to 10 kcals per minute. From past workshops, cardio coaches suggested that the afterburn is 24 hours after this type if training is completed. Twice that for weight bearing afterburn.
Ben/Mary, I was thinking on the same topic. Friday night - ate pasta with tuna with fuels me well. Saturday morning - runs a 10k PB! Rest of Saturday - burrito for lunch, angus burger+chips for dinner with a few biscuits in the evening Sunday - 19 miles steady. My stomach felt the difference! It's true with respect to calories for sure. You could run for an hour, and put those calories back in in less than ten minutes after all. My key point is, if you enjoy being active (e.g. running) then you want to enjoy your activities and I think being able to is motivation enough to have a cleaner diet. 🙂
Interesting video! Good to see the effects of a bad diet vs. a more balanced and healthy one. I am 'cursed' with a pretty high BMR (1850kcal+) and find it difficult to eat a lot. This was great to see the impact of different foods, and just how little an 800m swim burnt! =D
Thank you for the video, it was right in time for me. After losing 21 kilograms through last year when I was preparing for my first marathon, I started to regain that weight, despite all the hard work of preparations for my next race. All because of no food discipline :(
It would have been interesting to see the carb/protein/fat split too. I track my nutrition closely and what I find is that you can generally balance the overall calories from a “bad meal” through portion control on the other meals. But the macro imbalance is nearly impossible to recover from. You end up with too much fat, too little protein and carbs.
You may not be able to outexercise a bad diet but I think if you want to try anyway running is your best bet. In the thick of marathon training I'm probably burning 6-7000 calories a week, maybe 7500 including strength training. That doesn't translate to McDonald's every day but it gives you a lot to work with.
What about the Michael Phelps diet. He definitely ate more calories than burnt plus you have to remember muscles after a workout continuously burn more calories than they would like you mentioned
Anyone that’s training heavy should be eating slightly more calories than they burn to allow the body some extra building blocks to regrow tissue and improve. I’m no Phelps but there are days I hit 4 hours on the bike and need to eat around 6,000 calories to provide myself a 200-300 calorie surplus for the day.
As well as calories, the type of food I eat definitely affects how I run. I can’t run nearly as fast or long if I’ve eaten greasy fried food. Nor if I’ve drunk any alcohol in the last few days.
Ben how are you running in Nimbus 25s in Thailand?? As a BKK resident I can't use them here - that upper in this heat / humidity just leads to monster swelling and blisters
Now I do go to McDonald’s but all I get is the they got an à la la cart item where you can just order like the meat and I ordered the quarter pounders with nothing and they’re actually 100% beef. They’re cooked in and no seed oil and nothing now if you get it with the bun that’s a whole different story. If you look at the ingredients on that bun is pretty horrible. It’s it’s full of seed oil and everything else butIf you just get the plain quarter pounders if you’re kind of hungry, I’m on the road for what I do for a living a lot and I’ll do that Wendy’s and Burger King and they’re all pretty economical and like I said my big deal is if anything is cooked and seed oil and has
I would say, with Mary’s papaya salad, there’s no way that’s 200 cals. The cashews on there alone are 200 calories, never mind the rest. Otherwise, very valid points. It’s a balance; I don’t have a world class diet but I do run 60+ miles a week, so I do find myself in a position where actually I need to eat more than I often do, so I’d argue you’re better in a slight calorie surplus than a deficit
It's interesting that you talked about properly fueling in the beginning, yet Mary ended up under eating. Also, the verbiage used at the end is wrong imo. You called your surplus a "debt", as in something you have to work off. You called Mary's deficit a "credit," as in some sort of reward for food later. That has ED triggering written all over it. I love your guy's content, just be careful with these topics please 👍🏼
Steady cardio is the best way to lose calories. Swimming and strength training won’t burn much calories. I would have done a double run day if I was Ben.
The extreme end of these videos is the 10k challenge. People eat 10k calories in a day and try to burn them off. Lots of people can do the eating part, extremely few can do the exercise part. I remember doing rim2rim2rim in a day in the Grand Canyon but pounded food the whole way, I like to joke I am the only person who can gain weight doing r2r2r.
I do think you may have calculated this wrong by starting with the base amount of calories you need just to stay alive without moving. Wouldn’t you start with calories for a person of your size and gender (ie. recommended amount per day?) this would give a completely different picture. Love your show and realise its not accurate and just for illustration purposes 👍
Sugar is and will always be the problem of modern diet. Just eat what you want but ban all sugary drinks like soda, milkshake, ice-cream and other sweet drink and snacks. Sure you can treat yourself from time to time it's fine. Your deficit that day was pretty much because you overindulged in sugar, it was not the food.
Swimming is absolutely useless for burning calories, it’s also the most boring of the three classic disciplines. I’m not saying don’t do it, it’s just that for the amount of time & effort put in, you get very little in return. 🏃♀️ 🚲 🏊
How come Ben is always the one getting the short stick of these videos while Mary gets all the good? Other video was also like this, Mary got lulu and nice shoes while Ben got second hand.
What the video really shows how quickly liquid calories add up - remove the milkshake, orange juice and fizzy pop + swap it for water and Ben would have been close to being balanced
Yep sure do I know sugar free drinks ain't good for me but it's all I drink and black coffee with no sugar. And of course water. Just so I don't have those calories creep up
Good point.
Days when I go for long rides my calorie burn is around 5,000. That’s a lot of chicken, broccoli, and rice. Eating a bit of trash is almost a requirement to get my calories in.
Ben, I hope you didn't miss Mary's proposition. 9:16 She was trying to help you out! ☮
Yes, that eyebrow raise looked quite unequivocal 🤣
No way was Mary’s salad 200cal….there was more than 200cal of cashew nuts there 😂 just shows how estimation can get tricky too…when you track for a long time you get a scope of things by sight
Our (my wife and I) diets are massively different from 5 years ago when we started working with a PT who's approach to making healthy choices in small incremental steps really resonated with us. Now we still have 'treats' but we've got better at making healthier choices. We still have our weekly takeout curry but the rest of the week is built around balance and supporting running and strength training.
It's great to be reminded how exercise isn't the main ingredient of managing weight or begin healthy - what you eat is.
Very illuminating. Really highlights the importance of eating healthily even if you are doing lots of exercise. Great vid.
Wasn’t sure where this was going at the start, but really enjoyed it overall. So many good points made. It is amazing how much easier it is to add calories through food than it is to lose them through exercise. It is also quite difficult to make the right choices, especially when eating out, even more so in a big group if everyone else is choosing the unhealthy option. You just have to make the right choices for yourself.
Thank you Ben and Mary, for putting out the marathon training plan. It helped me and my friend having more structure to our training!!! We both finished our first Marathon, once seem unthinkable now achieved!!! Much appreciated guys!!!
What a fantastic idea for a video! And executed brilliantly. Well done!
Great video and important message. When i realised that a Starbucks muffin (consumed in 30 secs) was over 500 cals and equal to an hour in the gym or a weekday run...I really woke up to the fact that what you put in your mouth is just as important as any actual training you do. Sad but true.
I think that it’s important to understand that no one eats exactly to their total daily energy expenditure (TDEE) every day. Even the most intuitive of intuitive eaters or the most dedicated and technology aided calorie counters maintaining their weight will usually eat above or below their TDEE by some amount. The ones who maintain their weight successfully, regardless of method, are the ones who don’t go off into long term surplus or deficit. So, it’s OK if you’re over by 1,000 calories or under by 500 on any given day - the important thing for maintaining is how well you balance yourself over time.
It’s also probably worth noting that calories alone aren’t everything. It’s also important to get enough protein, fat, and fibre. Carbs themselves aren’t strictly necessary - protein and fat can also be converted to energy - but you should also get enough carbs to fuel your workouts. Without carbs, workouts tend to be pretty awful.
Great video! As a waaay overweight dude who's a few months in to correcting my diet, I definitely felt that video.
How's this for an idea - how about going the other way and experimenting with a 1000 kcal deficit and seeing how it affects training? Not that I'd like to see you guys suffer, but it's something that I (and I'm sure a lot of people trying to lose weight) did. Love your vids and your channel! Keep on inspiring us!
I did know how difficult it is to burn calories through exercise but this has re-inforced it in my mind! And the need to eat (a bit) healthier.
Kudos on the Metallica shirt Ben 🤘Great video too as always 🙌🏻
I actually found this very interesting!! Thank you for doing this!
What a brilliantly conceived and executed video! Thank you for making it fun and illustrative!
In light of the recent murder of runner Laken Hope Riley out of Georgia, could you put together a future video emphasizing the need for staying safe on the run?
Great reminder! Need to tighten up the screws and clean up my diet. Have fallen off the wagon a bit.
Good video! Its definitely important to eat as clean as possible when you exercise ...run on a regular basis to really feel as good as possible and to maintain the strength and energy needed. Crap food isn't good for anything except for a few seconds of pleasure on the pallet for a few seconds
Wow! Wow! Wow! That was an excellent video! So very helpful for me on many different levels!
🤩🏃♀️!
Thank you!!!!
Interesting complication is -how does heart rate affect calories burned. If you had run slow (zone 2) you would be burning mostly or entirely fat and saving your glycogen. But the experiment was good in that it opens up more to talk about.
Great video , very informative. The odd day with that kind of diet is ok but as you say probably not sustainable most days , if you want to be at your best 👍
Great video! Really shows how much of a difference the things we consume can make.
Great content! And, no, it’s not just the caloric balance that gets you with a highly processed, crappy diet. It’s that feeling that you just polluted your body instead of fueled it.
The swim calories suggest you were floating for the 20 mins lol. I was always under the understanding that even sitting down with burn 8 to 10 kcals per minute. From past workshops, cardio coaches suggested that the afterburn is 24 hours after this type if training is completed. Twice that for weight bearing afterburn.
Ben/Mary, I was thinking on the same topic.
Friday night - ate pasta with tuna with fuels me well.
Saturday morning - runs a 10k PB!
Rest of Saturday - burrito for lunch, angus burger+chips for dinner with a few biscuits in the evening
Sunday - 19 miles steady. My stomach felt the difference! It's true with respect to calories for sure. You could run for an hour, and put those calories back in in less than ten minutes after all.
My key point is, if you enjoy being active (e.g. running) then you want to enjoy your activities and I think being able to is motivation enough to have a cleaner diet. 🙂
Interesting video! Good to see the effects of a bad diet vs. a more balanced and healthy one. I am 'cursed' with a pretty high BMR (1850kcal+) and find it difficult to eat a lot. This was great to see the impact of different foods, and just how little an 800m swim burnt! =D
Thanks Mike! Crazy right? Swim and S&C don’t equal a vanilla milkshake 🤯😂
Thank you for the video, it was right in time for me.
After losing 21 kilograms through last year when I was preparing for my first marathon, I started to regain that weight, despite all the hard work of preparations for my next race. All because of no food discipline :(
The calories add up so quickly! Good comparison video 👌👌
This takes me back to when I first started going to the gym and realized how long I need to cycle just to burn off a single candy bar 😨
It would have been interesting to see the carb/protein/fat split too. I track my nutrition closely and what I find is that you can generally balance the overall calories from a “bad meal” through portion control on the other meals. But the macro imbalance is nearly impossible to recover from. You end up with too much fat, too little protein and carbs.
You may not be able to outexercise a bad diet but I think if you want to try anyway running is your best bet. In the thick of marathon training I'm probably burning 6-7000 calories a week, maybe 7500 including strength training. That doesn't translate to McDonald's every day but it gives you a lot to work with.
What about the Michael Phelps diet. He definitely ate more calories than burnt plus you have to remember muscles after a workout continuously burn more calories than they would like you mentioned
He would eat upwards of 8k calories a day but also trained for 6 hours a day every day. He is a genetic beast and not really a fair comparison.
Anyone that’s training heavy should be eating slightly more calories than they burn to allow the body some extra building blocks to regrow tissue and improve. I’m no Phelps but there are days I hit 4 hours on the bike and need to eat around 6,000 calories to provide myself a 200-300 calorie surplus for the day.
Great Video Really.......❤
As well as calories, the type of food I eat definitely affects how I run.
I can’t run nearly as fast or long if I’ve eaten greasy fried food. Nor if I’ve drunk any alcohol in the last few days.
Ben how are you running in Nimbus 25s in Thailand?? As a BKK resident I can't use them here - that upper in this heat / humidity just leads to monster swelling and blisters
That burger looked delish 😋
Oh my god it was!! 😂
Good info. And weight is always more complex too.
You should show us what you guys usually eat
Also wondering, do you run speed intervals in Nimbus? Aren't they too soft for speed work? And too hot, especially for your climate?
Ding dong farang! 😂 Can you recommend a nice place to stay on Koh Lipe? 🏃
Now I do go to McDonald’s but all I get is the they got an à la la cart item where you can just order like the meat and I ordered the quarter pounders with nothing and they’re actually 100% beef. They’re cooked in and no seed oil and nothing now if you get it with the bun that’s a whole different story. If you look at the ingredients on that bun is pretty horrible. It’s it’s full of seed oil and everything else butIf you just get the plain quarter pounders if you’re kind of hungry, I’m on the road for what I do for a living a lot and I’ll do that Wendy’s and Burger King and they’re all pretty economical and like I said my big deal is if anything is cooked and seed oil and has
Really interesting - not just what you eat but how you eat, and the fact that exercise doesn't burn as many calories you think it does!
I have been struggling with my diet balance the last few weeks
Nice cool video 🎉
Thanks 😊
I would say, with Mary’s papaya salad, there’s no way that’s 200 cals. The cashews on there alone are 200 calories, never mind the rest.
Otherwise, very valid points. It’s a balance; I don’t have a world class diet but I do run 60+ miles a week, so I do find myself in a position where actually I need to eat more than I often do, so I’d argue you’re better in a slight calorie surplus than a deficit
You're becoming really entertaining in front of the camera.
Oh man you really can't out train a bad diet. Today's 10km trail run was a big wake up call 😅
It's interesting that you talked about properly fueling in the beginning, yet Mary ended up under eating. Also, the verbiage used at the end is wrong imo. You called your surplus a "debt", as in something you have to work off. You called Mary's deficit a "credit," as in some sort of reward for food later. That has ED triggering written all over it. I love your guy's content, just be careful with these topics please 👍🏼
3:48 he tells people that they’re specifically not telling anyone how to eat
I've tried to out run a bad diet it's no good 😢😂
What about the natural calories your body burns just functioning?
That’s called the BMR that I talk about at the start 😊
I think your exercise kcal estimate is a bit high.
Steady cardio is the best way to lose calories. Swimming and strength training won’t burn much calories. I would have done a double run day if I was Ben.
Having this issue every day, haha.
The extreme end of these videos is the 10k challenge. People eat 10k calories in a day and try to burn them off. Lots of people can do the eating part, extremely few can do the exercise part.
I remember doing rim2rim2rim in a day in the Grand Canyon but pounded food the whole way, I like to joke I am the only person who can gain weight doing r2r2r.
So, conclusion : controle income is easier than balance outcome.
What app
One that Mary used to use but not sure what it’s called. One of many thousands 😊😂
I use cronometer to track nutrition. It is free
Just shows consuming food as fuel or treats can be complicated. The struggle is real. Cheers to you both.
Worst meal possible. Mary: “papaya salad”. 😅
No she was eating healthy meals!! Only I was eating like crap 😂
@@ThisMessyHappy I should have watched the entire video before commenting 😵
I do think you may have calculated this wrong by starting with the base amount of calories you need just to stay alive without moving. Wouldn’t you start with calories for a person of your size and gender (ie. recommended amount per day?) this would give a completely different picture.
Love your show and realise its not accurate and just for illustration purposes 👍
Sugar is and will always be the problem of modern diet. Just eat what you want but ban all sugary drinks like soda, milkshake, ice-cream and other sweet drink and snacks. Sure you can treat yourself from time to time it's fine. Your deficit that day was pretty much because you overindulged in sugar, it was not the food.
watching from my cubical ....
'promosm'
The tiredness is from dairy (the milkshake). Swap that shit for a steak and you won’t get drowsy.
Swimming is absolutely useless for burning calories, it’s also the most boring of the three classic disciplines. I’m not saying don’t do it, it’s just that for the amount of time & effort put in, you get very little in return. 🏃♀️ 🚲 🏊
At least it's kind to your joints. With the miserable swimming form I've got I might burn a bit more but I prefer running.
How come Ben is always the one getting the short stick of these videos while Mary gets all the good? Other video was also like this, Mary got lulu and nice shoes while Ben got second hand.
S'obvious. It's because he loves her.