Why Your Workouts Aren’t Working

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Table of Contents

• Must Read Article💡

• Parker’s Breakdown: Nutrition 🔑

• The Study 📖

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Must Read Article💡

You Can’t Out Train a Bad Diet

Get in the kitchen before you get in the gym!

People wonder why they are not making progress or still have health problems, when they are dialed in at the gym. It is usually because their diet is not on point like their training. A diet is the foundation to any progress in your fitness joruney!

In this article by Urbanfitness.com, they discuss the importance of your diet and how you can’t out train a bad diet. Here are a couple of the main points! 👇👇

• Many people mistakenly believe minimal exercise can make up for poor eating habits.

• Exercise is often used as an excuse to eat more, with the assumption that workouts offset extra calories.

• People often underestimate calorie intake and overestimate calories burned during exercise.

• It’s impossible to out-train a bad diet; poor eating habits will always win.

Parker’s Breakdown: Nutrition 🔑

You can’t out-train a bad diet. It’s a simple, hard truth. You can hit the gym daily, crush cardio, and still struggle to see progress if your diet is trash. Nutrition is the foundation—it's what fuels your workouts, helps you recover, and ultimately, determines your results. For beginners, this means fixing your diet before you worry about hitting the weights. You need to get in the kitchen before you get in the gym.

Start by cutting costs on takeout and apps like DoorDash. Take that cash and invest in a meal delivery service or quality groceries. Plan to hit the grocery store once a week—Sunday is prime time for this. Meal prep all your food while listening to music, watching a game, or catching up on your favorite show. Find 5-6 simple, nutrient-dense, high-protein meals you actually enjoy and that don’t take more than an hour to prep. Knock them all out on Sunday, and you’ll have your meals set for the week, reducing decision fatigue and saving time.

Dialing in your nutrition first will yield better results, faster progress, and ultimately make your workouts more effective. Make food your foundation.

The Study 📖

Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: a prospective study of 346 627 UK Biobank participants

The study aimed to analyze the independent and combined effects of physical activity and diet on mortality related to all causes, cardiovascular disease (CVD), and physical activity, diet, and adiposity-related (PDAR) cancers. Researchers used a cohort of 346,627 participants from the UK Biobank, linking their data to the National Health Service death records up to April 30, 2020. Participants reported their total moderate-to-vigorous physical activity (MVPA), vigorous-intensity physical activity (VPA), and diet quality, which was scored from 0 to 3. A left-truncated Cox proportional hazards model was employed to evaluate these associations over a median follow-up of 11.2 years.

Here’s what they found:

• Physical Activity Alone Isn't Enough: While increased physical activity (both moderate-to-vigorous and vigorous) is beneficial, the impact on reducing mortality risk is limited without a quality diet. Even high levels of exercise could not fully offset the effects of a poor diet.

• Diet Quality is Crucial: Participants with the highest diet quality scores experienced significant reductions in cancer-related mortality, reinforcing that good nutrition plays a critical role in managing long-term health.

• Optimal Outcomes Require Both: The lowest mortality risks were observed only when high-quality diets were combined with sufficient physical activity. This confirms that nutrition is a foundational pillar of health, making it clear that you cannot simply out-train a bad diet.