It's time to face the facts. Nutrition goes hand in hand with exercise. If you slack on one you're probably not going to get the results you desire. There are 168 hours in a week. To see the best results you should be working out around 3-6 hours a week and be dieting correctly with the other hours. You don't need to do the math to see how much time that is to work on the nutrition aspect of getting fit. In my opinion, with those numbers nutrition is 75% and exercise is 25%, but don't think that those 3-6 hours or 25% are supposed to be easy.

It's because of this huge difference in percentage that the supplement industry makes over $20 billion a year and quickly rising while the fitness industry makes under $20 billion a year with a much slower increase. Everyone tries to find the easy way out with combining either crash diets and supplements, very little/effortless exercise, or reading an article on fitness and dieting from a non-credible source.

Lets break it down. To build any lean muscle you need to do resistance training. There's no other way around it. So you worked out with some weights and put on some lean mass, but you're still not at your desired body fat(BF) or "in shape". To lose BF you need to be able to burn more calories than you consume daily for set amount of weeks.

Done together correctly you will get in shape guaranteed. What really happens is people figure they only need to do the nutrition part with what's listed in paragraph 2 to shed some pounds. I will admit that just by lowering your caloric intake you will lose weight, but without using exercise as a way to burn calories you won't develop any muscular tone or substantially lower your BF%.

To conclude, if you crash diet or take some kind of fat burner instead of exercise don't be shocked or upset when all the weight comes back a lot faster than it came off. You are depriving the body of nutrients so when you stop your body will absorb everything you eat. As hard as the exercise portion is of getting in shape it will pay off ten fold. When you combine weights and cardio you will increase your BMR(Basal Metabolic Rate) which is the number of calories your body burns at rest. When you do that then you can have cheat days and eat the unhealthier foods you desire, but it takes time as in months and patience to get there.