Because the secret to getting fit actually depends on your definition of “fit,” let’s assume, for argument’s sake, that getting and being fit means cutting fat, putting on some muscle and leaning out. In that case, there is a HUGE secret to getting fit. And it has almost nothing to do with your workout.

Nope, it’s all diet.

We’ve all heard it before – abs are made in the kitchen. You can’t out-train a bad diet. You are what you eat. The thing is, it’s absolutely true. Barring truly spectacular genetics, the rest of us have to be conscious of what we’re eating if we want to look at certain way. But be clear – the benefits of eating a clean diet aren’t just aesthetic. Eating properly will give you energy, elevate your mood, control your blood sugar, help you reduce body fat and be the backbone of your entire workout program.

Sure, everyone is different and we all have biochemical individualities because we’re all such special snowflakes, but there are a few physiological responses that apply across the board.

1. When you eat carbs and sugar, you raise your blood sugar.

Why does it matter? Carbs – starches, grains, legumes, fruit, refined food and sugar – affect your blood sugar. If you’re eating this in excess, you’re going to carrying more body fat. So look at your waistline, think about your diet, and you’ll figure out pretty fast how well you control your blood sugar.

2. High fructose corn syrup is the DEVIL.

Why does it matter? First, this crap is everywhere, so start reading labels, pronto. You’ll find it in processed foods, sports drinks, juices and energy bars. High fructose corn syrup increases triglycerides, a fancy word for circulating blood fats, which causes weight gain and increased body fat. It’s a toxic manmade substrate with no nutritional value and your liver will get to work metabolizing it as fat as fast as it can. That fat goes to your liver – lovely – or becomes body fat. No bueno.

3. Protein and dietary fat don’t have a significant impact on raising your blood sugar.

In extreme instances, protein will convert into glucose. But the main culprits are carbs and sugar. Keep the focus on them.

When you’re eating clean to shed body fat and show off all those hard-earned muscles underneath, you need a meal plan that is two things above all else: something sustainable and something consistent. There is no single “perfect” meal plan. Stick to the basics – lean protein sources, lots of veggies. When you cut out the crap, you’ll be rewarded with improved clarity and energy, better sleep, a boosted immune system – oh, the benefits go on and on! Oh, and a better physique. That’s a plus, too.

So what have we learned today? Well, the real secret to getting fit isn’t how hard you sweat, or how often you do it. It’s what you’re routinely putting in your mouth. Now go and spread the good word.