If you want to continue to screw up your fat loss program, look closely
at the following five fat loss mistakes. These are common mistakes
people make every day. Fix these and you'll get back on a successful
fat loss program right away:
1)Not adhering to a preplanned, structured program. This refers to both your exercise and your nutritional program:
Your fitness plan should have short term and long term goals. You
should check shopping lists and meal lists to make sure you are
adhering to your nutritional plan. Lack of adherence is the number one
reason dieters fail, especially on a long term basis.
Workouts should be written a couple of weeks in advance. Before each
workout you should carefully examine the upcoming session and make last
minute changes. Then, stick with it and see it through.
2) Not using social support.
Trying to lose fat by yourself is the wrong way to go. Most people have
a minimum of a partner, workmates, family and maybe a trainer to back
them up when things get tough. Research has proven you'll have greater
fat loss if you work with a health professional and a workout partner.
Get these two people behind you first, then work in the rest.
3)Never changing your workout or dietary plan.
Four weeks is the longest you should go without altering your workout
plan. At about 4 weeks, your body will enter an adaptation phase where
results decrease, then plateau.
Changing your exercise program every 4 weeks will prevent these
plateaus and allow your body to continue to show increased fat loss and
workout results.
When your body goes on a low calorie diet, it reacts by reducing your
metabolic rate. Some of this can be avoided by adding high intensity
exercise or weight training to your routine. Changing your diet "fools"
the brain into thinking it is not in starvation mode. A diet change
every 3-4 four weeks can stimulate fat loss also.
4) Never quits.
Continuing to add exercises (especially cardio) to your routine will
result in overtraining. Again, your body make certain adaptations for
overtraining which include reduced metabolic rate, less calories
burned, decreased athletic performance, injury and susceptibility to
illness.
If you tend to overtrain, work on negating the more is better attitude
and focus on shorter quality workouts with plenty of recovery time
between sessions.
When it comes to fitness and fat loss, less is often more.
5)Not understanding that nutrition is more responsible for your results than exercise.
If you want to lose fat, you have to eat right foods to lose fat. In
other words, you can't train like a Neanderthal and then eat junkfood
and expect to lose fat. It won't happen. Nutrition beats training
everytime. Tweak your diet right now. Eat fiber, protein, fresh
vegetables, healthy fats and low glycemic carbs. Drink lot's of water
and green tea. That's just a start.
Most of the general public makes many of the above five fat loss
mistakes. They are common mistakes and unfortunately make up the
building blocks for designing a successful nutritional and fitness
program with fat loss as a goal. Fix these five mistakes and you'll
notice more fat loss every day.
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