When it comes to fat loss, I feel like I've been everywhere and
seen everything. I've watched 95% of people in the gyms struggle
with weight loss and make no progress, but I've also watched the
weirdest and wildest regimens work for others.
And in dealing with thousands of people on the Internet and through
the Men's Health website, I've been able to pick up on the "Seven
Mistakes People Make When Trying to Lose Fat"
Here they are to help you avoid them...
1. People simply fail to consider the consequences of their actions.
Alwyn Cosgrove (one of the top trainers in the business) once told
me, "I get my clients to think, 'Will this help me or not? Is this
a positive step or not?' If you can see that every action that you
take is either helping you lose fat or stopping you from losing
fat, then you will start to make better choices."
So remember that everything you put in your mouth is either for or
against fat loss. And every exercise choice you make is either for
or against fat loss. "Get that", Alwyn says, "and you're a hit."
2. People neglect to control their insulin and blood sugar levels -
2 key factors in determining whether or not the body fat will come
off.
If you eat processed foods you are guaranteed to elevate your
insulin & blood sugar levels. If you do that, your body sends the
message, "Store fat!", and you won't make any progress. So avoid
white-flour based bakery products, sugary drinks, and almost any
carbohydrate snack that comes in a bag or a box.
3. People train like it's the 80's.
Yes, I know. Eighties music is popular again. But that doesn't mean
ineffective training methods from the 80's like light weights, low
intensity steady state cardio, and endless low-intensity ab work
should also make a comeback. That type of training should stay
buried in the back issues of cheesy muscle magazines. Stick to
strength training and interval training for efficient and effective
body changing routines.
I know that the "fat-burning" zone and "morning cardio on an empty
stomach" has been drilled into your heads by well-meaning trainers
and articles, but science just doesn't support this.
The latest on fat loss research from Australia has shown that a
20-minute interval program led to significantly more weight loss
than 40-minute aerobic sessions.
We must adapt our programs to the science in order to succeed.
Don't be left behind!
4. People don't take 30 minutes to plan their next day's food
intake.
If you fail to do this, you will set your fat loss efforts back by
a minimum of 72 hours. Without a good meal plan, you are left to
hunt and gather food in the modern world. And that's a recipe for
fat loss disaster. You are bound to eat something processed if you
aren't prepared. You will lose the fat burning benefits from
yesterday's workout and it will take until the end of the following
day to get back on track. An entire 72-hour period wasted.
5. People don't eat enough vegetables.
We can thank John Berardi for making it common knowledge that you
should eat fiber-rich vegetables at every meal to assist your fat
loss efforts. By doing so, you'll control your blood sugar and
insulin - thus supporting the optimal hormonal situation for fat loss.
6. People screw up their hormones with poor lifestyle choices.
If you are out boozing and staying up late on the weekend, you are
shutting down your fat loss and messing up the optimal hormonal
environment for fat burning. I will talk a lot more about the
optimal hormonal levels for fat loss in the future, as I believe
this is the underrated key to building your best body ever.
7. People don't plan and monitor their training sessions.
If you are still going to the gym without a plan, then you are
going to have a hard time losing fat. And if you aren't recording
your workouts and eating habits, then you aren't losing as much fat
as you probably can. To fix this mistake, start by getting on track
with strength training and interval training. It's guaranteed to
get you lean.
I know that your motivation is high at this time of the year. So
grab a good program based on science, add to that a nutrition PLAN
(that is actually planned out on paper - like the TT Nutrition
Guidelines from Dr. Chris Mohr), and get some social support on
your side and you will succeed this year.
Get your very own copy of Turbulence Training & the Nutrition Guide here:
=> http://www.turbulencetraining.com/
Craig Ballantyne is a Certified Strength & Conditioning Specialist
and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and
Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training
fat loss workouts have been featured multiple times in Men’s Fitness and
Maximum Fitness magazines, and have helped thousands of men and women
around the world lose fat, gain muscle, and get lean in less than 45
minutes three times per week. For more information on the Turbulence
Training workouts that will help you burn fat without long, slow cardio
sessions or fancy equipment, visit www.TurbulenceTraining.com
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