3 Basic Fat Loss Mistakes You Don’t Have to Make
Too Fat? Can’t Lose Weight?
Basic Fat | Weight Loss Mistakes Everyone Makes, Maybe Even YOU!
If You Are Too Fat And Can’t Lose Weight, You Have Stopped Making Progress With Your Fat Loss Program. Then Which Fat | Weight Loss Mistake Are You Making?
The vast majority of people who have stopped making progress with their fat loss program typical have several common failings.
Can’t Lose Weight?
This is a normal experience that most people who are too fat and are trying to lose weight experience.
But, there is hope!
You just haven’t learned the correct steps to permanent weight loss and fitness yet.
Don’t give up, keep on learned and trying until you have figured it out.
So, take a few minutes and learn about the 3 common Fat Loss Mistakes that EVERYONE has experienced at least once, (if your are one of the lucky few) otherwise you have been experiencing this problem continuously.
Can’t Lose Weight, Too Fat Mistake #1
Several Studies show almost everyone frequently delude themselves when it comes to recalling how much they eat, especially high-fat foods and snacks. Some people under report everything, even how much healthful food and how many vegetables they eat.
Can’t Lose Weight, Too Fat Mistake #2
Almost everyone eats way too much fat. Just one-third of people surveyed limit their consumption of fat to a healthy 30 percent of daily calories. The more fat we eat, the less likely we are to get sufficient amounts of produce, whole grains, fish, nonfat milk, and vitamins C and A, folic acid and fiber.
Can’t Lose Weight, Too Fat Mistake #3
Most people never or rarely eat breakfast. 25 percent of us skip breakfast to save on calories too lose weight; unfortunately, most of people gain weight because they more than make up the fat and calories later in their day.
Can’t Lose Weight, Too Fat Mistake #4
We don’t eat legumes. Legumes are lentils, black-eyed peas, soybeans, chickpeas, kidney beans, navy beans, pinto beans and black beans all are low fat and filling with fiber, proteins and carbs.
Can’t Lose Weight, Too Fat Mistake #5
You are addicted to sugar. Your sugar intake is on average 158 pounds a year or 34 teaspoons a day! Three-quarters of that excess sugar you consume is hidden in processed foods.
Can’t Lose Weight, Too Fat Mistake #6
You sleep less than 6 hours a night. Yes, the lack of sleep your body produces a hormone called Ghrelin which makes you hungrier so you will eat more & gain weight when you don’t get enough sleep.
Can’t Lose Weight, Too Fat Mistake #7
You have too much stress. Your body produces another hunger hormone called Cortisol which makes you overeat to deal with the stress you are having causing you to gain weight
Can’t Lose Weight, Too Fat Mistake #8
You may have Hypothyroidism. Hypothyroidism is a condition where your thyroid is not functioning at a normal level making your metabolism slow which leads to weight gain.
Are You Still Too Fat?
Your 3 Fat Loss Mistakes
By: Craig Ballantyne, CSCS, MS
Let me solve your workout problem.
I know that you are:
– Eating well
– Exercising regularly
– and TICKED OFF that you aren’t making progress.
I’ve answered dozens of emails from new readers that have said exactly that. And after I get more info from them, here are the 3 mistakes commonly made:
1) Your perception of your nutrition “success” doesn’t match the reality of what, when, and how often you are eating.
To learn the rules of fat loss, you need to read (scratch that, you need to STUDY), Dr. Chris Mohr’s Fat Loss Nutrition Guidelines.
2) There is no variety in your training.
3) You need to up the intensity of your training.
Let’s face it. Human beings like to stick to a routine. We don’t like change. We like our comfort zone – some more than others.
But if there is no change in your workout from month to month, then your body will not change either.
That is why I insist on changing your workouts every 4 weeks as you do in the TT workouts.
You won’t succeed by doing the same thing over and over again.
Would you get ahead at work by doing the same tasks you did as the first day on your job?
No way. You have to take on more challenges.
With variety in your training, you will continue to apply “turbulence” to the muscle, and making your body use lots of energy (i.e. calories and fat) during the recovery period to repair the muscle and replenish the energy used.
That will “jack up” your metabolism.
If your body is used to the training, the exercises, the sets, and the reps, it will give a “ho-hum” response and your metabolism will flat-line.
And that’s why you need to raise the intensity of the workout as well.
Slow, boring cardio doesn’t jack up the metabolism like intervals.
And research has shown that 8 reps boost your post-workout metabolism more than 12 reps.
So you have to safely add a little weight (try using 5% more weight with perfect form, of course), and decreasing the number of reps per set by 2. That’s a good place to start.
So if you’ve been doing a machine circuit, then stop, and give this sample free weight Turbulence Training workout a try.
Warm-up with a bodyweight circuit. 8 reps per exercise, go through it twice.
Sample bodyweight circuit:
i) Bodyweight squat
ii) An easy push-up
iii) A bodyweight row if possible, if not, do stick-ups
Then do 20 minutes of total body strength training done in super-sets.
1a) DB Squat
1b) DB Press
Do each exercise with a weight that allows only 8 reps.
Do not rest between the squat and press.
Rest 1 minute after the press.
Repeat the super-set 2 more times.
2a) DB Split Squat
2b) DB Row
Same as above.
On to intervals:
5 minute warm-up.
6 intervals of 60 seconds at a “harder than normal cardio pace” with 60-90 seconds recovery (at the easiest pace possible).
5 minute cool-down.
Stretch tight muscles only.
We don’t do slow cardio. It does nothing for the man or woman who is short on time.
And of course, always train safe and don’t do anything you are not comfortable doing.
but if you are fit and healthy, you can increase the intensity, change the variables, and burst through your fat loss plateaus.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
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 The Turbulence Training Program
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