Fat Loss and the mistakes people make!

Nutrition is more important than training when it comes to fat loss as pointed. Basically if you don’t eat right you won’t lose fat, no matter how good your training program is.


It is important to remember that to achieve the results you desire you HAVE to training with INTENSITY.

Do not rely on long, slow, low intensity cardio. Use intervals instead. Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

 Use low reps when doing your weight training. You want to increase the intensity of your training to put ‘metabolic turbulence’ on your muscles. Therefore you need to use moderately heavy weights or advanced bodyweight exercises and interval cardio training to apply this metabolic disturbance and achieve a significant increase in post-exercise energy expenditure.

However, no matter how well you adhere to these training tips, you will not succeed without getting serious about your nutrition. Eating poorly can decrease testosterone (in males) and increase insulin in both men and women. This will cause fat storage. At the same time, too much cardio and stress can increase cortisol.

If you have high cortisol levels, increased insulin, and lower than normal testosterone, you are in big trouble when it comes to having a good body. This is why Pilates & Yoga can actually help when combined with good nutrition – because they can reduce the stress and bring those hormone levels back to normal. But my fat loss weapon of choice is more intense exercise, especially for men.

While cardio is focused on breaking down the body, strength training, yoga, and Pilates all focus on building the body. Stick with building your body.

Here are a few fat loss mistakes that a number of exercise participants make.Using Only Long Slow Cardio. There is definitely mixed research support for long, slow cardio.

Most studies will show you two things:
1)    If you don’t include calorie restriction, doing only aerobic training will get you nowhere.
2)    If you include calorie restriction, you will lose weight, but you will also lose lean body mass.

Plus, it just takes too much time up from your schedule. Stick to interval training instead. You will get the same, or in my experience, better results in half the time.

Sticking with the Same Program Too Long. In most gyms, every day is Groundhog Day (just like the movie).  You’ll see the same men and women doing the exact workout that they did 2 days previous. I see men and women using the exact same weight circuit as they did literally the day before, using the same weight, the same crappy form, and showing the same lack of interest.

These people are much better off doing fewer workouts following a structured plan of increased intensity.  

DON’T TRADE QUALITY FOR QUANTITY.

Doing High Rep-low Weight Isolation Exercises. Exercises such as triceps kickbacks, concentration curls, side raises, and ab crunches are almost a complete waste of time.  The men and women that use isolation exercises will not make any improvements. Unfortunately, this is the approach taken by a lot of people in the gym.

Do NOT become like these people mindlessly plodding their way through the gym and achieving nothing and going nowhere!

Yours in health,

Bradley

befitpoland.magix.net
fitnesshealthmonthly.com