Top 3 Weight Loss Mistakes

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MISTAKE #1- NO RESISTANCE TRAINING

As we age we lose a little muscle tissue every year if we don’t do weight bearing exercises. Muscle tissue is the metabolically active tissue in our bodies-the tissue that burns fat. Have you ever noticed that muscular people tend to be able to eat what they want when they want and do not gain a pound of fat as a result? That is because they have a much higher metabolism than other people due to the pounds of hungry lean muscle they possess. Every pound of lean muscle that you gain will soak up between 50 and 200 calories from your blood stream to heal from strenuous exercise and to maintain itself. By the way, the more strenuous your workouts are the more energy that is being depleted from your muscles. And the more depleted your muscles become the more calories they will soak up from your blood stream. You want each pound of muscle to eat up at least 175 calories from your blood stream per day at rest. You do not want those 175 calories to store in your fat tissue making you fatter.

If you do not exercise than you will be losing more and more muscle each year which is lowering your metabolism, which is your fat burning ability. That is why even if you stay the same weight you will actually be getting fatter and fatter over time because you are losing muscle and gaining fat simultaneously.

SOLUTION #1- DO RESISTANCE TRAINING THREE TO FIVE TIMES PER WEEK

A small amount of exercise goes a long way. As little as 15 minutes, if done intelligently with great intensity done just 3 times per week will be enough to grow lean muscle and hence boost metabolism. Muscles need much longer to heal and grow than 99.9% of people think. Therefore you should only hit every muscle once per week and never do two pushing movements two days in a row or two pulling movements two days in a row. This way you will grow lean muscle as fast as possible and hence have a faster metabolism.

MISTAKE #2- NEVER CHANGING OUR EXERCISE PROGRAM

So many people go to the gym week after week, month after month, and year after and do the exact same exercises and in the same usual order. What they don’t realize is that our bodies are very good at adapting to stress. Exercise is a stressor and our bodies adapt to this stress by becoming more fit. So, as the body adapts, the usual exercise is not enough of a stressor and so the results start to slow. People become frustrated with the slow results and lose the motivation to continue exercising and therefore quit working out.

SOLUTION #2- DO SOMETHING DIFFERENT EVERY TIME YOU WORKOUT

Ever time you walk into a gym do something different. Minor changes in your exercise program will keep your body challenged enough to continue to see awesome results. For example, if you found that doing incline bench works wonders for your chest development than switch the angle of the bench up one notch by bringing the bench up a little higher than normal. Every time you do the incline bench just keep switching the angle. Also, switch up your repetition number always. I’m constantly switching my rep range to get my muscles working hard.

MISTAKE #3- NOT ENOUGH PROTEIN IN OUR DIET

People believe that most protein rich foods, like meat and cheese, are also high in fat so they shy away from them. Without enough protein our bodies can’t build enough muscle we need to raise our metabolism. And as mentioned before, carbs are actually the biggest threat as they will spike insulin and thus increase fat storage. Carbs are to be feared way more than fat.

SOLUTION #3- EAT AT LEAST 20 GRAMS OF PROTEIN WITH EACH OF YOUR 6 OR MORE MEALS PER DAY.

Our bodies will use the protein to build metabolically active muscle tissue. The best choices of low fat and high quality protien are skinless chicken breast, turkey, fish, egg whites (you can consume 2 to 5 egg yolks per day if desired), lean red meats, and black beans. The general rule of thumb is to consume the number of grams or protein that you want to weigh. For example, if you are 260 pounds and your weight loss goal is to reach 180 than 180 grams of protein per day is your goal. But you must consume at least 120 grams of protein if you weigh 135 pounds or more and working out to the point of awesome stresses on the muscles.

MISTAKE #4- LOW CALORIE, QUICK WEIGHT LOSS, AND STARVATION DIETS

These diets promise fast weight loss through severe calorie restriction. People normally do lose the weight fast, but they gain it back just as fast or faster and usually end up at a higher weight than when they started. The reason this happens is because our bodies have a strong survival mechanism in them. Our bodies see severe calorie restriction as starvation, a life threatening situation, and so the survival mechanism kicks in. The survival mechanism slows metabolism and increases fat storage. While a person is on a low calorie diet, the body is learning how to survive on fewer and fewer calories and is becoming better and better at storing fat. In this life threatening situation, our bodies also see fat as it’s survival tissue. So during this same time our bodies are trying to hold on to the fat and will give up lean muscle tissue and even organ tissue for metabolic processes. After coming off the low calorie diet, we will be left with a flatter body, a lowered metabolism, and an increased fat storing system. This is mostly due to the fact that muscles were killed due to lack of nutrition. See, the word “die” is in the word diet. The most important part of a healthy metabolism, your lean muscles, are actually “dieing” during these nutrient restricted diets.

SOLUTION#4- EAT LESS MORE OFTEN THROUGHOUT THE DAY

While it is true that we normally need to lower our calorie intake to lose weight,there is a way to do it that won’t engage the survival system and cause our own bodies to sabotage our weight loss efforts. This same technique will keep us feeling satisfied and energized during the weight loss process. It will also ensure actual fat loss, not metabolically active lean muscle tissue or vital organ tissue loss.

Eating less more often throughout the day keeps the metabolism up, fat storage down, and blood sugar and insulin levels stable. By eating less more we are letting our body know that we are going to feed it and therefore it’s survival system won’t kick in and sabotage our weight loss efforts. Blood sugar and insulin levels effect fat storage so keeping them stable also keeps fat storage down. It is also important to make the proper food choices, but this pattern of eating is a key to permanent weight loss. The most comfortable and and effective pattern is to eat six smaller meals per day.

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Author: Piyawut Sutthiruk

Losing weight will keep you healthy and have a long life. Cheer Up!
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