Losing weight is almost everyone’s goal at some point in a given year. Whether you’re gearing up for spring break in the Bahamas or summer vacation at your favorite beach, your eyes are on the prizes.
In an attempt to make your body look like your favorite movie star, you’re procrastinating the timeframe needed to make changes.
am i right?
The only problem is that almost everyone makes the same horrific mistake, making weight loss very difficult and even malicious.
Everyone fails…
but why?
They always crash and revert to their old ways. Here are some of the biggest mistakes I’ve seen in years when it comes to weight loss.
Too much cardio to start
Yes, cardiovascular work is important. Your mind needs it and your body appreciates your movement.
However, there is a fine line between what you can do and what is a rewarding achievement. I know hardcore crossfitters and crazy Ironman athletes who do 4+ hours of intense cardio every day and never change their appearance.
why?
The laws of thermodynamics apply.
The body can adapt to excessive exercise. As time goes on, the same amount of exercise has less and less effect on fat loss.
What happens when fat loss hits a dead end and you run out of steam?
Not only does this lead to injury, overuse, and neurological burnout, it also chronically spikes cortisol levels. It is known to be a controlling mechanism. High cortisol leads to chronic fatigue, muscle loss, and poor sleep..all of which reduce your ability to recover and increase your chances of injury.
Fix:
Control your cardio and treat it as a side dish to your main course of weight training. Focus on what you put in your mouth to control calories with the mindset of running the lowest possible dose for the most effective results.
So, essentially, do more plate push than that SLED pushif you know my terminology.
If you must do aerobic exercise, keep it light within the intensity range to reduce cortisol production, or make sure you cycle your aerobic exercise appropriately to fit your lifestyle. You can’t raise a child, work full time, take care of three kids and expect your body to “adjust.”
It won’t.
Doesn’t measure diet or training
This drives me crazy.
Sure, tracking calories can be redundant and tedious, but you wouldn’t want to stick to a personal financial budget and not track your spending.Why should your nutrition be any different?
It will never be 100% accurate, but that’s okay. If you need to find ways to save money, you need to know where your money is going. If you want to lose weight, you need to know what’s going on in your mouth.
I tell all my clients to find the best rated nutrition books on Amazon. After you buy it, put it in the trash.
Over the next week, record everything you put in your mouth. This will tell you more than any of the first books you read.
Everyone is overwhelmed with right and wrong when it comes to dieting, but they don’t realize they’re eating an extra 400 calories from snacks.
Fix:
First track the food. Learn portion sizes and thermal effects of foods.
I usually have my clients start with a low carb and high fat phase.Then the second phase uses a more balanced diet but fewer total calories. Carbohydrates predominate in the final stage, but the calorie intake is still slightly lower.
Then, work out to match your lifestyle and nutritional changes to reduce stress.We must remember that dieting is stress on the nervous system.
sharply reduce calories and carbohydrates
When you start a weight loss plan, it’s easy to get overly excited and want to cut back on calories and carbs and eat less than you did when you were 5.
Fat loss requires a calorie deficit, but if you start overdoing it, it can quickly start altering how you use your energy each day.
There is something called metabolic adaptation. Your body will adapt and start taking steps to make it harder to keep losing fat.
For example, leptin levels drop, increasing hunger and cravings. Your body will force you to eat more high-calorie foods. Eventually, three days of binge-turned-diet crashes and burns you out.
I’m sure many of you have been there.
You start thinking, ‘That’s never going to happen to me,’ and after four to six weeks, you’re feeling tired, sleep deprived, cranky, irritable, and calm when you see the scale stop.
That week of stopping by Five Guys turns into a week of eating where you pick up where you left off…
What you need to remember is that the more prone you are to dieting, the more your body needs to be treated.
Fix:
When starting a fat loss plan, start by mobilizing more fat for fuel, adding more carbs at every stage, and increasing your training volume to match your carb intake.
For example, in Phase 1, you can start around 12-13 x body weight. So if you weigh 200 pounds, your daily caloric intake is about 2500 calories. If you are thin, you can increase it by 14-15 times.
The starting point isn’t that important as we adjust weekly as we progress.
- After a week, if you’re losing more than 2 pounds per week, you can maintain the same amount.
- If you weigh less than 2 pounds, reduce your caloric intake by a factor of 1 (13 to 12 or 12 to 11).
- If you lose 3 pounds or more in a week, double it.
Protein should be around 1-1.25 grams per pound of body weight. For a 200 lb individual, this means 200-250 grams of protein for him.this is 800-1000 calories from proteinwhich leaves 1500 calories in fat and carbs.
If you consume 45 grams of carbs when you work out and 10-15 grams of micro carbs during the day, this means 200-240 calories from carbs, leaving about 1300 calories from fat or 145 grams.
Don’t think you can cut carbs and train more. This is because the ability to mobilize stored energy is reduced, and chronic cortisol production leads to the body rebelling in many ways.
There is no one-size-fits-all approach when it comes to weight loss. You need a plan that works according to your lifestyle and stress.
I can’t tell you how many cases I’ve seen fail to try to mimic what works for my buddy.
Once you understand the physiology behind what causes weight gain in the first place, you’ll find yourself making progress in the long run.
That’s why the clients I work with at Revive Systems learn how to prepare their minds and home environments to help them face the struggles that everyday life brings us.
This leads to my new announcement that Dr. Kayla Mayes and I will soon be launching a new program called “Reclaim” and will host a LIVE webinar on April 16th at 7pm to discuss this unique and unprecedented launch. increase. :30pm.
Book now To be one of the first to witness something of this nature.
Have a nice week!
Mike Over is a fitness coach based in Chambersburg. follow him on instagram @mikeoverfitness.
