It’s inevitable. You know you have to do it. Anyone who is hoping to lose weight fast and effectively will need to exercise. There’s no way around it.
While many people try to just reduce their food intake and do see some fat loss, they’re never able to achieve the toned and attractive body that they desire. This is because their muscles have not been worked. Their metabolism is also sluggish.
So, we exercise… and while that is tough, it gets tougher if you’re going about it the wrong way. You may have seen people running on the treadmill daily and yet they’re still overweight.
Exercising while beneficial, must be strategic if you wish to lose weight. In this article, you’ll discover 4 common mistakes that impede the progress of most people. Avoid them and you’ll be golden.
1. Going Too Hard
While high intensity workouts are excellent for boosting one’s metabolic rate and putting the body in fat burning mode for hours, they’re also very taxing on the body. Ideally, you should do them on alternate days.
One high intensity day should be followed by a lighter workout the next day. Beginners who try to speed up their weight loss often go hard every single day. This causes burnout because their central nervous system has no time to recover.
The body gets fatigued and is unable to perform at its peak. Their weight loss may even plateau because the body is in ‘shock’ and needs time to recover. So, your goal should be to challenge yourself, but not overdo it.
2. Only Focusing on Cardio
Cardio is a great tool, but it’s not the only tool. You must mix up resistance training with cardio sessions. Working your muscles will allow the body to build lean muscle, which in turn will boost your metabolic rate and help to burn more fat.
Long sessions of cardio are counterproductive. Most people’s bodies are trained to burn carbs for fuel instead of fat. So, if you engage in long cardio sessions, you’ll have carb cravings throughout the day… and that is not something you want.
Your time is better spent lifting weights and building strength.
3. Out-eating Their Training
While exercising will help to burn calories, most people overestimate just how many calories they burn. They believe that just because they train, they can eat anything they want without worry.
The truth of the matter is that you can cancel out an entire 60-minute workout in just 10 to 15 minutes of eating. Generally, you may burn anywhere from 500 to 600 calories during a 1-hour session.
2 slices of pizza contain about 600 calories. You could eat them in 15 minutes and that will be your workout gone. What if you drank a cup of soda after that? That’s it. You’ve gained back all the calories you burned and more… and you did it easily in minutes.
You cannot out exercise a poor diet. So, always be mindful of what you’re eating even if you exercise. Do not let your guard down. 80 percent of your weight loss is determined by what you put in your mouth. Only 20 percent is decided by the training.
4. Not Varying Their Workouts
Your body is a highly intelligent organism and can adapt quickly to most challenges placed upon it. If you do the same workout every time, it will adapt and become more efficient. So, you’ll get better at what you’re doing, but unlike when you first started, you’ll be burning less calories, because you’re stronger.
The key to avoiding this is to keep changing your workouts. Use different exercises, different weights, different timings, etc. This will keep your body guessing and it won’t be able to adapt because it’s a new workout every single time.
The workouts will be challenging, and your body will be forced to burn more calories to complete the job.
5. Weighing Yourself Too Often
While weighing yourself every day will not directly hinder weight loss, it can lead to a lot of frustration. It's important to remember that healthy, successful weight loss is a slow process. The actual number on the scales can be affected by different reasons from day to day, for example, natural weight fluctuations during the menstrual cycle or gaining muscle through strength training. When you don't see the results you want to see on the scales, you might get discouraged and binge eat, which could set your weight loss journey way back.
Do this instead: try using a tape measure around your waist, hips, and thighs to track your progress once a week. If you really need to weigh yourself to keep yourself motivated, do it no more than once a week or even once every 2 weeks.
Avoid these 5 mistakes and your workout sessions will not only be more rewarding, but you’ll also burn more calories and fat. Small changes make a world of difference over time.
Healthy regards... from GaiaTribe Team