While I AM a coach, I don’t think everyone needs a coach to lose bodyfat. Whether you’re needing to drop 15-30 pounds or wanting to be in the single digit bodyfat category rocking a rippled 6-pack this summer here are the biggest reasons why you aren't going to get results from your current program, along with strategies you can use to start seeing a difference today!
– BAD EXERCISES AND LACK OF INTENSITY
The basics like squats, deadlifts, bench presses, overhead presses, push-ups, pull-ups, rows, and single-leg work are great regardless of your goals. BUT when people want to lose weight they seem to steer clear of these BIG LIFTS.
Beginners should start slowly. However, as you grow accustomed to the weights, machines, and the gym, you have to push harder and harder. You can't get comfortable and lift the same weight week in and week out.
I can't tell you how many times I've seen women curl 5-pound dumbbells without breaking for her entire workout. When I ask them why they don't lift heavier, they usually answer, "I don't want to get bulky." Man or woman, you have to lift hard and heavy, and the reason has nothing to do with getting huge.
If fat-loss is your goal, you have to create an extreme demand so your body can change. Lifting the same light weights day after day will not help you do this or meet any of your other physique goals.
Stop neglecting heavy strength training while trying to lose fat. During a calorie deficit, your body will tend to lose muscle—the best way to prevent that is to train hard and heavy. Adding more muscle will increase your basal metabolic rate, which in turn will boost the calories you burn throughout your day.
Challenge yourself EVERY workout. Focus on going hard with as much intensity as you can. This will make your body so much more anabolic and you will burn more calories and fat while gaining muscle.
So many people will do higher reps when trying to lose weight and assume that since their reps are higher they don't need to use as much weight. While you definitely cant use as much weight as you would on a 5-rep max, many take this to an extreme. Regardless of whether your goal is strength, hypertrophy, fat loss, etc., you must push the weights. If you’re trying to lose fat on your program, and you're supposed to be doing sets of 10 reps and you could've done 15 or 20 reps, you need to up the weights.
– YOU’RE FOCUSING ON CARDIO
I know, you're probably thinking "Didn't she just tell me to train more intensely? Now she’s telling me I'm doing too much of something! Cardio is not resistance training. It trains your body in entirely different way. . Don't expect an hour treadmill walk to produce the same results as an intense hour of heavy lifting.
Yes, cardio will do you some good. However, don’t go to extremes thinking that it is the answer. Cardio can also be a full-body workout with short rest periods. By incorporating your whole body and shortening the rest periods, you'll challenge your cardiovascular as well as your muscular system. That means muscle pump and fat loss.
– YOUR DIET IS CRAP
The basics of diet aren't that complicated. I’m not going to get into macros and meal timing, but just the main reasons why most aren’t losing bodyfat\
- JOURNAL YOUR FOOD FOR A WEEK
Eating clean is not the same as eating the RIGHT amount. Seriously, write it down for a week. Note every little “extra” handful of nuts, those few more bites of rice, the tub of sauce you drowned your food in and those pricey coffee drinks you’re drinking daily.
A diet history is a more revealing than you think. Also, portion sizes. Weigh and measure everything as you normally eat it and you might just be astounded by the excess you’re consuming not only daily but WEEKLY. Don’t forget your cheat meal that turned into a day that runs into the weekend. Note it ALL.
Clean this up on your own or with the help of a coach and that bodyfat will start to melt off.
– YOU DON’T FOCUS ON RECOVERY
Let's say your diet is on point, you're training your butt off, and you're still not losing fat. Stress, sleep and rest days are more important in fat loss than you think
Stress is a silent killer. When you get stressed, your body produces cortisol above the norm. Chronically elevated cortisol can be responsible for increased body fat storage and other negative consequences. Even if your diet and training are perfect, too much stress can keep you from achieving those fat-loss goals.
Relax! Although that might be easier said than done, applying relaxation ways to your day can have a big impact on your physique and overall health. Take an Epsom salt bath, read a book, see a movie, or just 10-15 minutes of simple quiet time.
Like stress, lack of sleep elevates cortisol. When you're short on sleep, your insulin sensitivity also decreases. Combined, these create a horrible fat loss environment for your body.
To reach your physique goals, prioritize sleep. Shoot for at least 8 hours of sleep per night. Limit your use of technology before bed, don't drink caffeine in the evenings, and give yourself some wind-down time to help you you relax and get good deep sleep.
Don’t forget to take days off from the gym. You’re shredding that muscle with those heavy weights and the muscles need time to repair so they can build. If you aren’t taking rest days you may also be keeping that cortisol even higher. Plan weekly for at least 1 if not 2 complete rest days off from the weights.
WRAP UP
Getting lean is not as confusing as you think. If you're serious about getting lean, apply the four simple ways above. I think you'll be pleasantly surprised with the results!
