'5 Further Fat Loss Mistakes'

Following on from yesterday's post I thought I'd share with you another '5 Fat Loss Mistakes' that you could be making. Most people I cpome into contact with ARE makingt hese mistakes.

Now I've been in the game a long time and I know that over 80% of the population are making these mistakes (as well as the 5 mistakes we spoke about yesterday!!)

So I'm here to help...

Yesterday we discussed:

1) How drinking alcohol on a weekly basis will severely affect your fat loss

2) How if you're not training 3 x a week consistently as a minimum requirement, it will affect your fat loss goals.

3) How if you drink alcohol more times through the week than you actually train you have zero chance of fat loss.

4) How you need to take responsibility for what you're eating. It's not your trainers fault. You're the one scoffing that baguette or inhailing down that cheese cake.

5) That you're scared of consuming fats. The good fats packed with omega 3 that will enhance fat loss and boost good cholesterol.

So following on from these here are a further '5 Fat Loss Mistakes', you're probably making:

Mistake 6: You Are Obsessed With Your Weight.

I'v trained women who weigh every single day. It's crazy!! They get obsessive about the scales. I'm here to tell you that weight means nothing, the sooner you realise this the quicker you'll get that lean body you desire. So weighing every day is simply inhibiting your progress.

Your trainer is doing a 'kick ass' job getting you stronger and adding tight, lean muscle and you are hitting the panic button because it's been 2 weeks and you weigh the same. It's time to start listening to your trainer and throw those scales away!

Here is why...

You can literally lose a pound of weight by taking a dump. Your weight will also fluctuate by 2-3 lbs a day based on hydration levels, food intake and hormonal profiling. Women can literally add 4-6 lbs when they are premenstrual.

At SOS we use measurements, photographs and caliper testing to measure progress. The goal is to optimise 'Fat Loss' and not weight loss. So weighing yourself has absolutely no benefit. It shows nothing. I hope this demonstrates how little your weight tells about your progress.

Mistake 7: You Prioritise Cardio and Not Weights

The key to optimise 'Fat Loss' is to do exercises that promote lean muscle gains. Muscle boosts metabolism. Each 1lb of lean muscle will increase metabolic demand by an estimated 50 calories a day. So this type of training should be a priority over cardio.

Heavy Squats, Deadlifts, Pull Ups, Dips, Bench Press, Millitary Press and Kettlebell Swings should all be part of your weekly training schedule. Prioritise these movements during your weekly training routine, rather than that spin class or treadmill run.

Mistake 8: You're Scared of Protein Because You Think You'll Look Like a Body Builder.

This makes me giggle. When I tell women to eat protein for breakfast they are like, 'I can't eat that' or 'Steak for breakfast' - your crazy.

Why is it so crazy to eat god given protein for breakfast compared to all that refined crap in cereals and processed meals? To me it makes absolute sense.

Protein is key to optimising 'fat loss'. Your protein base goal for fat loss should be 1.5 grams of protein per kg of body weight. This is my base guideline and can increase up to 2.5 grams of protein per kg of body weight depending on the individual.

Steak, eggs, chicken and high quality supplements will not make you fat. Doughnuts, cheese cake, chocolate and takeaways make you fat.

Mistake 9: You Have The Attitude That Sleep is For Wimps

All those sayings that 'sleep is for wimps' or 'You get enough sleep when your dead', is certainly hindering your Fat Loss.

People that don't sleep well often store far greater body fat on their stomach due to the increase of the stress hormone cortisol.

My best tip I have heard, is that every hour of sleep before midnight is worth two hours in terms of regeneration and recovery. So aim to be in bed by 10 pm each night.

So get into an evening routine that gets you relaxed and ready for bed earlier. You'll soon be greatful you did when you have more energy to attack your workouts and start seeing that blubber on your belly vanishing.

Mistake 10: You Don't Like Vegetables So Don't Eat Any

How old are you? My brother didn't like vegetables when he was 4 years old. He soon 'manned up' when he realised they were good for him. It's time you did too.

There are so many different types of vegetables, so just because you hate the taste of sprouts doesn't mean you hate all vegetables. Start experimenting with them again and using them. You'll soon find methods of eating the vegetables you enjoy and can start benefiting from their fat burning effect.

Think about it...

Vegetables are the foods given to us by mother nature and they make the perfect form of carbohydrates if you want to get healthy and lean.

Vegetables alkalise the body and optimise fat loss. They are high in nutrients and fibre, while being low calorie. So are absolutely perfect to have with your meals.

Similarly to a solid nights sleep vegetables help clear cortisol (stomach fat). So they are key.

If you don't like vegetables, I think it's time you grew up and started experimenting a little bit more.

I hope these further 5 tips will add to the knowledge bomb that we gave you yesterday.

If you need any help with your fatloss or want any free advice just drop us a comment below.
 

 

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