Hey hope your fat loss journey is going great and doing some real progress.
There’s a lot of hype out there that we’ve been brainwashing into believing when it comes to looking fantastic and thin.
I don’t know where this mumbo jumbo started but it’s gotten out of control. We’re doing the exact OPPOSITE of what we should be doing when it comes to fat loss.
Here are my great 8 fat loss mistakes…
Mistake #1: Just Trying to Lose Weight
It’s not all about pounds and the scale when it comes to fat loss and looking great. Yes you have a lot of fat to lose and fat weighs a lot BUT if you just lose weight and don’t build any lean muscle then you’re body is going to just become a thinner version of itself. Meaning you’ll still be flabby and won’t look good in a bathing suit. The solution? Incorporate weight resistance training into your workouts as well as high intensity interval training. Also having a great nutrition program will help incredibly.
Mistake #2: Starving Yourself and Then Binging Like A Crazyperson
I used to think too that to look great you had to simply not eat as much as you’re eating right now. But I found this quickly leads us to a point of Total Starvation where we’ll rationalize eating anything in sight. This is when we binge and eat like a crazyperson until we are stuffed with food. Usually I’d feel guilty as heck afterwards and would just keep repeating the cycle over and over again. To burn fat we actually want to eat more smaller healthier meals throughout the day roughly 3-4 hours apart totaling 6 for the day.
Mistake #3: Thinking Exercise Is All You Need
To burn fat and have a toned shaped body you’ll need to exercise and lift weights. But if you neglect your nutrition then you might as well throw your workouts out the window. That’s how important nutrition is. Making sure you eat something smaller with some protein before you workout is vital to fuel your body. You wouldn’t try to drive your car on an empty gas tank.
Mistake #4: Not Having a Plan of Attack
When I find most trying to lose fat they’ll go to the gym with no end goal in sight. Not even a short term goal. Having goals is more than necessary to be able to know where you’re going and how to get there. It’s very much like Mapquest…You can put in where you are and you have to put in where you want to go to be able to know the best route. Same goes with fat loss goals. You gotta know where you are and where you want to go to find your best way to do it.
Mistake #5: Skipping Breakfast
Breakfast has been called the best meal of the day for a very good reason. You should consume a meal within 15 minutes of waking as your body is in a catabolic state and not burning any calories since you’ve been asleep for the past 8-12 hours. When you skip breakfast your body isn’t burning any calories and is storing fat because it thinks you may be starving. Studies also found that eating a larger 600 calorie breakfast will burn almost 4 times as much fat as a smaller 300 calorie diet.
Mistake #6: Going Too Hard Too Fast
All to often I’m seeing new pumped up people ready to burn some fat work out but only to completely disappear 2 weeks later. Going too hard too fast will hurt you in the long run and can lead to a quick burn out. It’s great to be energetic about working out and living healthy but if you go crazy with it at first there’s a good chance you’re going to fail. This explains the craziness that occurs when New Years rolls around, people are pumped to work out but 2 weeks later the gym empties out fast.
Mistake #7: Surrounding Yourself With Negativity
When you embark on your fat loss journey I can guarantee you you’re going to run into people who are going to try to bring you down because they don’t want to see you succeed. This is a travesty in my opinion and it boggles my mind how petty people can be when it comes to your own success. Do your best not to listen to the negative people in your life and if you can get rid of them, because you deserve more and will achieve your goals so much easier when you’re surrounded with positive and encouraging people.
Mistake #8: You Just Do Cardio
Just doing steady state cardio has to be the biggest mistake when it comes to fat loss. Old school aerobics have been found to not do much when it comes to losing unhealthy weight and burning fat. Unless you’re training for a marathon then you shouldn’t be running at the same pace on the treadmill for a half hour. I would recommend doing some high intensity interval training along with total body resistance training to burn fat the most effectively and the fastest. It’s a lot easier shoveling snow with a snow shovel than a spoon.
On Sunday December 6th at 4:00pm Pacific me and fellow personal trainer Ray Wetterlund 3 will be doing a Free teleseminar “The Lies and Myths of Fat Loss.” The only catch is that you have to register for it below to get in the call since we have a limited number of people who can be on the line.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.