If you’re weight loss has come to a grinding halt and you are looking for the answer to get back on track, then this article may just be what you have been looking for…
Whether you call it lean, ripped or shredded, the gruelling process of getting that unwanted body fat of your frame, to reveal those awesome gains you’ve worked so hard to get, needs you to be dedicated, consistent, put in the hard work and above all…to be patient.
There always comes a time when you have been putting in your best efforts for weeks, then all of a sudden the scales just simply won’t budge. When you get to this point and you start having doubts of whether you have been working so hard in vein, you need to get some advice on how you are training, or at the very least find some information (just like this), that can help give you a quick kick in the butt and get you back on track.
Read on for some pointers on how to get back on the fast-track to fat burning and on how to correct some basic errors that you may be making.
PROBLEM 1- YOUR CARDIO IS NOT THE BEST TYPE FOR BURNING FAT.
Most people often think that the more cardio you do, then the more fat you will burn. If this was the truth, then all those people strolling along on the treadmills at the gym, watching Netflix and listening to music would have the leanest physiques in there…unfortunately this is not the case.
Lots of extended moderate cardio training is not the best and can be a waste of time…at its worst, it can actually be counterproductive as you may even end up burning of some of your hard earned muscle mass.
To start dropping body fat in the most efficient way, ramping up the intensity to ‘close to maximum’ with high intensity intervals is by far the most effective way to get rid of those unwanted kg’s quickly.
People at all levels of training can do HIIT, as we can just vary the interval timing to allow for someone’s fitness.
To perform HIIT training correctly, we alternate even timed periods of high and low intensity exercises, for example sprinting and jogging…15 seconds of sprints and then 15 second of jogging. The better the persons fitness, the longer the intervals are extended out, although working at periods of more than 45 seconds may not be very sustainable for most people. I would personally recommend intervals of no more than 20-30 second with maximum output on the high intensity rounds, If you are very new to HIIT, it may be better to double the time of the low intensity round…eg: 15 high/30 low intensity.
As these workouts require a lot of energy and focus to get the desired result, it is best to set aside a whole workout session to put in maximum effort for the training, or at the least get it done at the start of your workout. Remember to bring to the table the same mindset and energy that you would put into your hardest lifting sessions! That means no chatting, no watching the TV’s and make every rep count!
How to HIIT Train– for beginners train 2-3 times weekly for 6-12 minutes (longer rest intervals). For intermediates 2-4 times for approximately 10-18 minutes (equal high/low intervals) and for the advanced I would say go for 3-4 times per week with sessions of 12-20 minutes (shorter low intensity intervals).
ERROR 2- YOUR EATING IN WRONG EVEN THOUGH YOU’RE DIETING.
Even though you were, or may now be including HIIT into your workout plan, exercise has a very small impact on fat loss compared to the impact that diet does. You may even have your nutrition all in order, but the biggest dietary mistake a lot of us make is the ‘portion size’ control.
Most of us are raised seeing the size of meals on a plate as normal, but blame eating out and our loving family providing us with a oversized dinner…and we have a warped understanding of what an actual meal should look like. Most people think they are eating a normal sized meal, but in actual fact they may be eating 2-4 times what is required for effective fat loss.
A lot of people in the gym these days put most of their focus into macronutrients, which can be great for getting in good nutrition, but if its not balanced out with a focus on caloric intake, it can actually be very detrimental to your healthy weight loss journey…not to mention that it will stop fat burning quickly in its tracks. Over-consumption of calories is the number one cause of increased body fat, so it make perfect sense that it is the number one factor in fat loss.
Food tracking and getting yourself familiar with what an actual meal should look like is the most effective way to stay on track and/or kickstart fat burning. My recommendation to do this properly is to approximately weigh out for your foods and manage liquid calories for a few weeks, until you become more accustomed to ‘what you calories look like’ on the plate and in your glass.
ERROR 3- YOU ARE NOT TAKING FULL ADVANTAGE OF NEW SCIENCE.
Even though I myself do not use lot of supplements, unless I need to really kickstart the result I am looking for…I do however strongly advocate their use in training. A well put together plan of diet and exercise can definitely yield proper results and help people reach their goals, but by adding in a high quality supplement can really give them that extra edge to sky rocket their results.
When looking to choose a fat burning supplement, look for ones that contain researched backed ingredients such as, green tea extract, caffeine and also yohimbine…all of these have been proven to increase the energy expenditure in the body as well as accelerate fat burning.
You can also look at supplements such as Carnitine, which has been shown to help the body break down stored fat and shift into the mitochondria to be used as energy and there are also loads of thermogenic drinks on the market these days, that help increase the body’s temperature slightly, thus burning off body fat in the process. Some of these also contain stimulants such as caffeine and can be used during workouts to give you a little helping hand to train that little bit longer and harder.
Take a trip to your local supplement store and have a chat to one of their knowledgeable staff if you do decide to go down the road of supplementation.
Hopefully this article has given you some new information to take into your training, but remember consistency and patience is the key to fat loss.