Weight loss can get pretty frustrating. You feel like you spend your life at the gym but nothing seems to work and you don’t see the results you wanted. Maybe that’s because you are not doing what you should be. We’ve listed 5 mistakes that may keep you from losing weight:
1. You only do cardio
You’ve probably seen marathonians. They’re super thin and ripped. Their workouts consist of running for hours at a time. If you want to lose fat without losing your muscles and curves, you’ll have to incorporate resistance training in your workout routine. That way, you’ll shred fat but keep a muscular and curvy figure (girls, we don’t want to lose that butt, right?)
Moreover, having more muscles means more calories burned. Add resistance training to your cardio to burn more fat during and after your workouts.
2. Not enough intensity
There’s a simple equation when it comes to weight loss and fitness goals in general. Intensity = results.
The amount of time you spend on a treadmill does not equal to the amount of calories you burn. Instead, you should create intensity in your training. That will make you burn calories during your training but also after.
That leads us to the following point:
3. Not changing your workout routine
When you practice something for a while, it becomes easier. For example, the more you practice drawing, the better and easier it gets.
Same with your body. Once it has learned a new skill (lifting x amount of weight or running for x amount of time for example), it gets used to it and stops changing. That is why you must mix up your routine so it doesn’t become just that: a routine. Alternate between weight training, cardio, functional training, HIIT. In short, don’t let your body get used to a certain type of workout. If you only like doing one thing, running for example, increase the intensity as soon as you feel comfortable.
The thing is, to have the best results, you should always be out of your comfort zone.
4. Thinking you can eat more sugar after your workout
“My workout was so intense, I can eat whatever I want!”
Thinking that working out gives you the excuse to have more sugar will wreak havoc on your weight loss journey. Like I said, you should give your body time to repair itself after a training and then nourish it with good, whole foods. Of course, the occasional cheat-meal is fine but it should never happen more than once a week or you’ll have a hard time losing those extra kilos. Remember, you need to be in a calorie deficit in order to lose weight. If you feed your body with sugar right after your workout, you’ll lose all the benefits!
5. Giving up to quickly
1, 2, 3 weeks went by and things were going well. Now, it’s the fourth week and you still don’t see any results. Don’t give up now! Bare in mind that the first results can be seen from week 6 to 7. During the first month, you should focus on building the habit, finding what you like and what works best for you.
First, you will feel physiological and psychological changes. Your mood will get better, your energy level will rise, and you’ll sleep like a baby.
Be patient and you will start seeing physical results. Rome wasn’t built in a day!