As our winter and spring clothes start to come off one piece at a time, people will start noticing what’s been hiding underneath all those baggy clothes. Hats off to those who’ve been busting their asses in the gym during the winter and can proudly show off their hard work. But for those who were lazy this can be a rather stressful period since they either have to show no muscle at all or show their accumulated layers of fat.
The spring period is actually one of the busiest periods for the latter group of people trying to shed as much fat as possible in a short amount of time. The truth is that the majority will fail to accomplish this goal and walk with a shredded physique and a six-pack at the beach. If you’re one of these people, we can help you out. We present to you a list of the five most common fat loss mistakes and how to fix them.
Trying to lose fat too fast
We live in an age of instant gratification so it’s no wonder that people are accustomed to getting instant results. The same goes for fitness, and they try to follow some magic plan to cut the fat instantly. You should always look out for diet plans that offer quick fixes, since there is no such thing. These types of plans usually incorporate severe caloric restriction, total elimination of certain types of foods and macronutrients, all kinds of so-called “body cleanses” or any other kind of extreme fat-loss tactic.
The biggest reason why these plans are not working is that they aren’t sustainable in the long-term, not to mention the serious risks they can pose to your health. The fact is that such a drastic approach to changing your diet will almost inevitably result in developing eating disorders, going on binges in comparison to taking a more flexible approach.
Additionally, losing weight fast will usually result in losing more muscle mass in comparison to a slow weight-loss. No study has ever proven that taking such drastic changes can result in a sustainable, healthy weight loss.
When going on fat loss diet, try to lose up to 1% of bodyweight each week, which is approximately 1-1.5 pounds per week for the majority of people. Do this by employing a flexible approach, consuming diverse types of foods from every food group, unless explicitly stated by your doctor not to, due to some medical condition you might have.
Exercising with light weights only
There is this common belief that once someone is starting a fat-loss diet, they should drop any training program they’ve been doing up to then and switch to exercising with light weights using high reps, instead of continuing with the weights they had used before, that built their hard earned muscle mass which burns fat to sustain itself. This doesn’t mean that there is something wrong with doing some high-rep, light-weight work. All rep ranges provide their own unique benefits when used for a specific purpose.
However, eliminating heavy weights from your training will only result in loss of muscle tissue. People usually use light weights in combination with decreased rest intervals between sets attempting to elevate their heart rate and burn more calories. But, using light weights results in a low overall training volume. This isn’t what you want since it’s been proven that training volume is one of the key elements to achieving optimal muscle hypertrophy.
What you should do instead is continue training with progressively heavy weights by using low, medium and high rep ranges and sensible rest intervals.
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