4 Fat Loss Mistakes (and how to fix them)

 

burn fat and build muscles

As a personal trainer the one goal that is shared by ALL of the people I work with is the desire to lose more body fat.

If you share in this desire then be sure to avoid these common fat loss mistakes as they may keep you from reaching your goal;

 

Mistake#1

Relying solely upon low intensity cardio as your fat burning exercise.

 

This is a very common mistake. Low intensity cardio (such as walking, roller blading or a leisurely bike ride) may be very therapeutic BUT these activities lack the intensity required to produce lactic acid- a chemical produced by your body that plays an important role in losing body fat. A simple way to fix this is to perform 8-10 minutes of high intensity intervals immediately prior to your leisurely walk. The intervals will produce lactic acid and the walking will serve to help it to dissipate.

This technique is explained in greater detail in my coaching program and is fantastic for fast fat loss.

 

Mistake #2

Over reliance on ab- specific training.

 

This is a problem that is exacerbated by the infomercials you see most every night. While we all want a lean midsection performing countless repetitions of sit-ups or crunches is not the way to achieve this.

Fat loss is systemic and fat cells are reduced as a result of a calorie deficit occurring in the presence of a balanced hormonal state. Ab specific exercises do little to increase your bodies fat burning hormones.  The fastest way to lose stomach fat is to eat a low glycemic, nutrient dense and calorie sparse diet and choose those exercises that have the highest metabolic cost (burn lots of calories).
This would include:

 

Compound movements (such as squats, lunges,etc).

 

Hybrid movements (lunges rows, squat curls etc).

 

Sprints, burpees, ball slam and other forms of metabolic conditioning.

 

Mistake #3

 

Eating too little!

 

This may come as a surprise but I have met many “workout” people and chronic dieters who were eating too little food and as a result had a difficult time losing more fat. The truth is that too few calories for too long will always result in a slower metabolism and possibly even fat gain!

 

Here is a simple way to calculate your caloric needs (I use a more accurate approach with my coaching clients but this is a great place to start):

 

Bodyweight X 8 = calories required for fat loss without losing muscle.

 

Maintaining a calorie deficit is vital for fat loss BUT don’t get bogged down by too much nutrition dogma. And that’s why you want to avoid…

 

Mistake #4

Never breaking the rules 

 

In my life some of my best experiences (and biggest breakthroughs) happened when I simply forgot all the “rules” and did whatever the heck I felt like doing. Interesting how this works for your diet too..

One day per week you should forget all about eating for fat loss and simply eat whatever you want. I have been doing this for years and have never gained any fat from doing so. Lately I have been experimenting with intermittent fasting to lose weight (performed the day after my “cheat” day) and I will report back with my findings soon.

 

Let me know what your experience has taught you…

 

Keep training hard and expecting success.

 

Bruce

 

 

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

2 Responses to “4 Fat Loss Mistakes (and how to fix them)”

  1. Alex says:

    Your #3 point is interesting.

    While I have no doubt that some people won’t eat enough, I doubt that’s the biggest problem (but I do value your opinion).

    Instead what I have found with many of my clients is the complete opposite. They have reached a stage where they are just eating whatever they feel like, and often to much of it.

    At least that’s what I have discovered as I have been constructing a solid meal plan for them.

    Will be interesting to see if this will change in a near future.

    Kind regards,
    Alexander Brown

    • admin says:

      Thanks for your comment Alex. I see this most often with those clients of mine who are hard core exercisers. These are the sorts of folks who train consistently and are often over training (afraid to take a day off for fear of getting “fat”). I have encountered some women who were “food phobic” and were eating less than 1,000 calories per day and exercising 5-6 days per week.
      This is not typical though as the average Joe or Jane tends to exercise too little and eat too much…

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