You’ve found the perfect workout to help you get lean and mean, bringing out muscle definition like you’ve never seen before. You’ve also taken the time to put together a diet plan that promises rapid fat loss results, thanks to it’s low calorie intake.
You start slugging through it, fending off hunger by drinking more water than you thought humanly possible and chewing sugar-free gum like it’s going out of style.
You feel confident you’re on to the best results of your life.
But are you?
Crash dieting like this where you use a very low calorie intake, depriving your body of key nutrients is the fastest way to hinder results.
That’s right. All the hard work – the pain, the suffering, the fatigue – it could be all for nothing. Your body is very good at protecting its survival and the minute your calorie intake takes a nosedive is the minute your body’s natural protective responses kick in.
Your metabolism, which is responsible for determining how many calories you burn daily, takes a hit and pretty soon, fat loss screeches to a snail’s pace – if it happens at all.
Sounds pretty ugly, right? Fortunately, it can be avoided. By learning some of the biggest diet mistakes that crush any good metabolism, you can ensure yours keeps humming along and you continually see results.
Here’s what to do ensure you don’t blow your diet.
Where’s the meat? If you want to get lean, meat should make up a good portion of your diet plan. If you’re vegetarian, find alternative lean sources of protein rich foods.
Without a doubt, one of the most positive things you can do to boost your metabolic fire is to add more protein to your diet. Not only does this help you calm hunger (a definite plus), but it’ll also boost how many calories your body burns simply digesting that food.
This is a concept called the thermic effect of food, otherwise known as TEF for short. Protein rich foods have a TEF value of up to 25%, while carbs and fats come in at a measly 4 and 2% respectively.
Which do you think will help you get leaner? The choice is clear.
Another big mistake many people make is spending all of two weeks on a muscle building program and then thinking they’re ready to diet off the fat and reveal their new physique.
If you don’t have a good base of muscle on your body, it’s a double-whammy working against you.
First, your metabolism is already going to be slower because muscle is the most metabolically active tissue. Those who are more muscular naturally have higher daily calorie burns, so this helps them get leaner in a hurry.
Second, even if you do manage to burn up some fat, how do you think you’re going to look? You won’t be ‘fit’, that’s for sure. You may be thin, but you’ll be lacking the muscle tone and definition you desire.
Remember, you won’t attain the look you want regardless of how lean you are unless you have muscle to show.
Think the fastest way to fat loss is to make the treadmill your new home away from home? If so, you might want to reconsider.
What few people realize is that too much cardio actually has the opposite effect on fat loss. It can slow down your metabolism and even start causing muscle to be burnt off as fuel, causing you to lose that lean muscle base we just talked about.
Cardio does not burn fat like you think it does. Sure, if you’re doing interval training a few times a week, that is a different story.
But, if you are slugging it out for 60 minutes, 5 days a week or worse, doing double day sessions, you’re on a fast road to nothing more than frustration.
Ditch the steady state cardio. Your mind, body, and likely your social life will thank you.
Another big problem that can wreak havoc on your metabolic rate is yo-yo dieting. If one minute you’re on the latest crash diet and two days later, you’ve given up hope and are burying your sorrows in a box of Double Stuff Oreos, you have big problems ahead.
Your body does not respond well to these kind of extreme fluctuations and soon it will catch on entirely. It’ll just conserve fuel whenever you are eating to prepare for those periods of calorie deprivation. This means slowing your metabolism down and making sure that your body is primed to convert food to fat immediately.
This is not going to lead you to a lean body – or even health for that matter. It’s one of the fastest ways to destroy any hope of a future of a fit, defined you.
Finally, the last crushing bad habit you need to make sure you aren’t making is waking up in the wee hours of the morning to sneak in another workout session.
If you’re burning the midnight oil only to awaken four to five hours later to squeeze fitness in, you need a schedule adjustment. While it’s great you’re so determined to get those sessions in at any cost, your determination in this case is actually working against you.
Think of your ‘beauty sleep’ as your ‘fat burning sleep’ from now on. Without enough of it, certain hormones in your body will shift, slowing down your metabolism and making you more prone to storing body fat as well.
Precisely what you don’t want. Aim for at least 8-9 hours per night. Find another time during the day to get your workout in by cutting out some other activity that just isn’t as important.
So which of these mistakes were you committing? Do you see places you could change your current approach around? You won’t be moving forward with fat burning results until you are adjusting these errors, so make sure that you are taking them seriously.
And if you are not sure how to get started with making these adjustments or kick starting your fat loss then join our Free 7 Day Fat Loss Kick Start Program now.