Doing all you can to lose weight but don’t seem to be making any progress? You’ve switched up your diet, added in some exercise a few days a week, but still you find yourself getting nowhere. What gives??
Personal trainers see people that attend their gyms have all types of success. Some succeed while some fail, but what causes one to reach their goals while others fail is usually a much smaller difference than they’d ever realize!
So without further ado, let’s reveal the small but easily correctable little differences that could be holding you back!
Not Working Hard Enough
The toughest part of any weight loss journey is getting started in the first place. But simply starting a running program or joining (and actually visiting) a gym or only the beginning of your path.
Once you’re underway, you’ve gotta be sure that you’re pushing yourself. Far too many trainers report that gym goers are often found on the elliptical moving as if they were in quick sand. Simply getting on is not enough, you’ve got to put in the work!
For low-intensity workouts like hiking or brisk walks, you should be shooting for about 50% of you maximum heart rate. Moderate intensity workouts, like a session on the elliptical or treadmill, should aim for about 65 to 75%. With high intensity (sprints, etc.), look for 80 to 85%.
Doing The Same Thing Over and Over
The definition insanity is to do the same thing over and over while expecting different results. Most people accept this as true, so why do you see them doing the same lazy routine week in, week out if it’s not getting results?
Because doing what you did last time, and the time before that, and the time before that is comforting. But that doesn’t mean it’s effective. If you’re weight loss has stalled, it’s time to shake up your routine.
If you’ve been on a running a set distance a few times a week, try switching out a day for sprint training instead. A great beginning sprint routine, for example, would be running as fast as you’re able for 30 seconds, then walking for 90, and repeating those steps a total of 10 times.
You’ll not only break up your boring old routine, you’ll also spike your fat loss as high-intensity interval training such as this has been proven to be the most effective method for quick fat loss!
Too Much Little Stuff
So, you’ve added weight training to your exercise routine. That’s great! Training with weights builds lean muscle, giving you the beautiful toned look everyone loves. And added muscle increases the amount of calories your body burns daily, making it easier for you to keep the weight off.
But far too many of us are guilty of sticking to small, simple weight lifting exercises like bicep curls machines which target only one body part. Compound movements that involve multiple joints like squats, pull-ups, or pushups are much better options.
These options will not only burn more calories while you’re performing them, but also work more muscle groups at once. So you get more results in the same amount of time! Easy decision, right?
Rewarding Yourself with Food
You’ve been killing it at the gym. You had an interval cardio session that left you drenched in sweat, you did a weight training routine focusing on compound movements — maybe both. So what harm could a little treat do?
More than you’d realize! An intense hour-long session at the gym can easily be wiped out (and then some) by a post-workout stop at Starbucks or chowing down on your favorite candy bar.
Avoid ruining your hard work by saying no to these diet-killing “rewards.” Instead, treat yourself to a healthy snack and reward yourself with something positive, like a nice walk with someone special or a trip to the movies — just skip the concession stand.
Not Following a Plan
Many of the diet plans you’ll find out there will leave you constantly starving, with very little actual weight loss happening. These plans typically ask you to take in a ridiculously tiny amount of calories each day, making you miserable, slowing your metabolism, and causing binges.
But there is a new system which hasn’t gotten much attention at all that many are having success with. The 4 Week Diet teaches you not only what to eat, but when — speeding your weight loss and turning your body into an absolute fat burning machine.
Those who have tried the plan reported losing 24-32 pounds and 4-8 inches off their waist in just 4 short weeks, with everything backed up by science. Imagine how great it will feel to see those kind of results, right? Go ahead and watch this video now that explains how to follow it.
So there you have it. The line between success and failure is often much smaller than we realize. Apply these changes to your lifestyle and you’ll stand a much better chance of losing that pesky weight! Best of luck, and be sure to pin this so you can check back on it later if needed. 🙂