There are thousands of gym users around the world who seemingly eat very little and exercise endlessly but struggle to see any change in their physique. If you have reached the point of saying you can't lose weight on a low calorie diet or rigorous exercise program, today's post will explain why this is happening to you and what you need to do to get some results.
The basic advice in the fitness world for those looking to lose unwanted body fat is to eat less and exercise more, but this rule is only a very loose guide to success. There are many individuals who are doing too much dieting and too much training, surprisingly ruining their own chances of success in the process.
If your goal is to get a smaller waist and retain it, you need to avoid the common trend of coupling starvation diet tactics with a near gym addiction. Otherwise you'll find it very difficult to forge further progress and get frustrated to see others obtaining results while you stay in the same position.
This trend is so popular because it is often pushed by gossip magazines and experts who proclaim that there is an instant solution to your problems, while making you believe that all of your favourite foods are you enemy.
Eating 500-1000 calories per day is outdated, ineffective advice and despite the fact that it has been scientifically proven wrong many times, there are still tens of thousands of people following that protocol in the gym. Likewise, they spend over two hours per day on the cardiovascular machines in the gym and don't see any results because this is also outdated advice. Those who combine these two ineffective protocols usually go through this cycle:
After experiencing a quick weight loss for a period of about a week while their body reacts to being starved, they quickly hit a wall. They mistake that quick loss for progress, so they continue restricting calories and hammering cardio sessions on the gym floor. They suddenly realize that they can't lose any more body fat no matter how much they try. This leads to frustration, causing the person to eat lots of junk foods in anger and pile on any pounds they had lost in the first place.
Upon reaching this point, it is easy to understand why an individual becomes depressed about their weight and wants to get their diet back on track. The problem is, however, they continue straight back on the same routine. But the second time around they blame themselves for their lack of results and restrict calorific intake even further...
You may wonder how on earth the body can not lose any unwanted pounds despite barely eating and working out all the time, but the answer is very simple. The metabolism is slowed by the body in reaction to the starvation diet and extra high workload being placed on it by the individual. The body is concerned that it is being starved, therefore it refuses to let you burn off any of it's valuable fat stores because it needs them to keep you alive.
Instead, it will feed you lean muscle and learn how to adapt to survive on a low calorie intake. Almost all of the carbohydrates and fats in everything you eat will be stored in a bid to bolster it's reserves of these all important fuels which crash diets often advise you to cut out. Long, steady state cardiovascular exercise has also been shown to have a detrimental effect on lean muscle tissue, making a severe problem even worse. Instead, switch to a short but effective HIIT routine coupled with a regular resistance training program.
That's right - building lean muscle tissue via weight training will actually increase your fat loss substantially!
When trying to structure the perfect diet, the first rule is the eliminate any thoughts of starving yourself or cutting out certain nutrients like carbohydrates. If you are reading this and perhaps noticing that you may have put your own body through this in the past, the best way to get back on track is to slowly increase your calories each week rather than suddenly jumping up.
How much you eat can determine how easy it is to drop unwanted poundage in future, too. For instance, a person who maintains 200 lbs eating only 500 calories per day will find it very hard to get further progress because they are already malnourished, whereas a person eating 2000 calories per day will find it easy.
If you walk into any fitness suite you will hear countless men and women saying that they can't lose weight on a low calorie diet and wondering what they need to do to sort it out. Rather than running straight to the first personal trainer you see, simply look at your eating habits and exercise routine. You will usually find that the issue is right under your nose.
The basic advice in the fitness world for those looking to lose unwanted body fat is to eat less and exercise more, but this rule is only a very loose guide to success. There are many individuals who are doing too much dieting and too much training, surprisingly ruining their own chances of success in the process.
If your goal is to get a smaller waist and retain it, you need to avoid the common trend of coupling starvation diet tactics with a near gym addiction. Otherwise you'll find it very difficult to forge further progress and get frustrated to see others obtaining results while you stay in the same position.
This trend is so popular because it is often pushed by gossip magazines and experts who proclaim that there is an instant solution to your problems, while making you believe that all of your favourite foods are you enemy.
Eating 500-1000 calories per day is outdated, ineffective advice and despite the fact that it has been scientifically proven wrong many times, there are still tens of thousands of people following that protocol in the gym. Likewise, they spend over two hours per day on the cardiovascular machines in the gym and don't see any results because this is also outdated advice. Those who combine these two ineffective protocols usually go through this cycle:
After experiencing a quick weight loss for a period of about a week while their body reacts to being starved, they quickly hit a wall. They mistake that quick loss for progress, so they continue restricting calories and hammering cardio sessions on the gym floor. They suddenly realize that they can't lose any more body fat no matter how much they try. This leads to frustration, causing the person to eat lots of junk foods in anger and pile on any pounds they had lost in the first place.
Upon reaching this point, it is easy to understand why an individual becomes depressed about their weight and wants to get their diet back on track. The problem is, however, they continue straight back on the same routine. But the second time around they blame themselves for their lack of results and restrict calorific intake even further...
You may wonder how on earth the body can not lose any unwanted pounds despite barely eating and working out all the time, but the answer is very simple. The metabolism is slowed by the body in reaction to the starvation diet and extra high workload being placed on it by the individual. The body is concerned that it is being starved, therefore it refuses to let you burn off any of it's valuable fat stores because it needs them to keep you alive.
Instead, it will feed you lean muscle and learn how to adapt to survive on a low calorie intake. Almost all of the carbohydrates and fats in everything you eat will be stored in a bid to bolster it's reserves of these all important fuels which crash diets often advise you to cut out. Long, steady state cardiovascular exercise has also been shown to have a detrimental effect on lean muscle tissue, making a severe problem even worse. Instead, switch to a short but effective HIIT routine coupled with a regular resistance training program.
That's right - building lean muscle tissue via weight training will actually increase your fat loss substantially!
When trying to structure the perfect diet, the first rule is the eliminate any thoughts of starving yourself or cutting out certain nutrients like carbohydrates. If you are reading this and perhaps noticing that you may have put your own body through this in the past, the best way to get back on track is to slowly increase your calories each week rather than suddenly jumping up.
How much you eat can determine how easy it is to drop unwanted poundage in future, too. For instance, a person who maintains 200 lbs eating only 500 calories per day will find it very hard to get further progress because they are already malnourished, whereas a person eating 2000 calories per day will find it easy.
If you walk into any fitness suite you will hear countless men and women saying that they can't lose weight on a low calorie diet and wondering what they need to do to sort it out. Rather than running straight to the first personal trainer you see, simply look at your eating habits and exercise routine. You will usually find that the issue is right under your nose.
About the Author:
About your author: Top online personal trainer Russ Howe PTI teaches proven weight loss tips on his blog every day. If you feel like you can't lose weight on a low calorie diet he will teach you the facts.
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