A lot of people want to lose weight, but lack the knowledge it takes to get there. This isn’t a bad thing, people can just be less experienced than others. That is why I will explain, in my opinion, the three common mistakes when people try to lose weight.
Cardio
So, before you think to yourself, cardio? I thought that is how I burn fat. Yes, but when you do it matters a lot. If you love doing cardio when you wake up and eat after, you are making a big mistake. This is not going to cause you to burn fat and lean out. You will end up eating through your muscles more. You are a sleep all night, maybe have not eaten for 8 hours, and then you go for a run? That doesn’t make sense. You want to have food as energy while you run, not your muscles.
According to the ACE (American Council on Exercise) written by Jonathan Ross, Health and Fitness Expert. “You can find other equally well-designed studies that conclude that it’s better to perform strength training first because muscle force-generating capacity (a fancy term for “strength”) is reduced when doing cardio first”. This applies to weight loss, too. Of course, if your goal is to run marathons, just mainly stick with cardio more than weight training. But if you want to lose weight or build muscle, do your weight training first.
Nutrition
Of course, this is the biggest one. If you want to lose weight, it is recommended to reduce your calorie intake of about 500 calories per day. Honestly, that can really be it. But, for a lot of people who can be difficult. The other issue is just eating unhealthy over all, such as having too much bad fats (trans and saturated), sugars and white carbs which can lead to bad sugars in the body.
Reduce bad calories such as sugars and overall eat more veggies than fried foods, fast foods, greasy foods and junk food. On the link below you can look at the Six Basic Steps to Weight Loss, which will go into a lot more detail with nutrition, weight training, and more.
Six Basic Steps to Weight Loss
https://markymarksfitness.com/six-easy-steps-to-weight-loss/
Intensity
Not all, but there are many people who want to lose weight, but when they get to the gym their pace is slow. Their rest periods are way too long or they simply do not know what exercises work the best. Therefore, it can be good to have a trainer to show you different exercises, push you, and achieve results even if it takes a while to get there. Rest periods for weight loss should be about 30 seconds in-between sets. Of course, you can go back to back with workouts or do as many rounds as you can.
A good example would be doing barbell squats for 15 reps, then going into mountain climbers after for 20 to 30 seconds. After that, then you may rest 30 seconds to 1 min at most and repeat. There are some people who also sit at work for the most part, then come to the gym and sit on the bike. Does that really make sense for weight loss? Most exercise should be standing to engage the core more, but also burn more calories.
Recommended Book
- Unlocking the Secrets of Weight Loss