Are You Making These Three Fat Loss Mistakes?

By Kevin DiDonato MS, CSCS, CES

Sure, you want to lose weight.

But more importantly, don’t you want to lose F-A-T?

If you’re sitting there nodding your head in agreement, then please read on.

For the most part, you may be doing some things right.

You’re probably eating the right way…

You’re probably exercising for 60 -90 minutes per day, most days of the week…

And, you’re probably listening to the advice of others who have lost weight before you, hoping that their advice will help you break through your fat-loss plateau!

Sound familiar?

Well, you’re not alone!

At any given time, roughly 50 percent of all adults are on – or have tried – some kind of diet…

Even some teenagers may also be on a diet – one that you’re on or one they “found” on the internet!

But is it working?

Dieting and the Nation’s Health

Eating right and exercising are all perfectly sound ways to lose weight – and more importantly - fat.

If that is the case, why are there so many overweight adults and children living in this country?

The answer: fast-food, highly-processed and refined carbohydrates, and plenty of added sugar has resulted in an ever-growing population of overweight adults, young adults, and children.

Now, a fraction of those people may be dealing with medical issues that have resulted in increased weight gain, but for the most part, the ease of getting high-calorie, nutrient-dense meals is literally at your fingertips.

And this – in combination with lack of physical activity – may be leading to higher caloric intake and faster increases in fat and weight.

This is a BIG problem!

But what’s even worse: There are things that you may be doing – in hopes that you WILL burn fat – that may be having the exact OPPOSITE effect on your body.

Three Things You’re Doing WRONG to Lose F-A-T

Now, these three things are common mistakes that many people make every day – and they don’t even realize that they are limiting their body’s ability to burn fat.

Not PUSHING Hard Enough

Going through a normal workout, doing a set, and then taking a long break in between to chat with friends or other gym members is NOT going to get you leaner!

The intensity of your workout will dictate how much weight – and fat – you’re going to lose.

The lower the intensity, the less calories and fat you may burn.

The higher the intensity = more calories burned = more FAT burned.

Higher intensity exercise has been shown to maximize calorie and fat burn while sparing your lean muscle mass.

And, it has been shown to burn calories POST workout – meaning the next day or so your body will continue to be a fat burning machine.

Varying the intensity stresses both your metabolic system AND your cardiovascular system, so you get the best of both worlds.

And, higher intensity workouts take a fraction of the time as traditional cardio and strength training programs.

Your Exercise Selection is All WRONG

A lot of people feel that if you modify an exercise to make it harder, then you will burn more and get fit faster.

Well, I’m here to tell you: It may not be better at burning fat!

You see, the basic exercises – squats, push-ups, dips, and crunches – may be modified slightly to boost your fat loss results.

Instead of doing regular push-ups, vary the tempo, pause at the bottom, or speed up the movement, and guaranteed you will feel a noticeable pump, plus the tiny beads of sweat on your head.

Or you can vary the time and reps: Instead of doing your normal 12 – 15 rep range, try doing it for 30 or 45 seconds, concentrating on executing proper form and technique through the whole time period.

Making slight modifications to the basic exercise may not only boost your intensity – but also your calorie and fat burn – taking you one step closer to accomplishing your goals.

The #1 WORST Exercise For Fat Loss

Cardiovascular exercise may be the number ONE worst exercise if you want to burn fat.

This type of exercise is designed to strengthen your heart and circulatory system in order to reduce future risk for heart disease.

It also helps you to burn calories – but only DURING the exercise.

And for many people, this is the ONLY form of exercise they do!

Cardio is good for burning calories, but if you’re not including this in combination with a strength training workout, then chances are you’re not maximizing your fat loss results.

Once again, changing the intensity of the workout may yield better fat loss.

And, including a strength training program that builds lean muscle mass may lead to better overall results.

DON’T Make These Three Common Mistakes

If you’re making these common mistakes when you go to the gym, chances are you’re not going to be making any headway in the battle of the bulge.

Varying your intensity, avoiding mundane cardio, and sticking to changing up your exercise plans, may result in greater weight loss and better overall results.

Adopt smart changes and start seeing the fat melt off your body - TODAY!

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