It’s no doubt that you can’t out-exercise a bad diet. With that said when you are eating right and exercising and still not losing weight it can be very frustrating. Sometimes its not just effort but the type of effort you make with exercise that can get you the results you are looking for. Be sure you are not making any of these common mistakes when it comes to exercise and weight loss.
Mistake #1: YOU DON’T SCHEDULE YOUR WORKOUT FIRST THING IN THE MORNING.
Get up and go! If you have to get up a half an hour earlier every morning then just do it! Studies show you are more likely to get your workout in if you do it first thing in the morning vs. later. This is usually because later in the day the excuses come creeping in.
Benefits of working out first thing in the morning include;
- You can keep up the fast from overnight and tap into stored fat for energy
- Improves overall sleep
- “Jump starts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours!
- You are energized for the day
- You make better food choices throughout the day and it puts you in a “healthier” mindset for the day.
- Increased mental acuity
- You will feel great all day!
MISTAKE #2: YOU GO WALKING FOR LONGER BUT NOT FASTER:
Walking is not enough for weight loss. It takes about an hour a day of moderate exercise just to MAINTAIN weight. So that is still good but if you want to lose weight you need to bump it up with some intervals of stronger intensity. Short intense exercise is better for fat loss vs. longer less intense cardio. Throw some intensity and push yourself to add in some running or sprints. Your body will work harder and burn more fat than it would during a steady-state aerobic walk.
MISTAKE #3: YOU GO TO THE GYM FOR AN HOUR AND THEN SIT AT A DESK ALL DAY.
Once your workout is done that does not mean its ok to just go and sit all day. Remain active throughout your day. You can do this by
- Taking the stairs vs. the elevator
- If you sit at a desk during the day be sure to get up and move every 30 minutes by taking a walk or stretching.
- Take an evening stroll after dinner
- Park your car in a further parking spot and walk the extra way to the store
- Stand instead of sit if you can
This will keep the calorie burning fire within you going all day long!
MISTAKE #4: YOU ARE SCARED TO LIFT WEIGHTS IN FEAR OF BECOMIING “BULKY”
Ladies and gents you want to build muscle! Ladies don’t be afraid of getting bulky. This is a myth! You need to lift some weights to activate your muscles. Unless you are using crazy heavy amounts you are not going to get bulky, but instead what you will get is nice muscle definition. Running for long periods will burn calories but sprinting or lifting weights will result in more muscle. Adding in bodyweight exercises can be just as effective as lifting weights. The more muscle you have on your body the more calories your body burns just functioning. So more muscle is GOOD!
MISTAKE #5: YOU DO THE SAME WORKOUT EVERYDAY.
You need to frequently change up your workouts. Your body is an amazing machine and it is designed for efficiency. This means if you do the same thing over and over again the process becomes easier. If you are doing the same run every day or the same exercise class it starts to feel more effortless even though you still are sweating and moving. Your metabolism literally learns and gets used to it too so fewer calories are burned with the same repetitive exercise output.
The most effective workout in minimal time is HIIT or high intensity interval training. Don’t let the name intimidate you. Adding intervals into your workout can be done at any and all levels. One of the most important variables in exercise is intensity. HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or rest. You will burn up to twice as much body fat than if you were to remain running at the same pace and never change. Your body works harder and has to burn more fat. HIIT creates an after burn effect that causes metabolism to skyrocket. It boosts the body’s fat burning hormones but also helps to hold onto lean muscle.
Along with eating a traditional primal nutrient dense diet, breaking up repetitive exercise with intervals may be just what you need to sculpt your body and lose stubborn weight.
BE Well! 🙂