5 things to avoid if you're trying to lose body fat

Hey guys,

I've recently written and run a healthy eating course and whilst the attendees enjoyed every session they really only came along for one reason....fat loss!

It seems that in the present fast paced, i want it yesterday society, people just don't (or won't) make the time for healthy eating but they will make time for fat loss. In other words we're results orientated.

I'll save another post for adressing this balance and pursuading you that healthy eating is more important than weight :), however during my course I found that some of the typical fat loss myths were brought up for discussion.

So here's my guide to the 5 things that are bringing a halt to your fatloss efforts.

1) Slow, long cardiovascular exercise.

In almost every gym and park around the country you will see people jogging, cycling, rowing for anything upto an hour or more at a "steady pace" that you can "just keep a conversation going" as advised by typical fitness instructors.

This type of training is great for slowly developing your cardiovascular fitness but will do nothing for your fatloss. This type of exercise just doesn't burn enough fat for the amount of time invested.

This type of training also has little carry over effect on calorie usage once you have left the gym (ie in day to day life)so we would have to perform it almost daily to gain benefit....that sucks huh?

2) Avoiding the weights room because you don't want to get bulky.

A modern myth that using weights will cause you to bulk up is often misleading. Typically speaking unless you eat an additional 500kcals per day, train specifically and are genetically gifted you are not going to add noticeable mass to your frame.

However fail to utilise resistance training, whether weights, machines, kettlebells, bodyweight etc whilst aiming to lose body fat and you will put yourself at risk of becoming skinny-fat.

Skinny fat is a consequence of your body using muscle as a fuel source when we restrict calories or nutrients within our diet whilst following an exercise program. The body goes into a defence mechanism storing fat and using muscle so if we do lose weight it's the wrong weight....not healthy and not a great look either :(


3) Eating processed foods

Processed foods pretty much cover everything in a packet or jar. This includes all the products that the supermarkets give a long shelflife by including preservatives and additives.

These foods are so denatured that our body hardly recognises them and struggles to take in necessary nutrients. This has many negative implications but most importantly it causes stress to the system which reduces our ability to mobilise and burn fat stores.

Also as the body isn't taking in enough essential nutrients so it keeps asking for more....manifested as your cravings making it harder to control calorie intake.

4) Sleep

If you are not in bed by 10.30pm most days of the week you are doing your fat loss efforts a disservice. Staying awake beyond 11pm leads to a sharp rise in cortisol levels (the stress hormone). Chronic (long term) elevated cortisol effects how our body metabolises fat making our body store more and burn less :(


5) Not drinking enough water

Water is our lifesource. we can go many days without food but without water our body shuts down. Most people will find they are dehydrated. Ask yourself do you get thirsty? Thirst is a typical sign of dehydration.

Dehydration effects almost every process within the body including fatloss. Typically if we are dehydrated our internal environment will not be able to deal with the toxins our body faces on a daily basis.

Toxins are stored in fatcells so often more are created to assist this storage. In a hydrated system these toxins can be diluted and cause less stress to the system allowing our natural fat burning processes to work optimally.

So there we go the 5 things to avoid so that your fatloss efforts aren't slowed down....

So what can we do to accelerate fatloss?

Basically just address the above...

- shorter, more intense interval cardio
- add resistance training into your workout programs
- eat a clean diet avoiding all processed and junk foods.
- get to bed earlier
- drink more water (typically 1 litre per 50lbs bodyweight per day)

Good luck :)

Nathan

Welcome

Hey guys,

welcome to my blog :)

This site will hopefuly provide a useful reference for my clients, friends and followers to gain usefull advice on all aspects of fitness & fatloss.

It would be useful for me to know what topics interest or downright confuse you so that I can make my posts as specific as possible, so please do comment or email ideas, thoughts and questions to inspire me.

I'm intending to write an article or post every week in 2010 so you should have 52 small snippets of my knowledge to take away and use over the coming year.

here's to a succesful and healthy year for you all,

Nathan