5 Reasons You Can’t Lose Fat
Here are 5 Reasons You Can’t Lose Fat;
1. You’re not lifting heavy weights:
The “light weight, a lot of reps” thing to get “toned” is old news. You have to ACTIVATE muscle in order to burn calories and build muscle. Lifting weights in the 3-6 repetition range requires serious focus, and it causes a huge chain of muscles to activate. For example, if you squat 20 times with your body weight, you’ll feel it for sure, but if you squat with 315 pounds (that is a random number, it is all relative) on your back for 6 repetitions, your body has no choice but to fire a lot of muscle on all cylinders. Unless your caloric intake is WAY over what it should be, you’ll get leaner from doing this. Think about it… how do wrestlers, boxers, and weight lifters who have to compete in the same weight class every year get stronger and stronger but stay the same weight?
2. You think “whole wheat” is a good choice:
Listen, whole wheat is better than white, for sure. However, the response it elicits in the body is pretty close to the same thing. If your body can’t handle carbs, let alone gluten, then eating any whole wheat products isn’t for you. Most people these days are so inflamed from their current dietary choices, that it is a rare occasion that carbs are a good idea. I’m not a spokesman for low carb diets, but unfortunately, it seems to be the best option with most people. If you’re trying to get leaner, you should consume the majority of your carbs within an hour before or after your workout. Choose sweet potato (not sweet potato fries), quinoa, brown rice sometimes, oatmeal.
3. You don’t eat enough fat:
You need fat to burn fat. All the cells in your body are made of fat. A lot of vitamins and minerals are dependent on fat to be absorbed by the body. If you can’t absorb vitamins and minerals, then you’re in big trouble. Stick with grass fed beefs, whole eggs, nuts, coconut oil, fish oil, and things like that. Consume more fat, but remember 1 gram of fat is 9 calories, so it adds up quick. However, it will help you out in the end.
4. You’re only doing slow, steady state cardio:
Steady state cardio means that you’re running, biking, walking, or whatever modality you choose, at one speed. Cardio at a low intensity doesn’t do much for us in terms of retaining, or even building muscle. In fact, we may lose muscle from it. If we use muscle as fuel, we then have less lean mass afterward. If your muscle decreases, you will have a lower metabolic rate at rest. What does that mean? It means your ability to burn calories decreases, and you’ll have to eat less in order to be in a caloric deficit to lose weight. This brings me to my next point.
5. You’re not eating enough:
If you are a 180 pound woman or man, you have no business eating 1500 calories every day. Even if each meal is on point, and full of nutrition, it won’t matter if you aren’t taking in enough calories. Think about it, we live in the Boston area, have you seen overweight homeless people? So have I. Eating too little will make your life very difficult in terms of losing weight, amongst other side effects including low energy, and not being able to fall asleep.
6. One more reason for good luck, you need to SLEEP:
Sleeping is one of the most overlooked aspects of the health puzzle. It is the time you recover from the day full of stress both physical and emotional. It is a time where a lot of hormonal activity takes place. Sleep burns calories! There is not enough time in the day to type up why sleep is so important. Work on it. If you can’t fall asleep, try Sleepy time tea, or supplement with zinc and magnesium before you go to bed. Valerian root is a great herb to try as well, but don’t be dependent on it, just supplement once in a while.