Hit a plateau? Exercising regularly but still struggling to shift stubborn fat? When it feels like you’re doing everything right but still can’t seem to lose the pounds it’s time to play weight detective. There are plenty of reasons why your sterling efforts might be going unrewarded.
So here’s a list of reasons to consider...act on...and hey presto, achieve the body you want!
While cardio is essential for good heart health, it’s not enough on its own for optimum weight loss. You might be so tired after a workout you have no energy for much else the rest of the day. Cardio can also make you hungry so you might splurge on the calories post-workout!
The solution? Always pack a low-calorie post-workout snack. Also, build more lean muscle by increasing strength training: try these cardio-based bodyweight exercises and strength training exercises for beginners.
If you’re ploughing through the reps too easily you might need to use heavier weights, or possibly lighter weights if they’re too heavy and gravity is doing the work for you!
Aim to make the last couple of reps in a set quite tough; you should feel like you’ve really pushed yourself and can’t do any more. This will increase the protein content of your muscle fibres which helps your body burn more calories.
Warming up your body before exercise wakes up the blood flow and nervous system, so your body becomes more efficient, has more energy for the workout and burns calories more effectively.
Try dynamic stretching, or anything that takes you through the same movements in your chosen exercise at a low intensity. Avoid static stretching, which actually calms your system down.
Bored muscles mean no progress. You will only see improvement when you challenge your muscles by doing exercises they’re unaccustomed to.
There are loads of ways to do this – use the free weights, machines, resistance bands, up the number of reps, vary the weights and rest periods and try new classes. Aim to do something new every couple of weeks (a great way to use a flexible gym pass) and your body will respond.
Ok, you might do intense workouts three times a week, but are you a couch potato the rest of the time? Sedentary lifestyles can be the difference between someone who struggles to lose weight and those the weight seems to melt off.
So be as active as you can, as often as you can!
Interesting ideas, thanks. Also eating too many calories???