Thursday, August 9, 2012

Why Can’t I Lose Weight?

This is an excellent article from "The Boot Camp Girls", Alicia & Carrie. I couldn't have said it better myself so I won't. ;-) They even include one of my major pet peeves about people hanging onto the treadmill! If you want to know more about that, there's a great article here ==> Stop Holding On When On The Treadmill.

Why Can’t I Lose Weight?

Losing weight and burning fat DOES NOT have to be a losing battle! You have more control over it than you think.

Small tweaks can make a BIG difference.

Here are a few reasons why you’re not seeing the results you’d like:

You’re not strength training. Often, people who are not losing weight don’t do strength training. The more lean, sleek muscle you have, the faster your resting metabolism is because muscle is the body’s most metabolically active tissue.

You’re not exercising in a way that forces your body to adapt. The adaptive response requires energy; it raises your body’s energy needs. The body will then dig into stored fat for this energy.

They may not be pink but they're WAY too light.
If you’ve been strength training and the weight hasn’t been coming off, it may be because you’re not doing much more than merely going through the motions.

There’s the story of a heavy-set woman who was doing body weight squats. A trainer waltzed over, knelt beside her, said “Hi” with a smile, then handed her two 10 pound dumbbells (one for each hand).

The woman’s mouth fell open, but the trainer said, “You’re going to do eight reps of your squats but this time you’re going to hold a 10 lb dumbbell on each side.”

“I can’t do it with that weight!”

“Oh yes you can. Trust me. You’re going to complete all eight reps.”

The woman said her goal was to lose weight, but nothing was happening despite regular workouts. She began her squats, and it wasn’t easy. She had to fight her way to the eighth rep, but she completed eight full repetitions.

The trainer said, “Now that’s the way every set should feel. Apply this effort level to all of your sets for every exercise. You won’t lose weight if you keep doing something your body is efficient at. You must do something that forces you to struggle. Struggling begets weight loss.”

A month later the woman reported having dropped an entire dress size.

Moral of this true story: Exercises that require you to push harder will burn fat and spark weight loss, especially when paired with sensible eating.

No, a couple won't kill you but they do add up.

You eat mindlessly. Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A “little bit here and there” adds up. Avoid eating when you’re focused on other things, such as watching TV or you’re on the computer.

You drink diet sodas. Artificial sweeteners often trigger hunger.

Too many processed foods. These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.

You skip breakfast. Breakfast, even if it’s only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.

You hold onto the treadmill. This has got to be one of the most weight-loss-sabotaging habits out there. The body has absolutely no reason to burn more fat in response to make-believe walking.

Instead, pump the arms and get winded to force your body to adapt. Remember, the body won’t adapt to something that it’s very efficient at doing (e.g., walking while holding onto something for support).

If you're trying to burn lots of fat, this won't do it.

You don’t do HIIT: high intensity interval training. This form of cardio blasts fat.

Inconsistent exercise habits. Regular exercise means the difference between success and failure. Even if you’re doing everything right in the gym, consistency is the MOST important thing.

Poor sleeping habits. Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.

Too much daytime napping. Excessive inertia means a slowed metabolism to accommodate it.

Before you blame your parents and grandparents for having “the wrong genes,” review your lifestyle habits to find out what can be modified to promote fat loss.

For more information about how to get the best fat loss results from your nutrition and exercise programs, call Mickey at (717) 509-7777.


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