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3 Reasons Your Workouts Are Not Effective

 In your endless hunt for the end-all solution to weight loss, muscle building, and fat burning, you are likely bombarded by hundreds of different methods claiming to be “The One” that will make all the difference. However, in order to find the type of workout and wellness plan that will change your body in all the right ways – you must first assess what you have been doing in your current workout that has gotten you to where you are now, at the seemingly endless plateau. Figure out why your workouts are failing and open the doors to a whole new you.

 

1. You're Not Doing HIIT Training

The Secret is the "Afterburn"
The one thing that will get you real results is making sure your internal body is working, even when you are not. This body process known as EPOC, or Excessive Post Exercise Oxygen Consumption, is when your body takes in excess oxygen for after your workout to support the aerobic burning of fat and the energy needed to get your body back to rest. This process essentially helps you burn calories for up to 36 hours post workout.
HIIT, or High Intensity Interval Training, causes large fluctuations in your heart rate, from high to low, which in turn, creates a large disturbance in your metabolism. The larger the disturbance in your metabolism, the more aerobic energy (aka calories from fat) is required to bring your body back to rest after you workout. Interval training mimics sport start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. The best thing is that these workouts don’t have to be very long, and usually take less than 30 minutes! This is one of the few workouts that will cause these fluctuations, thus boosting your metabolism to keep working long after you’ve stopped

2. You Are Not Building Enough Muscle

It's About Muscle, Not Fat
The days of the 1-hour elliptical and treadmill sessions are long in our rearview. However, far too many people have misconceptions about the proper ways to burn fat – in the sense that most people are afraid to weight train, as it will make them “bulk up”. Yet the truth is, you need to have and build your muscle in order to burn fat. Muscle is the only tissue in your body that burns fat, as it takes the most amount of calories to sustain.
Cardio workouts alone will not get you the results that you want. As they say, strong is the new sexy, and there is no substitute for strength training – it is an absolute necessity in order for you to get the type of lean and toned body you yearn for. Muscle that is being conditioned consistently sheds fat easier than muscle that is “lazy.” Also – in order to build this muscle – protein is king. You need to make sure you are getting enough and the right kinds in order to make the muscle gains necessary for you to both build lean muscle and burn fat.

 

3. You Don’t Eat Right Because You Don’t Cook Right

You Can't Out-Train A Bad Diet
Weight loss starts in the kitchen. I know I’m not the first one to tell you that. But a reason your workouts likely aren’t working is because you aren’t working enough in the kitchen. I know personally, I hate spending hours on end trying to sift through the never-ending host of recipes online and in some of my favorite cookbooks. It is a waste of time and the recipes never truly gave me what I wanted: a clean, hassle-free, delicious recipe.
You need quick, clean, and tasty recipes that are easy even for the person who typically refers to eggs and toast as their culinary masterpiece. Once you find a set of recipes that work for you (you shouldn’t have to spend more than 20 minutes in the kitchen), you will realize how easy eating clean truly is. Also, the less time you spend in the kitchen, the more motivated you will be to do so more often. Join the green & white eating club- making meals that rely heavily on green, leafy vegetables and lean white proteins. Just add some unique spices and your taste buds and fat glands will thank you!

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WORKOUTS

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NUTRITION

The Clean Bulking tips for Hardgainers

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LOSE FAT

8 Tips to Burn Extra More Fat

4 Reasons Why Your Not Lean

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The Clean Bulking tips for Hardgainers

 

 

 

Question:

Is there a way I can bulk up wthout getting too much fat?

Answer:

Clean bulking takes a ton of discipline and the right strategy. It’s not a bulk that allows you to sit on the couch and chow down on fried chicken and Chinese takeout. It’s more like prepping to play a superhero in an action movie. “Knocking down the basic food groups is the biggest thing you need to do to get big and lean,” says Jim White, a spokesperson for the Academy of Nutrition and Dietetics.
Start your day by hitting several groups at once: five egg whites, a piece of fruit, and some avocado for healthy fats and fiber. “A lot of guys think, ‘I can’t eat fat. If I eat fat, I’m gonna be fat,’ and that’s not true. We need 20% fat in our diet,” says White. Snacking midmorning on almonds or walnuts is a good idea as well to add more healthy fats and protein. A good lunch option is a lean, healthy salad with non-starchy vegetables such as broccoli or carrots and some protein like grilled chicken. For a midafternoon snack, try hummus with whole-grain crackers.
The key is to eat consistently. And dinner is the easiest option: Skip fatty cuts and go for five ounces of lean meat. “Gaining lean muscle means going for leaner cuts of meat, like flank steaks and fillets, chicken, and, of course, fish,” says White. Enjoy your meat with some starch: rice, beans, quinoa, wholegrain couscous, or sweet potato, for example. Those are the basics for a clean diet (assuming you don’t slather all those foods with butter and/or ranch dressing).
To gain weight, you just eat more of the same healthy foods you do to get leaner, (larger portions). If you used to have a cup of oatmeal for breakfast, make it a cup and a half; instead of prepping four ounces of chicken for dinner, make it six. Consistency is key, and as tough as it is to achieve, it’s what you need to stay on track. This means planning your meals and snacks, so get ready to get into a new (healthier) routine.

Stir Fry:

Throw steak, vegetables, nuts, and brown rice in a wok for an instant clean meal.

Fit Fact:

Walnuts are full of both healthy fats and protein, making them an ideal snack.

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4 Reasons Why Your Not Lean

"I don't get it, I'm eating less and exercising more but the fat isn't budging."
Sound like something you're saying right now? Does it seem like no matter what you do you’re just stuck in a fat loss rut? Our bodies do not want to be lean. Mother Nature happens to like making and storing fat, just look at contestants on these weight loss shows. Their bodies are so efficient at adding fat that it even places fat on their organs. Fat is very easy for our body to maintain, muscle on the other hand, is not. Muscle helps to raise your metabolic rate so muscles are very "expensive" for our body to build and maintain. Our diets have to be perfect in order for us to lose fat properly. But what if your diet, cardio and workouts are perfect?

1. Water Retention or "Fake" Weight Gain

 

 I see this daily, especially with women. If you are in a caloric deficit -- consuming fewer calories than your body needs -- you should be in a state of fat burning. That said, losing weight on the scale and losing bodyfat are two different things. If you are in a negative calorie state and the scale keeps going up it could mean a couple of things; water retention or intestinal back up. If you're weighing yourself daily you’re going to notice a fluctuation and that is mostly due to your body getting rid of food or sodium from previous days.

2. You're Overeating and Don't Realize It

 

 

 You might be saying "But I am eating healthier and I barely eat, there's no way I can be overeating!" Well, my friend, let me tell you: If you’re not logging your calories and just "eating by feel" or "eating clean foods" you're probably overeating. A calorie is a calorie no matter how you slice it. If your body requires 2,000 calories a day to lose weight and you consume 2,100 calories from grilled chicken and lettuce you will still gain weight! On the other hand, if you consume 1900 calories from skittles you will lose weight.

3. You're Not Using a Food Scale

So many nutritionists and RDs can agree that most people are good at underestimating their calories eaten. A good example of this is a piece of protein. If you’re eating a piece of protein and you assume it is either three or four ounces, in reality the protein might be eight or nine ounces. That’s almost double or even triple the amount of calories. This is why when someone comes to me wanting to lose bodyfat I always instruct them to get a food scale. You might be surprised at where your portions are.

4. You're Overestimating How Many Calories You’re Burning

 

 

Going back to something you have probably heard a million times over, you must burn more calories than you consume. Most people overestimate how many calories they are truly burning. If you went for a 20-minute walk you did not burn 300 calories! Most people have smartphones or an iPod of some sort; all of these devices come with calorie trackers that can tell you exactly how many calories you are burning from exercise. Just make sure you keep your methods to track calories consistent. If you use the number on the cardio machine, stick with that number. A smartphone device will read a different number from the cardio machine. The one that is correct is the one you use consistently.
The solution to not losing fat is to start logging your daily intake. You wouldn't drive cross country with no map, so stop eyeballing your food and start keeping track. Most people say they can’t lose weight because they don't have the proper systems of checks and balances in place to ensure they are burning fat.

 

 

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