If you remember awhile back Callie Durbrow made a guest post for PMacStrong. We had actually met on a shuttle that was headed back to the airport after a conference we both attended. I think I was ranting on the phone about being on information overload to my boyfriend. After I got off the phone we started up a quick conversation. Ever since then, we’ve both been following each other online.
Take a look at what Callie has to say about her top reasons why you’re not loosing fat. I must say, I agree.
11 Reasons Why You’re Not Losing Fat
A fat loss training post by Callie Durbrow
Hey, Callie Durbrow here from UltimateAthleticFitness.com and I super excited to be here on Pamela’s blog. I’m a huge follower of all of Pamela’s videos and inspirational posts. We share a lot of the same views on strength training for women and I wanted to give you a little bit of insight on how to improve your training for ultimate fat loss.
I just got back from a super heavy strength training session this morning. It’s been a while since I lifted that heavy; I’ve been doing a lot of conditioning and higher volume work with the kettlebells and battling ropes. My strength work has been lots of single leg work and today felt great- all of that single leg work has really translated into increases in my overall strength.
Anyway, back to the task at hand. Why are you not losing fat? Well, I bet I could speak with 10 different people and they can tell me 10 different stories about their backgrounds and training experiences. Even though these are all individuals I can guarantee that they have a lot more in common than they think. The things they have in common are probably the mistakes they are making when it comes to their fat loss goals.
Think about what it means to lose fat. When you step on the scale, does that tell you anything? Nope.
The ultimate goal here is to lose fat and gain lean, toned muscle. These are two separate tissues and it’s very possible to have a high concentration of both fat and muscle if you don’t train and eat properly. So, our goal here is to lose the fat and gain muscle. This is what gives you that tight, lean and athletic look.
So, check this out. Here are the top 11 reasons why you’re not losing fat…..
1. You’re not performing enough strength training
2. You’re eating like you’re on a “diet” instead of supporting the hard training that you’re doing
3. You’re doing too much steady, long duration cardio
4. You’re not getting enough sleep
5. Your strength training consists of light weights (3-5lbs) and high reps (15-20)
6. You’re doing crunches in the hopes of creating a slim stomach
7. You’re skipping breakfast
8. You have no post-workout nutrition
9. You’ve never touched a kettlebell
10. Your training sessions have been the same for the last 2 years
11. You try a different “diet” or training plan every other week in the hopes of finding the magic bullet
I talk to tons of my new personal training clients every week and these are such common mistakes. Don’t feel bad because these are simple fixes. Losing fat and creating a lean, athletic body is not easy but it’s simple.
Here are the top 11 things to change if you want to lose fat effectively…..
1. Perform aggressive strength training sessions 2-4 times per week
2. Eat 5-6 small meals and snacks per day with a focus on protein, veggies, fruit, nuts and some whole grains
3. Avoid steady state cardio, instead perform sprint intervals (hills, bike, stadium stairs) for a fast, efficient and fun workout
4. Get at least 8 hours of sleep to avoid raising the cortisol levels in your body (stress hormones that can store body fat)
5. Lift heavy weights regularly with perfect form. Movements like squats, lunges, chin ups, push ups and kettlebell swings will rev up your metabolism and work all muscles in your body for a higher calorie burn
6. Avoid crunches and regular sit ups. Instead train your core with Turkish Get Ups, Plank variations, Kettlebell Windmills and full body training
7. Eat breakfast within 1 hour of waking and be sure to include high quality proteins and fruit
8. Have 8 ounces of low fat chocolate milk within 30 minutes after your training session. This helps to recover muscles and also keeps your metabolism up (burning calories!). This also eliminates the “eating everything in sight” when you get home
9. Train with kettlebells several times per week. These are one of the most versatile tools that help increase strength, stamina, core strength and mental toughness. Movements like swings, snatches, presses and Turkish get ups will challenge your entire body in a way that you can’t experience with dumbbells or barbells
10. Include variety in your training sessions. Your body adapts quickly so change up your workouts every 2-3 weeks after increasing the weight, volume or time of each exercise. This helps you to progress without hitting a physical or mental plateau
11. Stick with what works; supportive nutrition, strength training and interval/metabolic style cardio training
This type of training and eating is so much more fun than a restrictive diet with tons of boring cardio. Your workouts will be much shorter, more intense and best of all your results will come so much faster. The best motivator is seeing results, so give these small changes a try and have fun with it!
Callie Durbrow is the owner of a Cambridge personal training program focused on helping local residents burn fat fast, tone and tighten and boost their energy levels. For more fat burning and training tips check out her blog at http://www.ultimateathleticfitness.com
Tags: fat loss by Pamela
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