REASON’S YOU CANT LOSE WEIGHT.
So you may have been exercising most days of the week, watching what you eat, stopped drinking alcohol during the week and you still cant lose WEIGHT!!
Well lets start with your first problem, you dont want to lose weight, what we should be focusing on here is losing fat, to do this we need to ensure we are combining strength training and cardio in our weekly schedule to ensure we are gaining lean muscle (dont worry ladies you do no have the testosterone to turn into a bulky body builder) to burn fat continuously and at rest. If you are only focusing on cardio and are not including strength training then generally, unless you are performing EPOC (refer to my article) cardio training then once your session finishes you cease all fat burning for the day. The more lean muscle you have on your body the more calories you can consume without gaining fat, therefore if you dont consume those extra calories you will lose body fat.
Moving onto your eating habits, so many people still have the mentality that the less they eat the more weight they will lose, I guess in a way they are correct, you may lose weight due to your body going into starvation mode, therefore you will burn any precious muscle you have first and foremost, again what we are wanting to lose is fat. You must and I cannot stress this enough, eat breakfast then every 3 hours after this eat another clean meal. My suggestion would be to eat clean everyday of the week and substitute one meal during the week as a cheat meal and one meal during the weekend as a cheat meal, alcohol can be consumed in moderation once per week with your weekend cheat meal only, but you must ensure that you are eating your next clean meal 3 hours after cheat meal is consumed. Generally all clients that come to me wanting to lose weight have very similar eating and drinking habits. 2 examples as below
example 1.
breakfast – none
morning tea – coffee and biscuits or muesli bar
lunch – take away or sandwich or dinner from night before (which of course include sugars in the form on sauces and complex carbs, pasta etc)
afternoon tea – chocolate or biscuits or muesli bar
dinner – take away or stir frys or pasta etc. wine, beer.
dessert – chocolate or icecream etc.
(their weekends are much worse)
This is generally an example of someone who is unfit and overweight.
example 2
exercise – gym class or walk/jog/boot camp in morning
breakfast – oats with milk or cereal of some sort
snack – muesli bar or protein bar or nuts or fruit
lunch – sandwich or wrap
afternoon tea – fruit or nuts or yoghurt
dinner – stir fry etc alcohol
Weekend is similar but includes take out, alcohol and treats.
You can obviously see what is wrong with the 1st example, but you are probably thinking the second example is not too bad.
To be honest if you are wanting to get lean in a short period of time (12 weeks) you must do cardio every day, eat 6 clean meals per day, eat clean for every meal of the week except for 1-2 meals spread out, preferably 1 if you are wanting fast results, consume 2-3 at max glasses of alchohol per week with the 1 cheat meal in the weekend, be able to still eat the next clean meal 3 hours after the cheat meal is consumed, strength train 2-5 x per week and drink 3-5 litres of water per day.
If you are not doing this then you are either maintaining or gaining fat. Its not rocket science people. Its just discipline and hard work, if you want it enough you will do it.
NO MORE EXCUSES OR JUSTIFICATIONS IF YOU PREFER TO PUT IT THAT WAY LOL!!!
If you would like a clean eating plan personlised to suit you, contact me on 0406195208. This can be all done online if needed.
Ash Mason