5 reasons You’re NOT LOSING FAT
Very often I am asked how to maintain the form, get rid of the fat, get a reduction, improve the appearance. Some questioners have a lot of knowledge, others require education “from scratch”. Here are the most common reasons why you remain the same with fat/fatty so far.
Reason no. 1: “You are overestimating the calories expended during exercise, and do not appreciate – calorie from snacks and drinks”
Strength/cardio training, is does not cause a giant expenditure of energy. Even powerful bodybuilding training (70- 80% of maximum weight) is expensive about 5.5 calories per minute for body weight 53 kg and 10.5 kcal for 100 kg weight; or 330 kcal per hour (53 kg) or 630 calories weight (100 kg). Run at a rate of 12 km/h is expensive about 11. 4 kcal per minute by weight 53 kg and 21,7 kcal for 100 kg, which is that 1 hour of runing at a rate of 5 minutes per 1 km is expensive of 684 calories for a person weighing 53 kg and 1302 kcal for a person weighing 100 kg. And now the answer what my weight training and “mass building” is for? The less muscle you have – slower energy is spending during the day (daily activity, rest). To make matters worse – during weight training, more fat you have – you recive less impact on after training fat burning. And now compare these data with buds, cakes, fizzy drinks. And in this way and so lying, because the body has diversified sources of energy, including muscular glycogen, intramuscular fat, lipoprotein circulating in the blood, etc.
What can I do with it?
STOP FRY! limit alcohol consumption (in many cases increasing appetite), if you need to have something to drink during show in the cinema or in front of the tv – let it will be ordinary water, green tea or coffee without sugar. If you allow yourself to eat junk food – go for 1-2 hours a day walk, swim, get on the bike, etc. Limit tv watching and sitting in front of a computer, Tablet, etc. Remember that healthy fats (e. g. nuts, almonds, olive oil, linseed oil) is a caloric bomb.
Reason No. 2: “cardio, cardio, cardio”
Cardio Machines – in a number of studies have demonstrated that their effectiveness is low, negligible or none. Yes, there are also studies showing that you can get rid of the unwanted fat. But . . . If you have better tools, why do you use the poor one?
One of the stydies crushing “cardio”:
81 women, physically inactive, before menopause.
The age of 30.7 ± 7.8 year
high: 164.5 ± 7.4 cm,
weight 68.2 ± 16.4 kg – but in this up 38.1 ± 5.5% body fat!
It was examined by using DEXA methods (many times more effective than poor measurements of BIA) through and after the end of the 12 week workout. Ladies 3x a week walk on a treadmill, each of session lasted 30 minutes. Effects? None. Taking into account the test group as a whole: not lost weight or body fat. As it turned out, many of the women included in the study were not susceptible to training others lose some fat.
What can I do with it?
do not use machines, go outside for a jog, remember that the larger the heart rate you have and energy expenditure – your training is better, fat-burning zone is a myth. Gradually instead of cardio, include interval training for your plan, if you do not have the appropriate capacity to apply it, start with adaptive intervals training, process under aerobic conditions (marches, cycling, walking). You can rely on aerobic intervals (e.g. 2 minutes faster run , 1 minute slower; 400m faster, 400m, slower, etc. ) After a few weeks of exercise, time will come for anaerobic intervals (for example, tabata, HIIT, peripheral training), at the very end you can use eg. fat resistant protocols.
Reason No. 3: “diet of 1000-1200 kcal”
Drastic restriction of calories, far in excess of the common sense. The effect? The metabolism slows down to the point that further reduction of body fat is impossible. If you are dealing with a similar professional “nutritionist” – look for another. Similar methods are effective only in the short term. By the way I would like to note an important fact: “body weight doesn’t mean anything!” What matters is the composition of the body (the amount of glycogen, muscle, fat, water, lean body mass – LBM). If you enjoy from each pound you lose, then you need to know that the same decrease in body weight can mean negative phenomenon, for example: disease, cancer, cachexia. So drastic restriction of supply of calories is effective in terms of “disposal” . … but it works very shortly. The most common counterargument: “but my friend dropping in this way X kg” yeah… and then after a while fought back from a loss in a vicious circle “losing weight”. Not counting the prospect of 1-2 months, but year or two. Short term excellent results gives you a sauna – but… losing of water and electrolytes has nothing to do with a reduction in body fat. According to a meta-analysis of studies by 2014, including 7286 people: the biggest weight loss was associated with low-carb diets – an average of 8.73 kg after 6 months of observation and 7.25 kg after 12 months. Also reported interesting results on low-fat diets after average: 7.99 kg after 6 months and 7,27 kg after 12 months of observation. The differences between the diets are minimal. “The Atkins diet” has yielded 1.71 kg greater decline in weight compared to the “Zone diet” after 6 months. Please note that in terms of health – “number” on weight scale means nothing. You can for example. in a stupid way lose a few pounds of muscle, in addition to dehydrate (restrictive diet, excess of cardio, sauna, no weight training). Loss of subcutaneous fat and celiac can be in this case, the minimum or none.
Conclusion ? There is no one road to the end, there are a number of ways. Too restrictive diet is a reliable way to lose muscle mass, in effect: slowing down the metabolism and malaise.
Reason no. 4: “chess horse”
Are your gym have “jumpers”? Even the best strength training, interval and cardio will not give any results, if you don’t you’ll
be consistent. The same applies to the diet. Jumpers – does not work reasonably, every week change the strength training – from split to full body workout, another week to crossfit, kettlebells, and
for a while the links TRX, bikes or circuits with barbells. If you try a new diet or workout training – wait though 8-10 weeks. The lack of effects can result from bad exercise technique or wrong diets. For Very good fit-shape, you need to wait sometimes decades, to get rid of fat – even several years.
Reason no. 5: “metabolic diseases”
Perform a complete medical examination, as for example: a person with diabetes, metabolic syndrome, compared to healthy – react completely differently on the same training and diet. As if that wasn’t enough, even feeling of satiety is different in healthy individuals and patients. All of this is due to hormonal imbalance.
The studies recommended to make:
- blood pressure, if necessary, repeated measurements
- fasting glucose, the glucose tolerance test – if necessary
- the lipid profile (LDL, HDL, triglycerides, cholesterol)
- Static and exercise heartbeat test
- body composition test (eg. DEXA/DXA; BIA – giving controversial results for athletes and people who are overweight)
- free testosterone (FT), total testosterone (TT), estrogen (an adequate level of testosterone has a huge impact on the reduction of fatty tissue)
- cortisol (e.g. fat associated with stress)
- prolactin
- TSH\/FT3\/FT4 (thyroid)


