fitness and home workouts Sep 13, 2016
Unfortunately, when it comes to fat loss, most of us are clueless. We take our diet tips from tv commercials, fad magazines, and celebrities. The thing about these sources is that they know nothing about the physiology of weight loss.
Our bodies spent centuries developing efficient ways to store fat, burn fewer calories. and fend off starvation only to now and try to evolve to the complete opposite. Makes sense why can be hard to lose fat.
If you are having a problem losing that stubborn fat, look at these five reasons that could be the cause.
Most people think to get a good fat burning workout they need to go on a long run. Humans are designed to run. We spent a long time, in our history, running through the woods trying to catch our food, but we didn’t spend hours running at a constant speed.
Running and other cardio exercises should be limited to short bursts, maybe 30 minutes at the most, but primarility focusing on interval training.
Running at a steady state over extended periods of time has been shown to increase cortisol, decrease human growth hormone, and suppress hormones that are needed to burn fat.
Long bouts of cardio can cause the body to use muscle for fuel.
For your body to do basic chemical reactions that allow things like oxygen exchange (breathing), you need the right amino acids. The only place that the body stores amino acids is in muscle tissue.
If you’re skipping out on protein, you force your body to use its own muscle tissue to fuel basic metabolic processes.
Even if you don’t eat meat, you need to make sure you are getting protein after every workout. This includes physical activity that you may not think are workouts, like landscaping and other manual labor jobs are going to require a lot of protein.
If you’re not eating protein, you will lose muscle mass at a higher rate than fat.
Chronic under eating is typical when on a "diet." That is what most people do when they try to lose weight. People don’t look at trying to change their body composition. They just see the number on the scale.
Under eating can slow your metabolism, cause muscle loss (sound familiar?), and under-eating puts you at risk for nutrient deficiencies.
Crash dieting causes your metabolism to slow, which means you have to eat even less to “lose weight,” which causes your metabolism to slow in further.
See how this can be counterproductive?
The slower your metabolism is, the faster any excess calorie consumption will turn to fat. You definitely won’t be losing any.
Instead of trying to eat less, focus on trying to build muscle. Muscle burns fat and is more compact than fat. It will give you that fit aesthetic you’re looking for, and you may not even lose one pound.
Lifting heavy weights and gaining muscle is one of the fastest ways to burn fat and build muscle. Adding muscle increases the body’s ability to burn fat. Testosterone, a major factor in muscle building, is one reason men can burn fat faster than their female counterparts are.
Women tend to avoid the weight rack because they are afraid that they will “bulk up.” The truth is that the average woman does not have enough testosterone to cause the extreme hypertrophy seen in males, or even female body builders.
Therefore, this fear is no reason to avoid the weight room, where you can build muscle that will burn fat.
Stress is one of the major factors in why people cannot lose fat. Stress releases a hormone called cortisol. Cortisol does many things in the body during stressful times, including slowing digestion and increasing the body’s ability to store fat.
Stress does other things that can lead to an increase in body fat as well, including emotional overeating and stress bulge eating.
Unfortunately, we live in a chronic stress environment. If you’re doing everything right and still not losing weight, then you should check out your stress levels and do all you can to reduce it.
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