Why Weight Loss Programs Never Seem to Work
Weight Loss Mistake 1: Not Strength Training
Strength training is crucial to any weight-loss program. The obvious benefit is that it causes you to gain muscle. This increase in muscle will help to increase your Resting Metabolic Rate (RMR), commonly known as your metabolism. Keep in mind that most people trying to lose weight have sedentary lifestyles, people with sedentary lifestyles don’t typically have a lot of muscle mass when compared to people who are physically active.
Weight Loss Mistake 2: Doing The Same Thing Over & Over
Progression is crucial for any weight loss program.
The first time an individual does a workout their body will be inefficient at the workout and will likely have some significant muscle soreness. If you continue to do the same workout over and over your body will adapt to become more efficient and the workout that was strenuous on Day 1 becomes easier. This is your body adapting. If you never change the workout, your body will not need to adapt or gain muscle or lose fat, etc.
Program Design, Program Changes, or Periodization is Difficult to Understand.
A simple way to think of how to progress is by increasing either the volume (Reps/Sets/Distance) or intensity (Weight/Speed). This can be done weekly, bi-weekly, or monthly. I hesitate to say as needed but keeping a workout journal will help you determine when is time to make the adjustment.
Below is an example of three weeks of increasing volume & intensity for cardio & strength.
- 1st Week Load: 8×1 minute airdyne@200 Watts, 4×6 Back Squats@55-65% Max
- 2nd Week Load: 10×1 minute airdyne@200 Watts, 4×6 Back Squats@60-70% Max
- 3rd Week Load: 12×1 minute airdyne@200 Watts, 4×6 Back Squats@65-75% Max
As you can see for the strength training, the loading intensity changes and the volume stays where it is. While the cardio workout changes the volume, but leaves the intensity the same.
Below is an example of changing the intensity for cardio & changing volume for strength training.
- 1st Week Load: 10×30 seconds airdyne@200 Watts, 3×8 Back Squats@60% Max
- 2nd Week Load: 10×30 seconds airdyne@250 Watts, 3×10 Back Squats@60% Max
- 3rd Week Load: 10×30 seconds airdyne@300 Watts, 3×12 Back Squats@60% Max
Weight Loss Mistake 3: Crash Dieting
Most people think that to lose weight they must go on some sort of restrictive diet. Paleo, Whole 30, Vegan, and Keto are a few examples of popular diet plans. These diets are extremely difficult to maintain and in my opinion are ALL FLAWED! They may have initial success, but very few people are able to maintain them forever.
For example, you go on Keto and cut out nearly all carbohydrates from your diet. Carbs are your primary energy source for high-intensity activity! Exercising on this diet is very difficult. Not to mention your grocery bill is going to be more expensive than in the past, especially if you are really committing to doing this Keto Diet right.
Now imagine you are going to your friend’s house for dinner wondering if there is going to be anything there that fits your restrictive new lifestyle. Are you going to refuse to eat what they make because it does not fit your diet? Are you going to bring your own food? Perhaps you will justify eating poorly because you have been so disciplined lately. This is not an outrageous scenario and it puts unnecessary stress around food (stress is bad for weight-loss). This diet (and most diets) are not realistic to maintain, and what is going to happened when you stop and reintroduce all the foods you were missing during your diet? You’re going to gain back any weight you lost!
I repeat, crash dieting does not work!
Your diet needs to be the way you eat all the time. It needs to be something you can live with and feel good about. If you can eat real food (that does not mean it needs to cost a fortune), learn how to portion control, and occasionally allow yourself to have small amounts of unhealthy indulgences you will have a much better chance of long-term success. Trying to do something extreme for a short period of time, in the end, crushes so many people’s weight loss plan.
Weight Loss Mistake 4: Not Doing Steady-State Cardio
Steady-state cardio is one of the most popular weight loss methods and is typically where people start their weight-loss program. This is a very important rule to manage your weight! Whether you want to maintain your weight and especially lose weight!
Most people starting a weight loss program need to do 2 things.
Eat Less Calories
Move More to Burn More Calories
This simple type of cardio can be low impact and relatively easy to moderate intensity. This is great because it reduces the risk for injury. For someone who is trying to lose weight an injury is going to derail any progress that may have initially been made.
Weight Loss Mistake 5: Too Much Too Soon
This is the most detrimental mistake the average person trying to lose weight will make. Start slower than you think you should and gradually progress! This goes for your workouts, eating habits, sleeping habits, and more.
Its ok to start slow and want to progress – its actually the right way too!
If you want to change your life you need to change the way you live!
Wrapping It Up
These are 5 mistakes I see all the time. They are things that are easy to correct. With proper strength training followed by cardio sessions, increases in daily physical activity, minor adjustments to the way you eat, and gradual progressions and changes over time you can lose weight gain muscle and live a healthier life.For more questions please feel free to contact me! Click on this Contact Link and fill out the Form!