5 reasons why you still have some extra fat
In the race to lose fat, there are some common faults that are however not known. It can happen that you are training very hard, lifting weights and doing aerobic exercise to the letter, and yet for some reason do not get the body you want. If you think a little more, you may recognize certain reasons: too much fast food, lack of sustained training, little demand at the gym, or an uncontrolled fondness for sweets.
These reasons we just mentioned are really quite obvious, but what about the hidden saboteurs? Now we present you 5 reasons that, without knowing it, could be boycotting your sacrifices for losing fat and delimiting your abdomen.
Burn your calories too fast
It is very common for people to reduce their calorie intake abruptly when starting a diet. Many people think that the best way to lose weight is to remove carbohydrates from their meals (what is known as the ketogenic diet). The reality is that this is not the best option for getting rid of fat.
It is true that a radical cut in carbohydrate intake can lead to a huge weight loss. The drawback with this kind of diet is that the body is permanently fighting to preserve fat. After all, fat forms a reservoir of energy for seasons of food shortage, something that was undoubtedly of vital relevance to our ancestors (although for us today is a drawback).
So no matter how few carbohydrates and calories you take in, your body will get used to the new intake. In truth, your body will get used to it even if you’ve almost completely cut your carbohydrate intake. What options are there when you don’t lose any more fat?
The real key to losing weight is to eat as much as you can tolerate as long as you continue to lose fat. This way, when you reach a plateau on your descent (something you will inevitably reach), you still have room to cut back on carbohydrates and calories. At the beginning, it is ideal to alter the macronutrients of the daily intake in such a way that – within the calories that you generally consume daily – about two-three grams are constituted by proteins for each kilogram of anatomical weight and around 1 gram of fats also for kilogram. Excess calories should come from carbohydrates. Cutting back about 200 calories a day should be enough to start losing weight.
It is advisable to continue with this nutrition plan until the stated purpose is reached. At that time, the intake of carbohydrates per anatomical kilogram should be reduced by about 0.5 grams. Whenever you reach a new goal, reduce the carbohydrates again in the proportion already mentioned before. To serve as an example, in the first phase of the nutrition plan, if a person of ninety kilograms was used to eating one thousand two hundred calories of carbohydrates -equivalent to three grams per kilogram of anatomical weight- a decrease to 0.50 gram of carbohydrates per kilogram would imply a reduction of about four hundred calories per day.
High-intensity workouts vs. cardiovascular exercises
A failure that has been perpetuated in the circle of bodybuilding for decades is that to maximize fat burning and develop muscle mass is necessary to do low-intensity cardiovascular exercise. However, investigations and facts are proving the opposite. It appears that those who do some kind of high-intensity interval training (HIIT) lose more or less twice as much fat as those who do slow, sustained cardiovascular activity (although those who do HIIT spend much less time exercising). This is so because interval exercises have the ability to sustain metabolism in activity even after exercise, which involves burning fat when you are no longer training.
As far as muscle development is concerned, both research and experience have proven that interval exercises even favour an increase in muscle mass. We can tell just by looking at the muscle mass of a sprinter compared to a long-distance runner. The sprinter’s high-intensity training allows him to build muscle. The long-distance runner, on the other hand, has less muscle mass because his training is slow and incessant.
There are many ways to train at high intensity intervals. A HIIT session consists of alternating moments of maximum care (such as speed races) with low intensity intervals (such as walking) in order to make a restoration in motion.
A particular form of HIIT is the Tabata training, which has become particularly well known in recent years among Crossfit practitioners and gym followers. A Tabata training consists of 8 exercises that are held for twenty seconds each, alternating with ten-second breaks until the complete series is achieved. For example, you can do eight sets of twenty seconds of Russian weights followed by ten seconds of rest, or you can walk along twenty seconds and rest ten, again along eight sets.
Lifting too light
Another misconception about fat loss training is that little weight needs to be lifted over multiple repetitions. But it’s not about how much work you do, but rather how much the exercise you’re doing affects your body and your metabolism. Similar to interval training, research has shown that heavy lifting increases the metabolic rate after training, resulting in more calories burned.
At the University of Sport and Physical Education in Oslo, scholars have proven that ? in contrast to training with light weights and many repetitions ? training with heavy loads and fewer repetitions certainly results in a sustained increase in the metabolic rate at rest (i.e., after exercise). When we talk of a lot of weight and few repetitions, we are referring to loads that can be supported over about eight repetitions per series. This will sustain your elevated metabolic rate even when the training is over.
Too long rest periods
Another very common failure is to take very long breaks throughout the exercise routine. If you want to lose fat, then you should try to keep moving most of the time. In short, what you should do is minimize the rest time between series and series.
Research at the University of New Jersey has found that those who rest thirty seconds on the bench press over five sets of five repetitions burned more than fifty percent of calories than those who rested three minutes between sets.
The ideal would be to transform the rest time into work by doing perhaps some cardio or superseries of exercises. The superseries of exercises involves performing 2 different exercises aimed at training opposite muscle groups (chest and back, for example) or exactly the same part of the body (for example, through quad exercises).
Being inactive for a long time
Not exercising not only complicates weight loss, but also compromises your health. Research in Australia has shown that – of the more than two thousand individuals surveyed who exercised for a minimum of two and a half hours a week – those who continued to sit daily for forty minutes in front of the television had greater circumference at the waist, apart from higher blood glucose concentration and higher blood pressure than those who avoided these moments of inactivity.
Scholars think this may be due to the fact that when you continue to sit for a long time, your body’s ability to burn calories decreases dramatically, while reducing the activity of the enzymes responsible for metabolizing fat. Along these lines, different studies have revealed that those who remain seated throughout long periods of time during the day, have even a tendency to suffer diabetes, heart deficiencies and even premature death.