3 Reasons You're Not Shredded
Do The Right Things
You think you're doing everything right in the gym and in the kitchen, but those cuts just aren't coming through. What gives?
The first thing you have to ask yourself is, are you really sure you're doing everything right? If you're honest with yourself - you're really working out consistently, and your diet is on point - it may be that you don't have all the tools in your tool belt. These 3 culprits may be to blame:
Cutting Too fast
A drastic cut in your carbohydrates can lead to an initial big weight loss, but those results won't stay long. Your body's number one job is to keep you alive, and believe it or not, your body views weight loss as a threat to your survival. Your body will do everything it can to hang onto your extra fat stores.
No matter how much you cut your carbs (or anything- grams of fat, calories, etc.) your body will figure out what you're doing, adjust, and stall your weight loss. If you cut everything out completely, once your body adjusts, you have nothing left to work with and to kick start that weight loss again.
It should be a step down process. Make small cuts in calories and carbs, so that when your progress inevitably plateaus, you can make a small cut again to keep your results rolling.
Not Lifting Enough
There is a misconception that you should opt for light weight and high reps to burn fat, over high weight and low reps, which is said to build mass. That idea is old school and here's why: While you burn calories during your workout, your resting metabolic rate - the amount of calories you burn at rest - accounts for your biggest overall burn. The only way to increase your resting metabolic burn is to change your body composition. The more muscle mass you have on your body, the more you burn fat around the clock, so lift heavy.
Your Cardio Isn't Cutting It
Another old school thought process is that long bouts of steady state, low intensity cardio is the best way to burn straight fat. We now know this just isn't so. High Intensity Interval Training, or HIIT, which alternates intervals of all-out intensity with lower intensity recovery intervals, is not only more effective at burning fat, the higher intensity also means you don't have to workout as long: more fat lost in less time. Studies show that those who do some form of HIIT lose around twice as much body fat as those who do steady-state cardio. Get in, get out, and get shredded!
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