If you want to lose weight so you can feel confident and have energy without wasting time on methods that don’t work, then read on. What I’m going to tell you may completely change how you look at weight-loss.
Last month, I talked about the comfortable rut. It’s the place so many of us find ourselves in where we aren’t happy, but things haven’t gotten bad enough to change. If you are fed up and ready to end the rut, I want to set you on the right path and keep you from wasting effort and failing because you followed the wrong map.
I am going to assume your goal is fitness. You want a flatter stomach (maybe even abs), a firm butt, better arm definition, and it’d be nice to stop feeling so dang tired all the time.
Oh, and you don’t particularly have a lot of time in the week to do it.
Sound about right? Okay I’m going to show you a few common misconceptions people have about weight-loss and exercise. It may even explain why you’ve failed in the past. Here goes…
Losing weight – Perhaps the most important idea in regards to fitness is this: You do not try to lose weight. You try to lose body fat. There’s a big difference.
Losing weight is easy. Skip dinner and run on a treadmill for an hour. Do that for a month. You will lose a ton of weight (plus your sanity) and start to resemble a bag of skin propped up by a coat hanger.
The problem with most approaches to weight-loss is that it’s a short-term solution focusing solely on getting the number on the scale to drop. It puts you on severe calorie restriction (shakes, appetite-suppressing pills, long bouts of cardio) so that you can get the gratification of dramatic weight-loss.
However the results never last because a.) Nobody can live like that long-term, b.) Your body adapts and it stops working, and c.) Losing a ton of weight quickly means much of that weight is lean mass.
When you lose twenty pounds in three weeks, only a portion of it was fat. Any extended period of severe calorie restriction is almost always followed by a re-feeding period. Meaning, these people almost always gain the weight back. Only now they have less lean mass, making it easier to put on more fat than before.
It is true that to lose weight you need to create a deficit by consuming less calories than you burn in day. The problem is that people take this to an extreme and try to burn as many calories as possible. This leads directly to the second myth: Exercise is for burning calories.
Running or doing cardio alone for the sake of burning calories is a terrible method for burning fat. Your body is an adapting machine and will adapt to virtually anything thrown at it and will steadily get better in any routine until it becomes virtually effortless.
Your body must expend energy (calories) in everything it does. However, your body is a shrewd machine designed to survive so it will constantly try to save energy when and where it can.
When you first start running, your body is shocked by the change. You burn a ton of calories, sweat like crazy and after a couple weeks drop a ton of weight. But shortly after, doing generally doing the same workout stops working and you will plateau. This is the case with any exercise. Lack of variety will kill your progress.
Exercising to burn calories will have you focusing on spending longer and longer periods on the treadmill. Instead, what you should aim to do is increase your metabolic rate, the rate at which you burn calories all day in and out of the gym.
The right approach is adopting a well-planned strength and conditioning program that will add, not decrease, lean mass. You don’t need a gym or weights starting out either. You couple that with avoiding refined carbohydrates, sugar and processed food. Do that and you’ll be well on your way out of the comfortable rut. spt