Have you ever wondered why some people seem to have no problem keeping in shape? Some of this has to do with genetics, but the rest comes from lifestyle choices, training, and nutrition. I recently spoke about this topic at a local trade show, and decided to share it with you as to help you get the bodies you want.
There are so many reasons why people have trouble losing weight; it’s no wonder everyone seems to struggle with it. Below are some of the reasons why you may be having trouble with weight loss.
With no two people being the same, it’s impossible to determine any single solution to your individual needs. That being said, the most common reasons people have trouble losing weight are the obvious ones. Poor nutrition and Inactivity are the main reason people keep extra fat on their bodies.
Nutrition accounts for anything that we ingest. This includes liquids, solids, and medication. Nutrition plays the biggest role in our bodies composition, hence the phrase, ‘you are what you eat’. When you consume foods with a low nutritional value, it will have a negative effect on your energy, blood sugar, and fat production.
According to Time Magazine, 90 percent of the average persons free time is spent sitting. On top of that, when we are moving, we usually are not using our muscles to their full potential. So if we sit all day, and never demand more than our bodies can currently do, then why would our bodies try to change?
Sarcopenia is the loss of hormone production with age, and is another culprit for fat gain. As we age, our production of Testosterone, Growth Hormone, and IGF-1 gradually decrease. This means our bodies have a harder time absorbing proteins. This causes muscle loss and a lower metabolism.
Stress is another leading factor to fat gain. When we get stressed out, we produce cortisol, the fight or flight hormone. This hormone releases sugar into the blood stream from our muscles and liver as so that we can fight off anything that might be threatening us, or run away from it. Unfortunately, most of the time when people get stressed out, they don’t fight or run, and the excess sugar in the blood is unused and stored as fat.
Original source for image: here.
So to summarize my suggestions on losing your last bit of weight, I’m going to break it down into 3 sections: Nutrition, Exercise, and Lifestyle. You need all three of these things working in unison to live optimally.
Rather than focusing on nutrition as a whole and tackling it all at once, take time to gradually work a great nutrition into you already existing lifestyle. Trying to make a major change in you diet can be be too difficult to follow all at once and is actually more detrimental than good. Make small short-term goals that you feel you can accomplish easily. Here are a few sample goals you might want to strive for:
Feel free to add to the list above, and once you have that list, focus on 1-2 small goals every 1 to 2 weeks. Each new week, keep your old goals intact, and add 1-2 new small goals. This is how you incorporate permanent nutrition changes into your life.
The first thing you should know before starting a fat loss regimen is that the faster you lose fat, the more likely you are to burn muscle as well. In order to maintain muscle, the body has to work harder, increasing your metabolism, so you want to keep as much muscle as possible to keep a fast metabolism. That said, you can influence how weight comes off your body based on what exercises you do.
When you lift weights, your body produces lactic acid, which as a by-product creates growth hormone. Growth hormone then helps put your body in an anabolic state, which retains muscle and burns fat. Do compound exercises to get the most benefit from your strength/resistance training regimen. Gaining muscle is key to losing the last 10 pounds of fat on your body. If you don’t have enough muscle, your body will not be able to support a low body fat percentage.
The next step is to make sure that you are burning enough calories to lose weight. Adding cardio in after your weights is a great way to get your body into a bit of a caloric deficit. Be careful not to cut down on your calories too much, as your body will go into survival mode and focus more on fat storage and burn up your muscle.
When you lose and gain weight back, you hurt your metabolism. Whenever people lose weight they lose fat and muscle. When people gain weight, it tends to be only fat. If this cycle happens often, you end up with a very low muscle mass for your body and a higher tendency to retain fat due to a low metabolism. If you are planning on losing weight, don’t let it come back.
Increasing your regular day activity is key for keeping fat off. There is no easy fix. If you want to look athletic and have a low body fat, you are going to need to live that lifestyle. Make being active a regular routine, and don’t be the person who spends 90 percent of his/her day sitting. Join a team sport, find a workout partner, and spend more time with your family being active. These are a few of the habits of a person who has already lost the last 10 pounds.
If you are having trouble getting motivated or would like step-by-step guidance that’s specific to your body, then let me know. The fastest way to getting the body that you want is to have professional help. Feel free to contact me with any questions you have.
Owner of Motive 8 Fitness
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