50% of the clients that approach me to have fat loss as a primary goal.
With that in mind, here are 5 of the top mistakes I am often trying to correct to help steer people onto the fat loss they want.
Mistake No. 1 – Eating too many calories
(This one shouldn’t come as a surprise, but it always does.)
Simply eating too much to lose weight is the number one thing I see that holds people back.
Jump on a food tracking app like my fitness pal to find out how much you are really eating.
Although take it with a pinch of salt too. If you go out for fish and chips and type it into MyFitnessPal, it might say its only 350 calories but believe me, a small portion will be at least double that.
If you are completely unsure where to start, it might be wise to get a calorie controlled diet template and follow that to the letter from a professional you can trust.
Mistake No. 2 – Drinking Too Much –
It’s not so much the alcohol that kills people, but the failure to count the calories of the alcohol they drink.
With the average pint coming in at about 240 calories, knocking back 5 can add an extra thousand to your daily calorie intake, plus the burger you smash on the way home.
You don’t need to eliminate alcohol to lose fat, but in my experience, you do need to track calories from alcohol so you can more accurately gauge calorie intake when trying to lose fat.
Mistake No. 3 Not Getting Enough Exercise. –
Some cardiovascular exercise will help to ramp up your total number of calories burned each day, which can speed up fat loss in may cases. My personal favorite option is taking a walk and then tracking it on my FitBit till it burns 400 calories, which normally takes me 40/50 minutes. I try to use the walk to visit a location I need to go in my day like visiting the big Asda in Crossharbour to do shopping. Other options are jumping on a cross trainer after my resistance training workout. Both of these options are relativley low impact, which is important for me as it helps to maximise recovery.
Using weight training in your weekly practice can also help to burn more body fat over time as muscle burns more calories at rest than fat tissue. So hitting the weights is a good idea 3/4 times a week if you can. But even 2x a week is enough to stimulate muscle protein syntheses (the growth of new muscle tissue). Weight training will help you indirectly lose fat by building muscle. The more muscle you have, the better your body will look anyway. (Bigger shoulders help to create the illusion of a smaller waist along with bigger glutes and legs).
Mistake No. 4 – Lack of Consistency – Unfortunately the old adage of ‘being good all week and then blowing it with a few drinks and meals out at the weekend’ holds true. I’ve all too often seen guys frustrated at lack progress after genuinely ticking all the right nutritional boxes 5 days out of 7. But going overboard 2 days out of 7 to the extent where they even gain weight.
A little bit of planning for healthier options can go a long way. For example, eating a light lunch and breakfast might afford you a few more calories for a good evening meal and drinks, if you have planned for it.
You might decide to include a refeed day each week (increase in a total number of calories) to help you stick to the plan, this is absolutely fine as it can boost adherence long term. Just make sure you keep your calories within the range you have set for yourself. And stay consistent with it.
Mistake Number 5. – No willingness to sacrifice.
You want to get rid of your belly, that means you are going to have to curb the alcohol fuelled weekends with your mates for a while.
While they eat pizza you can have a chicken salad and diet coke. That might seem like a big sacrifice but T
the results will be worth it. And let’s face it you don’t want to be permanently uncomfortable in your body for the rest of your life do you?
Here is a final hidden gem, your environment influences your outcome. So.. find people that will support your goals. This is why joining a gym or getting a trainer can be so beneficial. You interact with people that are invested in your goals rather than wanting to derail you from them.
Thanks For Reading Guys
If you have any questions or want to apply to be a part of my program then fill in a contact form on the contact page.
Transforming the bodies of London.
Tim Robinson Coaching