Why You're STILL Fat! And What To Do About It!

Ever wondered why some people are successful when it comes to losing bodyfat while others simply won't get anywhere near the results that they thought they would?

In this blog, Iam going to address the reasons why you're still fat (or unable to shift that last inch), and tell you what to do about it.

I've been a fat loss coach for well over 10 years now, during which time I have consultated, coached and trained thousands of people who want to lose weight and drop their bodyfat. Below are my top 5 mistakes that people make (on a regular basis!) when it comes burning that stubborn bodyfat:

1) They Are "Victims"

Your success begins with taking 100% responsibility of your life and dropping ALL the reasons you can't succeed and haven't succeeded when following a diet programme in the past.

"I don't have time"
"I'm too busy"
"My kids come first"
"My mates will put peer-pressure on me"

are ALL victim stories or to put it simpler: EXCUSES that are stopping you achieve the fat loss success that has eluded you all these years. Sorry if that sounded harsh but until you REALISE that you simply HAVE to ditch the excuses and victim stories to achieve success, the better.

2) They Are Suffering With" Dietary Dishonesty"

Alot of people I've spoken to, THINK they eat healthy, when the truth of the matter is that when I analyse what they've eaten and drank over the week, they are not eating healthily at all. Quite the opposite infact. Eating healthy is NOT having cereal for breakfast and a shop bought sandwich for lunch. Cereal actually has a ton of sugar in it (and completely strips your magnesium levels, but thats for another article) and consuming bread on a daily basis will put a huge hault on your fat loss progress. Oh, and eating healthy during the week and then going out at the weekend and getting wrecked surprisingly won't do your fat loss progress any good either!

3) Their Planning Sucks!

Planning what you're going to eat over the week is probably the most important thing to do when embarking on a fat loss programme yet 90% of people starting off simply dont do it. Being caught with not having anything healthy to eat out (on day trip for example) or "only being able to buy something on the run whilst at work" are both common mistakes that people make who don't plan ahead.

4) They'll Start "Tomorrow"

Alot of people wait for the "perfect time" to start their exercise/ nutrition plan when the truth of the matter is that there isn't one. Life always gets in the way. Holidays, work do's, weddings will ALWAYS be there. People who do this usually spend their whole life "yo-yo dieting" which is the exact opposite of what their trying to achieve.

5) They're Doing The Wrong Exercise

Those of you that regularly follow my blogs will know that I'm always talking about creating "metabolic disturbance" which is how many calories you burn long after the session finishes. Long, slow boring cardio, like jogging, swimming, using the cross trainer/stepper will NOT achieve metabolic disturbance and are therefore not the greatest workouts for burning bodyfat.

Alot of people are also training TOO MUCH, which, if this is the case, then until they cut down on their training and take a frickin rest then they will quite simply never get rid of that last inch of belly/hip fat.

So now that you know where you might be going wrong, here's what to do about it RIGHT NOW:

1) Toughen Up!

Quit blaming your circumstances for the reason why you're still fat. Man up and stop using excuses. Excuses are the number 1 reason why people will NEVER achieve success. Maintain a positive can-do attitude throughout and get rid of any negative people in your life and surround yourself with people who have the same fat loss goals as you.

2) Eat Clean & Use a food diary.

For the next 21 days, eat only organic meats, fresh fruit and veg.Only drink fresh clean water, avoid caffeine, alcohol and processed foods and write down what you're eating. Research shows that those who use a food diary are more likely to achieve fat loss results than those that don't. You can download the exact food diary I use with all my private clients over at www.evolutionfitnessandnutrition.com This will stop any "dietary dishonesty" going on.

3) Plan Ahead!

Know what you're going to eat on a weekly basis. If you're gonna be at work for 10 hours (or out for the day) then sort your life out and pack a lunch box the night before. Why do people have such an issue with this? It takes 5 frickin minutes. This is a VERY good nutritional habit to get into. Never be caught out with not having anything to eat for the day. If you know you're gonna be out for the morning, then make sure you have a good breakfast (you should be having one anyway but especially if you know you're going straight out), pack some almonds with a greek yoghurt or a piece of fruit for mid morning to keep you going until lunch.

4) Start Taking Action NOW!

Don't wait to start after that wedding or holiday, just get to it! You don't HAVE to be all or nothing to start off with! Done is better than perfect, even if its just doing a 10 minute bodyweight workout at home, it's a start and you can always build up at a later date. Orjust simply eliminating caffeine and sugar, thats fine, as long as you MAKE THAT START!

5) Intervals And Resistance Training Are Awesome Fat Loss Workouts

Stick to short burst workouts like circuits or intervals aswell as Resistance training (either using bodyweight, bands, free weights or barbells). These workouts have been research proven to burn more bodyfat than slow jogging, cycling or swimming long after the session finishes. Please don't misunderstand me here guys, I am not jumping on the "cardio bashing band-wagon", and I actually love going out for a run myself but I dont rely on it TOTALLY for fat loss. I still make sure I'm doing some resistance training workouts to help with creating that metabolic disturbance.

So there you have it, the main reasons why ALOT of people are STILL fat and how to start doing something about it. Follow those tips for the next 21 days and you'll start seeing some awesome improvements to your fat loss levels and your bodyshape.

Peace out : )

Sam

PS - Our new Fat Loss Bootcamp In Sevenoaks kicks off on Monday 11th April. Message me for details or check out the website on www.evolutionbootcamp.com Our campers regularly drop over 7 lbs a month whilst NEVER counting calories!

Short Term Fasting For Weightloss

Just been reading an interesting piece from my good buddy and nutritional professional Brad Pilon which really got me thinking.

Here's Brad: =>

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My Secret For Weight Loss: Short Term Fasting

By line: By Brad Pilon, MS

URL: www.eatstopeat.com

If you've been searching for a diet plan that you will not only lose weight with, but have a chance at making a change that will last a lifetime, then you need to look into short term fasting as part of a sensible plan that can help you reach these goals. If you've always dismissed fasting as the domain of the religious fanatics or the political prisoners, then you are in for a surprise. There are many misconceptions surrounding fasting, and here we'll look into how it can help you not only in your weight loss program, but aid in achieving a better overall you!

In order for any diet plan to work, there is really only one “magic” secret for it to work: eat fewer calories than you burn off. That's it! Think about it - all of the current fad diets rely on teaching you to eat certain proportions of whatever they think is best. Ornish promotes low fat, Atkins low carbs, The Zone a more balanced ratio, but in reality, they all preach smaller amounts, which will lead to weight loss. The only question with them is can you sustain yourself on these diets? Not many can. I tried the Atkins plan, and even though I'm a meat lover, after a few weeks it was difficult to face all that protein. Conversely, people report similar difficulty staying with Ornish and the others, simply because of the restrictive nature of these diet plans. One thing that is interesting, however, is that any of these kinds of diets will cause you to lose weight, (by restricting caloric intake) proving that it really doesn't matter what you eat, only that you eat less of it.

I proved this to myself when I was younger by going on a cherry pie and hard-boiled egg diet for 30 days. I lost a bunch of weight, but it obviously wasn't the healthiest plan I could have undertaken. And needless to say, it was not sustainable as a lifestyle. (But it hit the spot for a time!)

I believe that short term fasting, a 24-hour fast once or twice per week, can be a great way to get you into total caloric deficit for the week. Eliminating two full days of eating helps us consume fewer calories than we use, and that in turn can help us reach our goal of weight loss. Of course, you can't eat like Michael Phelps the remaining hours of the week, (Unless you ARE Michael Phelps!) and hope to have a deficit, but in reality, I've found that you don't often have the desire to wolf down excessive amounts of food when following this plan.

Short term fasting is not only the fastest way to achieve caloric deficit, but also, contrary to popular opinion, can actually increase your metabolism during the first 24-36 hours. Short term fasting can be a great aid to helping you lose weight. Give it a try, there's nothing to buy!

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Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com