fat-loss

Why aren’t I losing WEIGHT???

Posted on December 10, 2014 · Posted in Health & Training, Instructional, Uncategorized

Find exercise you enjoy, buy good food and eat well – Life is worth living, do all that you can for as long as you can. Look after yourself x

Why aren’t I losing weight?

You really want to turn your tractor into a Ferrari;

Tractor v Ferrari

 

You’ve cut all the crap out of your diet!
You’ve started exercising regularly!

You’ve’ve tried everything and either nothing is happening at all or you’ve come to a stop.

You still can’t shift the weight!!!!!

Okay, so you’re doing everything you can to improve your health and wellbeing. You’ve cut calories and started exercising but the scales still show you are staying the same weight or possibly even putting weight on.
First off consider this, scales lie and if your goal is to create a sports car from a tractor, you must change the fuel, oil and everything else that is going into the engine. Oh and lets not forget, they run very differently. To become one, you must first be like one.

Here we look at;

  1. What is your goal?
  2. Is your diet balanced?
  3. Are you clogged up?
  4. Type and intensity of training.fat-man-running

1) What is your goal?

First off is losing weight or fat your true goal?
It’s worth noting depending on the answer to this, scales could be the most detrimental tool you have!
For many people they are actually looking to lose fat not weight. If this is the case, scales are not your go to measurement devise. Scales will tell you how much your bone’s, muscles and organs weigh, as well as how hydrated you are and when you last ate or went to the loo.

Solution?

Take a selfie and go with how your clothes fit.
If you have started training regularly, you might see a difference in the physical look of your body within 4 weeks but the scales may not tell you this.

It is also worth considering that according to Exercise Physiology by Mcardle Katch & Katch, in the first 4 weeks of calorific restriction, 70% of weight loss will be water.

 

2) Is your diet balanced?

You’ve cut the crap but is your diet balanced?
Too little can be worse than too much!

Think of it like building a house, Fat is the building blocks, Carbohydrate the energy/fuel, Protein is the work force to put it all together!

People say all the time they have cut all the crap out of their diet but one of the most important tools to aid weight loss is a balanced diet. The body is quite a complex organism, I’m sure most would agree, if we look at fat, carbohydrates and protein they all have their own role to play. For effective fat loss and wellbeing, a balance must be found.

 

healthy-eating-plate-700

What is the balance?

The following percentages that should make up your diet:
Protein 15-20% – Acting as the transporter/taxi for other nutrients within the body, crucial for replenishment of healthy cells. (There are 4 kcals per gram of protein)

Carbohydrates 50-60% – Supplying the muscles with glycogen and generally the main source of energy for the body. (There are 4 kcals per gram of carbohydrate)

Fat 20-30% – Every cell in the human body is made of saturated fat. That kind of makes it essential.
(There are 9 kcals per gram of fat)

Basically, if you have too little protein, you don’t have anything to transport nutrients around the body or work force to create new cells.
If you have low carbohydrate, you probably won’t have a supply of instant energy to keep the body functioning.
Too little fat and you will have nothing to create new cells with.

Think of it like building a house, Fat is the building blocks, Carbohydrate the energy/fuel, Protein is the work force to put it all together!

 

Excess:

Too MUCH of any of these and they will store as FAT (although in the case of protein, excess can be excreted through the skin). In the case of excess carbohydrate, this will be stored as all over body fat. In the case of excess fat, this will be stored as visceral fat wrapped around internal organs pushing them out of place giving the appearance of a beer belly.

Balance SUMMED UP!

 1)      If you slash just carbohydrates but you have excess visceral fat, you won’t lose the belly and your body may not have the energy to function optimally and you may feel fatigued.

2)      If you slash fat but you are eating excess carbohydrate, in this case you will keep or put on more body fat and again your body may not have the energy to function optimally and you may feel fatigued.

3)      If you don’t have enough protein, your body just won’t function optimally. It’s worth noting the body needs to function to burn fat and create cells, we call it our metabolism!

 Having a full dietary analysis and forward planning session can simplify this for you.
Click here ► Dietary Analysis to find out more

A healthy balance video:

We can’t write it all here so also look at;
►Fat loss or weight loss
►Its all in the balance

  Greens

3) Are you clogged up!?!

Is your digestive system clogged up?

 

It is too easy in the modern world to go for the ready meal or other processed junk food, especially in the form of carbohydrates. Too much junk food, especially wheat and gluten based foods can clog up the digestive system and liver. The liver is one of the most highly functioning organs in the body and one of its vital roles is to supply the body with energy.
Cutting processed and wheat based foods for fresh natural food (greens, fruit, veg, whole foods), which are jam packed with nutrients will really help to clear the digestive system. After only one or two weeks you will already notice the benefits.

Its also worth considering that raw foods or very lightly cooked foods are even better as they retain the majority of vitamins and minerals within the foods.

Further info:
►Get your greens in

 

 

4) Type and intensity of training?

Training; too much of the SAME!

Are you doing too much of one but not enough of the other?
Are you training in one specific way and not mixing things up?

toned muscle burns upto 20 times more calories than other bodily tissues

Cardio:

Benefits; Cardio vascular training, which normally involves doing the same repetitive movements at a very low intensity, is important. We need to have a good cardio vascular system to oxygenate our blood. Oxygen is another key to cell creation (muscle) and fat burning. Obviously cardio training will also burn through those calories and depending on what exercise you are doing, this could be 300 to 800+ an hour.

Cons;The problem with only doing cardio vascular training is that while working your muscles, you won’t essentially be building more muscle (or creating new cells). If you haven’t worked out already, creating new cells is a complex process that requires a large about of energy from various different sources.
So, while you can burn a lot of calories quickly and tire out muscle with high cardio workouts, you will probably find this will not result in lasting weight loss.

 

Why more muscle?!?

Muscular hypertrophy (building) training:

Benefits; A good level of muscle makes day to day life easier and allows us to achieve more when training. More muscle requires more glycogen from carbohydrates. But the biggest advantage of all in weight loss is that toned muscle burns upto 20 times more calories than other bodily tissues. So you will essentially be burning, more fat, all the time.

Muscles also basically mean SHAPE!

Cons; Ladies, unless you start pumping yourself full of testosterone and absolutely nail your diet, you are not going to put on excess muscle. If you do, write a book and become an overnight billionaire selling your methods to the vast population of guys aged 16 to 60 who have spent their lives trying to figure this out!


NO CONS

In general, mixing up your training, keeps training interesting and demands more of the body. We sit in chairs too much, whether it’s in a car, at a desk or in front of the TV. Get out there and move it!
See also;
►Importance of circulation
►Advantages of weight training

 

Its INTENSE!

Are you hitting short, intense levels when you train?

Training for short burst and hitting high intensities (which have shorter recovery times than low) will aid better long term results than one or two big, long, low intensity work outs each week.

WHY?

Essentially the compound total of what you do in a week can have the biggest bearing on you hitting your goals.

Training for too long at a low intensity, will prohibit the growth of muscle while fatiguing you for longer and prohibiting your ability to perform as well the next time you train.
By training for shorter periods at a higher intensity, and more regularly, will enhance muscular development and aid in swifter recovery times. This in turn allowing for better performance when training.

The other benefit of regular training is the avoidance of DOMS or Delayed Onset of Muscular Stress. When starting out training, one of the biggest inhibitors people often find is getting through the pain barrier of muscles that haven’t been used for a while. Get through all this and you will have a stronger more functional body, ready to go.

iCan Fitness are strong advocates of  1% of your day (15 minutes) training which can be done alongside any other exercise that you may have. We would normally recommend a quick high intensity body weight routine.

12 Exercises you can do anywhere:

We also offer Bootcamps and Personal Training, providing a fantastic, enjoyable and educational training environment.
Overall;

Know your goals.

Balance your diet.

Clean your engine.

Train like a sports car.

Find exercise you enjoy, buy good food and eat well – Life is worth living, do all that you can for as long as you can. Look after yourself.

Charlotte Condliffe

Oh and don’t expect the results too fast, true fat loss can only be done at a healthy rate of 1 to 2 lbs per week. In the first 4 weeks of calorific restriction, 70% of any weight lost will be water!

David Atkins; Owner iCan Fitness.

Level 3 REPS Advanced Fitness Instructor.
Weight Management Qualification.

 

If you have any further questions about this article, Bootcamp or Personal Training, please ask.