5 mistakes that prevent you from burning fat and achieve the body of a dream

Have you been sweating hard at the gym for several months, but you just can’t lose weight? Pay attention to these mistakes (they are very common). Perhaps you do not see the desired reflection in the mirror because of them.

You do only cardio

Although cardio burns calories well, do not forget to add strength training to cycling and running. They increase muscle mass – and the more muscles in your body, the more calories you burn, even when you do not exercise. You can train less, but much more effectively.

Cardio is not only the way to burn fat
Cardio is not only the way to burn fat

Jack Stalbert
personal trainer, certified crossfit coach, champion of Eurasia crossfit

– A study was conducted where three groups of people practiced differently. The first group did cardio for an hour, the second did strength exercises, and the third combined both types of exercise. As a result, scientists have established: the most calories were spent and the most kilograms were dropped by those people who performed both strength exercises and cardio. This is the best way not only to get rid of excess fat, but also to tighten the whole body. Power load causes the metabolism to work for several days after exercise. Cardio also burns calories only during sports.

You are not doing high-intensity interval training

High-intensity interval training (HIIT) is one of the most effective ways to reduce weight. These workouts combine cardio and strength exercises: after 40 seconds of intense exercise, followed by 20 seconds of rest. According to this scheme, you can perform burps, pushups, squats and plyometric exercises.

HIIT workout
HIIT workout

Jack Stalbert
personal trainer, certified crossfit coach, champion of Eurasia crossfit

– High-intensity interval workouts burn fat much more efficiently than classic cardio. Here more calories are spent, the hormone norepinephrine, adrenaline, somatotropic hormone turn on – they are all responsible for fat burning in the body. But interval training should be performed separately from strength training, on another day. Ideally, after strength training, you need to perform a classic cardiovascular exercise at a low pulse. Strength training created stress, and at a low pulse, you can continue to get rid of fat.

You exercise irregularly

Walking a couple of times a week or yoga from time to time will not give a good result. It is necessary to systematize the training and regularly perform them – only then you will see changes.

workout
Jack Stalbert
personal trainer, certified crossfit coach, champion of Eurasia crossfit

– Our body remembers training 5-7 days. A week later, the body has already forgotten the load – and the result from classes is reduced to almost zero. Without stability and training schedule, sports will not bring the desired results.

You do the same type of training

If you exercise regularly and your weight stays in place, this is a reason to think: are your workouts quite varied? When you do 3-5 equal workouts a week, your muscles get used to the load and do not develop.

Jack Stalbert
personal trainer, certified crossfit coach, champion of Eurasia crossfit

– The human body has learned to adapt to any kind of load for many millennia – this is our way to survive. Our body tends to perform the same load more and more economically. For example, after several months of identical workouts, the body spends 40-50% fewer calories than at the beginning of classes. The more diverse the training process, the more effective and interesting it will be.

You do not control what you eat

“I have trained well, now I can eat anything I want,” is a common mistake of amateur athletes. It is important to remember: fat is burned only when you spend more calories than you consume.

Eating too much
Eating too much

Jack Stalbert
personal trainer, certified crossfit coach, champion of Eurasia crossfit

– At the head of the training process is the food – regardless of whether the person wants to lose weight or gain weight. Food – building material. It doesn’t matter how well and often you work out in the gym if this stuff is of terrible quality. First of all, you should adjust your diet, and only then draw up a training plan.

Watch the video by Mayo Clinic: