Exclusive Transformations -
Top 5 Mistakes
By Chris Young, Gym Manager
Here in the Gym at Pennyhill Park we are
now 6 months into our fat loss programme; Exclusive
Transformations. To encourage new participants and to encourage
those already making great progress towards the kind of shape you
always wanted, here are the top 5 mistakes (in no particular order)
that might be holding you back!
Not eating frequently enough!
Several studies have shown that if the same
amount of calories and macronutrients are divided into 6 meals as
opposed to 3 considerably more fat is lost due to the thermal
effect of feeding.
If you cheat don’t try to make up for it by missing the next
meal (or 2!)
If you’ve blown your diet get back on track as
soon as possible. If you’re feeling really bloated then make the
next meal a protein shake or a couple of handfuls of nuts.
Not having all your cheat/free meals!
Even intelligent bodybuilders will have a
“carb up” or a “re-feed” on a regular basis. They realise that
after a couple of weeks on a low carb diet the metabolism will
start to regulate to that type of diet and fat loss will stall.
Make sure that this doesn’t happen by having your free meals.
Not weight training!
The weight training we recommend for our fat
loss clients is the most efficient training for reducing bodyfat.
Reducing bodyfat isn’t about the calories burned during exercise;
it’s about the amount of calories burned as a consequence of
exercise.
Not doing intervals!
There is just so much evidence now that if
you’re not doing intervals for fat loss then I have to respectfully
ask why not? Long duration anaerobic training also works well but
if you’re not doing intervals because they’re tough then you
definitely won’t perform anaerobic training!
Intervals don’t have to be brutally hard; walking uphill for a
minute interspersed with a minute on the flat is an interval. For
continued results you will have to work hard but you can build up
to it.
To find out how to get involved in the
Exclusive Tranformation programme, Chris is available on 01276
486101 or at cyoung@thespa.uk.com