Exclusive Transformations

Top 5 Mistakes

Here in the Gym at Pennyhill Park we are now 6 months into our fat loss programme; Exclusive Transformations. To help encourage new participants and 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!

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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.