The weekend is almost 30 percent of your total week. If you follow your diet only 70 percent of the time, it's no wonder you aren't seeing the results you're after. You hear people all the time saying how committed they are to dieting and training during the week, but then come the weekend and the training and diet plan goes out the window, it is almost as if they think they have a free pass and “weekends don’t count”. Unfortunately this is not the case. We are not saying don’t have fun on the weekends, just remember everything in moderation.
A common reason for weight loss to stall is due to the fact that people don't adjust their program as they progress. Often people start their diet plan, see great results, and just keep doing what they did at the start, expecting more of the same results to follow. Unfortunately this is not the case, you will begin to plateau unless you continuously challenge yourself. The second training becomes easy, its time to rethink your program.
Believe it or not, protein is the single most important nutrient for losing weight. Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day! Getting your fill of protein can also drastically reduce cravings and desire for snacking.
Yes we are all aware cardio can be seen as a boring and unpleasant task, however if you’re serious about losing weight you should implement some form of cardio into you routine. If regular cardio is not for you but you still want to ramp up the fat loss with a form of cardio we recommend incorporating High Intensity Interval Training (HIIT) into your routine.
An example of a HIIT cardio routine would be:
Warm up for 3-5 minutes
Go all out for 30 seconds
Go slowly for a minute and a half
Repeat this process of going all out for 30 seconds and resting for a minute and a half between 6-8 times.
The great benefit to HIIT training is the fact that it spikes your metabolism, burns fat, and builds muscle quickly. The best part of this form of training is you continue to reap the benefits even after the exercise has finished. Unlike those boring and prolonged treadmill sessions, HIIT training burns calories both during the workout, and after the workout, up to 24 hours after!
Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight. A sleep deficit reduces you’re the ability to metabolize carbohydrates and impairs the function of your endocrine system. Sleeping is just as important as eating, you’re feeding your body just as you are when you eat.
Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.