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5 Unbeliavable Reasons You Are Not Losing Weight

5 Unbeliavable Reasons You Are Not Losing Weight

So you decided to lose weight? It is a commendable goal, and the benefits are plenty such as self-esteem, energy, preventing disease, lower health costs and overall quality of life. Nowadays, especially with the significant increase of obesity, people are well informed on how to lose or maintain a desirable weight, and there are many very well-known tips on how to do it.

Having said that, in many cases weight losing goals are being sabotaged, and yet you are doing everything right. Or maybe not? Many of the obstacles seem conceivably controllable and easy to overcome, yet your weight goals are elusive. Here are some not so typical reasons you may be struggling with the weight loss.

1. You Are Not Eating Enough

eating
    Image credit: Ann Larie Valentine, Flickr

    May it seem easy enough right? Eat less and exercise more they say, but the body is actually more like a finely tuned and intelligent machine that needs to be handled with care. When cutting calories be careful not to cut too many since leaving too many on the plate can be just as bad to weight loss as eating too much. When you decrease calories, your body will go into starvation mode, and that will lead to a crash in your metabolism.

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    Lazy and slow metabolism is the quickest way to stop weight loss and what typically follows is starvation, frustration, lethargy and even depression which will eventually lead to more fat accumulating again. The best way to battle this effect is to try making subtle drops in calories between 200 and 500 calories per day, depending on your current intake.

    Calorie counting and tracking nutrients such as proteins, carbohydrates, and fats can be really tedious. For those not accustomed to it, it can prove to be downright overwhelming and intimidating. But really it’s not that hard and can even be fun. Just take your time and do some research, measure all of your foods so you get an idea of portion sizes and the nutrients and calories each food contains.

    2. You Are Doing Too Much Cardio

    cardio
      Photo credit: MilitaryHealth, Flickr

      Believe it or not, it’s true! Though it may sound like a paradox, when you are doing too much cardio, thus burning more calories than you are acquiring to lose weight, it can cause unfavorable metabolic adaptations. It has been proven that doing high-intensity interval workouts instead of the long jog on a treadmill will burn far more fat, so your fat loss won’t be stalling.

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      Try to add one extra day of pure HIIT (High-intensity interval training) using a total-body circuit and do each exercise for 30 seconds and rest for 30 seconds more before moving to the next exercise. Instead of a basic sprint interval, you will initiate your entire body thus further boosting your metabolism. As a finisher at the end of the training, you can use an aerodyne bike, stationary rowing machine, weighted sled, etc. and do it in so-called max-effort intervals in 15 seconds on and 15 seconds off.

      3. You Are Not Doing Strength Training

      strength
        Image credit: Jon Clegg, Flickr

        Just like the previous dilemma, the answer is weight training. Weight training will produce a phenomenon called excess post-exercise oxygen consumption or shortly – EPOC. This means that after your workout, your metabolism is going to stay elevated even up to 72 hours after an intense training session, and continue burning calories even after you are all done with the training. So in terms of body fat reduction, the EPOC is the gift that keeps on giving.

        Now, if you are carrying too much fat, especially around your lower abs, that means you might have low testosterone levels and the consequences of that can be far beyond “love handles”. It can affect your health, sexual life, and your overall mood. So, if you want to raise your testosterone levels, you will need to focus on total-body and heavy lifts which will stimulate a lot of muscle growth, unleash a massive hormonal response and demand an intense neural drive. This heavy strength exercises will also speed up your fat loss quicker compared to, for example, biceps curls and calf raises, and shed fat faster. To sum it all up, your workouts must consist of deadlifts, heavy squats, lunges, barbell presses (flat or overhead), carries and heavy rows.

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        However, if you are not used to heavyweight lifting, be sure to take all the safety precautions. Do not overestimate yourself by taking on more than you can deal with; use a weight lifting belt for deadlifts and similar exercises; always have a partner to spot for you.

        4. You Removed Fats from Your Daily Menu

        Next28 10 Healthy fats
          Image credit: Next TwentyEight, Flickr

          Here is yet another paradox to add to this list. So here’s the real deal – to lose more fat, you’ll have to eat more fat! It is understandable why this seems counter-intuitive, but be aware that healthy fats such as animal fats, coconut oil, real butter, avocados, and nuts will actually make you leaner yet more muscular. These fats will keep you full while maintaining your good testosterone levels.

          Also, eating healthy fats will force you to lower your carbohydrate intake giving you the desirable and lasting results. So, try to consume at least 30% of your calories from healthy sources of fat and dismiss artificial fats that can cause many health problems (especially heart diseases).

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          5. You Are Not Resting Enough

          resting
            Image credit: Clare Black, Flickr

            And for the last, but almost certainly not the least reason why you are not getting your results is that you do not have a good resting routine. So if you are training hard in the gym and have a clean and healthy diet but still not seeing significant and desirable progress, this is probably your culprit.

            Some studies have shown that shortchanging your sleep will slow down fat oxidation and at the same time increase muscle loss up to 60%. Sleep deprivation will also wreck your muscle gains since it will interfere with recovery and with growth hormone production which is happening at night during your sleep cycles. Try to get at least eight hours of good sleep every night, and the results will naturally come your way.

            Less is More

            less is more
              Image credit: Winnifredxoxo, Flickr

              The term no pain – no gain is often misunderstood. In some situations, this is a way to go and many people are under the belief that more is better. But this is not always the case when you are trying to get some real results, especially when you want to lose weight, while at the same time trying to gain some muscle.

              The best way is to be moderate no matter what your goal is especially when you are working hard in the gym and in the kitchen as well. Try not to be exclusive – occasional pizza, pancakes, and ice cream will certainly not hurt you as long as you make these foods to be the exception and not the rule. All you need are a few simple tweaks to get you back on the right track, and within a few weeks you’ll start seeing the results, be sure of that.

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              Last Updated on August 15, 2018

              7 Amazing Things That Will Happen When You Do Plank Every Day

              7 Amazing Things That Will Happen When You Do Plank Every Day

              Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

              Video Summary

              Why is it important to train up our core strength?

              There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

              This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

              Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

              In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

              One Exercise, multiple benefits

              There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

              By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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              When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

              Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

              In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

              What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

              What will happen when you start doing planks every day

                1. You’ll improve core definition and performance: 

                Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                • Transverse abdominis: increased ability to lift heavier weights.
                • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                • Glutes: a supported back and a strong, shapely booty.

                2. You’ll decrease your risk of injury in the back and spinal column

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                  Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                  Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                  3. You’ll experience an increased boost to your overall metabolism

                    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                    4. You’ll significantly improve your posture

                      Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                      A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                      A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                      On top of everything, someone with good posture looks better, healthier, and more confident.

                      5. You’ll improve overall balance

                        Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                        6. You’ll become more flexible than ever before

                          Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                          7. You’ll witness mental benefits

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                            Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                            How to hold a plank position

                            1. Get into pushup position on the floor.
                            2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                            3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                            4. Your head is relaxed and you should be looking at the floor.
                            5. Hold the position for as long as you can.
                            6. Remember to breathe. Inhale and exhale slowly and steadily.
                            7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                            Watch the video if you have any doubt!

                            Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                              How to improve your plank time gradually

                              1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                              2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                              3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                              Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                              Who Should Be Cautious Doing The Plank?

                              You need to be cautious doing Planking exercises if any of these risks apply to you:

                              • Prolapse
                              • After prolapse surgery
                              • Pelvic pain conditions
                              • Weak or poorly functioning pelvic floor muscles
                              • Previous childbirth
                              • Overweight

                              Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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