Advertising
Advertising

Avoid These Mistakes If You Want To Lose Weight Fast

Avoid These Mistakes If You Want To Lose Weight Fast

Losing weight is not a hard task. In fact, losing weight is actually a very simple process. Despite this, many people follow ridiculous ‘fad’ diets and buy bogus weight loss supplements all with the hope that they can circumvent the basic weight lose principles and shed body fat quickly. It just doesn’t work that way.

Here are some of the most common mistakes people make when trying to lose weight.

Mistake #1 No Cardio

We all know that cardio plays an important role in losing weight, since it burns additional calories and turns our body into a fat burning machine. Yet most people don’t perform a single cardio session! Instead of sitting on you’re a$$ all day watching reality TV shows, get up and move around. Don’t worry if you don’t own a treadmill; you can get a great cardio workout in your living room by implementing some very basic exercises such as, jump squats, pushups, jumping jacks, leg raises and so on. You could even buy a jump rope if you want and jump rope in your living room. You could literally turn your living room into a virtual gym! If the weather’s nice, let’s not forget about running outdoors either.

Advertising

All you really need to get an effective cardio session in is 20 minutes of your time, yourself, and motivation!

Mistake #2 Too Strict

I see this all the time. People will go on ridiculously strict diets, stay on them for a while, start seeing results, and then slip back to square one!

“But Drew, how does following a strict diet result in weight loss failure?”

Advertising

Because of the munchies! That’s right, when you follow extremely strict diets for very long periods of time, I don’t care how much willpower you say you have, you’re going to eventually binge. And when you do, it’s back to square one baby! Well, maybe not that extreme, but you get the point.

And keep in mind, when I talk about binging, I’m not talking about having a cheat meal, that’s a totally different story. Binging is eating anything and everything unhealthy you can find in your house (or wherever you are). Trust me, I’ve been there. When I binge, it’s often a trip to steak & shake for the fattiest, greasiest, quadruple cheeseburger with fries, cheese sauce and a double chocolate shake. You get the picture.

This is why I recommend eating a balanced diet. Sure you have to eat your whole grains and lean protein, but you can throw in some cheesecake every now and then! And don’t forget about my favorite, a double hot fudge sundae. As long as we eat includes these splurges in our diet in a moderate and n a balanced manner, we should still be able to lose weight.

Advertising

Keep in mind; losing weight does not occur because of a certain food we eat, but because of a reduction in calories. That’s it! So just reduce the quantity of the food you’re eating and you will see the same results as if you were eating an extremely healthy diet.

Mistake #3 Not Enough Fat

Seriously, what is with the whole ‘low fat diet’ fad? We should know by now that fat is not the enemy, and in fact, it is absolutely crucial to include in our diets if we want to lose weight.

Ever since the 1970’s and all the studies done on fat and heart disease, everyone has had what I call ‘fat phobia’. Of course, the government and mainstream media don’t help, since they just continue to perpetuate the myth that fat will kill you!

Advertising

Fat will not kill you. In fact, numerous studies will result in a longer lifespan!

Now you might be wondering, why will a low fat diet lead to no fat loss?

Well, technically we could eat a low fat diet and still lose weight, since all we really need to lose weight is a caloric deficit. Nevertheless, keeping our macronutrient breakdown at about 20% fat will result in healthy weight loss without the hunger cravings. In addition, fat boosts our mood as well!

Avoid these 3 common weight loss mistakes and you will be well on your way to achieving the body composition and physique you desire.

Featured photo credit:  Fit exercising woman lifting weights via Shutterstock

More by this author

Avoid These Mistakes If You Want To Lose Weight Fast

Trending in Lifestyle

17 Amazing Things That Will Happen When You Do Plank Every Day 210 Surprising Benefits Of Dragon Fruit You Never Knew 311 Benefits of Almond Milk You Didn’t Know About 411 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) 510 Benefits of Sleeping Naked You Probably Didn’t Know

Read Next

Advertising
Advertising

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.

Advertising

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

    Advertising

      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.

          Advertising

          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

              Advertising

                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.

                  Read Next