Why Despite Working Out, You’re Not Losing Weight

You begin working out and after two weeks, you get discouraged because you’re not seeing desired results. This is to be expected. Everybody wants to see results as soon as possible but we have to be patient. If it were this easy, everyone would not have such a hard time looking great. Now fast forward to two months from now. You’d probably expect some sort of progress, but no, still nothing. Here are six reasons as to why this imgres-2could be happening to you.

1. Diet
While it’s great to work out, that is only half the battle. Part of getting in shape or trying to lose weight, or gain weight for that matter is what you eat. You should really look closely on your caloric intake each day. Also look into the types of foods you’re eating. Try to keep your food choice as close to natural/whole foods.

2. How Much Am I Eating?
Maybe you’ve nailed down the diet in terms of what foods to eat, but you find yourself maybe eating too much of it? You need to run a caloric deficit. What this means is you need to be burning more calories a day than taking in. Other tactics are eating slowly so you can easily recognize yourself getting full and stop at the right time.

3. Too Much Cardio?
While cardio is definitely a part of the process in losing weight, you can in fact be doing too much cardio and as a result hinder your weight loss. If you are doing cardio for too long, you can essentially burn away lean muscle which is good for increasing your metabolism and burning more calories.

4. Your Not Lifting Weights
If your ultimate goal is fat loss and lean muscle, you absolutely should be lifting weights. It’s ok to bike, run, eat right in order to help lose weight but you’ll want to incorporate strength training as well.

5. You’re Not Pushing Yourself
There isn’t a perfect recipe that says if you do this exact amount of exercise or eat this exact amount of healthy foods that you’ll look perfect. Everyones body varies from person to person. You should roughly be working out for an hour a day. Now if you’ve been coming up short of this mark, you may not be pushing yourself enough.

6. You’re Not Recovering
Everyone loves that burn after a great workout. But are you working out the same spots everyday? Are you working out your whole body at once? You should break up your workouts into different body parts everyday. This way each section has time to recover before you get back to that body area. Your body does its actual fat burning on its rest days.

For more on this topic, check out this link here.

Cardio/Interval for Fat Loss and Muscle Gain?

erik ledin cardioCommon questions from those looking to lose weight or gain muscle: Should I use cardio? Intervals? How much? My answers usually depends on each individual person–their goals, their timeframes, etc. But there are a few general things I can say here.

Cardio/Interval for Fat Loss?

First of all, for fat loss, I usually like to put the main focus on diet and nutrition, secondary focus on interval training, and tertiary focus on low intensity cardio. If you’re not eating right, the exercise won’t do you much good. With an average client, I’ll usually assign them somewhere between one and three interval sessions each week with varying work/rest ratios. I’ll often give my lighter clients more cardio because their calorie intake isn’t going to be that big to start with.

Here’s an example. One client is 230 pounds and eats about 3,450 calories a week. Another client is 110 pounds and eats about 1,650. Right off the bat I like to create a 20% deficit in calorie intake and see where that gets us. So, if you do the math, client one  will be consuming 690 less calories and client two will be consuming 330 less calories. If they stick to the diet, client one is well on the way to losing over a pound of fat per week, but client two is not. So I’ll prescribe client two some additional interval or cardio to get a reasonable fat loss rate.

Cardio/Interval for Muscle Gain?

If gaining muscle is the goal, I’ll often ditch interval training entirely, since the calories you’d lose could have been used towards gaining the muscle you’re looking for. If it’s your heart you’re worried about, weight training will provide plenty of cardiorespiratory benefits. If you don’t believe me, the next time you’re lifting, take your pulse.