So, Spring is on its way and many of us are still trying to ditch them extra pounds we put on at Christmas or realizing we only have a few months left until we are sat on the beach in some warm country.
Normally our first point of call is Cardio…
Maybe you have started running, joined a gym, or go to you local Zumba class… you plod away for weeks/months on end and still see no results? WHY?
After speaking to a women over the past few days who has been doing exactly this i have come up with 5 points as to why, Many more factors can come into this but have a look and see if you are making any of these mistakes.
1. No Plan or progression.
This one is massive! if you are on a fat loss goal and all you are doing is just doing a buckshee 15-30 minutes of cardio every time you come into the gym you are losing the battle before you have started.
You want to be planning your workouts knowing what you are doing, when and why you are doing it, just going in and cruising at 5 kmph on the treadmill in the ‘fat burning zone’ will not suffice.
Every time you train you want to be bettering your last session, for example
Session 1 – 15 minute to do a mile, session 2 – 14 minutes, session 3 – 13.45
Adding on a minute to each cardio session until you hit 30 minutes.
Max distance in 20 minutes and then beating every session, when you can no longer beat the distance up the time and go again.
we always want to progress as our body is clever and adapts quickly to what we are doing, and with progression comes more fitness… fitness = more workload and with more workload means we can get more done.
2. Our intensity is too low!!
I see this all the time, we come into the gym for a quick 20 minute HIIT Session at lunch time, however we are not utilizing this time as we are only doing moderate cardio with steady state.
For HIIT to work you need to be going towards your max on each set of intervals, not just doing the allotted time for the sake of it. Crack up the speed and effort and feel the benefit! For example you should be running that fast you have smoke coming out of the treadmill and sucking in every piece of free oxygen you can in the rest.
Also with steady state many of us are just doing it for the sake of it, what ever you are doing challenge yourself, increase incline, speed, resistance.
If you are not feeling challenged then you are going too easy on yourself, heart rate should be up and you should be sweating.
3. Not training long enough
This comes hand in hand with the last one and intensity, some of us doing HIIT for 15 minutes are only doing 15 minutes steady state.
To get the benefit we want to be doing at least 20 minutes and then working up the time to around 30-40 minutes.
Any cardio is good and if we don’t physically have more time to do any than 15 minutes then make sure you’re utilizing your time properly and crank up that intensity each session!
4. You are not doing resistance training.
If you are looking to lose body fat or change the way you look then you need to add in resistance training, cardio is a great tool but weights and cardio is even better.
Resistance training will help put your results through the roof, as this will ramp up your metabolism, preserve and promote lean muscle.
You will get stronger and leaner a lot faster, making you look a better you.
Cardio will shrink yourself to a smaller you, Resistance training will transform your body!
Look at starting with 2-3 full bodies per week.
5. You’re eating too much!
No matter how you look at this you can’t out train a bad diet. You could be doing every thing else correctly with Cardio and Weights but if you are still eating too much you will not lose them extra pounds!
A good little tool for this is to record every thing you eat for 3-5 days and see how much you are eating I guarantee most of you will be surprised at how much your actually getting down in a day, it is quite easy to put away 1000+ calories on certain meals.
So if you feel like you are stuck with your weight loss or some of these points sound like you, change it up, give it a go and you will be surprised at the results!
If you need any help feel free to send me an email or message me on Facebook
Don’t forget to sign up to the newsletter and get the best fitness and fat loss advice to your inbox and don’t forget to share the post.