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Foundations of Fat Loss: Weight Loss Basics
Weight Training For Fat Loss: The Holy Trinity
How to Turn Your Body Into a Fat Burning Furnace
Down and Dirty High Intensity Cardio Secrets
Carb Manipulation: Your Simple Guide to Looking Good Naked
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10 Reasons You’re Still Fat, Even After Reading This Website! (Part One of a Two-part series) By Eugene Thong, CSCS ................................................................................
Our newsletter readership is bursting at the seams (there’s still room for everybody, though! sign up here), we’ve been deluged with your questions, and all of our Black Book of Secrets purchasers have been giving us great feedback and high praise.
So, with all these great resources at your fingertips, how come you’re still not at the body of your dreams?
Chances are, you’re
making one (or more) of these deadly mistakes. Hey,
I’ve compiled a list of the 10 most common reasons Mike and I encounter that cause folks to fail on their fat loss programs, despite their best efforts.
(To minimize the harshness factor, we’ve decided to split this article up into two parts and run them separately. Don’t say we don’t care about your feelings.)
1. Lack of Action Sir Francis Bacon once wrote that knowledge is power, but he was wrong. Putting knowledge and know-how into action is the real power. It’s not enough to know that you’re supposed to eat every 2-3 hours or that each meal has to contain protein if you never take these actions, or take them inconsistently. You must follow through on the advice in order for it to work.
A sad, but true statistic: Of the millions of people who buy self improvement products (books, DVDs, etc.), most never open the cover of the book or break the plastic on the DVD. In fact, 90% of the people who actually start reading the book don’t even get past Chapter 1.
You must follow through on your new found knowledge with action. Even a terrible program, consistently executed, will get you better results than an ideal program poorly executed.
2. Making Substitutions This one happens all the time. A new client, horrified at our suggestion to eat more fat (and it is hard to overcome the media brainwashing and cultural hypnosis that surrounds us) will eschew our recommendation to eat full fat yogurt and buy a pint of 2% instead. Or, instead of having a couple of eggs as breakfast, they’ll just add the eggs to their usual breakfast fare of a bagel with cream cheese.
And they wonder why they aren’t losing any body fat!
Look folks, if your name isn’t Todd English or Alton Brown, do yourselves a favor and follow our recommendations as exactly as possible. Don’t make substitutions!
Think of your fat loss program as a recipe for your success. If you were to go about baking a cake, and you substituted a walnut for the egg, sandpaper for the flour, salt for the sugar, and modeling clay for the butter, do you think you would come out with fluffy deliciousness?
Don’t go pretending you’re a master chef and that you’ll just substitute a little of this for a little of that and it’ll work just fine. Most of the time, the substitutions you’ll try to make will be incorrect.
We don’t think we’re being too unreasonable by asking you to adhere to a few basic exercise and nutrition principles. Review our beginner articles and commit the info in them to memory. Stick to your guns, people!
3. Thinking That You Can Defy The Odds We get emails all the time from people saying, “You guys seem to have the opinion that XYZ is bad, or that you should do this to lose fat, and my trainer says…. or Dr. So and So from Oxford says…”
We’re aware that other fat loss programs are out there, and some of them were developed by some impressive names, and we don’t dispute at all that their programs can work just as well as the methods we use.
But the bottom line is this: We’ve provided you with the most efficient and effective ways we’ve found from our combined years of experience working with clients, day-in and day-out. These methods work for everybody, because they’re based off of hard science and practical application (believe me, I’ve got reams and reams of studies in my files to back it up).
So if you want to discuss the difference between a 40-30-30 macronutrient split or the value's of using so-called “slow-burning carbohydrates” to help burn fat, well, we’re all for friendly discussion. But if you’re here to lose weight and get real results, save yourself the mental gymnastics and just follow the program.
Do you think that you’re that lucky person in a million who can eat starchy carbohydrates and lose body fat? Or that your muscles and metabolism just “work different” than everybody else’s? Or that somehow, the sugar you ingest from your soft drink is somehow metabolized using a different metabolic pathway than every other human on this planet?
Chances are, you’re not that one-in-a-million genetic freak who can defy the odds.
4. Exercising To Lose Weight If you’re a frequent reader of this website, you’re probably sick of hearing me say this, but it bears repeating, since it’s probably one of the biggest fat loss myths out there:
You can’t outrun a crappy diet!
The biggest cliché at
big, commercial gym chains is the member who runs on the treadmill,
If you don’t control caloric intake and create a favorable hormonal environment for fat loss to occur, it doesn’t matter how many miles you run or bike or swim – the fat simply isn’t going to come off. You have so much more control over your daily caloric balance through diet, it isn’t even funny.
Is exercise a vitally important facet of fat loss?
YES – major studies on obesity and fat loss all show that groups who exercise lose more weight and keep more weight off than groups who simply diet. You facilitate fat loss by building muscle – metabolically active tissue that burns calories for you when you aren’t exercising.
But is exercise alone going to cut it?
NO – especially if all you’re doing is “cardio” (and if you are, you need to head over to our Foundations articles. Right this very second).
5. Giving Yourself Too Many “Outs” Mike and I have a litmus test that we use when conducting phone or in-person consultations with new customers. Simply, if they mention, “Well, I’ll try to…”, then we give that customer “The Talk.”
“The Talk”, condensed version:
“Now, stop right there. When you say, ‘I’ll try’, do you know what you’re really doing? You’re giving yourself permission to fail. Whether you know it or not, you’re sending a signal to your subconscious mind that not only do you expect to fail, but it’s okay to fail, because, ‘Hey, you tried.’
Look, we appreciate your enthusiasm, and we’re more than thrilled that you chose us to help you achieve that higher level of living – that you deserve! But we’ve got news for you – you will never succeed if you don’t execute on the things we tell you to.
You have to DO them.
No trying.
Just do or do not (apologies to Yoda).”
What happens when you try to put out a kitchen fire? Easy – your house burns down. Master Yoda said it best: “Do or do not. There is no try.”
Still with us? Remember, it’s just a little bit of “tough love”, since we want you to reach your fitness goals! Stay tuned for Part 2 in next week’s newsletter!
P.S. If you haven't yet, sign up for our newsletter below... or read more about it here.
About the Author:
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The BEST 7.5 Minute Fat- Burning Workout You'll Ever Use. Really.
Head for the Hills and Strip Off the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked (Part 2)
Get Thoroughly Acquainted with Your Food for the Best Weight Loss Results
What do you think of that diet where you eat certain foods based on your blood type?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it. Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?
I know I should be having some protein and carbs after a weights workout, but what about after cardio? I've heard that you should wait 2 hours before eating.
Should I be counting my grams of fat, sugar, and calories?
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