More and more women don’t understand that they need to work hard if they want to reshape their body. As Women Fitness writes, that means a balance of moderate-intensity cardio and challenging strength training. In addition, proper and balanced nutrition is very important. At Life Time we decided to tell you the main reasons why you can’t lose weight.
1. Wrong training
To lose weight, you need to train at least 5-6 days a week at 60-70% heart rate for 30-45 minutes. Start slowly and work your way up. But, if you are in good shape and have no restrictions, then training hard is the best way to burn more calories. Enter interval training to burn calories even after you’ve stopped exercising.
In addition to your cardio exercises, you should lift weights for all your muscle groups for at least 2 days in a row. And when lifting weights, that means you’re using enough weight that you can only complete the required number of reps. For example, if you’re doing 12 bicep presses, you need to use enough weight that you can only do 12 bicep presses and not one more.
It may seem obvious, but if you’re not monitoring your calories every day, you may be eating more than you think. Foods high in fats and sugars, like cocaine, turn on the brain in a dopamine pathway, turning us into slaves.
If you really want to lose weight, you have to be serious about food. Start keeping a detailed food diary for a week without changing any of your eating habits. Be as specific as possible, measure when you can, look at calories and nutrients, and add calories for each day. You’d be surprised how those extra calories can creep into your diet when you’re not monitoring them.
Another thing you need to consider is your metabolism. It can decrease with age if you don’t maintain muscle mass. Muscle mass decreases by about 4% every decade from ages 25 to 50. If you continue to consume as many calories as your metabolism slows, your weight may increase over time. Start exercising and lifting weights now to control your metabolism later.
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