5 fat loss workout for beginners mistakes
If you have been doing a ton of workout but you have not been losing weight, you are definitely doing something wrong. There is no doubt that a fat loss workout for beginners can be quite beneficial if done correctly. Most of the people you see at the gym spending countless hours on the treadmill, elliptical, or stair climber are doing it completely wrong. Most of them are setting themselves further back rather than making progress with their weight and especially their body composition.
So, let’s go over the biggest fat loss workouts mistakes that cause you to waste your time and can even make you fatter rather than leaner.
Too much workout
Let’s start with by far the biggest workout mistake believing that more workout equals more fat loss. I know it might sound unbelievable that too much workout can hurt your fat loss workout plans more than it can actually help but I assure you this is true. So, how does too much fat loss workout for beginners lead to less and less weight loss? Well, first of all, due to the low-intensity high volume of steady-state workouts our bodies will perceive long-duration fat loss workouts as a prolonged stressor.
If you do too many exercises for fat loss it causes your body to release hormones that are actually bad for fat loss like cortisol, which can make your body store more fat instead of burning. As you increase the time you spend doing workout per week closer and closer to that of an endurance athlete, studies show that cortisol levels rise significantly. Now, people that are big supporters of prolonged fat loss workout plans countered this by saying that overtraining with any kind of exercise can lead to higher cortisol levels. This is true but if your cortisol levels are higher you would feel hungrier not only during the session but also a long period after the workout.
Not focusing on diet
The second biggest mistake that I see people making in the fat loss program is thinking that workout is the best way to lose fat. It is important to know that your diet is the number 1 way to effectively lose fat. So many people actually believe that just because they go on a long run or bike ride every day they can get away with not paying as much attention to what they are eating. Like I said earlier not only excessive workout increases your appetite but if you couple that with allowing yourself to eat in a more unrestrained way you are gonna negate all that hard work. Instead of creating that situation where you eat less and move more you are eating more and moving more which does not exactly produce the same results.
Remember what you eat and how much you eat always comes first. If your diet is awful then fat loss programs will not help you burn fat. If you notice that excessive workout significantly increases your appetite you might be far better off just skipping a workout altogether and simply eating less.
Not including strength training sessions
The third major mistake that people usually make with fat loss workout for beginners is not incorporating strength training sessions. Now let me make this crystal clear, for ideal body composition with plenty of fat-free lean body you do not need to do any workout. But if you are doing a lot of workouts you have to incorporate strength training. The reason is that because the workout is especially long-duration workout is notorious for creating body composition with less muscle mass.
You do not have to look further than your average marathon runner to see if you are doing the workout without supplementing with a strength training program. Your body will do the smart thing and rid itself of all that useless excess metabolically muscle mass. This is because the muscle will reduce running efficiency because it’s heavy and it costs your body extra calories to maintain even while at rest. Your body wants to save all the calories it can, especially if those calories are constantly being used during your long-duration workout sessions. By incorporating a couple of days of strength training per week you can promote muscle growth rather than muscle loss and at the very least you will be giving your body a reason to keep more muscle around.
Sticking to one form of workout
Most people will always stick to one form of exercise or cardio over and over again. They never switch it up. Your body will look for ways to become more efficient with any kind of activity you consistently engage in. Now, this becomes especially true when you constantly do the same kind of exercise. One of the main ways it does this is by decreasing overall energy output which means you will be burning fewer and fewer calories to do the same activity.
Let’s take jogging, for instance, your muscles in your legs will become more efficient at handling the endurance required for long-duration running. Just by changing your workout from jogging to stair climbing or swimming, for example, you will be engaging different muscles in various ways allowing you to burn more calories once again. This is similar to repeating the same training workout again and again will provide fewer and fewer returns. Doing the same exercise over and over again has the same effect. So, my advice to you is to switch it up.
Doing workout only in the morning
One more myth related to fat loss workout for beginners states that if you do the workout in the morning you jumpstart your metabolism. But in reality, 30 minutes of weight training for fat loss is still only 30 minutes whenever you decide to do it, be it early in the morning or later in the evening. If you feel morning workouts are not for you since instead of feeling energized you become tired and unhappy do them when it feels best and most suitable for you. In the end, it really does not matter whether you do it in the morning or in the evening what matters is how you do it. Read more here.