So you’re in the gym that’s a start, but it seems that after initial success (the first 2-3 weeks) you’re not really making much progress. You feel you’re doing all the right things but haven’t seen any positive changes in your body composition. You can’t seem to shift any body fat in those problem areas like the backs of your arms and your belly.
Your nutrition is ok but it’s like your body simply refuses to tone up anymore. You’re in a commercial gym and feeling lost, your more than likely following a plan that consists of the following things I’m about to talk about. But don’t panic if you are, as I will show you the light.
DON’T DO ISOLATED EXERSISES
When you do isolated exercises such as bicep curls, tricep kickbacks etc…This is a problem for burning fat, why? Because you’re only working one muscle group at a time and this just doesn’t have the metabolic affect we’re looking for to accelerate your results.
If you’re looking to burn fat and tone up you need to work multiple muscle groups at the same time, this will not only half your time at the gym, it will also have you scorching that spare tire and getting rid of those bingo wings.
DON’T USE MACHINE WEIGHTS
You see it all the time in the gym, that person that goes from machine to machine with a programme in there hand banging out sets and reps, by the end of it there after using every machine in the gym and it took them 3 HOURS! Who wants to train for that amount of time, I certainly wouldn’t.
The problem with machines is they don’t allow your body to move the way it naturally should, they restrict your range of motion, this can lead to nagging injuries down the line and guess what, when you’re injured it’s a pain in ass trying to stay in shape.
If you want results you need to incorporate exercises that allow your body to move naturally with full range of motion.
DON’T DO SIT-UPS TO BURN BELLY FAT
You could be doing sit-ups until the cows come home and trust me you won’t burn fat off your tummy. All you’ll get is a sore back for your troubles and still no abs to show for it.
See your abs better when trained functionally, train them for stability and to resist rotation this will insure a safe back and solid foundation for multi-joint exercises like the squat, dead lift etc…
The key to getting a flat tummy is to burn off the fat that’s hiding them abs, through proper nutrition and a solid gym programme this can be achieved.
DON’T DO EXCESSIVE CARDIO
If your workouts consist of going from the treadmill to cross-trainer to bike and you’re expecting a rock solid body, I’ve got news for you, it isn’t going happen.
See one of the reasons for this is that doing long bouts of cardio releases a hormone called cortisol, when excessive cortisol is around from long unnecessary cardio sessions, it’s going to be harder for you to burn fat. That’s why your fallen short on your goals.
You also end up burning off valuable muscle in the process. Now I’m not saying don’t do any cardio, think short high intensity bouts (10-30 seconds) followed by equal, shorter or longer rest periods depending on you fitness levels.
Hope the above helps you get a little closer to your goals and remember a good quality training programme must be accompanied with a good quality nutrition plan. My personal rule of thumb when it comes to training and nutrition is pretty simple, I eat clean 85% of the time and never go longer than two days without training.