Tried embarking on a weight loss and toning program but failed to see significant results? Saw significant results on a fat loss program but failed to keep it off? It could very well be because of these common mistakes men make while trying to get into shape. Read on to find out how you can avoid these mistakes and see fantastic results.
Eating too little protein on a weight loss program
Men typically consume more meat than women but sometimes on a diet there might be a tendency to cut down on various protein sources in order to try to limit excessive caloric intake.
This can be a huge mistake as protein serves crucial functions in a toning program. Protein helps keep a person fuller on a diet, helps maintain muscle mass and animal sources of protein provides the body with numerous nutrients important for optimal function. Men trying to shed body fat and engage in intensive weight training a few times a week should aim to consume about one gram per pound of lean body mass.
There are various sources of protein and men who have trouble eating a lot of meat can rely on dairy, eggs and some of the vegetarian sources of protein. Spread your meals out if you have problems taking too much protein in one sitting. You should start to see a change in body composition once you bump up your protein intake. It is indeed the most important macronutrient on a weight loss program for men.
Not lifting weights
This a compulsory activity for all men. It helps prevent sarcopenia (muscle loss) as one ages and strengthens a person. It is especially important on a weight loss program as the risk of losing muscle is greater since the body is in a caloric deficit. Through strength training, there will be a higher percentage loss of fat mass and maintenance of lean body mass.
The end goal of such a program will be a toned body. Cardiovascular activities such as swimming can benefit a person’s heart and lungs and at the same time help burn calories. This will aid in weight loss but is far less effective in preserving muscle mass as compared to a well-thought-out gym training program. Please make sure you prioritise weight training in a men’s weight loss program. Preferably a minimum of twice a week, working all your big body parts.
Being too rigid with the weight loss program
Some people take an all or nothing approach when it comes to various aspects of their lives, including when they’re trying to lose weight. This is really destructive and causes people to see yoyo results, experience a lot of stress and anxiety and seldom produce long term weight loss results. When it comes to dieting, it’s perfectly fine to be imperfect. Once in a while if you really crave a food that you love, go ahead and eat it.
You can get back on track afterwards. If you beat yourself up too much or worse still, give up and start binge eating just because you have to stick to your diet religiously and if you give in just a little that turns into a full-blown cheat day, imagine the psychological trauma you have to go through. And every time you give up it takes even more motivation to get back. Losing weight and keeping it off will be close to impossible. Be slightly flexible (but of course not too much), it will serve you well in the long term.
Sweating the small stuff but not paying attention to calories
The fact is that under normal circumstances, a calorie is a calorie. As long as protein intake is adequate, the importance of many decisions made during a toning program, such as when to eat, how often to eat, what to eat, which supplements to take etc. is not as important as figuring out how much to eat. That single criteria will determine if you will lose weight, maintain your body weight, or gain weight.
Some people think about healthy eating as being synonymous with weight loss eating but this cannot be the farthest from the truth. Healthy foods like nuts, avocado and olive oil are very caloric dense and it can be easy to overeat these items. Doing that will distract you from your goals. In moderation is fine, but if you have trouble losing weight, perhaps you need to start paying closer attention to your daily caloric intake. Only by eating less than what you require will you start to see fat loss.
I hope you can put these tips to use immediately. For more help, our experienced personal trainers who specialise in men’s weight loss and toning programs will surely produce the greatest results in the shortest time possible. Contact us at 85037888 or email to firstname.lastname@example.org for house call personal training services!