I get asked all of the time:
"What is the biggest mistakes women make in dieting?"
The surprising thing is that the “mistakes” that women are making aren’t actually unhealthy. They think that they’re doing the right thing to lose weight because they're following the rules they've been taught. What's actually happening though, is that they’re slowing their metabolism and killing energy, sex drive and fun - and still not really losing weight.
In this series I’ve been sharing what those healthy mistakes are, why they work against your weight loss goals and what to do instead.
In this post, we’re taking it to exercise to figure out how to turn your body into a fat burning machine for hours after you work out and save you tons of time and money in the process. Feeling sexier, with more time and cash to spend in your skinny jean pockets? Sign me up. I’m also going to give you an action step to get you and your scale moving in the right direction.
When it comes to exercise – the biggest mistake women make is spending marathon cardio sessions trying to run/walk off the pounds. While cardio of any kind is great for conditioning the lungs and heart, detoxing the body and beautifying the skin – it’s a pretty crappy weight loss method.
You may notice results at the beginning because you start to burn more calories. This effect wears off after a while though (watch my first video to learn why) and you usually just wind up hungrier.
When it comes to fat burning efficiency two things are important. The first is strength training. You may have heard that when you have more muscle than fat, your metabolism goes up. When you eat food your body converts it to blood glucose. This is basically sugar that your cells use as energy. Muscle cells are better at consuming blood glucose and your fat cells just store up what the muscle cells don't need. So if you have more muscle, you have more muscle cells, and the more muscle cells you have, the more blood glucose they use – which means your fat cells don’t need to stalk – or bulk up!
I know you’re a busy B though and I’m all about efficiency. I’d crawl to my front door, weighed down by my groceries, before I’ll make two trips. You have shit to do and places to go. Two hour workout sessions aren’t happening. Lucky for you I’m here to help you remove our excuses and barriers to getting what you want.
When it comes to working out for weight loss, there’s one kind of workout you need to be doing three times a week to get the results you’re working for. High Intensity Interval Training or HIIT.
HIIT basically means that for 20-30 minutes you’re working in short intervals of max effort and even shorter periods of rest. If you’re training near your max (85-90 percent) then a 20 minute session is plenty. The thing that makes HIIT so effective, aside from the fact that you’re gunning it, is that it incorporates strength training into it. This means in 20 minutes you’re getting strength training AND your cardio in a third of the time - and getting way more results than an hour of running.
The cherry on top is that you can do it with just body weight at home. This means time saved commuting and money saved in gym memberships and trainers. The big take away is that your heart rate stays high when you’re “on” and the moves include weight training for most of your muscle groups at once.
My favorite HIIT training website is www.dailyhiit.com. They post a new workout everyday so you never get bored. So good.
Time for your action step. Knowledge without action doesn't create change.
If you don’t have a workout routine - time to get started. Get your planner out and schedule in your three sessions this week. 20 minutes, 3 times in the calendar and commit. As always, if you’re just starting a fitness routine, check with your doc first to make sure everything is in working order.
So that’s it. Three simple switches to take the healthy habits that are keeping you from losing weight and create less counting, more satisfying meals and more time and money with less fat.
When we think of dieting and weight loss – often our minds go right away to deprivation and being miserable. When you know what to do and the easiest, most enjoyable and efficient ways to do it – it doesn’t have to be a painful frustrating process. Sometimes the advice we’ve been following is just plain bad or simply wrong for our bodies.
If you're trying to lose weight and you're not having fun, then you're doing it wrong. Does that sound like you? Then book your "I Have Better Things To Do Than Diet" Strategy Session to discover more easy tweaks to take you out of struggle and into strength.