Are you trying to lose a little weight?

Trying to lose weight is never straightforward. You have probably been told that it’s simply calories in versus calories out. On a grand oversimplified scale, that is true. But we aren’t oversimplified creatures, are we?

I have met people in my coaching career who have done the supposed tried and tested routines to lose weight for years without seeing a single pound budge from their body. The truth is, your body doesn’t want you to lose weight. Body fat exists for survival and for the most part, is hard to remove.

So many people who struggle to break down stubborn body fat make these 3 mistakes.

  1. The wrong exercise selection to lose weight
  2. The wrong timed use of Carbohydrates
  3. Failing to prepare correctly to lose weight

Let’s look at each of these a bit closer…

1.The wrong exercise selection for weight loss.

 Just because you went for a run doesn’t mean you will burn up body fat. Fuel for the muscle will come from the easiest places first. Stored fuel will burn first, then what is in your bloodstream and later your liver if you train long enough. Ripping fat out of fat cells isn’t high up on their list.

Fat can only be burnt off after it has been mobilized from the fat cell. High-Intensity Interval Training (HIIT) does this. HIIT mobilizes stubborn fat but burns a lot of carbs during the process. HIIT also shuts down the Alpha receptor on the fat cell.

The Alpha Receptor is outside the fat cell which tells the cell to take in fuel while blocking its release. IT NEEDS TO BE SHUT DOWN FIRST…OK?

After being mobilized with HIIT,  body fat must be transported to the muscles. 

Transporting and burning the now mobilized fat is done with lower intensity exercise. Your HIIT routine should be immediately followed by Low-Intensity Steady State cardio or LISS training. LISS transports the fat from the areas where it has been released to the muscles to be burnt. If you don’t transport the fat away, it may simply be re-absorbed back into the cell.

So your fat loss routine should look like…20min of intervals followed by 40 min of LISS… Got it?!

2.The wrong timed use of Carbohydrates

Carbohydrates are a great growth and recovery food. When consumed they cause insulin to be released which plays a big role in muscle growth and repair. Insulin activates the Alpha Receptor on fat cells, signalling the cell to take in fuel to be stored as fat.

We can’t empty and fill the fat cell simultaneously,  having the Alpha Receptor-activated will block the release of body fat.

So you want to avoid consuming carbohydrates directly before your HIIT/LISS routine, but, you do want to consume them afterwards so your muscles can take in fuel immediately to be ready for your next training session either later in the day or the following day.

3.Failing to prepare correctly to lose weight

Make sure that your body is aerobically fit before beginning HIIT training and cutting carbs.

You must become aerobically fit enough to reach the intensity needed during HIIT  to break down fat stores.  To burn fat as fuel you need to be aerobically fit.  Fat requires more oxygen to be burnt than carbs do.  Which also means if you cut carbs too soon when you can’t yet burn fat for fuel, will burn you out.

So, take the time (about 8 weeks) to develop a solid aerobic base. That means to jog for 60min and still maintain a conversation for the last 15min without running out of breath. Do this with LISS (Low-Intensity Steady State) cardio such as jogging, swimming, cycling or all 3.

Summary

So, it takes high-intensity training to free up body fat, low-intensity training to transport and burn it off. Carbs before training will block the release of fat, and after training, they will refuel your muscles for next time. And you need to take the time out to prep your body before even attempting all this.