- A Long, Slow Cardio Workout Routine:
We often think that the longer we exercise per day, the more we will benefit. However, this may cause you to feel unmotivated, you might not always have time for such a long workout and you might be slacking just to make up time during the workout. The fact of the matter is that you are not burning fat effectively when you are slouching around on the treadmill or exercise bike.
How to fix it:
For effective calorie burning via exercise, you should have a shorter, more intense workout routine.
The best cardio workout is interval training. This is when, for example, you run on a treadmill at high intensity for about 30 seconds, then walk for 30 seconds, and repeat this for 10 minutes. You can do this on the treadmill, exercise bike, stepping machine or anything similar – try and mix it up a bit.
You should do 2 or 3 of these 10 minute sets per day.
Another thing to add into a fat-burning exercise routine is weights. By adding some light to medium weight training into your routine, you can get muscles working that you could not do with cardio. Weight training has 2 big advantages; muscle toning and the afterburn effect. The afterburn effect means that you are burning calories for much longer after your workout than you would by only doing cardio.
- Not Planning or Tracking Progress:
When you don’t keep tabs on things like how many calories you are eating each day and how much weight you still need to lose to reach your goal weight, it ends up making weight loss more difficult and frustrating.
How to fix it:
When you know exactly how much you still need to lose, you can constantly remind yourself that you shouldn’t eat that piece of caramel cheesecake, but if you lose sight of your goals you might go off and eat whatever you feel like.
This is where the next step comes in. If you don’t know how many calories you are eating each day, how will you know what you can or cannot eat? The best way is to get a notepad or an App on your phone that helps you keep track of everything – and I mean EVERYTHING – you eat or drink each day. It doesn’t matter if that shortbread cookie you get with your coffee is only the size of a R5 coin; it is probably packed with the calories of a R200 note!
The last place where you should track your progress is just as important as counting calories: your workout routine. You need to have a set plan that will help you get to where you want; otherwise you are left playing the guessing game. But even more important than having a workout plan is actually sticking to it, and then tracking your progress in order to see that you are moving in the right direction.
- Pigging Out After A Workout:
One of the biggest mistakes you can make is telling yourself you can eat anything you want because you have done some exercise. There is some truth in it, because if your calories burned match up with the calories you eat, it won’t make a difference to your weight. But that’s not what you want – you want to move forward! Also, many times when you decide to go nuts and eat a big, unhealthy meal, the calories in it are a lot more than what you’ve burned and you end up gaining weight instead!
How to fix it:
Working out should not be the only way that you bring down your daily calorie count. Instead, your meal-plan should also help you cut back to maximise your weight loss effectiveness.
- Not Eating After a Workout
Although this might help you lose weight, it’s not the weight loss you want. When you work out, the body uses muscle for energy before it uses fat, so if you don’t get some good nutrition in your system after a workout, you will be losing muscle mass instead of burning fat.
How to fix it:
Eat a healthy combo of protein and simple sugar after your workout.
The best time to consume simple sugars – like those found in Manna Low GI Shake and fruit – is straight after a workout. Stay away from complex carbohydrates as these will make you pick up all the fat instead of build muscle.
Protein helps muscles grow, which leads to even more fat-burning. The combination of protein and simple sugars will also help your body recover from the workout faster.
Follow the Manna Diet in the free e-book for a hassle free plan to lose weight the healthy way. Take the Manna Blood Sugar Support supplement with each meal to curb food cravings and suppress appetite. Replace one to two meals per day with the all-natural and organic Manna Low GI shakes to reduce daily calorie intake for healthy weight loss.