You’ve been going to the gym and crushing it for a while now. Maybe even years. You’ve got protein containers at your place, and you even advertise the fact that you’re into fitness on your social profiles. The only problem is, you’re still pissed off you can’t build muscle and lose fat.
Here’s how you could be making it harder on yourself:
1. You have not fully accepted the fact that diet is critical.
Grabbing a beer here, eating a small piece of cake there, nibbling on a little this and a little that actually adds up. Until you’ve really gotten your body to where you want it to be, we advise you learn to get your body dialed in with your diet. Learn what works and what doesn’t work, and be strict about it until you actually figure it out.
Everyone’s body is different and everyone reacts different to the ratio of macros. However, a nice baseline to start would be with 1 gram of protein per bodyweight, .5-1 gram of carbs per bodyweight (try and keep consumption near workout times), and .25 grams of fat per bodyweight (try and consume away from workouts – preferably eaten at lunch or in the evening)
From this baseline you can increase or decrease as you see fit.
2. You’re not in it to win it.
Similarly to the above, you can’t really cheat until you’ve got it all figured out. But this also holds true for the gym and your workouts. You can’t be doggin’ it in there. Chances are you can do 1-2 more reps than you think you can. Going through the motions without passion and determination will hold you back.
3. Your consistency is lack-luster.
We’re not talking about missing a session here and there. Well, we are. But this actually pertains to longer-term consistency as well. If you train like an animal for 3 weeks, but flake out for the next 3 and want to get back into it, you’re really making it hard on yourself. Building the human body takes time and a lot of effort, if you’re not ready to make a realistic investment of focus and energy into it, then you need to be prepared to accept results that might not be what you want.
4. You run too damn much.
Running is great exercise. For some it’s tough on the knees, but all in all, it’s good. But if you’re trying to build muscle and strip off fat it can be challenging to hold onto muscle while training for marathons. It just eats away at muscle. It’s best you prioritize lifting 3-4 days per weeks, 1 shorter run and 1 longer run in a week.
5. You’re slamming too many protein bars. (or the wrong kind)
Watch out, protein bars can be super-high in fats and sugars. Why do you think they taste so much like a candy bar? The macronutrient profiles of liquid proteins are typically significantly “leaner” than the bar form. But, if you’re on-the-go and need something while still looking to shred out, go with bars with higher fiber content and lower sugar to offset the carbs, and lower fat. We suggest checking out Quest Nutrition.
6. You’re starving your body.
Huge mistake, and actually very common. Think if you eat less you’ll lose weight? You actually will, but you’ll also lose a huge percentage of muscle that you have. The result? Skinny-fat. Your still fat, but just a small version of it. To successfully lose weight, you need to eat, and do it properly. Not starving yourself. Refer to the diet portion above for or check out our Double-Sided Diet.
7. You stress out like a nut.
Your head plays more of a role in the weight loss and fitness game than people like to give credit. If you’re freaking out over work, a bad relationship, or whatever — it’s going to impact your physical body. Without getting overly complicated, stress makes you want to eat, and eat more. Enough said.
This content was exclusively published on HUMANFITPROJECT.com