fitness coach

7 Mistakes that are hindering you to lose fat

After doing my studies and good research I listed these 7 Mistakes that are certainly hindering you to lose fat. Stop doing these and the result would be amazing.

  1. You are not creating a controlled caloric deficit.
    To lose 1 kg of fat you need to create a 7000 calories deficit. This can never be done in one or in a couple of days as a lot of people think. But the calorie deficit should be around 400 or 500 calories a day and backed up by a proper Meal Plan designed to cater all your macro nutrients. It is very important that several factors are taken into consideration when setting
    the caloric deficit such as: Medical, Fitness Level, Genetics, Daily routine, etc.
  2. You are consuming sugars or hidden sugars
    Most hidden sugars are found in carbohydrates and driving carbohydrate micronutrient into the bad micronutrient list and this is why a lot of people have the perception that carbohydrates are bad. Sugar makes your body anabolic which means in a state to store fat and this is because sugars produce insulin spikes into our body. To lose fat one can not be in an anabolic state. If you just understand this and cut out sugar from your nutrition, you already start to see results in fat loss.
  3. You like to eat food you like
    For what’s important in your life you do not do what you feel like, but you do what needs to be done. At the end of the day you are dieting and there are no shortcuts to this. I understand that there are types of food that you cannot eat, but on the other hand, there is food that you prefer from another. When following a tailor made Meal Plan you cannot just change food or try to compensate. It does not work like this. You need to just stick to the plan and keep it simple.
  4. You eat a lot after your workout
    Burning 300 calories during a workout is cause for celebration… but rewarding yourself after exercise with a high-calorie treat doesn`t add up to weight loss. You`re likely to overestimate how much the workout burned off and underestimate how much you ate.
    “Even if you`re just working out for well-being, you still have to keep calories in check” says Heidi Skolnik, author of Nutrient Timing for Peak Performance.
  5. You aren`t eating enough
    You may need to bump up your calories to stoke metabolism. When you dip below about 1,200 calories per day, not only are you not eating enough to get all your nutrients, but your body slows your metabolism in order to hold on to precious calories.
  6. You should stop drinking soft drinks, Juices (Even multivitamworkout fitness coachin Juices)
    Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In one study, diet-soda drinkers had a 178{2f30dbfe3776189acf88705bf11097058fd5359cdb1e09ff4682f12a82d16044} greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. “Artificial sweeteners can actually raise your insulin levels and lower
    your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells” says Sharon P. Fowler, MPH, one of the study`s coauthors.
  7. Your diet isn`t digital
    You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of what you eat. But did you know that using a digitized program or application with positive feedback can help you lose even more? A
    study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. We are very lucky that at this day and age all this is possible!

Reflect and be accountable for yourself every day and respect yourself.


cellulite legs

Think you can’t get rid of Cellulite

This morning I was at the gym and a woman was cycling next to me and asked another woman who was next to her “ how did you managed to get rid of all that cellulite?”

Apart that this was an awkward moment and I intensified my cycling so as to avoid my take into that discussion at that point in time I could not take of that question from my mind.
So let’s make it clear…
Despite what you`ve heard about trapping toxins or poor circulation being to blame, cellulite is one thing – fat. It just looks different because of how it`s arranged. Everyone has strands of connective tissue that separate fat cells into compartments and connect fat tissue to the skin. In women, these fibers form a honeycomb-like pattern, so any increase of fat in a given area tends
to bulge. You don`t see cellulite in men because their fibers run in a horizontal, criss-cross pattern that prevents bulging or dimpling.

The truth is that long term and consistent, proper training and nutrition can lead to a better body condition such as to reduce cellulite.

People tend to start training and after losing some kilos of fat pretend that that’s what is all about. That is just stage one.

Well done, you are losing fat, etc… The real thing? It`s to learn to live it. Like in any other aspect of life such as if someone’s unique option is to wear glasses to see clearly and to learn to live wearing glasses, so be it.
This is a hot topic and through my experience I got into detail on this topic.
I designed a proven and effective anti cellulite 8 weeks Program. The best part of this program is that it puts to rest the mistaken notion that cellulite is some mysterious condition.

Stop making excuses and try it out! I am not saying that with just 8 weeks your cellulite is going to disappear to make quick sales. What I am saying is that from somewhere you have to start and important is a good start in the right direction and mostly suitable for you.