If you’ve recently stepped on the scale or had a Fat Analysis test and you weren’t exactly thrilled with the results-read on.
If you’ve been committed to doing the right things for weeks now, yet you don’t see meaningful improvements from your previous assessment- read on.
Clearly you are not satisfied with your current condition or your increases in muscle tissue. Perhaps it’s time to analyze the reasons for your lack of body fat loss?
- Despite your best efforts, increases in lean muscle tissue never seem to be linear or predictable. Sometimes we train consistently with incredible intensity for a period of a few weeks or months and add very little muscle tissue. Other times, our strength training is seemingly average for an extended period yet we increase our lean muscle tissue by 4 pounds. We may continue to improve on every exercise we do; more weight and more reps with each and every workout, yet our lean muscle tissue shows very little or no improvement. Moreover, a different block of time finds us struggling to progress in the number of reps we achieve and the amount of weight we lift, yet a step on the scale or DEXA Scan assessment reveals you did in fact gain 5 pounds of lean muscle tissue. Even though gains will never be uniform or linear, continue to focus on the muscle building process. Remember, the higher your muscle to fat ratio, the more efficient you are burning calories at rest.
- Revaluate your calorie intake. Don’t reduce your calories to the point you can’t sustain the decreased intake for multiple days and weeks. Too often, we strive for an unrealistic 1600 calories per day (for example) and are only able to sustain it for 3 days followed by a ravenous rebound of 2-3 days of 2500+ calories. Better to aim for 2000 calories per day (again, just an example) and sustain this for an extended period of time. And remember, just because you are choosing healthy, nutritious foods doesn’t mean they are low in calories. Your goal should be to eat nutritious foods while simultaneously zeroing in on your appropriate caloric intake, relevant to your specific goal. When it comes to ultimate fat loss, calorie count reigns supreme.
- Be smart enough to realize you are performing resistance and endurance training for reasons other than improved body composition. Improved cardiovascular and cognitive function, increased strength and flexibility, stronger bones and the prevention of a host of chronic diseases are all research based reasons to strength train intelligently.
- Your hormones are not optimized. In fact if you’re a man, you probably have low testosterone. Testosterone is essential to the regulation of insulin, glucose, and fat storage. As testosterone levels plummet, so does your body’s ability to process the insulin, glucose, and fat. Simply put, a decrease in T levels is directly correlated with an increase in fat storage. If you’re a woman, you might have a lowered thyroid output ultimately putting you in need of HRT. If you suspect your hormones are not optimized-reach out to Dr Brett Osborn today.
Now you know the reasons- tweak some of them relevant to your situation and get back at it.
Be the Best YOU EVER.