PORTION CONTROL IS something most people are blissfully unaware of.
If you are taking in too many calories on a daily or weekly basis then it will be impossible to drop body fat. Try stick to these simple rules by using your own hand as a guide – one serving of protein should be roughly the size of your palm.
One portion of carbohydrates should be half the size of your clenched fist. A portion of vegetables should be the size of your clenched fist. A portion of healthy fats should be the size of your thumb.
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2. You don’t eat enough protein
We always advise our clients to eat some sort of protein source with each meal or snack. Protein has a high satiety value and can help you feel fuller for longer. We recommend 1.5g protein per kilo of bodyweight.
3. Stop drinking your calories
Stay away from soft drinks, fruit juices, alcohol and any drinks other than green tea, coffee and water.
4. You don’t get enough sleep
You are simply not getting enough quality sleep. A lack of sleep can negatively alter hormone balance and insulin sensitivity. This can result in people craving stimulants such as sugar to boost energy levels.
5. Your training isn’t intense enough
If it doesn’t challenge you, it doesn’t change you should be a motto to live by if you are looking to lower your body fat.
The human body is a complex piece of machinery that needs to be stressed to adapt. The best way to help you adapt and lose body fat is to create as much metabolic disturbance as possible during your workouts.
This can be achieved by lifting weights, using minimal rest time between exercises, all out repeated sprint efforts and by varying your workout plan every 3-4 weeks.
In association with Elite Physical Prep. Check out their website, Twitter or Facebook for more information.
5 reasons why you're not losing body fat
1. You are overeating
PORTION CONTROL IS something most people are blissfully unaware of.
If you are taking in too many calories on a daily or weekly basis then it will be impossible to drop body fat. Try stick to these simple rules by using your own hand as a guide – one serving of protein should be roughly the size of your palm.
One portion of carbohydrates should be half the size of your clenched fist. A portion of vegetables should be the size of your clenched fist. A portion of healthy fats should be the size of your thumb.
2. You don’t eat enough protein
We always advise our clients to eat some sort of protein source with each meal or snack. Protein has a high satiety value and can help you feel fuller for longer. We recommend 1.5g protein per kilo of bodyweight.
3. Stop drinking your calories
Stay away from soft drinks, fruit juices, alcohol and any drinks other than green tea, coffee and water.
4. You don’t get enough sleep
You are simply not getting enough quality sleep. A lack of sleep can negatively alter hormone balance and insulin sensitivity. This can result in people craving stimulants such as sugar to boost energy levels.
5. Your training isn’t intense enough
If it doesn’t challenge you, it doesn’t change you should be a motto to live by if you are looking to lower your body fat.
The human body is a complex piece of machinery that needs to be stressed to adapt. The best way to help you adapt and lose body fat is to create as much metabolic disturbance as possible during your workouts.
This can be achieved by lifting weights, using minimal rest time between exercises, all out repeated sprint efforts and by varying your workout plan every 3-4 weeks.
In association with Elite Physical Prep. Check out their website, Twitter or Facebook for more information.
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