Diet dilemmas have put you down? Do you feel like you can not stick to a plan or limit the cycle of overpopulation and embezzlement? Step away from the thin tea and finish the program "Super-Fast Hardcore Abs in Six Days". There is hope for a better nutrition plan, friend.
You are not the only one who strives to maintain consistency without seeing the desired results in the mirror. The good news is that you can learn from the bad approaches and pick them up to find clarity in the confusion of nutritional trends.
With over 10 years experience in the fitness industry, I've seen everything when it comes to nonsensical dieting methods. I've narrowed down people's most common problems and explained how you can prevent them from misleading you in your own dietary choices.
Some are obvious, but there are always mistakes made. Losing weight is not fun at first, so do not make it harder!
: You choose diet plans that are not viable
We live in a time of instant gratification. People often opt for diets that promise immediate progress but are too restrictive about what and how much they can eat. For example, some of these diets will cut out whole food groups or chop the daily calories down to the bone. This is simply not sustainable over time. Most of the lost weight is restored within six months. In some cases additional weight is gained.
Long-term efficacy should be considered first when starting a diet program. Ask yourself if you can maintain this kind of food over time, and maybe even forever.
Error 2: You get involved in program jumping
Jumping from one program to another without jumping a program is a real chance to succeed. They do this in the hope of finding faster results or an easier way to achieve the same results. They constantly scrutinize programs they launch and lose confidence as they get tough or the results do not meet their expectations. Another reason why they hope: the search for motivation. But the novelty and excitement of a program is short-lived and will fade over time, leading to a vicious cycle.
Success requires more than motivation. Do not get me wrong, motivation is a great kick in the ass. Watch this video with Evan Centopani and tell me you do not want to go to the gym and crush the weights. The motivation, however, is unreliable. It comes and goes. Discipline, not motivation, is the true differentiator. Motivation sets your efforts in motion; Discipline maintains it. It is very important to give a program 100 percent, and that means to go the distance. That's the only way to know if it really works for you or not. If not, change things. Many nutritional programs and philosophies work when they follow up to their logical end.
Error 3: You are consistently inconsistent
This overrides the discipline. As many of us know, consistency is the most important factor in any kind of success within a nutritional program, regardless of the goal. After a program, say, 50-85 percent of the time it will not reduce. While many dieticians think they are making an honest effort compared to their usual diet, they are nowhere near 100 percent compliant with their new diet. It is important to follow a program at least 90 percent of the time to get results, and it is assumed that 10 percent does not consist of overeating on fraudulent meals / days.
Mistake 4: Your Eating Habits Are Similar to a Yo-Yo
] Yo-yo diets can be defined in several ways, but in general, calorie intake varies from one extreme to the other – in most cases it's a calorie reduction followed by overeating. This may be days to weeks of a restrictive schedule, followed by days to weeks of overeating, though these fluctuations may occur on a daily basis in some cases. For example, a yo-yo dieter may increase calorie consumption or lower calories today to catch up on overeating and yesterday's diet. This usually leads to a vicious circle that is difficult to break. It also promotes a bad relationship with food over time.
If you fall off a program, put it back in immediately. No guilt or negative feelings. Past is past. The only focus should be on what you will do next.
Mistake 5: You set unrealistic expectations for yourself
It's good to set high standards and goals, but only if done with reasonable effort and Commitment can be achieved. Unrealistic expectations of weight loss or muscle gain only lead to frustration, disappointment, and ultimately failure. People end their lives because they believe that the work they do is not worth what they receive in return. The hard truth with losing weight and gaining weight is that it takes place over a longer period of time and this can be a hard truth.
This raises the question: what is realistic? A realistic (and healthy) rate of fat loss for women is 0.5 to 1.5 pounds per seven days and for men 1 to 2 pounds. However, your fat loss is not always consistent; it will waver. In a few weeks, no weight loss can be achieved despite 100 percent adherence to the plan. That's fine as long as the broader trend is still in the right direction.
For the increase in muscle mass, the average is 3-5 pounds of solid muscle mass per year. Note the word lean – this does not include water or fat. In the first year, lifters can see faster gains, but over time, of course, the speed of gains slows as your body approaches its genetic threshold. Building muscle becomes more difficult, but on the positive side, you have already made great progress. At this point, the body is a very good figure.
Want to know more about my nutritional recommendations on Bodybuilding.com? Look at my articles "The 250-gram protein plan that costs almost nothing!" and "How the professionals travel during preparation"