Nowadays, there are millions and millions of people who want to lose weight and change their body.
Every one of them is trying something different, aiming to build the body they’ve always wanted. But what a lot of people don’t know is that they’re making a few mistakes which can significantly slow down the weight loss process.
In this article, we’re talking about the 3 most usual mistakes people make when trying to lose weight.
1. Dieting when trying to lose weight
Eat less and exercise more – a simple method for weight loss which all of us has tried. And even though it does work, besides the loss of excess fat, it also causes the loss of muscle mass. People who have tried this know that you can get a lean body by not eating a lot, and they also know that this reduces body strength.
It is true that in order to lose weight you need to spend more calories than you consume. But, to be able to preserve your muscle mass, you need a diet that will ensure consuming all the necessary nutrients.
Research says that in order to preserve the muscle mass in the process of weight loss, you need to consume 1.5 – 2 grams of protein per 0.5 kg of body weight. This amount of course varies depending on your goals.
2. More cardio and less weight exercises
A lot of people think that if their goal is to lose weight, they don’t have to perform weight exercises and should only do cardio, which is totally not true. By performing more cardio, you increase the stress put on your body.
Even though a moderate amount of cardio is healthy and will help you lose weight, excessive amounts will cause chronic stress on your body which is hard to recover from.
And when your body is functioning on a reduced calorie intake, additional stress is the last thing your body needs. That’s why you need to combine cardio with weight exercises and perform the right amount of both.
3. Small weights, more reps
Don’t get me wrong, working out with a high range of reps has its purpose, but if you decrease the intensity of the exercise during a calorie deficit, it will result in a weak body in terms of both strength and looks.
You can decrease the number of exercise, but not the intensity. Train with weights with which you can perform 8-12 reps.
Once you perform 4 sets of 12 repetitions without a problem, move on to heavier weights.
The more you work on the strength of your body, the more muscle mass your will preserve in the process of weight loss.