3 Fat Loss Workout Mistakes

What's wrong with your fat loss workout?

Are you frustrated by a lack of weight loss results?

Are you spending too much time in the gym during your workouts and not getting the fat loss you deserve?

It drives me crazy to hear about people working really hard but


getting no results.

But I see people in the gym everyday that are doing the same


workout and getting nowhere.

You can see the look of frustration and the dread of even doing the


workout in their eyes.

I hope this doesn't describe you and your fat loss situation. If it


does, let's take a look at some of the best fat loss tips and


workout solutions to get you back on the fat loss track.

1. CB's Top 3 Training Tips for Fat Loss

i) Train with intensity. Yes it takes a lot of effort to do 45


minutes of cardio, but that is low-intensity exercise (since you


can do it for 45 minutes straight). Instead, you have to increase


the intensity of your efforts.

That means the following...

ii) Don't rely on slow, steady, long workouts of cardio. Use


intervals instead.

iii) Don't use high reps for fat loss. Use low reps instead.

You want to increase the intensity of your training to put


"metabolic turbulence" on your muscles.

So you need to use moderately heavy weights or advanced bodyweight


exercises and interval training to apply this metabolic disturbance


and elicit a significant increase in post-exercise energy


expenditure.

However, no matter how well you adhere to these training tips, you


will not succeed without getting serious about your nutrition. Of


course, that's why I go to Dr. Chris Mohr for professional fat loss nutrition guidance.

With the right training intensity and nutrition, you will "get your


hormones in order". Eating poorly can decrease testosterone (in


males) and increase insulin in both men and women. This will cause


fat storage. At the same time, too much cardio and stress can


increase cortisol.

If you have high cortisol levels, increased insulin, and lower than


normal testosterone, you are in big trouble when it comes to having


a good body.

You need to improve your hormone levels to stimulate fat loss. In


fact, I think that even Pilates & Yoga can help you lose fat when


combined with good nutrition - because these exercise techniques


may be able to reduce stress and could bring those hormone levels


back to normal.

But for the fastest, guaranteed methods of fat loss, my weapon of


choice is the more intense interval training and resistance


training in the Turbulence Training program.

Bottom line: While cardio is focused on breaking down the body,


strength training, yoga, and Pilates all focus on building the


body. Stick with body-builders.

2. The 3 Biggest Fat Loss Workout Mistakes

i) Using only long slow cardio. There is definitely mixed research


support for long, slow cardio. Most studies will show you two


things:

a) Doing only aerobic training (without proper nutrition) will get


you only a small amount of weight loss - even over very long


periods of time.

b) Proper nutrition plus cardio will help you lose weight, but


you will also lose lean body mass - and you won't end up with the


body you want (or deserve).

Plus, long, slow cardio just takes too much time up from your


schedule. Stick to interval training instead. You will get better


results in half the time.

ii) The second mistake is sticking with the same program too long.

In most gyms, everyday is Groundhog Day (just like the movie).

You'll see the same men and women doing the exact workout that they


did 2 days. I see men and women using the exact same weight circuit


as they did literally the day before, using the same weight, the


same crappy form, and showing the same lack of interest.

These people are much better off doing fewer workouts following a


structured plan of increased intensity. Don't trade quality for


quantity.

iii) The 3rd mistake...Doing high rep-low weight isolation


exercises.

Exercises such as triceps kickbacks, concentration curls, side


raises, and ab crunches are almost a complete waste of time.

The men and women that use isolation exercises will not make any


improvements. Unfortunately, this is the approach taken by a lot of


people in the gym.

But if you learn that more intense workouts, and more intense cardio methods like intervals are the key, then you'll continue to lose fat and weight.

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