10 Biggest Mistakes Made When Trying to Lose Weight:

W so much infat our there now in the fitn world, it is h to determ what is g advice and what is bad. Bad advice can lead to serious issues, such as injuries, and m lik will not get you to your goals. The following are the 10 biggest mises made when a son decides they want to lose weight.

1. Fad Ds:

W a qu Google search you can find hundreds of ds that say they will help w weight loss. M of these ds, if followed, will make you lose weight. Howr, some will cause unhthy weight loss and m lik will not keep the weight off for g. Look out for d plan that says you will lose more t 2lbs week. They won't let you entire f groups or limit you to cert f or involve a anse or supment that must be en. Bottom l is if it sounds too g to be true, it probably is. Do your own research on the d. Don't pay attent to m before/after picts si they are usually tamed w. Any d that you plan to start you should be able to st w for the rest of your life. If you cannot, you will not keep the weight off o you start ing nally ag.

2. Eating extrem low calorie ds or starvat:

M individuals will decide to stop ing to lose weight. While ag you probably will lose weight by doing this, it is obviously extrem unhthy and dangerous. When an individual goes on a very low calorie d, problems start to occur. If no f is in the body, then there is no fuel for the body to funct. When the body does not get adequate fuel for functs, it has to get it from somewhere. Si your body thinks that it is starving and may not get another m, it will save cell until the last possible moment. Obviously you still need to move, so you br signals for your body to start breag down mus to turn protein into energy. You will continue to lose mus mass and keep . On top of all of this, your metabolism will get slower and slower. If you stay w this type of d long enough, your metabolism may nr recover and you may cause serious hth risks to your body. If you, or you know, has this problem you should seek counseling immediat.

3. Perf hours of cio:
A cio rout is a gr part of an exercise program but sometimes peo can e this too far. The thing proc seems to make sense: if I do more cio I will burn more calories and lose more weight. Unfortunat, it doesn't work out this way. When you f long durat cio, a few things happen in your body. First, prolonged aerobic exercise increases cortisol response in your body. Cortisol is a h that is released when str is placed on the body. High lls of cortisol in the body cre a catabolic environment. This means that the body will break down mus proteins for fuel. Not only will cio increase cortisol, but it will decrease tester which will promote mus growth. When this situat occurs, you will lose more and more mus mass and not necarily burn significant amou of calories. In order to limit this effect in the body, st to cio workouts that last around 30 minutes and focus more on increasing the intensity.

4. Skipping strength tring:

In the previous mise we learned that too much cio is a bad thing for weight loss because it can deteriorate the mus. The only thing that will promote hthy mus growth is resista tring. Yet m will skip their strength workouts because they are afraid of bulg up and loog like a body builder. M body builders shown on TV and in ads use drugs to help them get that big. It is extrem h to build that much mus w just a weight tring rout. I could write a book on the benefits of resista tring, but I don't want to e too much of your time. Some key poi, howr, are it will build mus mass which increases your metabolism, it will promote higher b mass density, and it will cre a higher p-exercise oxygen consumpt t cio al. This last point might sound technical but it is so important for weight loss. In a tough workout you will burn a cou hundred calories. After the workout your body has to get to work repairing the damages you made during the exercise and restore rything back to how it was before you worked out. This can e hours or n days to get back to nal. Until it does, you will burn more calories t you would if you had not worked out. If you are serious about losing weight, you will not be very succful wout a strength rout.

It can be h to design a rout to follow but if you st to some basic guidels you will be f.
� Perf 2-3 workouts week
� Perf exercises that involve multi-joint moveme
� Perf 3 sets of 8-12 reps to help build mus mass
� Perf at least exercise for each major mus group or movement pattern (push, pull, squat, bend, lunge, and rotate)

5. Unris goals:

When setting up goals make s they are something that you rly think you can do. A hthy rate of weight loss is 1-2lbs week. That is a gr goal to shoot for. If you are loog to lose 10lbs in a week, it is just not hthy. Any d that says they can do it may have serious hth risks associated w it. Make S.M.A.R.T. goals. They should be specific, measurable, attable, ris, and tim. Instead of saying you want to lose 30lbs you can say you will you will work out 5 days a week for the next 3 months. This is a gr goal for m reasons. Instead of focusing on the end result you are thing about behavior you have to cge to get to the goal. You cannot control how much weight you can lose. You can control how much or often you are worg out. If you st to a program 5 days a week for 3 months you will lose weight. Along w being specific you are setting an end date. It helps you st to a plan when you see the end in sight. O you get there, if you are not happy w the results, you can try a new goal.

6. Not keeping a f journal:

They have d research where they e two groups of peo, put them on a workout/nutrit plan, and tell group to keep a journal of rything. The research shows that the group who kept ck of rything l more weight and was more lik to st to a program. Unl you are writing things down you will not be s how much you are ing. It is also a gr idea to have some review your journal. This can be a friend, family member, sonal r, or else who would help you. Even if this son is not a nutritist, the idea that some will be checg it will help you stay accountable.

7. Not cg results:

M peo will ck their weight. This is not usually the best way to keep ck of your progr. You can become obsed w your weight and give up if you don't lose weight ry day. Instead, e circumfere measme on different areas of your body, have your body measd, and keep ck of weights you use or distas you run. The scale doesn't always tell the whole story. If you lose but g mus you might not see a big drop on the scale. If you meas your body, howr, you can see exactly where you are losing weight. Having your body measd is also a gr way to see if you are losing or not. You may have to hire a sonal r for this, but m times he or she will to it for free. So e advantage of having a profal e measme. If you are worg out you will see strength improveme. Each week you should try and lift more weight t the week before or get more repetits. You can test yourself by fing as m push ups or squats in minute and see if you improve. Also, keep ck of how fast you can run, swim, bike�. a given dista and see if you improve. It might not be a cge in weight, but it still feels g to know you are mag improveme.

8. Ring on supme:

I know the ads can be tempting but m supme have not been proven to work. Even if they have been shown to have some benefit, the manufactrs are not regulated. So it is h to say what you are getting. Bottom l is there is no magic pill to lose weight or burn . Some supme may help for some but it should not be the focus. A supment is exactly what it says. It should supment your current d, not replace it. Avoid the ads w fitn models showing their ripped muss. There is a g cce they do not n e the supment they are promoting. St to a daily multivitamin and avoid the fancy burners and mus builders unl you have d your research on them.

9. Give up on your plan too soon:

Unfortunat, losing weight es time. I already said that 1-2lbs is the average you will lose on a g plan. M peo do not want to hear this but it is true. Think of how long it took you to put on the weight. It will e n longer to get it all off. Give your workout program a cce. St w a program for at least 3 months. If you have noed nothing cging you are probably on a bad program. Reevaluate it and try ag. You might not get it right the first few times, especially if you are trying it on your own.

10. Overdoing it in the beginning:

I'm s by now you are motivated and ready to get started on a burning rout. Hold up a minute and plan out a stegy. I have seen m individuals throw things I've told them right out the window. I give a progrive program that eases their bodies into the workout so they don't kill themselves. Instead they want to do more and more. I love seeing the drive but you have to be very careful. Doing too much too fast can lead to serious injuries. Look for signs of overtring. If you suffer from of these issues, you might have to rest and e it easy for awhile before starting up ag:
� Always sore or ing more t 2 days to recover from a workout
� Joi constantly ache
� Getting s frequently
� Not seeing improveme and actually starting to get worse
� Feeling depred and run down
� Not getting enough sleep