You have been working out and sweating everyday, eating healthy and making all of those changes you know you needed to make in order to have that bikini body, but you still are not seeing those results you have been working so hard for.
Here are 5 reasons you may not be seeing results in the gym:
- Not drinking enough water
As you have already been told 5 million times, you must drink water in order to lose weight, to have good health and hydrate your body properly. According to MayoClinic.com, the body is 60% water and water flushes the toxins out of vital organs, carries vital nutrients to your cells and provides moisture for your ear, nose and throat tissue. A lack of hydration can lead to low energy levels causing you to be tired. The amount you need to maintain a hydrated, properly function system depends on your activity level, climate conditions and current weight. An interesting way to tell if your properly hydrated is by checking your urine color, the lighter the color the more hydrated you are. If your urine is dark in color you may need to add a few more oz. of water to your daily intake. Aim for 8 cups (64 oz.) of water a day and see where that takes you and replace all calorie containing beverages with water. I also recommend drinking one or two glasses of water prior to eating, this helps you distinguish your hunger levels properly. Your body could be sending you dehydration signals that you are interpreting as hunger. Studies show drinking water before a meal has helped many people naturally lose weight.
Tip:: Start everyday with hot water with lime or lemon to start your spleen up for the day and get your digestive juices flowing!
- Not eating enough FOOD
Yes, not eating enough food can cause weight gain and will slow down your metabolism. It is all about making smart choices when it comes to food, not avoiding it all together. Eat when you are hungry, chew slowly and eat an organic, all natural diet. If your body is sending you hunger signals, drink some water and wait about 15 minutes and if you are still hungry eat. If you do not feed your body with enough calories, it will start to hold onto the food you do eat and store it as fat. Reducing caloric in take below energy needs sets off survival mechanism which results in lowing metabolic rate on average by 15%.
Focus on lean proteins and load up on those vegetables at every meal. Vegetables provide you with fiber which soaks up excess calories and removes them as waste from your body. With the focus on an all natural diet 80% of the time, you can enjoy some cocktails as an occasional treat!
Tip:: Well supported:: 30-35caloires per kg/bodyweight to support aerobic + an-aerobic activity and increases hypertrophy (increase in muscle size), and hyperplasia (muscle cell size)
- Consuming liquid calories
Drinking your calories is one disaster that is easily avoided. Water is 0 calories and by flavoring it up with mint leaves, cucumbers and lemon/limes you can easily drink enough of it. Liquid calories are usually the culprit when it comes to someone not experiencing weight loss results. You may think that smoothie is doing you favors, but it could actually be the reason you are not seeing results. That snack smoothie may be running you 500+ calories without you even realizing it. Smoothies are healthy, yes, they are all natural, but having a smoothie filled with 5 different fruits could mean you are breaching that 500 calorie mark on just a snack. Be sure to switch your smoothie and juice ingredients from fruit to vegetables. To sweeten your juice or smoothie add all natural Stevia, herbal tea or sweet herbs like mint leaves, which are all 0 calorie ways to sweeten without the added calories.
- Hormonal Imbalance
When the hormone balance is lost, your body may act in unpredictable and undesirable ways. Thyroxin (the main hormone produced by the thyroid gland, acting to increase metabolic rate and so regulating growth and development) which is the KEY hormone for carb and fat metabolism is controlled by the adrenal gland which is controlled by the hypothalamus (controls hunger, body temperature and thirst). When T3 and T4 (produced by the thyroid) get altered it can hurt your metabolic rate. Hyper/hypo thyroid is common and if you are over the age of 35 you should get your thyroid checked and see how well your hypothalamus is working.
Estrogen is another weight gainer and for women who are estrogen dominant, meaning they are high in hormone estrogen & insulin levels, can experience fluid retention, bloating, cramping, intense cravings, and mood swings.
Stress is a huge cause to imbalanced hormones and without a balance in your hormones you may experience weight gain no matter what. I urge all of my clients to get there hormones tested if the “eat clean, train mean” method is showing them no progress after four-six weeks. I can tell you 9 times out of 10 my client has an imbalance and with the right support from a Dr or naturopath she is able to lose the weight and experience a balanced lifestyle.
- No Goals
When I wake up and make the “it is to hot” to workout excuse or whatever comes to my mind I imagine myself with my goal body. I also have a vision board next to my bedside with some realistic bodies that are the same as mine, just fitter and I say ok LETS DO THIS. If I have to workout at home, I DO, If I have to prepare a few times a week, I DO IT and I ROCK it because I have goals for myself.
TO DO RIGHT NOW:
- Grab a piece of paper
- Write your goals (drink more water, prepare food,eat more vegetables and crowd out the chips, try a new group class etc.)
- Grab a calendar and write out your work schedule, social schedule and whatever else you have going on that is ABSOLUTELY scheduled.
- Grocery Store
- Food Prep
If your social calendar is insane find ways to include fitness/health into a social activity:
- Bring your girlfriends to the farmers market for breakfast and get your shop on.
- Go on a hike and bring a picnic lunch instead of lunch at a cafe.
- Host a cooking class at your house.
- Ask your girlfriend if she wants to take a group fitness class with you instead of going to happy hour.
- Offer to bring lunch for one of your coworkers you usually lunch (fast-food) with and eat it outside for some fresh air.
So I wanna know..
- What are you going to do differently this week?
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