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Are you an athlete that wants to perform better or just want to look like an athlete?
Are you frustrated because you don’t feel good about yourself? These days, you look at the mirror… and don’t like what you see. You wonder: “What the hell happened to me?” You’ve lost muscle and gained body fat. Your love handles and gut are getting embarrassing. But it’s not your fault. Something happened along the way. Something called “life.” So STOP “googling” how to get into shape And start taking action. Start boosting motivation and build muscle while burning body fat the smart way. You’ll regain the body you want in the time you have. I’m Steve Preston and I know where you’re coming from because I’m a lot like you. As a former competitive athlete, it was tough to get older and lose muscle while I gained fat. But as a Strength and Performance Coach I learned exactly how to burn fat and get my athleticism back. I did it, and so can you -- with my help. But you have to approach your fat-loss and muscle-building differently than you did when you were younger. Let’s get down to it. Here are 10 ways to lose fat and build muscle in 30 days, complete with mistakes to avoid and what to do instead. Mistake #1 #1: Thinking You’re Still 18 When you were young it was so much easier to stay lean and add muscle. But don’t be that guy who still tries to train like he did “back in the day.” If you try to lose fat and build muscle the same way you did when you were young, you’ll get mediocre results and leave yourself open for injuries. What To Do This Instead: Live in the present. Accept that you are older and wiser. Use your wisdom to train smarter. Focus on exercises that are geared towards developing muscle without putting too much stress on the low back, knees and shoulders. Select exercises that don’t hurt your body but l still get you the results you want. Expert advice from a qualified coach will help. Mistake #2: Wasting Time With Long Cardio Sessions Hour-long cardio workouts will not help you lose fat. Long cardio sessions will actually slow down the fat-burning and leaning out you’re looking for. Besides, who has time for long workouts that suck? What To Do Instead: Do High Intensity Interval Training (H.I.I.T) Cardio. Unlike long walks on the treadmill or bike, H.I.I.T. cardio takes no more than 20 minutes. H.I.I.T also works better to spike your metabolism and burn more body fat after your workout… up to 36 hours! You can use e a stationary bike, a rower or just sprint. Warm up slowly for 5 minutes, then alternate periods of fast and slow for 30 seconds each 10 times. Finally, go slowly for 5 more minutes and cool down. Mistake #3: Doing Cardio Before Strength Training Making this mistake will slow down both your fat loss and muscle building. Your body gets confused when you set up your workouts this way and wants to hold on to more fa It’s like putting the cart before the horse. Don’t do it. What To Do Instead: Always begin your workout with strength training. Layering muscle is your priority here. Remember, if you add lean muscle than your body will burn more fat because fat is metabolized inside the muscle cells. After your strength training workout is complete, do your H.I.I.T cardio. Or do cardio and strength on alternate days. The choice is yours. Mistake #4: Relying On Long Workouts. When you were younger you probably had a lot more time on your hands. You also had more ability to recover from working out. Younger guys are less susceptible to overtraining. That’s why you shouldn’t plan to spend two hours at the gym every day like you might have back in your athletic years. What To Do Instead: Keep your workouts brief. If you do your strength training and follow that with H.I.I.T cardio you should still be in and out of the gym in 40 minutes. If you do just a strength training workout or just a H.I.I.T. cardio session than your max time should be 20 minutes. You’ll stimulate the muscles, spike your metabolism, then let you recover and enjoy your life. Mistake #5: Slacking There, I said it. Hey, you’re a former athlete. You are a competitive type by nature. When you workout for fat loss and muscle gaining,you can’t give it 50% effort. Whether you’re a beginner, intermediate or the advanced level of training you need to give it 100% when you workout. When you workout you are in competition with yourself. So man up and get it done. What To Do Instead: Make sure you are using a fat loss/muscle-building system that is right for you. If you’re new to working out or haven’t done one in years start at the beginning and work up to more advanced systems. If you train on a program that fits your needs you can then give it 100% effort. Mistake #6: Going Crazy With Food Food can make you go nuts. If you are eating nothing but chicken and rice and broccoli you’ll eventually hate the process and eat junk again. And if you can’t resist the urge to drink beer and eat pizza all the time you’re also screwed. What To Do Instead: Live By The 80/20 rule. If you can follow your meal plan 80% of the time along and stick to a good training program, you can stay in great shape all year round. Mistake #7: Skipping Workouts A missed workout can never be made up. Your workout is “your” time You need it and deserve it. Your body is like a high-performance sports car. Fueling it properly and maintaining it (with your workouts) is one of the best things you can do for yourself. What To Do Instead: Set Your Schedule. Commit to three non-consecutive days per week where you get 40 minutes to workout. This is time you have now scheduled with yourself. This is time set in stone. After the first month with the results of fat loss and more muscle you will begin to get addicted to the results. This in turn, keeps you motivated and prevents you from allowing yourself to miss workouts. Mistake #8: Believing Fitness Myths A lot of guys think that the best way for them to lose fat and build muscle is to use lighter weights and high repetitions on exercises. This is a big mistake. Your body won’t give you very good results with your fat loss, muscle gaining or strength. What To Do Instead: The magic number is 8. Performing 8 repetitions on an exercise with weight that allows you to complete the reps yet challenges you is the sweet-spot for losing fat and building muscle… especially as you get older. Eight reps allows you to layer muscle, build strength and is most effective for helping you lose more fat. Mistake #9: Doing The Same Workout All The Time Many guys who do the same exercises and workouts every every single month at the gym. It doesn’t work. What To Do Instead: Keep your body guessing by changing your workout program every month. If you do the same old, same old...you’ll get the same old mediocre results. Changing things up will ensure continuous progress. After that your body needs change. This simple tip will allow you to make progress constantly. Mistake #10: Trying To Do It All Yourself Is doing your own taxes and mowing your own lawn the best use of your time? Not for me. I believe in hiring the best person for the job. Let’s Do This! Stop making mistakes and start doing things right. You’ll lose weight, add muscle, and feel like an athlete again. Imagine feeling 10 years younger. Imagine taking your shirt of on the beach again. Imagine taking control. It can be done. It has been done. And you can do it, too. Take the first step by applying for one of my customized coaching programs. We’ll jump on a call to see if you’d be a good fit for the program. What are you waiting for?
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AuthorSteve Preston, Strength Coach, Husband and Doggie Daddy. Archives
July 2022
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