The Elite Physique

Critical Dieting Errors Part II

critical dieting errors part 2
Critical Dieting Errors You Need to Be Aware of So Yo Don’t Gain Fat

This is part 2 of the most critical dieting errors you can make. (Click Here if you missed Part 1) In Part 1 of Critical Dieting Errors you learned that program hopping and cutting calories drastically can actually cause fat gain.  In this part, I’ll wrap it up with the last two dieting mistakes that are commonly made.

The Other 2 Most Critical Dieting Errors Most People Make Are:

3. Failing to make small changes to shock the body

4. Scared to death to eat a carbohydrate

Okay, it’s time to get a grip on reality.  We want to lose weight and we do that by eating and making small changes, not by restricting nutrients and overloading our bodies with hours of endless cardiovascular exercise.  Your body does a wonderful job of playing mind games with you, and in order for you to get the body you want, you have to play those mind games right back.  You CAN fool the body, but only for so long.  It’s programmed to adapt FAST!

Bodybuilding programs are so successful because involve eating programs that changes weekly and/or bi-weekly, depending on the previous weeks results.  This constant change keeps the body off guard and always responding.  Another reason bodybuilding programs are so successful is because cardio is not targeted in an all-or-nothing effort.  It begins on the lower end and increases weekly, and therefore, no crash-and-burn effect or plateaus are encountered.

Let’s discuss these critical dieting errors a bit more.

bodybuilding diet

Critical Dieting Errors – Failing to make small changes to shock the body

Many people are making the correct nutritional choices but just keep running around in circles, not making any progress.  This is what is known as a plateau. Basically, your body has adapted to the same meal and exercise plan you have been doing on a day in and day out basis.  There are no changes to cause your body to work or burn fat.

Making a simple change such as carb-cycling will send your BMR soaring through the roof and get that fat burning process in full force again.  This tactic keeps the body off guard on what you are doing, while actually feeding it at the same time and not storing fat.

In addition to carb-cycling, making small changes to your cardio program is another way to keep things on the upbeat.  Many people start their cardio plan six days a week for 45 minutes. Yikes! That is a lot to begin with. Your better choice would be to start at the low end and progress weekly so your body doesn’t adapt.  I like to call this Progressive HIIT Cardio. I use it successfully and it’s proven to work wonders every time! An example would be:

Progressive HIIT Cardio

Week #1 – 3 days a week for 20 minutes
Week #2 – 4 days a week for 20 minutes
Week #3 – 4 days a week for 25 minutes
Week #4 – 4 days a week for 30 minutes
Week #5 – 4 days a week for 35 minutes
Week #6 – 4 days a week for 40 minutes
Week #7 – 4 days a week for 45 minutes
Week #8 – 5 days a week for 45 minutes
and so on…

progressive cardio

Critical Dieting Errors – Scared to death to eat a carbohydrate

Mistake #4 of critical dieting errors is the fear of carbohydrates.  This can be attributed to almost 95% of the population.  The media and diet gurus have made people so afraid to put a carbohydrate into their mouth that it’s almost to the ridiculous point.  The carb scare mimics the fat-free frenzy back in the late 80s and early 90s.

For those of you who have How To Lose Weight; FOREVER! and are still trying to lose, you really should look into doing the carb-cycling. Give it at least a 6-week trial, although you will see changes much sooner.  I am a bodybuilder and use this method for losing fat for contests.  I would not promote something that I haven’t tried or wouldn’t use myself.

blueberries as carbs

Success Story

I have been training a young lady online for four weeks now.  When she first began she was 135 pounds and 21% body fat.  I put her on carb-cycling and now on her fourth week she is down to 16% body fat.

Her eating plan began with her consuming roughly 1800 calories and 200 grams of carbohydrates.  She is down to about 1700 calories and 150 grams of carbohydrates and still losing body fat. How does she do this?  I simply have her eating clean foods on a constant basis and cycling her carbs bi-weekly.  This allows her to make changes every two weeks in either her carbs and/or calories as needed.  Take these steps and avoid the most common critical dieting errors.

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Karen Sessions - NSCA-CPT

How to Lose 3 Pounds This Week...

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too

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